Make sure to be undisturbed during your practice and silence your phone.
Lie down on a stable surface with a neutral spine and cover yourself with a light cloth or blanket.
Lie comfortably on your back.
Place your arms alongside your body with your palms facing up.
Your legs are stretched out,
Falling comfortably to the sides.
Remain calm and relaxed during yoga nidra so that both your body and your mind can fully relax.
However,
If you feel uncomfortable,
You can always change your position.
Now,
Allow your eyes to close and keep them closed until the practice has ended.
Yoga nidra is a dynamic sleep where we practice to let go of any tension.
Stay awake and present by listening to the sound of my voice.
Be aware of everything that happens consciously and impartially.
Relax now and become aware of any sounds you can hear in this moment.
Only what you can hear without effort.
Focus on the farthest sounds that you can hear.
Then move your attention from sound to sound without identifying or naming its source or origin.
Then gradually bring your attention to closer sounds.
Listen to the sound of your own breath.
Feel your body and how your body is supported by the floor.
Feel both heels touching the floor.
Feel the back of your head on the floor,
The shoulder blades,
And the back on your floor.
The bottom touching the floor.
Notice your body as it lies completely relaxed and not moving.
You are now practicing yoga nidra.
Let your breath flow in.
Breathing in and with the exhale mentally or out loud say the mantra OM.
Feel the peace in your whole body.
Let your breath flow in.
And on the out breath repeat the mantra OM a second time.
Feel the vibration in your whole body.
Again let your breath flow in.
And with the exhale mentally or out loud repeat the mantra OM a third time.
The whole body relaxes.
Stay awake throughout the practice and simply follow the instructions.
Now set your sankalpa.
Form a short sentence in the present tense that represents a personal resolution or decision.
With this sankalpa you will change the direction of your life in a positive way.
This seed that penetrates the conscious mind from the subconscious makes everything in life possible.
Let your resolution now come up in your mind and repeat your resolution silently three times with full trust and firm confidence.
This resolution is like a seed that you plant in well-prepared soil.
We are now beginning a journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
Please repeat the name of the part of your body silently in your head.
Feel that part of your body but do not move anything.
We start on the right.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Right wrist.
Forearm.
Right elbow.
Upper arm.
Shoulder.
Right side of the chest.
Waist.
Right hip.
Thigh.
Right knee.
Right ankle.
Sole of the foot.
Top of your foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Your fifth toe.
Feel the entire right side.
The whole right side.
The whole right side.
And then gently move your awareness to the left side of your body.
Start with the left hand thumb.
Second finger.
Third finger.
Fifth finger.
Palm of the left hand.
Your left wrist.
And forearm.
Left elbow.
Shoulder.
Left side of the chest.
And the entire heel.
Sole of your foot.
Top of your foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
The pinky toe.
Feel your entire left side of your body.
The whole left side.
Your whole left side.
Then gently move your awareness to the back of your body.
Right heel.
Left heel.
Right calf.
Left calf.
Upper back.
Entire spine.
Your right shoulder blade.
Left shoulder blade.
The back of your neck.
The back of your head.
Top of your head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
The center point between the eyebrows.
The center point.
Between the eyebrows.
Right eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Your chin.
The entire jaw.
Your throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
And lower abdomen.
Right groin.
Left groin.
Your pelvic floor.
Feel the whole back of your body.
The whole back of your body.
The whole back of your body.
Feel the whole right leg.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole back.
The belly.
The chest.
The whole upper body.
The whole face.
The whole head.
The whole body.
The whole body.
Allow your awareness to settle deeply into the space behind you closed eyes.
Let's begin your inward journey.
Imagine you are standing at the edge of a deep forest.
And ahead of you through the trees you see a gentle luminous glow.
You walk slowly toward this light as your feet touch the soft forest floor.
The air around you grows warm,
Soft,
Moist.
The rich earthy scent of damp moss and warm sulfurous minerals fills the air.
Feel the gentle mist on your skin.
A fine soothing layer that encourages you to soften your entire body.
You step into a hidden sacred clearing.
Before you lies a magnificent hot spring.
A natural pool of clear luminous water ringed by mossy stones and ancient ferns.
This is the eternal spring.
You hear the faint continuous whisper of the moving water.
A soft sound of unending peace.
You find a perfect comfortable spot on a warm dry stone.
And you sit down leaning back against the sturdy tree trunk.
Feel the solid rounding support of the ancient tree at your back.
And the pleasant warmth radiating from the dry stone beneath you.
From this perfect stillness the gentle sound of the water seems to clarify.
Becoming a focused,
Hypnotic rhythm.
Allow yourself a long slow exhale as you surrender to being completely present.
As you become the observer.
Thick silvery steam-like water vapor rises from the surface of the eternal spring.
Creating an atmosphere of deep sacredness and mystic power.
The air is still except for the faint echoing sound of your own breath.
You simply gaze upon the water drifting across its surface.
And then allow your eyes to lose focus.
To soften and widen and become completely passive.
Relax your eye muscles completely.
The water is in constant subtle motion.
Soft waves move across the surface.
With no beginning and no end.
They are forever moving,
Ever present,
Yet utterly evanescent.
Dissolving back into the silence of the water.
This endless quiet movement of the eternal spring is the visible form of inspiration itself.
Always flowing,
Always renewed.
As you watch the water.
Let your breath sink with the gentle,
Soft waves.
Feel the ease in your body as you simply witness this eternal flow.
The water is ever dancing,
Ever changing.
These waves reflect all the moments in your life where you felt the most alive,
The most purposeful,
The most inspired.
There is the wave of a childhood dream.
The wave of a moment of true kindness.
The wave of your most powerful,
Creative idea.
They're all here.
They all form the eternal spring.
As the steam rises around you,
And with every gentle wave you observe,
Feel the certainty of your potential.
You are cleansed,
Renewed,
And permanently connected to the source of endless flow.
Take this feeling of clarity,
This deep,
Mystic confidence,
And let it absorb into your mind,
Your heart,
And every part of your relaxed body.
You carry the eternal spring and all of its waves.
Within you.
Now bring your attention back to your original intention,
Your sankalpa.
Repeat your sankalpa silently to yourself,
Clearly and with full confidence,
Three times.
Feel your breath.
Feel your breath flowing in and out of your nostrils.
Maintain awareness of your breath while developing your awareness of your physical body.
Your body is relaxed and lying on the floor.
Feel your skin and clothes.
Feel the blanket touching you.
Enjoy the heaviness and warmth of your body as it rests on the floor.
Direct your awareness to all the points of your body that are touching the floor.
Then visualize the space around you.
Imagine where you are in that space and what other objects are around you.
Stay calm until you feel ready to move.
Then begin by slowly moving your hands and feet and reaching and stretching.
And when you're sure that you are fully awake,
Slowly open your eyes.
Then take a full and deep breath in and take a sigh out.
Now bring this certainty and inspiration of this journey with you into the rest of your day.
The practice of yoga nidra is now complete.
