Welcome to Yoga Nidra,
A simple yet profound technique which can be used to reduce the limiting capacities caused by excess stress and anxiety,
Boost the immune system,
And ground your body and mind in health and well-being.
Yoga Nidra works on both a mental and physical level.
By reducing our levels of stress and anxiety,
We strengthen our immune system,
Enhance our ability to ward off illness,
And stay strong and grounded in times of life's trials.
You can practice Yoga Nidra in any comfortable position.
If possible,
Lie down on your back,
Or if lying down is not available,
Sit in a chair upright.
Add any extra support to cocoon yourself into pure comfort.
Let your feet fall freely towards the earth,
Palms open with fingers softly resting inwards.
Prepare to settle in for a journey through the senses into a state between wakefulness and sleep where the capacity for vital health and well-being awakens.
Feel the connection of body to floor,
Bed,
Or chair.
Feel the natural flow of the spine as you settle into rest,
Softening shoulders,
And drop the chin a bit below the level of the forehead.
Let yourself fully arrive,
Gathering any bits of self lingering in the peripheral and welcome your whole being just as it is.
Become aware of the breath,
The natural flow of the breath.
Follow the rhythm of breath in through the nose.
Feel the soft pause as the breath is fulfilled and the smooth flow as it journeys back out through the nose.
Take a moment to be with this subtle yet powerful element of life force,
Prana.
Light the jaw to soften and release.
Leave a soft gap between the teeth and let the tongue settle back.
Welcome any sensation of taste in the mouth.
Become aware of the sense of smell and sense as they flow into the wells of sensory perception.
Feel the subtle movement of cloth on the skin as the breath continues to softly flow in and out.
Become aware of sounds beyond the body.
Follow the sensations of sound into the inner ear canal as sounds farther away and then gradually nearer than the body travel inward.
A lighting sensation in the inner ear.
Now bring your awareness to the center of your forehead,
The space at the center of your forehead,
Sometimes referred to as the third eye and sink your awareness in from there.
Gently sink awareness towards the center of your brain.
Where the sensation of the inner ears meet between the nose and the back of your head.
Invite your internal vision to open and imagine a small pine cone within this place.
This pine cone is your pineal gland.
A place of center where you are fully grounded.
Centered and grounded.
Rooted in human awareness.
Anchor the sensation of this centered place.
This is a place of strength and inner refuge.
Breathe into it.
Center in strength and inner wisdom.
Know that this place is always here for you.
From this place of wisdom,
We are free to awaken heart energy and the possibility to recognize our inner most heartfelt desires,
Passions and what it is we are here to both give and receive in life.
If you have a specific heartfelt desire that comes to surface,
You can state it in present tense three times in a moment.
If you have not formulated specific words for your heartfelt desire,
Simply amplify your present centered and grounded sensation.
Take time for either now.
From here,
We will journey through specific points in the body.
As you are guided to rotate conscious awareness through the body,
You might like to imagine your body within a cocoon of healing energy.
Soft spun threads of life force emanating strength and well-being through each physical point.
Bring your awareness to each body part you are guided to.
The rotation of consciousness through your body ignites a sense of peace in both body and mind,
Stimulating a state of consciousness between the realms of sleep and wakefulness.
Bring your awareness to the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right waist,
Hip,
Thigh,
Knee,
Calf,
Right ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the whole right side of the body at once,
Radiating health and well-being.
Now shift your awareness to the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm of the left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the whole left side of the body at once,
Radiating health and well-being.
Bring your awareness to the top of the head,
Forehead,
Eyebrow center,
Right eye,
Left eye,
Nose,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right chest,
Left chest,
Center of the chest,
Navel,
Abdomen,
Groin,
Back of the head,
Shoulders,
Small of the back,
Sacrum,
Buttocks,
The spine through the center core of the body.
Feel the head and the whole torso front and back together.
Whole right leg,
Whole left leg,
Both legs together.
Whole right arm,
Whole left arm,
Both arms together.
Feel the whole body together,
Whole body together.
Become aware of the breath as it moves through the body,
Natural flow of the breath through the body.
In the moment,
I will invite you to count backwards from 10 to 1.
After an inhalation,
Exhale slowly and count in your mind 10,
Each exhalation counting down another number until you've reached zero.
Each exhalation a bath of healing energy through the whole body.
You are awake and aware,
Ready to count backwards from 10 to 1.
If you lose count,
Simply begin again with 10.
Begin counting now.
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40,
41,
42,
43,
44,
45,
44,
45,
46,
47,
48,
47,
48,
49,
50,
50,
51,
52,
53,
52,
53,
54,
54,
55,
56,
57,
58,
59,
60,
61,
60,
61,
60,
61,
62,
63,
64,
65,
66,
67,
68,
69,
70,
70,
71,
72,
73,
74,
75,
76,
77,
78,
79,
80,
80,
81,
82,
83,
84,
83,
84,
85,
84,
85,
84,
85,
80,
84,
85,
80,
84,
80,
80,
80,
80,
80,
85,
85,
84,
85,
85,
75,
65,
65,
60,
70,
75,
60,
65,
70,
75,
60,
65,
65,
65,
60,
Easy great,
New hero,
The body.
Feet,
Legs,
Hands,
Arms,
All light.
Trunk of the body,
Light.
Neck and head,
Light.
Feel the whole body light like air.
Whole body floating in the sensation of lightness,
Tethered by a grounded sense of wholeness.
Return to the sensation of heaviness.
Feel the whole body heavy.
Welcome again the sensation of lightness.
Whole body light.
Move back and forth between heaviness and lightness several times.
Remain awake and aware.
Now,
Welcome the sensation of heaviness and lightness together.
Experience the sensation of these opposites together.
Feel the swirl of heavy and light as they gradually mingle and harmonize.
Balance,
Equanimity,
Oneness,
Harmony in being.
Now,
Invite the feeling of joy into your visceral awareness.
Feel joy infused throughout the whole of your being.
If you need help igniting the feeling of joy,
You might imagine being reunited with a loved one after being separated for a long time or anything that comes to mind that brings you a sense of joy.
Anchor that feeling state into cells,
Breath,
Spirit.
Release the memory that causes sensation of joy and continue with the anchored feeling of joy.
Feel your whole body radiating life force.
Whole body life force.
Health,
Strength,
And well-being amplifying within every cell of your being.
Strong vital cells building and rebuilding strong immune function and vibrant well-being.
You are healthy and strong.
You are perfection in pure being.
Your innate inner wisdom knows the path to centered and grounded well-being.
All is well within you.
All is well in the world.
Remember your heartfelt desire in either words or sensation and amplify the feeling or repeat the words three times.
Become aware of the breath in the body.
Welcome a feeling of gratitude for giving yourself this time to center and ground in well-being and happiness.
Feel the body expand into wakefulness.
Senses open to the deep.
Renewed body fully awakened to its natural state of grounded presence.
Come fully back when you're ready.
Into the body.
Into yourself where one's true nature is.
When you're ready.
Into the body.
Into yourself where one's true nature and life's purpose arrive.
