Yoga Nidra: Bathing In The Sunrise

Hello and welcome.

I'm Stephanie.

Thank you for joining me for Yoga Nidra.

The guided practice that we call Yoga Nidra creates a deep sense of relaxation in both your body and your mind.

Please take a few moments to make sure that everything is set up for you to have the best experience possible.

Make sure that your cell phone,

If it's nearby,

Is silenced.

You're in a quiet space where you won't be disturbed.

You're able to either lie down comfortably or sit if necessary.

And that you're able to have a moment of quiet relaxation and peace,

Letting everything else go.

Lie down on your back in the pose that we call Shavasana.

If it's uncomfortable to lie flat,

If you have discomfort in your back,

You can prop your knees over a folded pillow or a rolled blanket so that there's a supported bend in your knees.

I recommend that you lie down in a space other than your bed.

Your bed is associated with sleeping,

Hopefully,

And in Yoga Nidra we do our best to remain awake.

Get perfectly comfortable.

Set yourself up to be perfectly comfortable for the next 45 minutes so there will be no need for movement.

Yoga Nidra is best practiced in perfect stillness.

So make all of your adjustments now so that you can be comfortable and remain perfectly still.

Pause the recording if you need to and get set up.

During Yoga Nidra you are functioning on the level of the subconscious mind.

You need only relax and absorb the vibration of my voice.

But don't worry if you don't hear or remember everything I say.

It's common to drift in and out a bit,

Though you should try to keep yourself awake.

Do your best to remain still and to stay awake,

But do not concentrate too intensely.

Concentrating and analyzing will disturb your relaxation.

Simply allow the experience to be exactly what it was meant to be.

Now let's begin.

Lying on your back in the pose we call Shavasana.

Close your eyes and settle in.

This Yoga Nidra practice is called Bathing in the Sunrise.

It awakens and invites the energies of warmth,

Healing,

Peace,

Serenity,

Safety and comfort,

Trust and new beginnings.

And in a moment you'll be asked to create a brief positive statement of intention which we call Sankalpa in Yoga.

You may want to create one using one of these words or concepts.

Again they are energy,

Warmth,

Healing,

Peace,

Serenity,

Safety,

Comfort,

Trust and new beginnings.

But you are free to create any intention you like.

Begin your relaxation practice by taking six very long,

Slow,

Deep breaths in and out through your nose.

Soft belly breathing.

Really take your time.

With each breath becoming more and more relaxed.

Feel your lungs expand and gently stretch with each inhale.

Feel your body soften and relax with each exhale.

Letting go of all tension and any busyness in your body or mind becoming quiet and peaceful and still.

Imagine with each exhale any dark clouds of energy,

Worry or tension floating out of your body and gently blowing away like clouds on the wind.

Just find a gentle,

Natural breath now.

Feel your body warm,

Comfortable and peaceful.

Lying in this safe space.

Feel your body held in this safe space.

Allow yourself to rest here.

To rest quietly and comfortably.

Feel the soft,

Natural flow of the breath.

The soft flow of the breath through your nostrils.

The gentle movement of your belly with each breath.

You are not doing the breath.

There is no effort.

Your body breathes.

It knows just what to do.

The breath does itself.

You are the one who watches the body breathing.

Detached and aware.

Your body and mind are prepared for the deep rest and nourishment of Yoga Nidra.

Yoga Nidra begins now.

In your mind repeat after me.

I'm going to practice Yoga Nidra.

I will remain awake and completely relaxed.

I'm going to practice Yoga Nidra.

I will not sleep.

Now you'll create your personal intention,

Your resolve,

Which we call sankalpa.

Simply allow a desire from deep in your heart to surface.

Let it rise to the top of your awareness without searching too intensely.

You already know it.

You just needed to get quiet and still and relaxed in order to remember.

Create a positive present tense simple statement to reflect that desire.

And in your mind repeat the statement three times with deep intention and feeling and with full awareness.

Three times.

The sankalpa you create in Yoga Nidra will become reality.

We now create a deeper sense of relaxation and awareness.

Conscious relaxation.

By mentally mapping the body.

There's no need to physically move any part of your body.

You should try to remain as still as possible.

Simply moving your awareness through your body.

Do not try to relax.

Simply become aware of each part of the body as it is named.

And relaxation will become the natural effect.

If it helps you can repeat each part in your mind after me.

As you simultaneously become aware of that part of the body.

We'll start with the right side of the body.

Bring your attention to the right hand.

The right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Right palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Right shoulder.

Underarm.

Right side of the ribcage.

Right waist.

Hip.

Barak.

Hip bone.

Right thigh.

Knee cap.

Chin.

Calf.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Left side.

Left thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Left palm.

Back of the hand.

Wrist.

Forearm.

Left elbow.

Upper arm.

Shoulder.

Underarm.

Left ribcage.

Left waist.

Hip.

Barak.

Hip bone.

Right thigh.

Knee cap.

Chin.

Calf.

Ankle.

Heel.

Sole.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now to the back.

The tailbone.

Start at the tailbone.

Go to the sacrum.

The lower back.

Middle of the back.

Right shoulder blade.

Left shoulder blade.

The space between the shoulder blades.

The back of the neck.

The whole spine.

Now go to the front.

The low abdomen.

Navel.

Upper abdomen.

Right chest.

Left chest.

Center of the chest.

Right collarbone.

Left collarbone.

Adam's apple.

The whole throat.

Right jaw.

Left jaw.

Chin.

Right cheek.

Left cheek.

Lower lip.

Upper lip.

Tongue.

Right nostril.

Left nostril.

Tip of the nose.

Bridge of the nose.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right eyebrow.

Left eyebrow.

Space between the eyebrows.

Forehead.

Right temple.

Left temple.

Right ear.

Left ear.

Right side of the head.

Left side of the head.

Back of the head.

Crown of the head.

Now the major parts.

The whole right leg.

The whole left leg.

Both legs.

Both legs.

The whole right arm.

The whole left arm.

Both arms.

Both arms.

The whole back.

The whole front.

The whole head.

Both legs.

Both arms.

Back.

Front.

Head.

Now the whole body.

Expand your awareness to the whole body.

Subtle awareness of the whole body.

The whole body.

Homogenous awareness.

The whole body.

Maintain subtle awareness.

The whole body.

The whole body.

The whole body and the breath.

Notice the breath.

The effortless breath.

Feel a smooth breath moving back and forth through your nostrils.

Softly flowing.

Notice the breath moving back and forth through the throat.

The soft flow of the breath back and forth through the throat.

The soft flow of the breath back and forth through the throat.

The gentle rise and fall of the chest with each breath.

Go to the chest.

Feel the expansion and contraction with each breath.

The gentle rise and fall of the chest with each breath.

Go to the chest.

Feel the expansion and contraction with each breath.

Now the soft belly rising and falling with each breath.

The subtle movement of the belly with each breath.

Soft expansion.

Gentle contraction.

Each and every breath.

Keep watching the belly rising and falling with each breath.

Watching with your mind.

Begin counting backwards with each breath.

27 breathing in.

27 breathing out.

26 breathing in.

26 breathing out.

25 breathing in.

25 breathing out.

25 breathing out.

Continue.

Breathing and counting backwards.

27 to 1.

If you lose count or you get to 1,

Begin again at 27.

There should be no sleeping.

Breathing and counting.

Continue.

Breathing and counting.

Breathing and counting.

Breathing and counting.

Now stop your counting of breaths.

Wherever you are,

Stop counting.

We'll begin to awaken sensations within the body.

Awaken various sensations as I describe them.

Through the experience of creating sensations,

You are able to experience the dual nature of all of life.

We'll begin with heaviness.

Begin with the sensation of heaviness in the body.

Create the sensation of heaviness in the body.

Cultivate a sense of heaviness throughout the entire body.

Legs heavy.

Arms heavy.

Head heavy.

The whole body is so heavy it feels as though you are sinking into the floor.

Become completely aware of heaviness in the entire body.

Lightness.

The heaviness begins to subside as you begin to feel light.

Awaken the feeling of lightness in the body.

Weightlessness.

Legs light.

Arms light.

Lightness in the head.

The whole body light and weightless.

A feeling of spaciousness.

So light it feels as though you are drifting up and floating above the floor.

The whole body light.

The whole body light.

Weightless.

Smooth as air.

Heat.

Begin to experience heat in the body.

Create the sensation of heat in the body.

Beginning with the very core of the body.

Manifest heat that radiates out,

Filling the whole body with warmth.

Like a glowing ember that grows brighter and warmer.

The whole body becomes hot.

The whole body glowing.

You might imagine lying on hot sand at the beach in summer.

With the warm sun glowing down on you,

The whole body becomes hot.

Now start to feel the heat dissipate and fade.

Feel your body cooling.

Start to create the experience of cold in the body.

The whole body cold.

Imagine swimming in very cold water.

The whole body cold.

Fingers cold.

Toes cold.

And cold to the very core of the being.

Feel the sense of coldness begin to fade.

Feel your body coming back to a neutral temperature,

Natural temperature,

Comfortable temperature.

Now take your attention to the space behind your closed eyes.

Dark space behind your closed eyes.

Infinite space.

The inner space.

Rest your awareness here for a time.

Notice any images or patterns or colors that emerge.

Observe these with detached awareness.

This is the space behind your closed eyes.

Imagine now that you are walking in the morning before dawn.

You're walking alone in the morning and the full silver moon casts bright light,

Making it easy to see as you stroll along languidly.

The stars are bright and together the moon and the stars illuminate the clouds around them.

It's a beautiful peaceful morning.

Crisp but not too cold.

As you walk the sound of your footfalls creates a rhythm that feels meditative.

The morning feels perfectly quiet and peaceful.

Moonlight dances on treetops.

Come to a park with a large expanse of grass and lie down on your back in the grass.

Feel the cool dew and listen to the sounds of morning as the light of day begins to emerge.

You hear birds singing.

Crickets chirping.

Small creatures beginning to awaken and scurry about.

Watch the subtle changes in color and shadow as night gives way to day.

Lying on your back your feet are to the east and as the sun rises over a hill sunlight spills down the hill and then slowly creeps across the grass towards your feet.

And as the morning sunlight reaches your feet you feel wonderful warmth bathing them.

The sun soaks your feet in warm golden energy that begins to move up your legs warming your legs energizing them.

Gradually the sunlight moving up your body bathing your body in warm healing golden light rejuvenating you.

Purifying.

Energizing.

Like a warm golden blanket.

The sunlight moves up through your abdomen your heart hands and arms chest.

You feel every part of you surrender to this sublime comfortable warmth.

You are covered as if by a warm golden blanket of energy.

Every muscle relaxes.

Your skin softens.

Your breathing slows.

And when the sunlight reaches your face you feel a soft glowing light infuse your peaceful expression.

You become luminous.

Your entire body is infused with sunlight inside and out.

You feel renewed.

With this gift from the sun you are ready to start your day.

Gradually you stand and turn.

And as you walk toward your day you are glowing softly with the radiant gift of the sun.

And all is well.

Now remember your sankalpa.

Your resolve.

Focus.

Remember the resolve you made at the beginning of the practice.

Your seed of intention is now ready to grow in the fertile soil you've created with the practice of yoga nidra.

Your mind is clear and calm.

Remember your resolve and repeat that same statement from the beginning of the practice three times in your mind.

With faith.

With feeling and awareness.

Three times.

Think of repeating as feeding and watering the seed of your intention.

It will grow strong within you under your loving care.

Come back to the breath.

Notice the feel of your body lying comfortable on the floor.

Notice the feeling of relaxation in your body.

And the feel of the breath.

Notice all of the places of contact between your body and the support beneath you.

Notice the feel of your clothing on your skin.

And the feel of the weight of your body.

And start to become aware of your surroundings.

Visualize the room.

Listen to the sounds around you.

Start to deepen your breath.

Becoming more and more aware.

Begin to take your mind out and become aware of your surroundings.

Gently start to awaken your body with small movements.

Begin to move your fingers and your toes.

And slowly turn your head side to side.

Gently stretch your arms and legs.

Take your time.

Start to come back.

Turn onto your side and rest for a moment on your side with gentle breathing.

When you feel ready,

Make your way up to sitting.

Sit for a moment with your eyes closed.

Once again,

Remember your sankalpa.

Now with your conscious mind,

Remember your resolve.

With your eyes closed,

Visualize it.

See yourself embodying this intention.

And repeat it three times once more.

See it.

And feel it.

Know it to be true.

May peace live eternal in your heart and mind.

Om Shanti.

Peace.

Namaste.