Yoga Nidra is a guided deep relaxation practice.
It explores the different dimensions of yourself while exploring expanded states of awareness.
The practice of conscious deep relaxation encourages rest and restoration of our often overloaded mind.
In this healing practice,
We work to engage with dormant faculties of our being,
Welcoming the growth and expansion of our own inner light.
Please begin by lying down on your back in a comfortable position,
Palms facing up slightly away from your body with your eyes closed and head relaxed.
Welcome all sensation just as it is.
My voice will guide you through the journey.
Taking a scan of your entire body,
Starting with your jaw and the inside of your mouth,
Roof of your mouth,
Under your tongue,
Teeth and gums,
Surface of the tongue,
Tip of the tongue,
And now your whole mouth,
Including your lips.
Feel your nose,
Left nostril,
Right nostril,
Both nostrils together.
Notice your breath,
Nasal passages all the way back to your mouth and throat.
Become aware of your ears,
Right ear,
Left ear,
Both ears together.
Slow ear canals into the inner ear.
Notice your ears receiving sound.
Feel your ears hearing,
Listening.
Feel your eyes,
Left eye,
Right eye,
Both eyes together.
Notice eyelids,
Centers of the eyes,
Backs of the eyes.
Giving awareness to your crown,
Forehead,
Face.
Feel your whole head,
Your neck,
Back of the neck,
Sides of the neck,
Throat.
Moving down now to your right thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Your whole palm,
Wrist,
Forearm,
Upper arm,
Shoulder.
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the left hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Whole shoulder.
Upper chest,
Center of the chest,
Notice your abdomen,
Ribs,
Navel center,
Pelvic floor,
Hips.
Feel your right hip,
Right thigh,
The knee,
Lower leg,
Calf,
Ankle,
Foot,
Each toe,
Sole of your right foot.
Feel again from the pelvic floor,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Foot,
Each toe,
Sole of your left foot.
Both feet together,
Back of the legs,
Trunk,
The whole of your back,
Back of the head,
And crown.
Feel your body as a whole,
Complete,
Alive,
And take in a natural breath.
And exhale,
Moving the breath out.
We will now explore the third chakra,
Which is just around the navel center,
And for some it is slightly below the navel.
There is no specific anatomical location,
More so a feeling residing within.
Perhaps you feel this area of your body extending warmth,
Or another sensation residing in this area of your body.
The sun is radiating its warmth against your skin,
Sharing its qualities of power and strength.
The very qualities of the sun are very much alive within you.
A provider,
A nurturer,
Generous,
Abundant,
Confident,
Knowledge,
Clarity.
Feel the qualities of the sun that are very much just like you.
Feel all the places where you touch the ground.
Keeping eyes closed and relaxed,
Notice the space that surrounds you.
Feel the rhythm and flow of your breathing.
We are now completing the practice.
Please slowly rock over to your right side in a fetal position,
Pressing your left hand into the floor.
Make your way up to a seated position.
Rest your hands on your knees or in your lap.
May there be infinite sunshine within your heart.
And may you share that with the world.
Namaste.
