Hello,
My name is Christine and welcome to the practice of Yoga Nidra.
I will be guiding you through a 15 minute meditation practice.
If you need to come out of the practice at any time for any reason,
Simply come up to a meditative seat.
I encourage you to find a comfortable position so you can relax and return to feeling refreshed and rejuvenated.
Lie down on your back,
Placing any prompts you may need to feel supported and comfortable for the duration of our practice.
Allow yourself to become relaxed and aware.
Yoga Nidra takes you on a journey through your consciousness and it is important that you remain awake.
Gently close your eyes or if you would rather keep them open softly gaze at a single point of focus in front of you.
Begin to become aware of your breath.
Release any last fidgets or twitches and when you are ready find complete stillness in your body and mind.
Take a deep breath in and as you exhale release any tension you may be holding on to.
As you relax mentally repeat to yourself I will not sleep I will remain awake throughout the practice.
I will not sleep I will remain awake throughout the practice.
I invite you to create an intention for this practice.
This should be a short and simple statement like I am love or I am light.
Let it come naturally.
When you are ready state your intention three times to yourself.
Do this with awareness and meaning.
The practice of yoga nidra begins now.
Bring your awareness to the right side of your body.
Your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
The palm of your hand,
The back of your hand,
Your wrist,
Forearm,
Elbow,
Upper arm,
Your shoulder,
The right side of your chest,
Abdomen,
Hip,
Thigh,
Knee,
Your calf,
Ankle,
Heel,
The sole of your foot,
The top of your foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The entire right side of your body.
Move your awareness to the left side of your body,
Your left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of your hand,
The back of your hand,
Your wrist,
Forearm,
Elbow,
Upper arm,
Your shoulder,
The left side of your chest,
Abdomen,
Hip,
Thigh,
Knee,
Your calf,
Ankle,
Heel,
The sole of your foot,
The top of your foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The entire left side of your body.
Move your awareness to the back of your body,
Your right shoulder blade,
Left shoulder blade,
Upper back,
Mid back,
Lower back,
The entire spine together,
The back of your head,
The top of your head,
Right temple,
Left temple,
Forehead,
Right eye,
Left eye,
Both eyes together,
Right cheek,
Left cheek,
Your nose,
Mouth,
Jaw,
Chin,
Your entire face,
The back of your neck,
The front of your neck,
Your entire body,
Your entire body,
Your entire body.
Move your awareness to your breath.
Notice your inhales and exhales,
The breath moving in and out through both nostrils.
Feel the flow of your breath in and out of your lungs.
Notice the natural rhythm of your breath,
Observing it without judgment or any effort to control it.
Feel how your belly rises with every inhale and falls with every exhale.
Begin to count with every inhale and every exhale,
Starting at 11 and counting back from there.
11 belly rises,
11 belly falls,
10 belly rises,
10 belly falls,
9 belly rises,
9 belly falls,
And so on.
If you lose track or wander off,
Return to 11 and start again.
You Gently move your awareness to the space in front of you.
Imagine a screen as tall and wide as your eyes can see.
Observe what may appear there,
But do not become involved or attached.
As I name things,
Try to imagine them appearing on the screen in front of you.
Burning candle,
Burning candle,
Burning candle.
Endless desert,
Endless desert,
Endless desert.
Torrential rain,
Torrential rain,
Torrential rain.
Egyptian pyramid,
Egyptian pyramid,
Egyptian pyramid.
Snow-capped mountains,
Snow-capped mountains,
Snow-capped mountains.
Stars at night,
Stars at night,
Stars at night.
Waves breaking on a beach,
Waves breaking on a beach,
Waves breaking on a beach.
The eternal sea,
The eternal sea,
The eternal sea.
Gently move your awareness back to your breath.
Observe its natural rhythm,
Letting go of any and all effort.
Return to your intention from the beginning of class.
Mentally repeat this intention to yourself three times,
Doing so with awareness and meaning.
Feel your body on the floor,
Completely relaxed and supported.
Feel the ground beneath you.
Feel any props that are beneath you.
Feel your safes and support it.
Become aware of your body from the top of your head to the tips of your toes.
Feel your body and mind completely still and calm.
Feel the ground beneath you and become aware of your surroundings.
Mentally picture the room around you.
Notice any sounds far away.
Notice any sounds nearby.
Feel yourself being supported.
Feel your body completely relaxed.
Gently begin to bring movement back into your body,
Maybe wiggling your fingers and toes,
Moving your hands and feet around,
Taking as much time as you need.
This space is yours for as long as you need it.
When you are ready,
Find your way up to a seat and gently open your eyes if they were closed.
That practice of yoga nidra is now complete.
Ahe.
