Yoga Nidra Fully Present & Aware Power Nap (No Music)

Prepare for yoga nidra by lying down on the floor or in your bed.

Cover yourself up with a blanket.

Let your feet fall to the sides and you can place a blanket or a pillow under your knees for additional support.

Let your arms rest out to the side with your palms facing up.

This is the pose of rest,

The pose shavasana.

In yoga nidra,

It is completely normal to feel as if you drift in and out of consciousness.

And don't worry if you feel like you fall asleep.

Your subconscious will hear everything and it will take in all the benefits of this practice.

Now see if you can get a little more comfortable making any adjustments to your body,

Scanning the front of your body and the back of your body for any tension.

Close your eyes.

Let your eyes just relax into the sockets.

Feel the breath going in cool into your nostrils and coming out of your body warm.

Take a deep inhale and exhale with a sigh.

Do that one more time.

Take your attention to your feet,

Wiggling your toes,

Wiggling your legs,

Your knees,

Your back.

Taking that movement now because in just a moment you'll want to be completely still for the rest of the practice.

Now that you've moved a little bit,

Take another inhale and exhale any tension,

Whether it be physical tension,

Emotional tension.

Just let that go.

And as you are becoming more comfortable,

Feel your sankalpa reaching out to you.

A sankalpa is your intention.

It is a brief and positive statement said in the present tense.

An example is,

I am fully present and aware in this moment.

Once you have found your sankalpa,

Say it to yourself in your mind three times.

Good.

Now I will take you through a rotation of consciousness.

I will say a part of your body and you will imagine or feel that part without moving it.

Now take your attention to your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Middle finger,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side ribs,

Right waist,

Right hip,

Right thigh,

Knee,

Lower leg,

Right ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

Middle finger,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side ribs,

Left waist,

Left hip,

Left thigh,

Knee,

Left knee,

Right leg,

Lower leg,

Left ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Take your attention to the back of the body,

Left heel,

Right heel,

Both heels together,

Left calf,

Right calf,

Both calves together,

Left thigh,

Right thigh,

Both thighs,

Left buttock,

Right buttock,

The entire buttocks,

The sacrum,

Middle back,

Upper back,

The entire back,

The entire spine,

Back of the neck,

Back of the head,

The front body,

Right leg,

Left leg,

Right side of the chest,

Left side of the chest,

The whole chest,

Right shoulder,

Left shoulder,

Both shoulders,

Front of the neck,

The whole neck,

The face,

The forehead,

Right eyebrow,

Left eyebrow,

Both eyebrows together,

The space between the eyebrows,

Left eye,

Left eye,

Both eyes in their sockets,

Right cheek,

Left cheek,

Both cheeks,

Right jaw,

Left jaw,

The entire jaw,

The chin,

Lower lip,

Upper lip,

Both lips together.

The third eye.

Become aware of your breath without changing anything.

Just be aware of it.

Notice how your breath is shallow and how your belly rises on the inhale and falls on the exhale very gently,

Very natural.

Start counting your breaths.

Start at 10 and count down.

Inhale 10,

Exhale 10.

Inhale 9,

Exhale 9.

Keep counting this way.

If you lose track,

It's okay.

You can start again at 10.

Let go of the counting.

Recall the feeling,

The emotion of love,

Unconditional love.

Now recall the feeling of the complete opposite,

Hate.

Recall the feeling of hate.

Now return to love.

Recall that emotion of unconditional love.

Now recall the feeling and the emotion of hate.

Once again,

Return to love.

Now imagine you are laying in a field on a beautiful day.

The temperature is perfect,

Exactly what you want.

The wind is mildly blowing and you can feel it kissing your skin.

You are completely aware of all the sounds around you,

The birds singing.

There's a lake nearby,

You can hear the water splashing,

And you are completely aware of everything in this moment.

You are aware of the green,

Green grass,

The warmth of the sun,

The singing of the birds,

The rustling of the trees.

Anything else that you want in this moment,

It's there with you.

And at this moment,

Your sankalpa returns to you.

And you say your sankalpa to yourself three times with full affirmation that it is completely true and you are so thankful that it has come to pass.

Begin to return to yourself.

Become aware of your breath.

Become aware of your body.

The air on your skin,

The blanket on your body.

And very gradually and gently begin to breathe deeper.

Allow the prana to move through your whole body,

Down your legs,

Down your arms,

To your heart,

To your mind.

Visualize the room that you are in.

Slowly move your fingers and your toes.

You can remain here as long as you like.

When you are ready,

Hug your knees into your chest and roll to one side.

And gradually sit up.

The practice of yoga nidra is complete.

Namaste.