Yoga Nidra With Nadi Shodhana

Vow your body to come into stillness.

And just for a few minutes here,

Enjoy the stillness in your body.

Enjoy the peacefulness that stillness can bring.

At any time during the practice of yoga nidra,

If you are uncomfortable,

It's totally fine for you to roll to your right hand side.

Take a few breaths and then maybe come back onto your back.

But if you can,

It's best to try to remain as still as possible.

So we're going to begin this short yoga nidra practice with a little bit of pranayama,

A little bit of breath work.

So start to bring your full awareness into the right side of your body.

Imagine the left side has just disappeared.

Allow your consciousness to be aware only of the right side of your body.

And now become aware of the left side of your body,

Allowing the right side to drop away and bringing full awareness to the left side of your body.

Now bring your awareness to your right nostril,

Noticing the tip of the nostril.

Be aware of the temperature and the texture of the breath as it comes in through your right nostril.

And then allow your awareness to drift over to the left nostril.

Notice the tip of the left nostril.

And be aware of the temperature and the texture of the breath as it comes in through that left nostril.

When your awareness is in that left nostril,

It's almost as if the right nostril has disappeared and breath is moving only on the left side.

So keeping your awareness in your left nostril,

Exhale through that left nostril and then inhale through that same left nostril.

Allow your awareness to move to the right side as you exhale through your right nostril.

Then inhaling through that same right nostril,

Awareness drifting to the left and exhaling through that left nostril.

Inhaling through the left,

Awareness drifting to the right side and exhaling through the right.

Inhaling through the right nostril and exhaling through the left nostril.

Inhaling through the left nostril and exhaling through the right nostril.

Inhale through the right nostril and exhale through the left nostril.

Inhale through the left nostril and exhale through the right nostril.

Inhaling right and exhaling left.

Inhaling left and exhaling right.

And then take a long full inhale through both nostrils and a long full exhale through both nostrils.

And then allow your breath to return to normal.

Feel your breath moving through your body as you breathe.

So we're going to count exhales back from ten,

So your next exhale would be ten.

And the next exhale is nine.

Just continue to breathe smoothly through both nostrils.

Counting backwards on the exhale.

Allowing each breath to take you deeper and deeper into yourself and deeper through those layers of consciousness.

Inhale through the right nostril and exhale through the left nostril.

Inhale through the left nostril and exhale through the right nostril.

So now it's time to make our sankalpa,

Our intention.

I want you to think of something that you would like to bring into your life.

Perhaps peace and contentment.

Perhaps you'd like to bring honesty and loyalty.

Maybe you would like to embody love and tolerance.

Whatever it is that you would like to start cultivating in your life.

And see if you can make it into a sentence or a statement.

For example,

I embody love and tolerance.

I embody peace and contentment.

So before we say our sankalpa,

Begin to cultivate a field of gratitude.

Gratitude provides the most fertile base in which to plant the seeds of our sankalpa.

Begin to cultivate a feeling of gratitude for everything that you have.

For everything that you are.

And for everything that brought you to this moment right now.

And for all the people who have helped you along the way.

And into that soil of gratitude we can begin to plant our sankalpa.

I'd like you to say your sankalpa three times to yourself using the same language each time.

And making sure it is in the present tense as though it is already happening in your life.

Bringing your awareness to the thumb of your right hand.

Bringing all of your awareness to your right hand thumb.

And then to the second finger.

Your third finger.

Your fourth finger.

And your fifth finger.

To the palm of your hand.

And the back of your hand.

Awareness at the right wrist and the forearm.

Right elbow.

The right upper arm.

Right shoulder.

Your armpit.

Right side of the chest.

Right side waist.

Your right hip.

The buttock.

The thigh.

The right knee.

Lower leg.

Ankle.

The heel.

The top of your right foot.

And the sole of your right foot.

Your right big toe.

Second toe.

Third toe.

Fourth toe.

And the fifth toe.

And then your awareness comes to the left side.

Awareness to the left hand thumb.

Second finger.

The third finger.

Fourth finger.

And the fifth finger.

To the palm of your hand.

And the back of your hand.

To your left wrist and forearm.

Left elbow.

And the upper arm.

Left shoulder.

And armpit.

Left side of your chest.

Left side waist.

Left hip.

The buttock.

The thigh.

The knee.

Your lower leg.

Your ankle.

Heel.

Top of your foot.

The sole of your foot.

Your left big toe.

Your second toe.

Third toe.

Fourth toe.

And fifth toe.

Your awareness now drifts to the back body.

The back of your head.

The backs of your shoulders.

Your upper back.

Your middle back.

Your lower back.

The backs of your hips.

Your buttocks.

Your calves.

And your heels.

Awareness now to the crown of the head.

Your forehead.

Your right eyebrow.

And the left eyebrow.

The right eyelid.

And the left eyelid.

The right eye.

And the left eye.

The right ear.

And the left ear.

Right cheek.

And the left cheek.

Your nose.

Your right nostril.

And your left nostril.

Upper lip.

And your lower lip.

Your upper row of teeth.

And your lower row of teeth.

Your chin.

And your jaw.

The front of your chest.

The rib cage.

The upper belly.

And the lower belly.

The whole of the right leg.

And the whole of the left leg.

Both legs together.

The whole of your right arm.

The whole of your left arm.

And both arms together.

The whole of the right leg.

The whole of the left leg.

Both legs together.

The whole of the right arm.

The whole of the left arm.

And both arms together.

The whole of the torso.

The whole of the head.

The legs.

The arms.

The body.

The head.

The whole of the body together.

The whole of the body together.

The whole of the body together.

Be aware of the body and the space that is occupied by your body.

Awareness of all of the parts of you that are in contact with the earth.

The back of your head and its contact with the earth.

The backs of your shoulders and their contact with the earth.

The backs of your arms and their contact with the earth.

The hands.

The upper back.

The middle back.

The backs of your hips.

And your buttocks.

Your calves.

Your heels.

And their contact with the earth.

And now bring your awareness to your breath.

Be aware of the breath as it moves freely in the nostrils.

Anytime you lose track,

Come back to the breath.

Banyak Reg diye,

Will https:// Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

Regdie,

Will notifications be completed?

And now once more,

Let's begin to repeat your sankalpa.

To visualize yourself having already achieved this goal in your life.

Feel the happiness that you feel when you have realized this goal as if it has already happened.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And then repeat your sankalpa to yourself three times using the same language each time.

And now start to become aware of the room around you.

Visualize the room and visualize yourself in the room.

Begin to become aware of the whole body as it lies on the earth.

And then very slowly,

Very gently begin to deepen your breath.

Begin to make small movements,

Just wiggling fingers,

Wiggling toes.

Very gently,

Very slowly bringing yourself back.

Be where you are.

Stay there as long as you need to.

If you're ready,

Make your next few movements the slowest of your day,

Allowing your body whatever movements it is in need of or is asking you for.

And then very slowly,

Very gently finding a place to settle on your right hand side.

Eventually find your way up to a comfortable seated position.

Or if you're happy where you are,

Stay where you are.

Don't need to move before you're ready to.

So with your hands in front of your heart,

A great big inhale,

Or tall through your spine,

All the way up through the crown of your head.

With your exhale,

Bow at your own heart to honor yourself for all of your hard work,

For all of the grace,

The strength,

The wisdom,

And the compassion that live within you.

Namaste.