Hello and welcome to this yoga nidra practice.
Yoga nidra is yoga sleep,
The state of consciousness between wakefulness and sleep.
Try to remain awake by listening to the sound of my voice.
You will be asked to move your awareness to various bodily sensations and images.
During this meditation,
Use and absorb what you need in the moment and leave the rest behind.
If the mind becomes overactive with thoughts,
Come back to the sound of my voice.
Become aware of any sounds around you.
Begin on the most distant sounds that you can hear.
Let your sense of hearing radiate outwards,
Searching for these distant sounds.
Move your attention from sound to sound without labeling the source.
Gradually bring your attention to the closest sounds.
Now,
We're going to visualize you're floating above your body.
Watch your body be nice and restful.
You now begin to float up higher to above your home or wherever you currently are.
Become aware of the entire city to its edge.
Feel the energy of your city.
Continue to float higher up to then see the entire country.
Continue on floating,
Expanding to the continent,
The whole earth.
See the earth spinning in space.
Notice the stars and the solar system around you.
See the whole universe.
Let that soak in.
As you float out in space,
Realize how you are one piece in a much larger universe.
You are connected to all of it.
And gently,
Softly start to float back into your body and into your breath.
Become aware of your natural and spontaneous breath that moves in and out of your body without effort.
Notice the feeling of the breath as it comes in and out of your nostrils.
Follow this feeling into your nose,
Your sinuses,
The back of your throat and into your lungs.
Now you will make a sankalpa.
This is a short,
Positive,
I am statement in simple language.
Try to discover one naturally.
This is the statement that you wish to become.
Make your sankalpa clearly and with awareness three times.
This sankalpa you make during yoga nidra plants the seed in the fertile soil of your body.
This sankalpa you make during yoga nidra plants the seed in the fertile soil of your mind to bring transformation and healing.
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 you hear them named.
We begin on the right side.
Right hand,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of hand,
Back of hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Knee,
Calf,
Ankle,
Heel,
Sole of foot,
Top of 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 hand,
Back of hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Knee,
Calf,
Ankle,
Heel,
Sole of foot,
Top of foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now the back of your body,
The back of your body beginning with right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Low back,
Mid back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrow,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Face,
Throat,
Right chest,
Left chest,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Pelvic floor,
Whole right leg,
Whole left leg,
Whole right arm,
Whole left arm,
Whole face,
Whole torso,
Whole body.
Now imagine the whole body becoming light as though your body could float away from the floor and towards the ceiling.
The head is light and weightless.
Your limbs are light and weightless.
The torso is light and weightless.
The whole body is light and weightless.
You are rising higher and higher away from the floor.
Imagine your body becoming heavy.
Feel the heaviness in all parts of the body.
Each part is becoming heavier and heavier and heavier.
The head is heavy.
The limbs are heavy.
The torso is heavy.
The whole body is heavy.
So heavy that it sinks into the floor.
Feel complete calm.
You are relaxed and aware you are completely calm.
Come back to the feeling of your breath flowing in and out of your body.
Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are being touched by the floor.
Keeping your eyes closed as you visualize the room that surrounds you.
Imagine where you are in the room and the other objects that are around you.
Lie here quietly until you feel ready to move.
Start by slowly moving your hands and feet,
Taking your time with no hurry.
Gently rolling to one side and use your hands to press yourself up from the floor,
Letting your head come up last.
And allowing the benefits of your practice to sink in and take them into your day or into your sleep.
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