Welcome to your yoga nidra practice.
Take a moment to find a comfortable position laying down.
And once you're ready,
Take a deep,
Full inhale and a deep,
Full exhale.
Allow your body to settle here and now into this moment,
Letting go of any expectations and know that your only job for this practice is to relax and listen to the sound of my voice.
We begin now.
Become aware of your body.
Feel the weight,
The contact,
The stillness.
Take a deep breath in and exhale fully.
Again,
Breathe in deeply and let go completely.
Now bring your mind to your heart's intention.
A short,
Simple resolve stated in the present tense,
Silently repeated three times with full awareness.
Now we begin a journey of awareness through the body.
Do not move,
Simply notice each point as I name it.
Right hand thumb,
Second finger,
Third,
Fourth,
Fifth.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Right hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole,
Top of the foot,
Big toe,
Little toe,
Second,
Third,
Fourth,
Fifth.
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
Fifth.
Right butt cheek,
Left butt cheek,
Lower back,
Middle back,
Upper back.
Right shoulder blade,
Left shoulder blade,
The whole spine,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eye,
Left eye,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Both lips together,
Chin,
Throat,
Right chest,
Left chest,
Middle of the chest,
Upper belly,
Navel,
Lower belly.
Now,
Feel the whole right side of your body,
The whole left side of the body,
The front of the body,
The back of the body,
The whole body together,
The whole body perfectly still,
Perfectly relaxed.
Now,
Bring awareness to your natural breath.
Simply notice the breath moving in and out.
Do not change it,
Just observe.
Begin counting backwards with each breath,
Starting from 27.
27,
Inhale.
27,
Exhale.
26,
Inhale.
26,
Exhale.
25,
Inhale.
25,
Exhale.
Continue silently counting each breath.
If the mind wanders,
Gently return and pick up where you left off.
Now,
Release the counting.
Return to simply watching the natural flow of breath.
Now,
Experience heaviness.
The whole body feels heavy,
Sinking into the ground.
Every muscle,
Every bone,
Heavy and mobile.
Now,
Experience lightness.
The body feels light,
Almost floating,
Weightless.
Now,
Feel warmth.
Now,
Feel coolness.
The body feels with gentle heat,
Warm,
Alive,
Glowing.
Now,
Feel coolness.
The body touched by a soft,
Cool breeze,
Calm,
Refreshed.
Now,
Allow a series of images to arise in the mind.
See them clearly,
Then let them go.
A calm lake at sunset.
A starry night sky.
A flickering candle flame.
A mountain peak covered in snow.
A temple bell ringing in the distance.
A vast open sky,
Endless and still.
Rest in this open awareness.
Once more,
Bring your heart's intention to mind.
Repeat it silently three times,
With full awareness.
Now,
Return to the awareness of your body resting here.
Become aware of the sounds in the room.
Begin to deepen the breath.
Gently wiggle the fingers and toes.
Now,
Gradually bring more consciousness back into your body.
Feel the weight and warmth of your physical form.
Carry the calm,
Clarity,
And ease of this practice with you.
Allow yourself to rest deeply in this feeling of stillness.
Embracing the benefits of your practice.
