Welcome to this Yoga Nidra practice.
I invite you to lay down,
Close your eyes and prepare to relax.
Take a few inhales through the nose and just gently exhale a sigh out from the mouth.
Allow your body,
Mind and heart to let go.
Make any small adjustments that you need to allow yourself to settle into the space.
As we go through the process of Yoga Nidra,
I invite you to welcome anything and everything that comes into your awareness.
There's no judgement here or assessment to be made,
We're simply observing,
Bringing awareness and then letting it go.
I invite you to set an intention for your practice today,
It's a simple I am statement in the present and is positive.
In your own mind,
Repeat I am and fill in the blank in your own head.
This can be something you wish to draw into your day.
Again,
What is your intention for your practice today?
Repeat that to yourself in your mind one more time.
Now I invite you to relax 10% more than you currently are.
Soften your face,
Let your head feel heavy.
Relax your arms,
Your chest,
The belly and your back.
Relax your pelvis and let the legs feel heavy.
I invite you to simply listen to my words,
There's nothing to control.
It's simply having awareness.
There's nothing to fix or change,
Thoughts,
Feelings and sensations can arise in your body.
I invite you to witness them into your awareness.
Let's notice everything that you're aware of in this moment.
Notice the sounds in the room,
Perhaps the sounds outside of the room,
The sound of your breathing,
The smells,
Perhaps the temperature.
What else do you notice?
Notice any emotions,
Thoughts and internal sensations,
Welcome,
Recognize and witness everything in your awareness without any judgment,
Just awareness.
Begin to identify as awareness itself,
Awareness manifesting itself in the form of body,
Thoughts,
Emotions,
Sounds or anything that you're aware of in this moment.
Simply allow yourself to welcome,
Recognize and witness all things as a way of experiencing yourself as awareness.
Remember that sensations will come and go and will reveal your underlying awareness.
The awareness itself.
As awareness,
Experience yourself as sensation.
Follow my words as you become more aware of your body and as awareness yourself to become increasingly more relaxed.
Bring your awareness to the sensation of your mouth.
Notice its presence,
Welcome,
Recognize and witness the sensation of your mouth,
Then the ears,
The eyes,
The entire face,
Your entire head.
Now feel the sensation of your neck and throat,
Your shoulders,
The arms.
Feel your left arm as sensation,
Top to bottom.
Feel your right arm,
The left arm,
The right arm.
Feel both arms as sensation.
Feel both arms at the same time.
Bring awareness to the sensation of your torso,
Your chest.
Feel your breathing.
Feel your heart beating in your chest.
Feel your belly,
Your back.
Be welcome,
Recognize and witness the sensation of your trunk.
Simply notice its presence as awareness.
Now bring awareness to the sensation of your pelvis,
The front,
The back,
The sides of your pelvis.
Simply notice it as sensation.
Welcome,
Recognize and witness anything that arises spontaneously such as thought,
Emotion or sensation.
Bring awareness to the sensation of your legs.
Feel your left leg from the hip to the toes.
Feel your right leg from the hip to the toes.
Left leg,
Right leg,
Left,
Right.
Now feel both legs,
Both legs as sensation.
Now feel the entire left side of your body from head to toe.
Feel the entire right side of your body from head to toe.
The left side,
The right side.
Now feel both sides.
Feel your entire body.
Begin to feel as if your entire body is very large.
Now adopt the feeling of being very small.
Then very large again.
Now small.
Now adopt the feeling of being both large and small simultaneously.
This does not need to make sense.
Simply feel both large and small simultaneously.
What are you aware of in this moment?
Sensations will come and go.
In one moment you may feel small,
In another large.
What is the part of you that can be both small and large?
Sensations reveal your unchanging,
Underlying awareness.
Be awareness itself.
Become extremely aware of all things in this moment as awareness itself.
Welcome,
Recognize and witness all things in this moment as awareness itself.
As awareness I invite you to begin to feel your body laying on the floor.
Feel the sensations of your legs,
Your feet,
Your pelvis,
Torso,
Arms and head.
As awareness become acutely aware of the sensations of your hands and feet.
Now I invite you to remember your intention for practicing Yoga Nidra today.
In your own mind repeat the intention I am.
If you've forgotten then simply create a new one for yourself that you wish to draw in today and repeat it to yourself a few times.
In a moment we will be ending our Yoga Nidra practice.
Because we have practiced experiencing ourselves as deep awareness you will find yourself moving back into your everyday with clarity,
Purpose and focus.
You will find answers to your questions and presence in your relationships.
You will be more compassionate.
You will feel less stress in your life and less reactive to stress.
Through our practice of experiencing ourselves as awareness your life will feel richer and more vibrant.
In a moment I will ring a bell that will signal the end of our Yoga Nidra practice.
Because Yoga Nidra practice is over.
