Welcome to the practice of yoga nidra.
Make yourself comfortable and make sure to remain undisturbed during your practice.
Lie down on a cushioned mat or bed with a neutral spine.
Cover yourself with a blanket to stay warm during the entire practice.
Relax your arms.
Place your arms alongside your body with your palms and your fingertips facing up.
Relax your legs.
Stretch your legs out and let them gently fall outwards.
Relax your neck and shoulders.
Take a deep breath.
Expand the ribcage to all sides and breathe into the belly.
Then exhale and let everything go.
Close your eyes now and keep them closed until the end of this practice.
Use an eye pillow or light scarf over your eyes for greater comfort.
Remain calm and relaxed but stay awake.
Realize how you feel.
Simply connect with what you are feeling right now.
No need to name your feelings.
Just be aware.
What are you grateful for?
What happened earlier today or this week that you are grateful for?
Now name five things or people or animals or experiences that made you happy and grateful in your head now.
How do you feel now?
Relax your face and smile.
Keep your eyes closed.
Smile through the corners of your eyes.
Smile joyfully through the corners of your mouth.
Keep that gentle smile.
What makes you happy?
What made you happy today or this week?
Name five events that made you happy silently in your head.
Like dancing or music or friends and family.
How do you feel now?
Relax your chest.
Let it open and expand on the inhale and relax softly on the exhale.
Feel love.
Think about someone you love.
An animal or baby or a special someone in your life.
Fully feel the love expand and grow from your heart.
Feel the warm flow and joy.
Feel the energy pouring into you through your love.
Stay in your state of happiness and love.
Repeat the following affirmations silently in your head.
I am healthy.
I am whole.
I am perfect.
I am strong.
I am powerful.
I am abundant.
I am loving.
I am harmonious.
I am happy.
I am healthy.
I am whole.
I am perfect.
I am strong.
I am powerful.
I am abundant.
I am loving.
I am harmonious.
I am happy.
I am healthy.
I am whole.
I am perfect.
I am strong.
I am powerful.
I am abundant.
I am loving.
I am harmonious.
I am happy.
Now add your own affirmation,
Your Sankalpa.
Repeat your Sankalpa three times silently in your head.
Now shift your awareness back to your physical body.
Stay in your light and joyful state.
Move your awareness swiftly through your body.
Send your awareness to the part of your body that you will hear named.
Repeat that name silently in your head.
Feel this part of your body,
But don't move.
Imagine letting your breath flow through this part of your body,
Sending warmth and energy into this part of your body.
We start on the right.
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Right palm,
Back of the hand,
Wrist,
Right forearm,
Your elbow,
Upper arm,
Shoulder,
And armpit,
Whole side of the chest,
Right waist,
And hip,
Thigh,
Right knee,
Your lower leg,
The ankle,
Heel,
Sole of the right foot,
Top of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the whole right side.
Breathe into the whole right side.
Then shift onto the left side.
Left thumb,
Second finger,
Your third finger,
Fourth finger,
Fifth finger,
Left palm,
Back of the hand,
Left wrist,
And forearm,
Your elbow,
Upper arm,
Shoulder,
And armpit.
Feel the whole side of the left chest,
Waist,
Left thigh,
And knee,
Lower leg,
Your ankle,
And your heel,
Sole of the foot,
Top of the foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe,
The tiny fifth toe.
Feel the whole left side.
Breathe in and out the whole left side.
Now go to the back of your body.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left back of thigh,
Right buttocks,
Left buttocks,
Your lower back,
Your middle back,
Your upper back.
Now feel your entire spine.
Feel your right shoulder blade,
Left shoulder blade,
Back of the head,
Top of the head,
The whole back of your body.
Breathe in to the whole back of your body.
Feel the whole back of your body.
And come to the front.
Your forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The center point between the eyebrows.
Feel your center point between the eyebrows.
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Your right ear,
And your left ear.
Right nostril,
Left nostril,
Your right cheek,
Left cheek,
And your nose.
Feel the tip of the nose,
Your upper lip,
And your lower lip.
Both lips together.
Your chin,
Jaw,
Neck,
Your right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Your navel,
And your lower abdomen,
Your right groin,
Left groin.
Feel your pelvic floor.
Now feel your whole right leg,
The whole left leg,
And both legs together.
Feel the whole right arm,
The whole left arm,
And both arms together.
The whole back,
And the belly,
Your chest.
Feel the whole upper body,
The whole face,
The whole head.
Feel your whole body,
The whole body.
The whole body,
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.
Feel your whole body,
The whole body.
Feel your whole right leg,
The whole left leg,
And both legs together.
Feel your whole right arm,
The whole left arm,
And both arms together.
The whole back,
The belly,
The chest,
And your whole upper body,
The whole face,
And the whole head,
And the whole body.
Feel your whole body,
Feel your whole body.
Please stay awake and repeat.
I am healthy.
I am whole.
I am perfect.
I am strong.
I am powerful.
I am abundant.
I am loving.
I am harmonious.
I am happy.
Remember your own resolution,
Your sankalpa,
And repeat your resolution three times silently,
Full of trust and with confidence.
Now feel your breath.
Feel your breath flowing in and out of your nostrils.
Maintain awareness of your breath while developing awareness of your physical body.
Your body is relaxed and lying on the floor.
How do you feel now?
How do you feel now?
Stay for a moment with your eyes still closed.
Receive whatever comes to your mind now.
You might want to write it down later.
Feel your presence in your pure state.
Stay calm until you feel ready to move.
Then begin by slowly moving your hands and feet.
Reaching and stretching.
Then open your eyes.
Enjoy your refreshed and awake state.
And slowly sit up.
May you be healthy.
May you be whole.
May you be perfect.
May you be strong.
May you be powerful.
May you be abundant.
May you be loving.
May you be harmonious.
May you be happy.
The practice of Yoga Nidra is now complete.
