Welcome.
As you prepare for this yoga nidra journey,
Allow your body to settle into complete comfort.
Laying down and resting in a comfortable position that feels fully supported.
You may wish to place a rolled blanket under the knees and supporting the head with a pillow.
Now let your eyes close softly and let the breath begin to lengthen without effort.
In this practice,
You will be guided through layers of awareness that correspond to the subtle energy bodies called the koshas.
These are the sheaths that surround and interpenetrate your physical form from the tangible to the most refined.
There is no need to visualize perfectly or to try to feel anything.
Simply allow your awareness to open.
Whatever your experience is,
Enough.
Let your legs relax.
Your arms at your sides.
Your palms soft,
Facing upwards.
Release your jaw.
Smooth the forehead.
Feel the whole body resting on your bed or yoga mat.
Take a slow inhale.
And exhale.
Again,
Inhale steeply and slowly.
And exhale completely.
One more time.
Inhale,
Expansion.
Exhale,
Surrender.
Now breathing normally once again.
And allow a gentle smile inside the body,
Signaling trust and ease.
Now bring forth your sankalpa.
This is a short,
Luminous intention,
Stated in the present tense.
This intention may be,
I feel calm and grounded.
Whatever your sankalpa may be,
Bring that to your awareness.
And repeat it silently to yourself three times.
Now moving into the enamiya kosha,
Or the body.
Bring awareness to your physical body.
The sheath made of earth and food.
We will travel through the part of the body,
Part by part.
Beginning with the right side.
Your right side thumb.
Fingers.
The palm of your right hand.
The back of your hand.
The wrist.
The forearm.
Moving into your elbow.
Upper arm.
Your shoulder.
The right side of your chest.
Moving into your waist.
Your right hip.
Your right thigh.
Your right calf.
The sole of your foot.
And each toe.
Moving your awareness to your left side.
Moving into your left thumb.
Each finger.
The palm of your left hand.
The back of your hand.
Moving into your left wrist.
Left forearm.
Elbow.
Left upper arm.
Your left shoulder.
Left side of your chest.
Your waist.
Left hip.
Left thigh.
Your left knee.
Ankle.
Sole of the left foot.
And each toe.
Now move your awareness to your back body.
The heels of your feet.
The calves.
Thighs.
Buttocks.
Lower back.
Moving into your upper back.
Shoulder blades.
Back of the neck.
Back of the head.
Now moving into the front body.
The forehead.
Eyebrows.
Eyes.
Cheeks.
Lips.
Chin.
Throat.
Chest.
Belly.
And pelvis.
Feel the entire body.
Heavy and still.
Your body is a temple.
Offered back to the earth.
Moving into the energy body.
Pranamaya Kosha.
Bring your awareness to your breath.
The river of prana.
Prana is life force.
The subtle energy that animates every living being.
It moves with the breath.
Yet it is more than breath.
It is the current of vitality.
Flowing through your whole body.
Begin to notice the rhythm of breathing.
Inhale.
Exhale.
Do not change it.
Simply observe.
Imagine prana as light.
Flowing gently through the body.
Inhale.
Streams of energy rising from the soles of the feet to the crown.
Exhale.
Streams of energy flowing downward back into the earth.
Sense prana in the body as tingling warmth,
Vibration,
Subtle movement.
Each cell nourished,
Each space filled with vitality.
You are a wave in the great ocean of life force.
A luminous current within the vast web of existence.
Now moving into the mind.
Bring awareness to the field of the mind.
Thoughts may arise and then let them drift like clouds across the sky.
There is no need to hold and no need to push away.
We're simply watching the phenomena of thinking thoughts.
Emotions too may pass through.
Welcome them and let them go.
The mind is a guest house open to all visitors.
Yet beneath them a spacious sky remains.
Vast,
Clear and unchanging.
Now moving into the wisdom sheath.
Vijnanamaya Kosha.
Begin to allow yourself to sink even deeper into the sheath of wisdom.
Here you are the witness.
The silent presence observing all.
Notice how thoughts arise and dissolve.
Yet something steady remains.
This awareness is your inner guide.
Your quiet flame.
Rest here in clarity that does not waver.
Trust the wisdom that whispers beneath thought.
Now enter the innermost sheath.
The radiance of bliss.
Ananda Maya Kosha Bliss.
Here there is no effort.
No striving.
Only the soft joy of being.
Bliss is not excitement.
It is the quiet warmth of existence itself.
Like sunlight resting on water.
Like silence holding a song.
Rest here beyond boundaries.
Whole and complete.
Now begin to return as if dawn is touching the earth.
Recall your sankalpa and repeat it silently three times.
Feel the breath rising and falling.
Feel the body resting on the ground or your bed.
Bring in gentle movements.
Wiggle your fingers and toes.
Rotate your wrists and ankles.
Stretch the arms overhead.
And if you're not drifting into sleep roll softly onto one side and rest here for a few breaths.
And slowly coming up to a seated position.
When you're ready slowly open your eyes.
Carrying this quiet radiance into your waking life.
And thank you for practicing with me today.
Wishing you a wonderful day or a beautiful sleep.
And I'll see you again soon.
