Find a quiet,
Comfortable space where you can lie down undisturbed.
Support your body with cushions or blankets so that you can remain comfortable,
Still,
And relaxed throughout this practice.
If you're sensitive to light,
You might put an eye mask over your eyes.
Now,
Lie down and let your body rest in a neutral position with arms by your sides,
Palms facing upward.
Close your eyes gently and get extremely comfortable here.
Make any last-minute adjustments so that you can be totally still throughout this practice.
As you begin to settle,
Allow yourself to take a few deep,
Conscious breaths.
Inhale deeply,
Feeling your lungs fill with air.
And exhale slowly,
Letting go of any tension.
With each exhale,
Feel yourself surrendering into the earth beneath you.
Now,
Let go of control over the breath.
Simply allow it to flow naturally,
Becoming softer and more relaxed.
With every breath,
You are drawing closer to a state of rest and ease.
In this practice of Yoga Nidra,
We will connect to a slower,
More intimate pace of life.
Your intention is a guiding principle.
Silently repeat this intention to yourself.
I am aligned with the natural rhythm of life.
I move through each moment with ease and awareness.
I am aligned with the natural rhythm of life.
I move through each moment with ease and awareness.
I move through each moment with ease and awareness.
Let this intention plant itself in your heart,
Nourishing it with the gentle pace of your breath.
Now,
We will gently guide awareness through the body.
Allow yourself to simply observe each part without judgment,
Surrendering to a slower,
More intimate awareness of sensation.
Bring awareness to your right hand.
Feel your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Sense your right palm,
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
And shoulder.
Feel the right side of the chest,
Ribcage,
Waist,
Thigh,
Knee,
Calf,
Ankle,
Top of the foot.
Top of the foot,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth,
And pinky.
Now,
Shift your awareness to your left side.
Bring awareness to your left thumb,
Index finger,
Middle finger,
Ring finger,
And pinky.
Sense your left palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Feel the left side of the chest,
Ribcage,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Top of the foot.
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And pinky.
Now,
Bring awareness to the back of your body.
Feel the back of the head,
The back of the neck,
Shoulders,
Spine,
Lower back,
And buttocks.
And buttocks.
Sense the back of the legs,
Heels,
And soles of the feet.
Finally,
Bring awareness to the front of your body.
Feel your forehead,
Eyes,
Nose,
Mouth,
Throat,
Chest,
Abdomen,
And pelvis.
Allow the whole body to be held in a field of awareness.
Feel it sinking deeper into stillness with every passing breath.
Now,
Focus on your natural breath.
Observe the gentle rise and fall of the belly.
There is no rush here.
Notice how,
In slowing down,
Each breath becomes a quiet,
Intimate experience.
As you inhale,
Imagine drawing a cool,
Calming energy,
Filling your body with peace.
And as you exhale,
Release any sense of urgency or pressure.
Let each exhale lengthen,
As though time itself is slowing down.
Visualize the breath as a slow-moving river,
Flowing smoothly throughout the landscape of your body,
Without resistance.
Every breath invites you into a deeper connection with the slower rhythm of life.
Now gently invite contrasting sensations into your awareness,
Not to change them,
But to observe their subtleties.
Imagine the warmth of the sun touching your skin.
Feel it spread across your body in a gentle,
Radiant heat.
Intensify your awareness of heat in the body.
Now imagine the cool breeze of an evening breeze.
Imagine an evening passing over you,
Refreshing and light.
Intensify your awareness of coolness in the body.
Sense a feeling of lightness,
As though your body is light as a feather,
And could float upward like a cloud.
Intensify your awareness of lightness in the body.
Now sense the opposite,
Heaviness,
As if your body is rooted deeply into the earth,
Solid and steady.
Intensify your awareness of heaviness in the body.
Move through these sensations,
Noticing their shifts and transitions.
There is no hurry.
Each change is part of the slower rhythm we're cultivating.
In your mind's eye,
Imagine yourself standing at the edge of a quiet forest.
The sun is low,
Casting long,
Golden rays through the trees.
The air is still.
The sounds of nature,
Soft and unhurried.
You notice a path ahead of you,
And you begin to walk along it,
Noticing that it winds gently through the forest,
With each step bringing you deeper into peace,
Calm,
Connection.
Feel your pace slowing as you walk,
Noticing the texture of the earth beneath your feet.
Every detail of the forest unfolds slowly,
Inviting you to see,
Hear,
And feel the beauty around you.
Birds call softly in the distance.
The rustle of leaves is gentle and soothing.
The air is perfectly pleasant.
Time seems to slow down,
And with it,
Your thoughts become fewer and further apart.
As you walk,
The path leads to a peaceful clearing,
Where you lie down upon the soft grass.
The earth beneath you is warm and welcoming.
In this moment,
There is no need to rush,
Nowhere else to be.
You are held by the earth,
Supported in this space of freedom.
You are held by the earth,
Supported in this space of peace and stillness.
Allow yourself to rest here for a while,
Feeling completely at ease,
Deeply connected to this slower,
Intimate rhythm of life.
Gently return to the intention that you set at the beginning of practice.
I am aligned with the natural rhythm of life.
I move through each moment with ease and awareness.
I am aligned with the natural rhythm of life.
I move through each moment with ease and awareness.
Repeat it silently to yourself,
Feeling it resonate deeply within you.
This intention has been planted into the fertile soil of your subconscious,
And will continue to guide you as you move back into daily life.
Slowly begin to bring awareness back to your body.
Feel the surface beneath you.
Notice the gentle flow of your breath once again.
When you're ready,
Begin to gently wiggle your fingers and your toes,
Softly awakening your body.
There is no rush.
Take your time.
Slowly stretch and invite gentle movement back into your limbs.
When you feel ready,
Roll onto your right side,
Pausing here for a moment,
Resting in the embrace of the earth.
Take your time.
Gently bring yourself to a seated position.
Keep your eyes closed,
And take a moment to feel the effects of the practice.
With your eyes still closed,
Silently thank yourself for taking the time to slow down and reconnect.
Know that you can carry this slower,
More intimate pace with you,
Moving through life with grace,
Presence,
And ease.
