Lay down in Shavasana.
You're welcome to close your eyes or look down past your nose.
Allow your body and mind to arrive to this practice with self-compassion and kindness.
In preparation for Yoga Nidra,
We will begin by practicing gratitude.
Think of something in your environment that you're grateful for.
Think of someone in your life who you are grateful for.
Think of something about yourself that you feel grateful for.
Now,
Let your body feel heavy and sink into the ground.
If you become distracted by thoughts or feelings,
Simply notice them for a few seconds with detachment and without a need to solve them.
Afterwards,
Let it go and return to the practice and enjoy the moments of mental relaxation.
Your body is completely relaxed.
Your mind is completely relaxed.
All of you is submerged in relaxation.
Yoga Nidra begins now.
Think of your sunkalp or intention for this practice and this day.
This should be a sure and simple positive statement in your heartfelt desire.
Repeat your sunkalp or intention three times mentally with a feeling of awareness and confidence.
Now,
We will practice the rotation of consciousness around your physical body.
Mentally,
Quickly visualize what each part of your body looks and feels like as I name them.
Right thumb Index finger Middle finger Ring finger Pinky finger Lower arm Elbow Shoulder Right side of the chest Right side of the hip Hamstring Sole of the foot First toe Second toe Third toe Fourth toe Fifth toe The whole right side.
The whole right side is complete.
Left hand thumb Index finger Middle finger Ring finger Pinky finger Shoulder Left side of the chest Left side of the hip Hamstring Sole of the left foot First toe Second toe Fifth toe The whole left side.
The whole left side is complete.
Now,
Return your attention to your breath.
Without changing it,
Continue to take natural and easy breaths.
Just notice your breath and its journey without judgment.
Just observation.
As you continue to take natural breaths,
Mentally count from 1 to 12 and then backwards from 12 to 1.
For example,
Inhale 1,
Exhale 1.
Inhale 2,
Exhale 2,
And so on until you reach 12.
Then,
Count backwards.
For example,
Inhale 12,
Exhale 12.
Inhale 11,
Exhale 11,
And so on until you reach 1.
If you get lost or hesitate,
Simply start over.
Start practicing now for the next 2 minutes.
Now,
Stop counting.
With total awareness,
Become your own witness without judgment or analysis.
Think of your sankalp or intention,
The same from the beginning.
With a feeling of awareness and deep understanding,
Repeat these 3 times mentally.
Yoga Nidra is now complete.
Slowly,
Wiggle your fingers and your toes and stretch your body if needed.
Take 3 breaths with your belly.
With each inhale,
Slowly open your eyes.
Thank you for practicing together.
Remember to stay well and centered.
