Welcome to this yoga nidra practice.
This practice is meant to leave you in deep relaxation without interruption.
If you need,
Please set a timer for yourself to come out of this practice.
Make any adjustments so that you can get comfortable on your back.
Bring your heels a little wider than your hips.
Arms by your sides,
Ideally palms facing up.
If it feels more comfortable,
You can place your palms on your body.
Allow your shoulder blades to release down your back,
And consider the use of any additional support,
Either under your knees to support your lower back,
Or a light pillow behind your head.
If you're in a light-filled room,
You might also consider placing a cloth or an eye pillow over your eyes.
Make your final adjustments so that this shape feels optimal.
No adjustment is too small.
Allow the earth to receive you.
This practice is dedicated to you,
To creating a sense of deep peace and healing in both your body and your mind.
Continue to get comfortable and allow your body to rest.
Set the intention to create an inner oasis of peace and safety,
A sanctuary within,
At the center of your being.
Body and mind will sleep while awareness remains aware.
Become aware of sound.
Become conscious of sound.
Notice that there are different layers of sound.
Some might be louder or more distant,
Some closer and more subtle.
Have the intention to listen,
Without judgment.
Just simply become aware of sound.
Gradually sense the sounds becoming more distant.
Awareness is moving inward,
And the sounds begin to fade into the distance,
Further and further away.
We'll move into diaphragmatic breathing,
Or belly breaths.
For a couple of moments,
Find full,
Deep belly breaths.
Shape the breath so that it is slow,
Smooth,
And continuous.
As the abdomen is rising and falling,
The chest remains still and open.
Increasingly,
The breath becomes open and smooth,
Without any interruptions or pauses in the flow of it.
Belly rising and falling.
Chest remains still.
The slower the rhythm of the breath,
The deeper the healing impact.
Let go of shaping the breath.
Allow it to become natural.
Rest and allow the breath to become increasingly effortless.
Feel that you are completely relaxed.
With each exhalation,
Release all effort and all contraction.
With each inhale,
You experience a wave of healing and restoration moving through the mind and the body.
Just ride in awareness and the flow of the breath.
Have the intention to release all contraction,
All holding.
Be aware of your body completely supported.
Feel that you are open to the earth.
Sense that your body is being pulled by gravity.
Your body is becoming heavier.
You're breathing even more effortless.
At the top of your inhale,
Relax as you transition to exhale.
At the end of the exhale,
Relax as you transition to inhale.
Be aware of the effortless transitions between the breaths.
Relax.
Ride in awareness and the flow of your breath.
Be aware of the space between breaths.
That space is awareness.
Body rests.
Mind rests.
Awareness remains aware.
The space between breaths is your oasis.
Your sanctuary.
The part of you that never changes.
Awareness was present before you were conceived and will remain when the body is gone.
Awareness sees and watches and knows you completely.
Experience yourself abiding in this awareness that is always at peace,
Always at ease.
Allow yourself to feel at home here.
Feel the safety of this space.
Your natural state.
Bring your attention to the space between your eyebrows.
And in that space,
Feel or sense a blue star-like point of light.
Sense the breath in that space,
Providing deep peace and healing.
Present moment awareness.
Now,
In the throat center,
Sense that same blue star-like light.
Deeply concentrated,
Awakened,
And alive.
Center of the chest,
Beneath the breastbone.
Sense the same point of light.
Right shoulder,
Relax point of light.
Right elbow,
Right wrist.
Center of the right palm.
Tip of the right thumb.
Tip of the right index finger,
Blue light.
Tip of middle finger.
Ring finger.
Little finger.
Center of the right palm,
Point of light.
Right wrist.
Right elbow,
Relax.
Right shoulder.
Center of the chest,
Deep in the body.
Left shoulder.
Left elbow.
Left wrist.
Center of the left palm,
Point of light.
Tip of the left thumb.
Tip of left index finger.
Tip of middle finger.
Ring finger.
Little finger.
Center of the left palm.
Left wrist.
Elbow.
Left shoulder.
Center of the chest.
Navel,
Point of light.
Center of the pelvis.
Right hip.
Right knee.
Right ankle.
Center of the right foot,
Blue light.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Center of the right foot.
Ankle.
Knee.
Right hip.
Center of the pelvis.
Left hip.
Left knee.
Right hip.
Left ankle.
Center of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Center of the left foot.
Ankle.
Knee.
Hip.
Center of the pelvis.
Navel.
Center.
Throat.
Space between the eyebrows.
Relax the whole body.
Sense the body is spacious and open.
Become aware of all of these points of light together.
Feel or sense them like a constellation of stars.
Feel that you are all of these points of light.
Feel that you are also the space in between them.
Feel that your body is that space.
Your mind is that space.
And the breath that flows through it is effortless.
Become aware of the space between the breaths.
Rest in that awareness.
Remember your inner oasis.
Eternal.
Always at rest.
Always whole.
Continue to rest in this awareness.
And go backward in time to what you were doing half an hour ago.
Remain in effortless awareness.
Recollect what you were doing.
How you were feeling.
And see it from the perspective of the witness.
You remain unaffected.
Perceive how you were in the moment.
But see it from a non-reactive perspective.
Once you've done this,
Go back a half hour earlier and do the same practice.
Recall what you were doing,
Thinking,
And feeling.
And from a non-reactive space,
See how you were reacting.
Make peace with what was happening an hour ago.
Continue moving back in time at half hour increments.
From the perspective of the witness.
The inner oasis of deep peace,
Healing,
And non-reactivity.
Continue this practice until you return to the awareness of yourself.
Resting in deep sleep.
Become aware of the breath.
As you watch the effortless flow of the breath,
We'll move into mental alternate nostril breathing.
The body is sleeping.
The mind is sleeping.
Awareness remains aware.
Imagine you are only breathing in through the left nostril.
And exhaling out of the right.
Imagine you are only breathing in through the right nostril.
And exhaling out of the left.
Inhale through the left.
And exhale out of the right.
Inhale through the right.
And exhale out of the left.
Continue like this.
Observe the breath becoming increasingly subtle.
And continue to watch the alternate flow of the breath through the nostrils.
Let go of alternate nostril breathing.
Allow yourself to breathe naturally.
Through both nostrils simultaneously and evenly.
Feel that the body is sleeping.
The mind is at rest.
As you rest in the seat of the witness.
The observer.
Become aware of the screen of the mind.
Behind the forehead.
And in front of the brain.
On this screen of the mind,
Allow anything and everything to appear here.
Like a movie screen.
Allow thoughts.
Colors.
Shapes.
Memories.
To unfold on the screen of the mind.
Continue to rest.
And allow anything and everything to reveal itself in this space.
Simply observe from a non-reactive perspective.
