Find a comfortable seat or lying position.
If seated,
Gently roll the shoulders up and back,
Creating a direct path for the breath to follow.
Inhale through the nose,
Taking in fresh prana,
Life force,
Down through the chest,
Stomach,
Abdomen.
And exhale any stale or stagnant energy,
Toxins or impurities.
Keep breathing as you find your natural breath rhythm.
Gentle inhale.
And exhale.
Continue breathing as we begin a sensory journey.
I invite you to take your awareness to each area of the body while you listen to me direct the attention.
Notice any feelings or visual energy moving through the body as I move to each area.
The Yoga Nidra practice begins on the right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Waist.
Hip.
Right thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Waist.
Hip.
Left thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left big toe.
Bell.
Now go to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrow.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole right leg.
The whole left leg.
Whole right arm.
Whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
The whole entire body.
Now imagine the whole body becoming light.
The head is light and weightless.
The limbs are light and weightless.
The torso light and weightless.
The whole body light and weightless.
Imagine the body becoming heavy.
Feel the heaviness in all parts of the body.
Each part is becoming heavier.
And heavier.
And heavier.
The head is heavy.
The head is heavy.
The limbs are heavy.
The torso is heavy.
The whole body is heavy.
So heavy.
So heavy that it's sinking into the floor.
Now concentrate on the space in front of your closed eyes.
See your insights becoming visual.
Notice any colour,
Any shape,
Any colour.
See your insights becoming visual.
Notice any colour,
Patterns.
Notice the light.
Whatever you see is the manifesting state of the mind.
Continue your awareness but do not become involved.
If any subtle images make themselves known,
Simply notice them without directing the images.
If thoughts occur,
Simply let them come and go with detached awareness.
Slowly draw your awareness to your breath and feel it flowing in and out of your nostrils.
Maintain that awareness of the breath and extend it to your physical body.
Notice the awareness and heaviness of your body as it rests on the floor.
Notice the awareness and heaviness of your body as it rests on the floor.
Feel each point of the body that is touching the floor.
Feel each point of the body that is touching the floor.
Feel each point of the body that is touching the floor.
Now visualise the surrounding room and your present here in the room.
Imagine where you're lying and the others that may be lying in the room.
Imagine where you're lying and the others that may be lying in the room.
Imagine where you're lying and the others that may be around you.
Keep breathing and slowly start to wiggle your fingers and toes.
And when you're ready,
You can gently open the eyes.
