Find a comfortable position lying down on your back.
Make any adjustments so that you can feel at ease and find effortless stillness.
Allow your eyes to soften or close.
Take three long deep breaths.
Breathe in,
Fill up.
Breathe out,
Let go.
After each exhalation,
Soften and feel yourself letting go further.
Leave behind any distractions and focus solely on the practice of yoga nidra.
Notice your physical body and where the meeting points of your body touches the surface below you.
The ankles,
Calves,
Back of the knees,
Back of the legs,
Glutes,
The entire spine,
Shoulders and back of the head.
Feel yourself held and supported.
Let go of any effort to shape this practice.
Naturally welcome what comes as it comes and let go what is to go.
Now is the time to set an intention.
This intention can be a statement or even a felt sense.
Your intention is a brief affirmation in the positive tense such as I am balanced,
I am whole or I am love.
State your intention mentally to yourself three times.
If you do not have an intention,
Simply notice what comes up for you during this practice.
Bring your attention to the center of the forehead.
Feel a deep sense of inner calm awareness.
Now see a clear light spark at the eyebrow center.
Feel into this radiant and healing light.
Now follow my guidance and let your attention see and feel this light in each body part that is named.
Attention moving from part to part,
Mentally repeating the name of each part.
See and feel this light in the right hand thumb.
Right finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Right thigh.
Knee.
Calf.
Inkle.
Heel.
Soll of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Light in the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Left thigh.
Knee.
Calf.
Inkle.
Heel.
Soll of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Back of the body.
Front of the body.
Back and front together.
The whole of the body together.
Your entire body filled with this light.
The fullness of the entire body.
Bring your attention to the breath.
The breath moves in and out softly through the nose.
Continue to follow the breath and imagine you are breathing through alternate nostrils.
In through the left nostril.
And out through the right nostril.
And then in through the right nostril.
And out through the left nostril.
Continue to breathe in through one nostril.
And out through the other.
Begin to count the breath backwards from 11 to 1.
Inhale left 11.
Exhale right 11.
Inhale right 10.
Exhale left 10.
And so on.
Breathing and counting.
Now let go of the counting.
Become aware of your intention.
Repeat this intention mentally now three times.
Feel how this resonates from within.
Begin to notice the natural rise and fall of the breath.
Invite a breath in to fill into every corner of your body.
Subtle movement as you begin to awaken the body.
Roll onto your side.
Take your time.
And continue to rest here in this stillness for as long as you need.
Begin to rise to complete this Yogan-Nidra session.
