Welcome to this practice of Yoga Nidra.
Make sure that you are in a place where you can lie down or sit supported comfortably and undisturbed and that you are covered and warm enough as you are going to cool down.
We are going to practice Yoga Nidra where your body is asleep but you remain fully aware,
Transcending to the highest state of consciousness.
You are going to be connected to the more subtle layers of your being.
It is an effortless practice where you don't have to do anything,
Just follow my voice.
There is nothing you can do wrong.
Make your final adjustments to your pose so that you are the most comfortable without any urge to move.
You are going to be in a state of complete and complete silence and you are going to be in a state of complete and complete silence.
During the practice remain motionless and stay alert and awake.
Begin by resting down the board.
You are going to be in a state of complete and complete silence.
Begin by resting down the board.
You are going to be in a state of complete and complete silence.
Begin by resting down the board.
You are going to be in a state of complete and complete silence.
Begin by resting down the board.
You are going to be in a state of complete and complete silence.
Begin by resting down the board.
You are going to be in a state of complete and complete silence.
Begin by resting down the board.
And as you are resting,
Release all muscles.
Let all of the weight of the body drop down.
On the and just ground down into the earth.
Can you feel the parts of your body touching the ground?
Feel how you are held by the earth.
Now stop doing and surrender into being.
Just let everything be as it is.
Let the breath flow.
Let the body go.
Release all muscles.
Just let your legs become heavy and the feet drop to the side.
Release your buttocks and feel your pelvis sinking down.
Let the belly be soft and let the back rest down into the ground.
Surrender your arms to gravity and let them weigh down.
Releasing all tension from your shoulders and your neck.
Let your head rest and release all the tension in the muscles of your face.
Wipe all expression of your face and soften your nose,
The lips,
The cheeks and the ears,
Softening the eyes,
The eyebrows,
The forehead,
The whole scalp,
Through the back of the head.
Let the skin of your whole body become soft.
Be aware of the sensations in your body,
The touch on your skin,
The breath of air,
The warmth or the cold.
Just be aware and let all sensations just come and go.
All feelings,
Thoughts can just come and go without interfering,
Without interpretations or any judgment.
Surrender into being.
Your purest state of being.
Just be.
Then we're going to move the awareness through the whole body.
As I name a part of your body,
Just bring your awareness lightly to that part.
Start by your right hand thumb.
Your right hand thumb.
Bring your awareness to your index finger,
Middle finger,
Ring finger,
Little finger,
The whole hand,
All fingers,
To the tips of all fingers.
And your right wrist,
Elbow,
Shoulder,
Armpit,
Right side of your chest,
Waist,
Right hip,
Thigh,
Top of the knee,
Back of the knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Four toe,
Little toe,
The whole foot,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Whole hand,
All fingers,
Tips of your fingers,
Left wrist,
Elbow,
Shoulder,
Armpit,
Left side of the chest,
Waist,
Left hip,
Thigh,
Top of the knee,
Back of the knee,
Lower leg,
Heel,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Four toe,
Little toe,
Whole foot,
Back of the body,
Both heels,
Back of the leg,
Buttocks,
The whole spine,
Shoulder blades,
Back of the head,
Top of the head,
Point between the eyebrows,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right ear,
Left ear,
Upper lip,
Lower lip,
Pit of the throat,
Middle of the chest,
Navel,
Pubic bone,
Right leg,
Left leg,
Right arm,
Left arm,
Whole right side of the body,
Whole left side of the body,
The whole body,
The whole body,
The whole body.
And become aware of the breath moving the body.
Feel the heaviness of your body with every exhalation.
Feel your body sinking down,
Deep into the ground,
On every exhale,
Body becoming more and more heavy,
On every exhalation,
Sinking down.
Heavy legs,
Heavy arms,
Heavy head,
Whole body weighing down,
With every exhale,
Sinking more and more.
And then feel a lightness coming with an inhale,
Lightness in the body,
With every inhale,
Chest rising,
Belly rising,
Lightness with every inhale,
Lightness in the arms,
Lightness in the feet,
With every inhale,
As if you are floating,
Just above the surface.
Whole body,
Whole being just floating,
Sensation of lightness throughout a whole body,
With every breath,
With every inhale.
And just notice your breath,
Exhalation and de-exhalation.
Breath coming in,
Coming up through the body,
Breath going out,
Going down through the body.
And feel the rise and fall of your chest and abdomen.
You feel that breath washing over you,
Every inhalation moving up,
Every exhalation washing down,
Up along the spine on every inhale,
Down along the spine with every exhale,
Exhalation up through the soles of the feet all the way up,
Exhalation down through the top of the head down through the body,
Inhalation up through the feet out the crown of the head,
Exhalation in through the crown of the head out through the soles of the feet.
Feel that breath moving through the body,
Up and down,
Inhalation moving up,
Exhalation moving down.
Just a flow of breath washing over the body,
Through the body,
Up and down.
Just rest,
Rest in awareness.
As your breath moves,
You are in a state of pure being,
Not burdened by memories,
Judgment,
Aspirations and desire.
You are completely free.
Just experience the feeling of peace and bliss.
Now you are connected to the heart and you can rely on your inner wisdom and intuitive guidance.
Confide in the self-healing power of the body.
Become aware of the sound of your own breath.
Hear your breath surfacing amidst the sounds around you.
Slowly feel yourself coming more to the surface of awareness.
Feel your body resting down,
Touching the ground.
Move in any way that feels comfortable to you.
As this session of Yoga Nidra comes to a close,
Come back to the everyday state of awareness.
You can bring the knees to the chest or roll onto your side.
Stay there for a moment and notice the silence and the stillness.
Know that you can return to the state at any moment and bring the peace into your daily life.
Thank you for listening.
