Taking a moment now if you haven't already to get yourself ready for the practice of Yoga Nidra.
Get yourself into a comfortable position,
Preferably laying on your back with your arms by your side,
A pillow under the head,
Perhaps a pillow under the knees,
A light blanket to cover the body.
Just getting yourself completely comfortable so that you don't need to move throughout the Yoga Nidra practice.
Making yourself completely comfortable,
Taking a moment to make any final adjustments.
Breathing in through the nose and out through the mouth with a sigh.
Just taking a moment to completely let go.
The body feels supported,
Letting the body become heavy,
It's becoming like liquid spreading across the floor.
Becoming aware of the breath,
Just noticing the natural rhythm of the breath.
As we become more consciously aware of the breath.
Breathing in through the nose,
Exhaling through the nose.
Long,
Slow,
Steady breaths.
Just picking up a count of four.
Breathing in for four and letting the breath go for six.
Inhaling for four,
Three,
Two,
One.
Exhaling for six,
Five,
Four,
Three,
Two.
Inhaling four,
Three,
Two,
One.
Exhaling for six,
Five,
Four,
Three,
Two,
One.
Letting go of the count.
Long,
Slow,
Steady breaths in through the nose.
The sense of letting go with your exhale.
With each exhale,
Seeing if you can relax the jaw,
Relaxing the eyes and the eye muscles.
Relax the shoulders,
Arms and the legs.
Having that sense that the body is completely supported.
Letting the body rest.
Tuning into the dimensions of sound.
Listening for sounds,
Noticing what you can hear.
Listening for the further sound that you can hear.
Bringing the awareness of sound a little closer.
Becoming aware of the sound of your breath.
Hearing the sound of your own breath.
And now bringing in a sankalpa.
Sankalpa is a resolve or a present tense statement.
Something you'd like to bring into your life.
It could be I am peaceful,
I am loved,
I am happy and content.
Just thinking about your sankalpa or what you would like to create.
Taking time to find the sankalpa.
And repeating the sankalpa three times.
And letting go of the sankalpa now.
And bringing full awareness to your body.
Feeling your body on the floor,
The points of contact.
Becoming aware of the outline of your body.
And as we start the body rotation,
We want to become aware of each body part.
As I name the body part,
Just putting your full awareness and your full attention into that part of the body.
If the mind wanders,
Just come back to the sound of my voice,
To that body part.
Becoming aware of the right hand thumb.
Full awareness to your right hand thumb.
To your index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
The back of the right hand,
The wrist,
The lower arm,
Elbow,
The upper arm,
The shoulder,
The armpit,
The right side of the chest,
The waist,
The right hip,
Thigh,
Knee,
Shin,
Ankle,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Awareness to the whole right side of the body.
And taking awareness now to the left side of the body,
To the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The left side of the chest,
The waist,
The left hip,
Thigh,
Knee,
Shin,
Left ankle,
The sole of the left foot,
The top of the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Awareness to the whole left side of the body.
Awareness now to the back body,
To the right heel,
To the left heel,
To the right calf,
To the left calf,
The back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
The right buttock,
The left buttock,
The spinal column,
From the tailbone to the midbrain,
And the midbrain to the tailbone,
To the lower back,
Mid back,
And upper back,
The right shoulder blade,
The left shoulder blade,
The back of the neck,
Back of the head.
Awareness now to the front body,
To the crown of the head,
The forehead,
The right temple,
The left temple,
The right eyebrow,
Left eyebrow,
Eyebrow center,
The right eye and eyeball,
The left eye and eyeball,
The right ear,
Ear lobe,
Inside of the ear,
The left ear,
Ear lobe,
Inside of the ear,
The right cheek,
Inside the cheek,
And the left cheek,
Inside the cheek,
The bridge of the nose,
The tip of the nose,
The right nostril,
The left nostril,
Both nostrils,
The whole nose,
The upper lip,
The lower lip,
Plane of contact,
Where the lips meet together,
Teeth,
Tongue,
Gums,
Whole mouth,
The right side of the jaw,
The left side of the jaw,
The chin,
The front of the neck,
The throat pit,
The right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Heart center,
The upper abdomen,
The lower abdomen,
The navel center,
Right side of the pelvis,
Left side of the pelvis,
The pelvic floor,
Whole pelvic area,
Whole right leg and foot,
Whole left leg and foot,
Both legs and feet together,
Whole right arm and hand,
Whole left arm and hand,
Both arms and hands together,
The torso,
Neck and head,
Whole torso,
Neck and head together,
Whole right side of the body,
The whole left side of the body,
Whole back body,
Whole front body,
Whole body,
Whole body,
Whole body,
Directing awareness to the breath,
Watching the breath in the belly,
Watch as the belly rises and falls with the breath,
Long,
Slow,
Steady breaths,
Following the breath as it enters the nostrils,
Makes its way down to the diaphragm,
Expanding the diaphragm,
Go with the exhale,
Letting go,
Letting go,
Letting go,
Body resting deeply,
Watching the breath travel through the body,
Taking your awareness to your internal landscape,
Letting the mind rest in the inner space,
Nothing to do,
Nowhere to be,
Floating in this internal space,
Completely letting go,
And bringing awareness back to the breath,
Following the rise and fall of the belly with each breath,
Observing the sensation of touch on your skin,
Feeling the blanket that's covering your body,
And becoming aware of the pillow under your head,
Becoming aware of the outline of your body,
Becoming aware of sounds,
Sending your awareness outside and listening for sounds,
Noticing sounds outside of the room,
Noticing sounds within the room,
Subtle sounds,
Bringing awareness closer to the sound of your breath,
And bringing awareness to the body,
Awareness to your hands and your feet,
Becoming aware of this present moment that you have been practicing yoga nidra,
And this practice of yoga nidra is coming to an end,
Perhaps stretching the body slightly,
Bringing some movement to your hands and to your feet,
Breathing in deeply,
Letting the breath out with a sigh,
And taking as long as you need,
Rolling over to the side,
And gently coming to an upright position,
Taking a final deep inhale in through the nose,
Letting the breath out with a sigh,
And when you're ready,
Gently opening the eyes,
This yoga nidra practice is now complete.
