The best position for yoga nidra is lying on your back in a position that is comfortable for your back,
Legs and body.
You may want to place something under your knees for support.
Make sure you are warm enough and that the position is one that is comfortable for the duration of this short practice.
Remain awake by listening to the sound of my voice.
If the mind becomes overactive with thoughts and worries and concerns,
Just come back to the sound of my voice.
Let's begin.
Visualise your body lying on the surface below.
The position of your body,
Your clothes,
Your hair,
Your face.
Become acutely aware of the existence of your physical body lying on the surface below.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
Notice the feeling of the breath as it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath.
Follow this feeling into your nose.
The back of your throat into your lungs.
There is a sense of warmth as you exhale the breath.
Feel this warmth on your upper lip as you breathe out through the nostrils.
The natural breath flows through both nostrils during the inhale and the exhale.
Allow your breath to become longer and slower.
Take a long slow inhalation followed by a longer slower exhalation.
Notice the slight pause after the exhale.
Continue breathing in this way.
Now go back to the natural easy breath releasing any control over the inhale or exhale.
Say to yourself,
I am awake and relaxed.
We will now begin a systematic journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
Just say the name of the part to yourself and feel that part of your body but do not move any part.
This practice begins on the right side of the body.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back of the body.
Right heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole left leg.
Whole right arm.
Whole left arm.
The whole face.
The whole head.
The whole torso.
The whole body.
The whole body.
Come back to the feeling of your breath flowing in and out of your nostrils.
Taking a final cleansing breath in through the nose and out through the mouth.
Move your hands and feet.
Enjoy your time and when you are ready,
Open your eyes.
