Hello and welcome.
My name is Mirja.
Thank you for joining me for this Yoga Nidra with the focus on Anamaya Kosha or the physical body and a rotation of consciousness.
Begin by making yourself completely comfortable lying down if this is available to you.
You may like to have a cushion or pillow under your knees and your head,
Possibly a blanket or covering to keep you warm.
If you have an eye pillow or eye covering,
You may also like to use this.
If lying on your back is not an option,
You may like to lie on your side or even sitting in a chair.
Always knowing that you can listen to your body's needs and adjust or shift as you need to.
Yoga Nidra or yogic sleep is a state of consciousness between sleeping and waking.
With practice it can take you to deeper sleep states which can support relaxation,
Overall wellness and contentment.
It can bring you into a deeper sense of peace.
Yoga Nidra draws you away from the outer world and into the many layers of the inner world.
Your brain enters sleep states even as you are still awake.
These states shift the brain into the more healing,
Deeply restful brainwaves you would have while you sleep.
Our minds learn to loosen their grip and we may begin to let go and sink into a state of oneness with all that is.
You don't have to do anything except be guided by my voice.
We create a coziness-like environment for ourselves so we can be physically comfortable,
So our minds aren't distracted by the body.
Everyone may experience it differently and that is okay.
We are all different.
We perceive things differently.
If your mind drifts off or into sleep,
That's okay.
If you notice,
Simply come back to following my voice in the moment.
Now we begin.
Allow your body to sink into the mat,
Feeling the gentle support of Mother Earth beneath you.
Settling in to release and let go.
Notice as the sounds around you begin to fade away and your mind begins to shift inward to the quiet.
Take a deep breath in through your nose and let it out through your mouth with a soft sound of ha.
Do this again.
In through the nose and out through the mouth.
With each breath you soften a little more,
Slowly scan your body from head to toe,
Noticing and sensing and adjusting as necessary to be completely at ease.
You may like to take a moment to set a sankalpa for yourself.
A sankalpa is a short sentence which is clear,
Uses an I statement and is in the present tense.
It may also be thought of as your heart's deepest desire or an intention for yourself.
San means to become one with and kalpa means time or subconscious mind.
You may use it as often as you like to help it sink in and become something you truly believe and radiate from your whole being.
It can help bring about positive change.
Perhaps you have a sankalpa or intention you already are working with or you may use something like I am worthy just as I am or I am one with nature and all that is.
If you don't have one yet,
You may draw on a word that comes bubbling up from within you.
It may be peace or calm or some other word that speaks to you.
If no words come,
That is okay.
It will come when the time is right.
Repeat your sankalpa three times silently to yourself.
Take a slow deep breath in and out now at your own pace.
Slowly count down each breath from five to one,
Starting with five,
Breathing in and out.
Four,
Three,
Two,
One.
We will now move through a rotation of consciousness,
Moving through the body,
Noticing each part as I guide you along.
Simply noticing without judgment each part of your body,
Throat,
Jaw,
Tongue,
Roof of the mouth,
Teeth,
Gums,
Inside of cheeks,
The whole mouth,
Lower lip,
Upper lip,
Face,
Right nostril,
Left nostril,
The whole nose,
Sensation of breath,
Right ear,
Folds of the ear,
Ear canal,
Inner ear.
Listening.
Left ear,
Folds of the ear,
Ear canal,
Inner ear.
Listening.
Right eye,
Eyebrow,
Temple,
Cheekbone,
Behind the right eye,
Left eye,
Eyebrow,
Temple,
Cheekbone,
Behind the left eye,
Between the brows,
Mind's eye center,
Crown of head,
Back of head,
Back of neck,
Inside the throat,
Whole head and neck,
Base of throat,
Heart center,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Base of throat,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Base of throat,
Heart center,
Ribs,
Shoulder blades,
Back of the heart,
Whole back,
Belly,
Navel,
Right hip,
Whole thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of foot,
Top of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole right leg,
Navel,
Left hip,
Whole thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of foot,
Top of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole left leg,
Both legs together,
Tailbone,
Sacrum,
Spine,
Back of head,
The whole right body,
The whole left body,
The whole body,
The whole body,
The whole body.
Gently bring back your word or sankalpa and say it three times silently to yourself.
Now notice your breath moving in and out of your body.
Begin to count from one up to five with each breath,
Breathing in and out on one,
Two,
Three,
Four,
And five.
Slowly begin to notice the sounds in the room,
The air on your skin,
The places where your body meets the mat.
You may wiggle your fingers and toes and take a gentle stretch.
Notice how you feel.
You may take a silent moment to thank yourself for showing up and giving yourself this time.
You may also like to take a moment to send some of this lovely energy out to someone in need.
This yoga nidra is now complete.
Thank you so much for joining me.
My name is Miriam.
