Lay down in Shavasana or find a comfortable position.
Palms facing up,
Feet hip width apart.
Tell yourself,
I'm going to practice Yoga Nidra.
Let your body sink into the ground and feel heavy.
Take a moment to bring awareness to your body and consciously release any tension you might be holding.
Relax your whole body.
Allow your muscles to soften and your joints to loosen.
As you settle into the state of relaxation,
Remind yourself that you can gently release any distractions and return to observing how your body responds to this.
Anytime you observe your body,
Make sure you do this without judgment or analysis.
Relax your whole body.
Imagine a gentle wave of relaxation starting at your feet and moving slowly and steadily towards your legs and your hips and your chest.
Notice how this wave continues journey,
Reaching your shoulders and your arms.
This wave is easing away any tension stored in all these areas.
As the wave progresses,
Feel it extend towards your neck and towards your face.
Observe the warmth and serenity of this relaxation.
Observe this wave softening the muscles around your eyes,
Your jaw and your forehead.
Sense how this wave reaches the top of your head,
Completing its journey.
Your entire body is now submerged in a profound state of relaxation.
Allow your body and yourself to fully experience and enjoy this sensation.
Think of your sun cult and repeat it three times in your mind.
Now bring your awareness to your physical body.
As I name each body part,
Visualize it and notice any changes that have occurred to it over time.
Let's begin with the right side of your body.
My thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Hand,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
Shoulder,
Shoulder blade,
Chest,
Ribcage,
Abdomen,
Waist,
Hip,
Buttock,
Pelvis,
Thigh,
Hamstring,
Calf,
Chin,
Ankle,
Foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your entire right side is now complete.
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Hand,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
Shoulder,
Shoulder blade,
Chest,
Ribcage,
Abdomen,
Waist,
Hip,
Buttock,
Pelvis,
Thigh,
Hamstring,
Calf,
Chin,
Ankle,
Foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your entire left side is now complete.
Remember to stay awake and aware.
Now listen to your breath.
Keep taking calm,
Normal and easy breaths.
Simply focus on noticing your breath for some time.
Now without judgment or analysis,
Visualize a time a big change took place in your life.
Just be a silent observer.
Notice what this change felt like in your body.
Just remain a silent observer without judgment.
Notice any feelings caused by this change.
Just remain a silent observer without judgment.
Notice how you responded to the change.
Now visualize the days,
Months or years of what your life was like after this change took place.
Just remain a silent observer without judgment.
Notice what your body felt like after this change.
Just remain a silent observer.
Notice what your emotions were like after this change.
Just be a silent observer.
Notice the most recent thought you had about this change.
Now go back to the moment the change occurred.
Let your mind and body feel this experience.
Now return to the time after the change.
Let your body and mind feel this experience.
Alternate between the feelings you had as the change took place and after.
Let your body and mind immerse in these experiences.
Observe the contrast between the moment the change occurred and the time after and let these experiences wash over you.
Now with understanding and awareness,
Become a silent witness.
Say to yourself,
Ego,
Emotions,
Intellect,
Time,
Energy,
Feelings,
Pain,
Ideas,
Pleasure,
Sadness,
Fear,
Joy is all ever shifting.
I am not affected by changes because I am constant and unchangeable.
I am my perpetual self.
Become your own witness for the next 3 minutes.
Turn your attention to your breath.
Repeat your sankalp 3 times,
The same from the beginning,
With awareness and understanding.
Yoga Nidra is now complete.
Become aware of your breath and the closed sounds around and away from you.
Once you feel completely awake,
Slowly come to a sitting position.
Take your time,
There is no need to rush into it.
Once you're there,
Take a few breaths with your belly and slowly open your eyes.
Gently move your body and stretch if you need to.
Take a moment to appreciate and enjoy the effects of the practice.
Thank you for practicing Yoga Nidra together.
Remember to stay well and centered.
