Begin by minimizing all distractions.
Stop everything and prepare for yoga nidra.
Lie down on your back in shavasana and take these next few moments to release and relax,
Becoming perfectly comfortable.
Adjust your position one last time before beginning the session.
Now silently recite your sankalpa or you may wish to use the following affirmation,
I am aware of how I habitually hold tension and choose to relax.
I am aware of how I habitually hold tension and choose to relax.
I am aware of how I habitually hold tension and choose to relax.
Now quickly scan your body and release all muscular tension.
Anytime awareness is lost and the mind begins to wander,
Make a habit of catching yourself and as you return your awareness to the practice,
Immediately become aware of where nervous tension has formed in the body.
Again,
Release and let go of those groups of muscles,
Experiencing a pleasant expansive energy radiating outwards as you return your awareness to the breath and gently breathe in and out.
Then quickly scan your awareness around your body and allow the mind to jump from body part to body part,
Beginning with the right hand thumb,
Second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
The right wrist,
Lower arm,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right arm,
Right arm,
Right arm,
Right arm,
Right side,
Waist,
Hip,
Thigh,
The back of the thigh,
The back of the thigh,
Right knee cap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body.
Now bring your awareness to the left hand thumb,
Second,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side,
Waist,
Hip,
Thigh,
Back of the thigh,
Left knee cap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second,
Third,
Fourth,
Fifth toe.
The whole left side of the body.
Again,
Quickly scan both the right and left side of the body.
Choosing to let go and release.
Bring your awareness to the crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The center of the eyebrows,
Right eyelid,
Left eyelid,
The right eye,
Left eye,
Right ear,
Left ear,
The nose,
And the tip of the nose,
The upper lip,
Lower lip,
The muscles inside of the mouth,
Tongue,
Right cheek,
Left cheek,
Chin,
The throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
The sternum,
Abdomen,
Navel,
Lower abdomen,
The right groin,
Left groin,
The whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
The front side of the torso,
The chest and abdomen,
The back side of the body,
Buttocks,
Spinal column,
And shoulder blades,
Both the front and back sides of the body together,
The whole body,
From the top of the head to the fingers and toes.
Now observe the sustained release of the entire physical body and begin to witness the natural rhythms of the breath.
Trust your breath to know exactly how to really release that last little bit of tension.
That's it.
The breath is flowing spontaneously.
And you can dissolve all thoughts into the space where the breath dissolves at the end of your next exhalation.
Breathe in deep and exhale long.
Allow the exhalation to become about twice the duration as the inhalation.
Continue watching and observing the body.
Release the mind's grip over the body and allow yourself to be at home in the body.
Really scan your awareness around the body.
Observe where tension forms.
Don't attempt to judge or overanalyze any of the source of your tension.
Just increase your awareness to all those groups of muscles that you were previously unaware of.
And as you consciously choose now to release and relax,
You can begin the process of retraining and relearning how to let go.
Become aware of the muscles of respiration.
Watch the way every muscle and even every cell in the body participates with the breath.
Allow the belly to become soft and feel an expansive energy radiating outwards from the navel.
Allow the diaphragm to become relaxed.
Allow the breath to slow down,
Becoming deeper.
And increasingly more soothing.
You can become aware of all those groups of muscles where you were previously clenching unconsciously.
And you can choose to allow those muscles to remain perfectly loose.
And you can breathe in the revitalizing white light of cosmic prana to these muscles.
And as you give your body this attention that it deserves,
You can heal.
And remember how good it feels to live inside your body.
To express your innate qualities.
Now totally free from all the attachments of the past and expectations for the future.
You are now free to be totally present.
Totally alive and in your body.
Now again quickly scan your body and trust your body to know exactly how to really relax and release.
Now sinking down and surrendering to Mother Earth beneath you.
We will now observe two minutes of total silence.
Continue full body awareness.
Two minutes of silence begins now.
Now quickly scan your body and see what you can learn about ways you can remain even more fully relaxed and comfortable with your body in this present moment.
Allow the body to remain perfectly still and allow the mind to observe total inner silence.
Good.
Now again recall your sankalpa or use the positive affirmation from earlier.
I am aware of how I habitually hold tension and choose to relax.
I am aware of how I habitually hold tension and choose to relax.
I am aware of how I habitually hold tension and choose to relax.
Now extrovert your senses and become aware of the outer world that surrounds you.
Picture the room you're lying in and see your body lying in shavasana.
Very slowly and gently begin by moving only a single finger at first.
Then when you are ready begin stretching and moving your body and open your eyes to end this session.
The practice of yoga nidra is now complete.
Om shanti shanti shanti.
