Hello and welcome to Yoga Nidra.
We are going to practice feeling our bodies and being here with the physical sensations that we have going on.
I invite you to lay down in a comfortable position,
Perhaps with a pillow under your head or a pillow under your knees.
You can have your palms facing down,
Holding part of your body,
Or you can have them palms up on the ground next to you.
We're going to ensure that our shoulders are away from our ears and our jaws are relaxed.
We're going to take some deep breaths and try not to fall asleep,
But if you do,
Then that is what you need.
Do not feel any guilt or shame around that.
We are going to establish a space that we can return to if we are feeling disoriented or confused.
I like to return to my heart space and feel the support from Mama Earth that is holding me as I'm laying here.
You can call upon anything that gives you support if you need it and you can always return at any time.
I invite you to make a personal sankalpa,
Something like,
I am here,
And repeat it three times.
You can use anything you want and then release it.
I'm going to set groups sankalpa.
I am practicing yoga nidra and I am awake and aware.
I am practicing yoga nidra and I am awake and aware.
I am practicing yoga nidra and I am awake and aware.
We are going to move through the body scan which is anamaya kosha,
Awareness of the physical body.
Start with feeling our body resting on the ground or on the bed.
Awareness of the left big toe,
Second toe,
Third toe,
Fourth toe,
Awareness of the pinky toe,
Awareness of the top of the left foot,
Awareness of the bottom foot,
Awareness of the heel,
Awareness of the ankle,
Awareness of the left shin,
The calf,
Awareness of the left knee,
The thigh,
The left hip bone,
Awareness of the entire left leg,
The right big toe,
The second toe,
The third toe,
The fourth toe,
Awareness of the right pinky toe,
The top of the right foot,
The bottom of the right foot,
The right heel,
The ankle,
Awareness of the right shin bone,
The calf,
The right knee,
The right thigh,
The right hip bone,
Awareness of the entire right leg,
Awareness of the lower belly,
The lower back,
The upper back,
Awareness of the heart space,
Awareness of the left shoulder,
Awareness of the left thumb,
The pointer finger,
The middle finger,
The ring finger,
Awareness of the pinky finger,
Awareness of the space between the fingers,
The palm of the left hand,
The top of the left hand,
Awareness of the left knuckles,
The left wrist,
The left forearm,
The left elbow,
The left upper arm,
Awareness of the left arm,
Awareness of the right shoulder,
The right thumb,
The pointer finger,
The middle finger,
The ring finger,
Awareness of the right pinky finger,
Awareness of the palm of the right hand,
Awareness of the space between the right fingers,
The top of the hand,
The right knuckles,
Awareness of the right wrist,
The right forearm,
The right elbow,
The upper right arm,
Awareness of the entire right arm,
Awareness of the neck,
The back of the neck,
The front of the neck,
The left of the neck,
The right of the neck,
The left ear,
The right ear,
The left cheek,
The left eye,
The left eyebrow,
The left nostril,
The right cheek,
The right eyeball,
The right eyebrow,
The right nostril,
Awareness of the top lip,
Bottom lip,
Tongue,
Awareness of the entire face,
Awareness of the back of the skull,
The left of the skull,
The right of the skull,
And the top of the skull,
Awareness of the whole body laying on the ground.
I am practicing yoga nidra and I am awake and aware.
I am feeling the breath now,
Feeling rejuvenation,
Relaxation,
And presence,
Revisiting our sankalpa from before.
As you deepen your inhales,
Deepen your exhales,
Wiggle our toes,
Wiggle our fingers,
Perhaps move our necks gently,
Feeling our self land in this space and knowing that we can always feel like this.
If you're ready,
Blink your eyes open,
Let our gaze rest on something beautiful,
Like a poster,
Some beautiful watercolor mushrooms,
Or a beautiful plant.
I hope you have a beautiful day.
Thank you.
