Simple Yoga Nidra Reset

Make sure you have everything very comfortable and gentle in a shavasana corpse pose position lying on your back.

And right away once you're comfortable you have the headphones,

You have the eye pillow,

You have laces propped and cushioned and ready and your blanket on top of you so you don't get cold later.

I want you to start to refine that sankalpa,

That intention if you have it and just say it to yourself a couple of times.

So remember it's simple,

Short,

Present moment.

My intuition is increasing rapidly or my physical health is increasing every day or with every breath.

Whatever it is that you want to work on.

So make sure you have a decided on a firm intention or sankalpa.

And as your body starts to release down into the ground,

The mat,

The cushions,

Supports,

I want you to start to notice all of the places of contact with the ground.

The pressure points,

Perhaps your heels,

Your hips,

Your shoulders,

The back of the head and any others.

Just noticing.

And in a moment,

What we're going to do is start to direct the attention around.

All you need to do is follow the sound of my voice,

Just following the instructions with your attention.

It's a light,

Easy sort of attention.

It's not a lot of thinking.

It's just gently moving your awareness to different places around the body,

To different places guided by the breath.

It's very simple and relaxed.

When your attention is on one place in particular,

I want you to imagine it's the only thing that exists.

And while your attention is in one location,

You might notice sensations increasing there.

You might even notice a tingling or a sense of energy or a heartbeat.

And that is your awareness waking up the nerves,

Waking up the energy in that location.

Once we move to the next location,

The previous one drops completely out of awareness,

Disappears.

So we'll begin by bringing your attention to the sensation of the breath at the tip of the nostrils.

All of your awareness at the tip of the nostrils.

And now moving awareness to the chest,

The heart center,

Feeling the breath there in the center of the chest.

And moving the awareness to the belly now,

The breath lifting the belly and letting it fall back down.

Noticing those sensations.

Now we'll begin to rotate the consciousness around the physical body.

So starting at your right thumb,

Bring your awareness to your right thumb.

Right index finger,

Middle finger,

Ring finger,

And pinky finger,

The right palm,

Back of the hand,

Right forearm,

Right elbow joint,

Upper arm,

Shoulder joint,

The right side of the chest and armpit region,

Right rib cage and side body,

The right hip and hip joint,

Right thigh,

Right knee,

The right heel,

Ankle joint,

Top of right foot,

Sole of right foot,

Right big toe by itself,

Second toe,

Third toe,

Fourth toe,

And pinky toe.

Now the entire right side of the body all together,

Entire right side of the body.

Move your awareness to left thumb by itself,

Left index finger,

Middle finger,

Ring finger,

Pinky finger,

Left palm of the hand,

Back of the hand,

Forearm,

Left elbow joint,

Upper arm,

Left shoulder joint,

Left side of the chest and armpit region,

Left rib cage and side body,

The left hip and hip joint,

Left upper leg and thigh,

Left heel and ankle joint,

Top of left foot,

Sole of left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And pinky toe.

Now the entire left side of the body all together.

Bring awareness to entire left side of the body,

The lower back,

The middle back,

Upper back and shoulder blades,

Base of the throat,

Back of the neck.

Bring awareness to the jaw and mouth and then just to the upper lip,

Lower lip,

The tongue,

The teeth,

Upper jaw,

Lower jaw,

Left cheek,

Right cheek,

Left eyeball,

Right eyeball,

Left eyelid,

Both temples together,

Both eyes together,

The space between the eyebrows,

Forehead,

The entire scalp,

The entire skull.

Now everything from the waist up,

Everything from the waist down,

The entire body all at once filled with your awareness.

Move your attention to your physical heart,

Your lungs,

The stomach,

Kidneys,

All the other organs all at once.

Move awareness to your brain resting in the skull and the spinal cord traveling down to the base.

And now move attention back up to the heart center.

There's a small place,

A window or a door if you would,

A spiritual door in the center of the heart.

They say this is in the physical heart,

But there's also the energetic heart chakra in this area.

You can find it for yourself.

A small opening of consciousness,

An island of calm within your own body and energy system.

Rest your awareness there.

We'll take a moment now as you're resting in this opening to your deeper,

Higher self to bring to mind our sankalpa,

Our resolution or affirmation.

Bring it to mind and then repeat it to yourself three times silently with conviction.

Go ahead.

Once you've repeated it three times,

Let it go.

Let it rest.

Now imagine your entire body lying here on the ground is beginning to get very,

Very cold,

Rapidly decreasing in temperature.

Remember what it feels like every inch of the physical body extremely cold.

And now the entire body is beginning to warm up,

Increasingly warm until it's very,

Very hot.

Imagine being in the hot sun or hot water,

How every inch of the body feels.

Extremely hot.

And now the temperature is normalizing and the body is beginning to get very heavy,

Heavier and heavier.

Pressure points increasing onto the ground.

Body feels like it's made of lead sinking down almost through the floor.

Extremely heavy.

And now body is beginning to gradually lighten again.

Becoming lighter and lighter until it feels airy,

Almost like a dried leaf about to float up in the air.

Becoming extremely light as if you could just shift up into the atmosphere,

Leaving the mat,

Leaving the floor behind.

And now the body begins to ground down again.

Imagine your senses awakening in a beautiful location,

In a grassy field,

You're lying there,

The body is a perfect temperature,

Resting against cool grass,

Completely supported by the earth lifting up against your back.

And you start to take in your surroundings.

You're starting to take in the blueness of the sky.

Bright,

Light blue.

Notice if there are any clouds in the sky and if they're moving slowly or quickly.

Noticing their shapes,

Their color.

Noticing any greenery or growth around you,

The trees,

The plants.

Perhaps there are flowers growing around.

Noticing colors.

Becoming aware of any wind moving branches or leaves.

Nothing to do,

Nowhere to go.

Just observing these surroundings.

You begin to notice more clearly the temperature of the earth that the body is resting on.

Is it cool or is it warm?

And what about the breeze that's touching your skin and face?

Notice if there are any sounds nearby.

Could be sound of wind rustling in the trees or birds chirping,

Water running,

Waterfall,

Ocean waves,

Or anything else.

Allow all the sounds to come to your ears now.

Notice if anyone else is there with you or if you're there alone.

Are there any humans?

Are there any animals nearby?

And get the strong sensation that you are ultimately comfortable,

Completely relaxed.

There is no need to move,

To think.

There is nothing to do or get done.

There is just this ultimate now,

Fully immersed with all of your senses.

Continue to accept and enjoy all of the information that's coming into you as you rest here.

Remain alert and sensitive to all of the sensations surrounding you,

Whether they stay the same,

Whether they change.

Whole body,

Whole being is open and receptive.

As you continue to rest deeply in this place,

Get the strong sensation that everything that needs to be figured out is being figured out.

Everything that needs an answer is being answered deep within.

Anything that needs to be healed,

The process is already taking place.

Now very gradually,

Without moving,

Start to shift your awareness from the outside sensations and environment back into your body.

First finding those points of contact,

The pressure points against the ground or the surface where you're being supported.

Feel into those spaces.

Feel the full weight of your body again.

Then gradually move your awareness onto your breath.

Very lightly and just noticing it flowing in and out by itself.

With the most gentle awareness you can cultivate,

Watch the breath going in and out.

Notice how it feels.

Then start to notice your feet and toes.

Notice your lower legs,

Thighs,

Hips,

Fingers and hands coming back into your awareness.

Arms and shoulders.

Notice your entire back and the length of your spine and the rest of your body bit by bit coming back into present moment awareness.

Very slowly start to wiggle fingers and toes,

Bringing a tiny bit of movement back bit by bit but leaving eyes closed,

Keeping attention inside.

Let the physical body begin the process of waking back up.

Very gentle movements,

Very slow stretches.

When you feel ready,

You can gently gather your knees towards your chest or just roll over onto your right side,

Staying soft,

Keeping attention inward.

Now using your arms to help you lift up so you can stay as gentle as possible,

Slowly bring yourself up to a seated position.

You can leave your eyes closed or you can leave them very soft,

Just a tiny bit open if you like.

Bring your awareness back once again to that space between the eyebrows,

The third eye center,

Which they call the center of intuition,

Of higher knowing.

And then shift that attention down to that heart space that you discovered earlier,

That little window to the soul.

And notice the relationship between these two points.

Just noticing.

When you're ready,

You can start to let your eyelids flutter open,

Very gradually taking back in the senses,

The sights,

The sounds in the space that you're sitting in,

Bringing your awareness back into this reality.

And to hold on to the effects of this yoga nidra or psychic sleep,

Aka conscious sleep,

It's best to kind of stay quiet.

Stay with your feeling that you've just cultivated for as long as possible.

Of course,

You have to go back into your normal day at some point.

You have to have conversations and discussions.

But for the time being,

Staying as quiet and internal as possible,

Allowing those answers to continue to come to fruition.

And know that throughout the rest of this day,

Overnight,

Maybe even into the days coming forward,

This work that you have started inside is still being done.

It's happening by itself in your subconscious,

Created from your conscious direction of your sankalpa or intention.

It will continue on its own to deepen and to work itself out and to present answers to you.

So with that,

I want to thank you.

Namaste.

Thank you for joining this practice.