This is the yoga nidra practice,
Also called the yogic sleep.
In this practice you will relax your body and mind while being completely aware and conscious.
You will get into an altered state of consciousness and this is amongst one of the deepest states of relaxation that you can experience.
So allow yourself to surrender and release as you follow my guidance.
Please get ready for the practice of yoga nidra.
Lie on your back,
The feet hip wide apart,
The arms along your body,
Palms facing up and get as comfortable as you can.
Adjust your position one last time to be comfortable and still for the whole duration of yoga nidra.
Become completely still now and mentally tell your body,
I will not move during the practice of yoga nidra.
Let your body sink into the floor.
Become aware of the weight of the physical body and let the floor hold your body.
Let it go.
Let yourself be comforted knowing that everything is okay and nothing matters right now.
Everything is okay.
There is nowhere to go,
Nothing to do.
There is no right or wrong to do this.
Simply listen without trying too hard.
Just feel your body and listen.
You are safe.
Now bring your focus on the breath.
Easy,
Relaxed,
Natural breath.
Feel your breath flowing through.
As you inhale,
Feel the coolness of the breath.
As you exhale,
Feel your body relaxing more and more.
Just observe your natural breath.
Now develop awareness of your whole physical body from head to toe.
Your whole body should be the object of your awareness.
Be aware that you are going to practice yoga nidra and mentally say,
I am more aware,
I am going to practice yoga nidra.
Now it's time to make a resolution for this practice,
Your sankalpa.
Feel your heart's deepest longing and create an affirmation and intention affirming what your heart is longing for.
So create a positive statement in the present tense,
Something like,
I flow through life with ease.
Make the statement your own and repeat it three times silently affirming it.
Now we will start to move the awareness through the body.
So become aware of the body parts that I name and mentally visualize that part.
Without moving,
Just observing that body part.
Welcome all sensation just as it is.
Focus on your right hand,
The thumb,
The second finger,
The third finger,
The fourth finger,
The fifth finger.
Feel the palm of your right hand.
Feel the energy in your right hand.
Feel your wrist,
Feel your lower arm,
Feel the elbow,
Upper arm,
Your right shoulder,
Feel your neck.
Now focus on your left hand,
The thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Feel the palm of your left hand.
Feel the energy in your left hand.
Feel your wrist,
Lower arm,
Elbow,
Upper arm,
Your left shoulder,
Feel your neck.
Now focus on your right foot,
The sole of the foot.
Focus on the first toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Focus on the right ankle,
Feel your calf muscle,
The right knee,
Thigh,
Your right hip.
Now focus on your left foot,
The sole of the foot,
The first toe,
The second toe,
The third toe,
The fourth toe,
The fifth toe.
Feel the left ankle,
Feel the calf muscle,
The left knee,
Thigh,
Your left hip.
Feel both hips,
Feel your lower back and the upper back.
Feel your whole back together as a whole.
Feel the abdomen,
Your navel,
The solar plexus,
Your chest.
Feel your heart center,
Feel into your heart center.
Feel the right side of the body.
Concentrate on the right side of your body.
Now the left side of the body.
Feel the left side of your body.
Feel the crown of your head,
The forehead,
Right eyebrow,
Left eyebrow.
Concentrate on the center of the eyebrows.
Feel your right eye,
Feel the left eye,
Feel your right cheek,
Feel the left cheek.
Feel the right ear,
Feel the left ear,
The nose,
Right nostril,
Left nostril.
Feel your mouth,
Upper lip and the lower lip.
Now both lips together.
Your tongue,
Upper teeth and lower teeth.
Your jaw as a whole.
Concentrate on the back of your body.
Feel the back body resting on the earth.
Bring awareness to your whole back body as sensation alive with vibration.
Now feel the front body filled with radiant vibration.
Feel the front body.
Now pour your awareness into the right side of the body.
Feel the right side.
Feel the right side.
And now the left side.
Pour your awareness into the left side.
Feel midline.
And feel your body as a whole,
As one entity.
Feel your whole body.
Now we will observe the feeling of heaviness in our body.
Become aware of the feeling of heaviness in your right leg.
Feel your right leg getting heavier and heavier.
And the left leg.
Feel heaviness in your left leg.
Become aware of your right arm.
Feel heaviness in your right arm.
And the left arm.
Feel your left arm getting heavier and heavier.
Now become aware of the whole body getting heavier and heavier,
Sinking into the ground.
Observe this feeling of heaviness.
Now observe the feeling of lightness.
Become aware of lightness.
Feel lightness in your right leg.
Feel lightness in your left leg.
Feel lightness in your whole lower body.
The right arm.
The left arm.
The whole body.
The whole body is feeling light.
And observe the feeling of lightness,
Almost like you're floating.
Feel lightness.
Now feel the root between your sitting bones and imagine a red light vibrating in the root.
And feel your navel center.
Imagine an orange light vibrating in the navel center.
Solar plexus.
Imagine a bright yellow light radiating in the solar plexus.
Heart center.
Visualize a green light enveloping your heart center.
Throat center.
Feel a light blue light humming in your throat center.
Third eye between the brows.
Visualize a dark blue light radiating in your head.
Crown.
Envelop yourself with a beautiful purple light.
Now see yourself lying on the ground.
See your physical body as if you're seeing it from outside.
Observe yourself from the outside.
Now go inside your physical body and become aware of the life force.
Become aware of your life force and experience it as heat.
Experience it as all round movement.
Become aware of yourself and develop the awareness that you are practicing yoga nidra.
Become aware of your surroundings and in your mind's eye try to visualize the room that you are lying in.
Try to imagine as many details as you can and visualize the room.
Visualize all the details in your surroundings.
Now state your sankalpa again,
Your resolution.
State it three times and feel the truth of your resolution in your body.
And slowly deepen your breath.
And become aware of your hands and feet.
Start to move your hands and feet.
Stretch your body and stay centered and keep your eyes closed as you sit up.
Wrap your palms together to create heat and place them over your eyes.
Feel the heat radiating into your eyes.
And when you're ready,
Slowly open your eyes.
The practice of yoga nidra is complete.
