Hi,
This is Danielle.
Welcome to the practice.
Today we are going to do a typical yoga nidra.
So to get started,
It's recommended that you complete this practice lying down.
Take a moment and find a comfortable position,
Perhaps taking the posture of savasana,
Putting your body into a symmetrical place where you can feel at ease.
Letting your feet fall open naturally,
Your arms are slightly away from your body,
Palms facing upward.
Make any final adjustments so your body can remain completely still for the practice.
Close your eyes gently,
Keeping them closed throughout.
Allow your body to settle,
Allow the breath to soften.
During this practice you remain aware and listening,
You're not sleeping.
So mentally repeat to yourself,
I will remain awake,
I will remain aware.
Take a slow deep breath in,
Exhale and feel the body release.
Again,
Inhale,
Exhale,
Relax.
Breathe in,
Breathe out.
Bring awareness to distant sounds,
The farthest sound you can hear.
Let your hearing move outward,
Effortless and open.
Gradually shift the sounds to closer sounds,
Sounds outside the room that you're in,
Sounds within the room,
Maybe the sound of your breath going in and out.
No labeling,
Just listening.
Let your attention bounce from sound to sound and then become aware of the room around you.
With your eyes closed,
Visualize the space,
The walls,
The ceiling,
The floor.
Now see your body lying here,
Still,
Quiet,
Supported by the earth.
Feel the points where your body meets the ground,
The weight of the body settling downward.
Become aware of your natural breath,
Not controlling,
Just observing.
The practice of yoga nidra begins now.
Mentally repeat to yourself,
I am practicing yoga nidra,
I am awake.
Now bring to mind your resolve,
Something that you'd like to manifest.
It should be a short,
Clear statement.
Repeat that mentally three times with full awareness and feeling.
We'll move awareness from point to point.
And as always,
We start with the right side,
Right thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Right heel,
Sole,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left side,
Left thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Hip,
Thigh,
Left knee,
Calf,
Ankle,
Heel,
Left sole,
Top of the foot,
Big toe,
Second,
Third,
Fourth,
Fifth.
Moving to the back of the body,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right hip,
Left hip,
Spine,
The whole back,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Center chest,
Navel,
Abdomen,
Lower abdomen,
Right leg,
Left leg,
Both legs,
Right arm,
Left arm,
Both arms,
Back,
Front,
Head,
Whole body,
The whole body,
The whole body together.
Feel the whole body all at one time.
Become aware of the space that the body occupies,
Body in space.
Feel the contact points,
The back of the head,
The shoulders,
The arms,
The hands,
The hips,
The legs,
The heels,
All points of contact simultaneously.
Bring breath awareness,
The breath moving between the navel and the throat.
Inhale,
Navel to throat.
Exhale,
Throat to navel.
Begin counting this breath backwards from 27.
27,
Inhale,
Navel to throat.
27,
Exhale,
Throat to navel.
26,
Inhale.
26,
Exhale.
Continue silently.
If you lose count,
Return to 27 and begin again.
Leave the breath and come back to the body.
Feel the body becoming heavy,
Dense,
Grounded.
Feel the body sinking into the floor.
Now feel the body becoming light,
Weightless,
Floating,
Effortless.
Experience coolness throughout the body.
Gentle,
Refreshing,
Cooling sensation spreading head to toe.
Now warmth spreads throughout the body.
Soft,
Comforting,
Enveloping.
Now discomfort.
Recall the feeling of discomfort or tension.
Observe it briefly.
Now ease or pleasure.
Shift to ease,
Comfort,
Softness,
Well-being.
Now leave the body and bring awareness to the space behind the eyes.
A vast,
Dark space.
Observe anything that arises here,
Colors,
Patterns,
Impressions,
Remaining detached,
Just witnessing.
Now imagine yourself near a quiet body of water at dawn.
The air is still and the surface of the water is smooth like glass.
Soft light begins to rise on the horizon.
You're standing at the edge,
Calm,
Present,
Still.
You sit down comfortably.
There's nothing to do,
Nowhere to go,
Just stillness and quiet awareness.
Rest here for a few moments.
Let the image dissolve.
Return to the space behind the eyes.
Rest in that quiet,
Inner awareness.
And bring back your resolve from the beginning of practice,
Repeating it three times clearly and with intention to yourself now.
Return awareness to your breath.
Feel the body lying on the ground.
Notice the points of contact,
The room,
The sounds.
Gradually bring awareness outward,
Adding in small movements,
Your fingers,
Your toes.
Stretch gently.
When you're ready,
Just roll to the side and slowly sit up.
Open your eyes.
The practice of yoga nidra is now complete.
