Find your position for Yoga Nidra.
Use your bolster.
Place it under your knees.
Take a blanket to cover your body.
Keep your body warm.
Use an eye pillow to cover your eyes.
And allow your body to relax.
Relax your face.
Relax your shoulders.
Relax your arms.
Relax your legs.
Relax your whole body.
Relax your whole body.
Relax your whole body and relax your breath.
Allow your whole body to relax without falling asleep.
And just follow my instructions.
Feel your left leg.
And relax your left leg.
Feel the middle of your forehead,
Ajna Chakra.
Feel the middle of your forehead,
Ajna Chakra.
And relax the middle of your forehead,
Ajna Chakra.
Feel your right leg.
And relax your right leg.
Feel the middle of your forehead,
Ajna Chakra.
And relax the middle of your forehead,
Ajna Chakra.
Feel your whole left arm.
And relax your left arm.
Feel the middle of your forehead,
Ajna Chakra.
And relax the middle of your forehead,
Ajna Chakra.
Feel your whole right arm.
And allow your right arm to relax.
Feel the middle of your forehead,
Ajna Chakra.
And allow the middle of your forehead to relax.
Relax.
Relax.
Feel your left foot.
And relax your left foot.
Feel your left knee.
And relax your left knee.
Feel your left hip.
And relax your left hip.
Feel the middle of your forehead.
And relax the middle of your forehead.
Feel your right foot.
And relax your right foot.
Feel your right knee.
And relax your right knee.
Feel your right hip.
And relax your right hip.
Feel the middle of your forehead.
And relax the middle of your forehead.
Feel your left hand.
And relax your left hand.
Feel your left elbow.
And relax your left elbow.
Feel your left shoulder.
And relax your left shoulder.
Feel the middle of your forehead,
Ajna Chakra.
And relax the middle of your forehead,
Ajna Chakra.
Feel your right hand.
And relax your right hand.
Feel your right elbow.
And relax your right elbow.
Feel your right shoulder.
And relax your right shoulder.
Feel the middle of your forehead.
Feel your Ajna Chakra.
And relax your Ajna Chakra.
Relax.
Relax.
Relax.
Now feel your left leg.
Feel your left toes.
And relax your left toes.
Feel your left toe joints.
And relax your left toe joints.
Feel your left ankle.
And relax your left ankle.
Feel your left knee.
And relax your left knee.
Feel your left hip.
And relax your left hip.
Feel your left hip joint.
And relax your left hip joint.
Feel the middle of your forehead.
Feel your Ajna Chakra.
And relax your Ajna Chakra.
Now feel your whole right leg.
Feel your right foot.
And relax your right foot.
Feel your right toes.
And relax your right toes.
Feel your right toe joints.
And relax your right toe joints.
Relax your right ankle.
Feel your right knee.
And relax your right knee.
Feel your right hip.
And relax your right hip.
Feel your right hip joint.
And relax your right hip joint.
Now feel the middle of your forehead.
Feel your Ajna Chakra.
And relax your Ajna Chakra.
Relax.
Now feel your whole left arm.
Feel your left fingers.
And relax your left fingers.
Feel your left finger joints.
And relax your left finger joints.
Feel your left wrist.
And relax your left wrist.
Feel your left elbow.
And relax your left elbow.
Feel your left shoulder.
Relax your left shoulder.
Feel your left shoulder joint.
And relax your left shoulder joint.
Now feel the middle of your forehead.
Ajna Chakra.
And relax your Ajna Chakra.
Relax.
Now feel your whole right arm.
Feel your right hand.
And relax your right hand.
Feel your right fingers.
And relax your right fingers.
Feel your right finger joints.
And relax your right finger joints.
Feel your right wrist.
And relax your right wrist.
Feel your right elbow.
And relax your right elbow.
Feel your right shoulder.
Relax your right shoulder.
Feel your right shoulder joint.
And relax your right shoulder joint.
Now feel the middle of your forehead.
Feel your Ajna Chakra.
And relax your Ajna Chakra.
Relax.
Now relax the energetic centre line of your body.
Feel and relax your pelvis.
Feel and relax below your navel.
Feel and relax your navel.
Feel your chest.
And just relax it a little bit more.
Feel the middle of your throat.
And relax the middle of your throat.
Feel the tip of your tongue.
And relax the tip of your tongue.
Feel the tip of your nose.
And relax the tip of your nose.
Feel the root of your nose.
And relax the root of your nose.
Feel your Ajna Chakra.
And relax your Ajna Chakra.
And feel the crown of your head.
Sahasrara Chakra.
And relax your Sahasrara Chakra.
Relax.
Relax.
Relax.
Now we are going to work with sound.
We are going to make three Ah sounds.
I will guide you.
Happy.
Inhale into your belly.
And exhale with Ah.
Inhaling.
Inhale.
Relax.
Relax.
Relax.
Now we are making three Uh sounds.
Inhale happily into your belly.
And exhale with Uh.
Inhaling.
Uh.
Inhaling.
Uh.
Relax.
Relax.
Relax.
Now we are making Brahmari honeybee humming sounds.
Let's exhale together and then inhale for Brahmari.
Uh.
Inhaling.
Uh.
Inhaling.
Uh.
Keep going with Brahmari.
Uh.
Happy honeybee sounds.
Uh.
Keep going.
Uh.
Uh.
Allow your whole body to vibrate with Brahmari sounds.
Uh.
Uh.
Uh.
About one more minute.
Uh.
Happy Brahmari sounds.
Uh.
Uh.
Uh.
Three more.
Uh.
Uh.
Uh.
Last one.
Uh.
Uh.
Relax.
Relax.
Relax.
And feel that you are resting in your true self.
Tadā drashtu svarūpe avastānām.
Resting in your true self.
Relax the energetic center line of your body.
Relax your pelvis.
Relax below your navel.
Relax your navel.
Relax the middle of your chest.
Relax your throat.
Relax your tongue.
Relax your nose.
Relax your forehead.
And relax the center part of your crown.
Brahmarand.
Feel how you are relaxing into space.
Feel how you are relaxing into space.
Relax.
Relax and sink into space.
Sink into gentle sounds in space.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax and feel how you are resting in your true self.
Tadad rashtu svarupe avasthanam.
Resting in your true self.
Tadad rashtu svarupe avasthanam.
Resting in your true self.
Gently come back to your breath.
Feel how your breath is moving your body with every inhale and every exhale.
Come back into your body with every inhale.
Feel your belly expand in all directions.
Feel your belly gently moving back towards your spine with every exhale.
Send your breath to your toes and gently move your toes.
Send your breath to your fingers and gently wiggle your fingers.
Gently move your head from side to side.
No rush.
Slowly bring your arm up over your head and bend your knees and turn to your right side.
Take your time.
Take your time and feel your body laying on your right side.
Feel the touch of the mat and feel how your breath is moving your body gently with every inhale and every exhale.
Feel your deep relaxation and feel that you are resting in your true self.
Tadad rashtu svarupe avasthanam.
Resting in your true self.
Now slowly,
With no rush,
Turn onto your left side.
Take your time.
Turn onto your left side and feel how your body is lying on your left side.
Feel the touch of your mat and feel your breath gently moving your body with every breath.
Tadad rashtu svarupe avasthanam.
You are resting in your true self.
Gently deepen your breath again.
Move your fingers and then,
With the help of your hands,
Come up in an upright seat for a short meditation.
Take your time.
Use your blocks.
Use your blanket to keep your body warm.
Just find your position.
Your hands on your knees,
Palms facing up.
Dumb and index finger touch.
Your eyes are gently closed.
You're sitting like a happy statue,
Motionless.
If your eyes are closed,
Roll your eyes up and out for a blissful meditation.
And just feel how you are melting into space.
Roll your eyes up and out and just feel how you are melting into space.
How you are feeling one with the universe.
One with infinite space.
Tadad rashtu svarupe avasthanam.
Resting in your true self.
Gently bring your attention back to your breath.
Gently deepen your breath.
Take a few deep breaths into your belly.
Grounding deep breath.
Feel how your belly expands in all directions with your inhale.
And how your belly gently moves back towards your spine with the exhale.
If you wish,
You can meditate a little bit longer.
Or you can bring your palms together in namaskar mudra.
We are chanting the Akhanda mantra to honor the lineage of yogis that has brought this practice to us.
We start with one om.
Exhale completely and inhale for om.
OM Akhanda Mangala Karam Vyaktam Yena Characharam Tatpadam Darshitam Yena Tasmai Shri Gurave Namaha Let's close with one om and three shanti.
Inhaling for om.
OM Shanti Peace in your heart.
Peace in your mind.
And peace around you.
Namaste
