Healing Yoga Nidra - Project Yes PLLC - Dharma Yoga

For this practice,

I'm going to invite you to take something to support the back of your head and neck.

It could be a thin pillow or it could even be a folded towel,

Something that doesn't create a lot of compression of the chin to the chest but is comfortable for you.

I'd like you to lay when you're ready for that in a position where your body has some space.

So,

Inviting there to be space between your armpits,

Inviting your legs to have some space between each other so that your ankles and your hip joints,

You notice they might roll out in a way that feels comfortable.

And although in this practice we're going to be generally working with stillness,

If you experience pain or strong discomfort in your body,

You can of course shift positions,

The goal is not to be suffering or immensely uncomfortable.

What we'll be doing during the practice is we will be starting with the left side of the body and working our way through with our attention,

Relaxing one part of the body up at a time,

Then we'll get to a place where we'll work a little bit with relaxing the mind.

And the whole time it's just an opportunity to notice what happens and experience it.

I'm going to be making a couple of sounds that you may hear so you may hear a sound that sounds something like this.

And so that is in part to just help you remain awake and alert.

We're going to be navigating a line that's between sleep and being awake.

So the body is going to relax,

But we actually don't want your mind to fall asleep so I'll be making that sound.

And also you might hear this sound,

Which will happen at times in between things that I'm saying.

And you can just invite yourself to stay present and aware as you hear that sound.

Some people enjoy imagining that sound being in their body and so if that's useful for you,

You're welcome to practice with that as well.

So as you relax and close your eyes.

I'd like you to mentally three times repeat the next sentence.

I will remain awake and alert during the instructions.

And the process begins now.

Bring your awareness into the left thumb.

All of your awareness into the left thumb.

Second finger.

Middle finger.

Second finger.

Pinky finger of your left hand.

Bring your awareness,

Imagining all tension and fatigue disappearing.

The palm and the back of the palm of the left hand.

Loose.

The wrist and lower arm region.

Imagine all the muscles and the tendons soft.

The elbow and upper arm region.

Inviting relaxation.

Let it go.

The left armpit region,

Bringing all of your awareness there.

Bringing your awareness now into the left pelvic half.

Letting go of the left glute and thigh.

The left knee.

The leg below the knee.

Imagine all the muscles soft and free from tension.

The left ankle.

The sole of the foot.

Upper part of the foot.

Let it all go.

All of your awareness now into the left big toe.

Concentrate on it.

Second toe.

Third toe.

Fourth toe.

And the pinky toe.

Letting go of the left side of the body.

Bringing your awareness now into the right thumb.

All of your attention there.

The index finger.

Middle finger.

Ring finger.

Pinky finger on the right hand.

With your awareness now,

Letting all attention melt away from the palm and the back of the palm.

The wrist.

The right lower arm.

Totally loose.

The right elbow.

The right upper arm region.

Imagine all the muscles,

Letting go free from tension and fatigue.

The right armpit region now.

Concentrate.

Everywhere you bring your attention to.

You also bring your vital energy or prana to.

And with that attention.

You can invite relaxation to take place.

Bringing your awareness now into the right pelvic half.

Letting go of the right glute and thigh.

The right knee.

The right leg below the knee.

Totally loose.

The heel and the sole of the foot.

The lower part of the right foot.

All of your awareness now into the right big toe.

Second toe.

Be there with your attention.

Fourth toe.

And the pinky toe.

Observe the whole right side of the body now resting by itself.

Bringing your awareness now into the upper back.

The left and right side.

Imagining all the muscles there,

Relaxing.

Go deep inside with your attention into the muscles and between the bones.

Imagine the middle back region.

Tension disappearing.

The lower back region.

And inviting the muscles there to not work so hard anymore.

Bringing your awareness now into the abdomen.

Letting the belly be soft.

The chest now.

All the muscles in between the ribs.

Soft.

Loose.

The collarbone region.

Let all the tension go.

And mentally inviting the internal organs to relax and be at ease.

Thanking them for the work that they do for you.

And inviting them to not work so hard.

Letting go of the front and the back of the neck.

The back of the head.

Let it rest heavy like a bowling ball.

The scalp.

And the forehead region.

Letting go of any tension around the brow and eyes.

The ears.

The cheeks.

Letting the bottom jaw be loose.

Relaxing the nose.

The lips and tongue.

Letting go of the back of the head.

The body now.

Imagine it becoming heavy.

It grows heavier and heavier.

Sinking down.

As if it weighs thousands of pounds.

And now,

Imagine the body becoming light.

It grows lighter and lighter.

Becoming light as a feather.

Imagine it's so light,

The breeze could lift it up and it would float.

And now,

Imagine that the body is becoming hot.

It keeps growing hotter and hotter.

As if in the desert sun.

And now,

Imagine the body is becoming cold.

From all direction,

A coolness sweeps over the body.

Feeling it everywhere at the same time.

And now,

Imagine the body neutralizing to a comfortable temperature.

Now,

Let yourself bring to mind the image of a waterfall.

Imagine yourself standing at the bottom of a tall mountain.

Right beneath a giant waterfall.

The water thundering all around you.

Droplets of water splashing your face.

All the movements and force of the water.

Imagine yourself more and more present there.

Now,

Let yourself imagine standing at a beautiful lake.

A spring day.

Windless afternoon.

Imagine in your mind's eye,

How does the lake look right now?

The line of trees reflected in the water.

A V of birds flying overhead.

Imagine the scent of the outdoor air.

How the sun would feel on your skin.

The water so clear and still,

You can see your own reflection.

Becoming more and more present there.

Stay alert.

Let yourself imagine now standing at a shore,

Ocean side.

Long stretch of beach in all directions.

Imagine what would the sand feel like beneath your feet.

The sound of the waves and seagulls.

The sounds of the ocean air.

Becoming more and more present there.

The sound of the waves and seagulls.

Now,

Let yourself bring your awareness to the top of your head.

And imagine in this moment that you are staring directly into the sunlight.

Imagining a bright golden white light.

Merging the image of that light with the region of the top of your head.

Remaining focused on the white light.

And at this moment,

Let yourself become receptive.

Imagining that you can receive exactly what you need.

Whatever healing,

Relaxation,

Strength or patience.

Imagine that the very best is now taking place.

And the body is resting and healing can happen.

Imagine that the white light pours from your head through your whole body.

Your whole body filling with light.

And imagining that at this moment,

You are getting exactly what you need.

Just being receptive.

The sound of the waves and seagulls.

The sound of the waves and seagulls.

Imagining the white light growing bigger and brighter.

Flooding beyond the body and filling up the whole space.

And your whole house.

And continuing to stretch in all directions.

Until all you see is light.

Not this body,

Not this mind,

Not these emotions.

But something else.

The sound of the waves and seagulls.

The sound of the waves and seagulls.

Be receptive.

The sound of the waves and seagulls.

The sound of the waves and seagulls.

The sound of the waves and seagulls.

Not this body,

Not this mind,

Not these senses,

Not these emotions.

You can observe it all,

But you are something else.

And let your mind stay focused on the light.

The sound of the waves and seagulls.

The sound of the waves and seagulls.

The sound of the waves and seagulls.

The sound of the waves and seagulls.

Watch the next process carefully.

Preparing to come back.

Becoming aware of the body.

The notion of the personal self,

Or the experience of I.

And the senses turning back on.

Very slowly and with your deliberate attention,

Bringing some gentle movement into the fingers and toes.

Perhaps rolling the neck,

Side to side,

The eyes still remaining closed.

If it's comfortable for your body today,

May stretch the arms overhead,

Reaching fingers away from toes,

Pointing the toes away from the fingers.

And letting the body rest.

And just take another moment or so to watch the patterns of the mind,

The body and feelings all returning.

And you can just observe it.

Letting yourself rest in the awareness.

Letting yourself gently roll over onto one side.

If that would feel comfortable.

Perhaps drawing the chin down and the knees in towards the chest.

Letting yourself rest.

Taking a long pause here.

And moving slowly letting yourself come to a seat,

The eyes remaining closed for a moment longer.

Noticing that the way that you feel,

And this awareness of yourself as the self is something you can access whenever you need it.

And when you are ready.

Closing the practice in whatever way is meaningful for you.