Yoganidra is the master key to initiating shifts in conscious sleep states,
Where change happens outside of doing.
In Yoganidra,
You enter a state of non-doing,
In which transformation happens from beyond the mind rather than through the mind.
In this highly regenerative meditative state,
You can restore and rejuvenate your body,
Heal and recover from illness and rewire your brain for greater mental and emotional balance and resilience.
Find a comfortable position,
Where you will not be disturbed and lay down in your bed or on the ground,
Having a pillow and a blanket,
So you can feel completely supported.
Make any final adjustments and then allow your eyes to gently close.
Starting by relaxing the forehead,
Smoothening out the lines and the tension,
Feeling how the relaxation spreads down to the eyebrows and the temples,
Feeling how the jaws gently relax,
Gently creating a separation between the upper and the lower lip,
Observing how your tongue is resting at the roof of the mouth,
Feeling completely supported by the earth beneath you,
Allowing the relaxation to spread down through your shoulders,
Allowing the arms to feel heavy on the floor,
Releasing any tension in the fingers,
Allowing them to completely relax,
Observing how your belly rises and falls,
Allowing the arms to let go of all the tension that you carry,
Gently allowing the feet to turn out to the side,
Surrendering the strength of your legs that have carried you around,
And allowing them to melt,
Feeling how your body becomes heavier and heavier,
Allowing yourself to fully let go,
Feeling where your body meets the floor,
Feeling how you're sinking deeper and deeper into relaxation,
Feeling the grounding energy of the earth beneath you,
And as you inhale you draw that energy into the body,
And the sense of calm and relaxation is growing,
Feel the air of the room touching your skin,
Feel how it enters and leaves your nostrils,
Feel your body completely relaxed,
Allowing the stress gently wash off you,
Allowing the breath to reawaken the aliveness of your body,
The vibration of life growing and expanding within you,
Observing the happenings within you,
The natural flow of the breath,
The beating of the heart,
Feel the rivers of blood flowing endlessly within you,
Feel how your muscles are relaxing so energy can flow through you,
Flow freely and swirl within you,
Allowing you to reach new heights,
And wherever you are,
Exhale completely,
And then inhale for one,
Exhale for two,
Exhale for three,
Inhale for four,
Exhale for five,
Inhale for six,
Exhale for seven,
Exhale for eight,
Exhale for nine,
Continue this count until you reach twelve,
If you lose your counting then gently return to one,
Then gently bring your awareness to the darkness beneath your closed eyes,
Imagine that the darkness is stretching as far as the eyes can see,
And in this dark space visualize a small village,
Nested at the root of a mighty mountain,
See yourself sitting in the village on a bright fire,
Across the fire sits an old woman,
The shaman of the village,
And she encouraged you to climb the mountain,
She tells you that north of the village lies a secret path,
So as the sun dips below the horizon,
Guided by a bright full moon and the stars,
This is out on the journey to reach the top,
You find the secret path and you start to ascend,
The journey is hard and lonely,
And just as the shaman had said,
Doubts started creeping up,
But she had instructed you to breathe into your heart and feel the power of love growing and guiding you,
And as the sun peaked over the horizon,
You had reached the top,
And there at the summit,
You could see clearly and vividly something of immense importance to you,
You lay down on the summit,
You had made it,
You have overcome the challenges,
In that tranquil ambient morning light,
You rested,
In complete silence,
And gradually you started to become aware of your body laying in the room,
You could feel your clothes touching your skin,
Once again you could feel the air,
Entering and leaving your nostrils,
You can vividly see the roof,
The walls and the floor,
And your body laying there,
Completely relaxed,
And as you reawakened in the room,
Gently transition out of this meditative state,
And bring the gifts of yoga nidra with you,
As the practice is now complete.
