Lay down in Shavasana Face up on the ground Feet hips width Arms spread comfortably and palms facing up You're welcome to close your eyes or look down past your nose Allow your body and mind to arrive to this practice without judgment Bring your awareness to your natural breath Keep taking calm,
Relaxed and easy breaths Let your body feel heavy and sink into the ground Your feet are heavy Your legs are heavy Your torso is so heavy Your head is very heavy Your whole body is so heavy Make any final adjustments so that you can be comfortable and still to practice Yoga Nidra Tell yourself,
I'm going to practice Yoga Nidra I'm going to stay awake and aware Now,
Let your whole body feel relaxed Your shoulders are relaxed Your arms are relaxed Your legs are relaxed Your face,
Your jaw,
Your tongue and your eyes are relaxed Your whole body is submerged in relaxation Yoga Nidra begins now Think of your Sankalp,
Resolve,
Resolution or Intention for this practice This should be short and a simple positive statement Repeat your Sankalp,
Resolve 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 hand thumb Right index finger Right middle finger Right ring finger Right pinky finger Palm Lower arm Elbow Upper arm Shoulder Right side of the waist Right side of the hip Right hamstring Thigh Knee Calf Chin Elbow Ankle Sole of the right foot First toe Second toe Third toe Fourth toe Fifth toe The whole right side The whole right side is complete Now,
We will practice the rotation of consciousness around your physical body Left hand thumb Left index finger Left middle finger Left ring finger Left pinky finger Palm Lower arm Elbow Upper arm Shoulder Left side of the waist Left side of the hip Left hamstring Thigh Knee Calf Chin Ankle Sole of the left foot First toe Second toe Third toe Fourth 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 4 as you inhale and from 4 to 1 as you exhale For example,
Inhale 1,
2,
3,
4 Exhale 4,
3,
2,
1 Continue this practice for the next 2 minutes Now,
Stop counting and just observe your natural breath for a few seconds Now,
With total awareness,
Witness yourself as if you're observing yourself from above Become your own witness without judgment or analysis Just be a silent witness Say to yourself Ego,
Intellect,
Feelings,
Emotions,
Ideas Is all ever shifting I am not affected by these changes because I'm constant and unchangeable I am my perpetual self Be your own witness for the next 1 minute Return your attention to your breath Think of your sun culp,
Resolution or intention.
The same from the beginning With a feeling of awareness and deep understanding,
Repeat this 3 times mentally Yoga Nidra is now complete.
Lie quietly for a moment Slowly,
Notice your space.
Notice any sounds close and away from you Picture mentally what your space looks like Wiggle your fingers and your toes.
Slowly and consciously stretch your body Take 3 belly breaths and with each inhale,
Slowly move your hands,
Move your body and open your eyes if they're closed Take your time,
There is no need to hurry Once you feel completely awake,
Slowly come to a sitting position Once you're there,
Take one more deep belly breath Thank you for practicing together.
Remember to stay well and be centered.
Goodbye
