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The benefit of a Yoga Nidra is that you go inward. Fifteen minutes of Yoga
Nidra is equal to one hour of SLEEP. Pillows can be placed under the knees
or head to relieve any tension in the lower back. If you are pregnant, you
should lie on your right side with a pillow under your head and one between
your knees. You may experience pratyahara, which is a removal of the senses.
Lie down on your back, for relaxation pose. Legs are soft,
toes falling outward. Arms out by the sides, palms facing up to receive the
energy of the earth. Let your body integrate all that you have done today.
Make yourself as comfortable as possible. There is nothing you need to do
in these next few moments except breathe. Allow yourself to be breathed by
your breath.
Bring a softness to the eyes and a heaviness to the body. Soften
the belly and open to the whole body breath. This is the breath that we were
born with. Just as babies breathe with their whole body, or they laugh and
cry with their whole body, allow your breath to breathe every part of you.
The next five minutes are only for you.
It is a “getting out of the way" and allowing the natural rhythm
to arise. Follow the breath to relaxation. The breath is your constant companion.
There is no breath not worth breathing. The mind can be brought back each
moment, to this breath.
And this breath.
And this breath.
You notice sounds around you. And you come back to this breath.
You notice the weight of your clothes and the air touching your body, and
you come back to this breath.
You notice your monkey mind, thinking about your “to do list” or something
that is bothering you, and you come back to this breath.
Your whole body breath calms the feet and legs.
Your natural breath calms and relaxes the torso.
Your whole body breath calms the arms.
Your natural breath calms the neck and shoulders.
Your whole body breath relaxes the face and the scalp.
Your natural breath relaxes the spot between your eyebrows where we often
store our tension.
Your whole body breath allows you to sink into the warm, nurturing earth.
My breath breathes me. I am being breathed by my breath.
(…2 – 5 minutes of silence, then touch singing bowl lightly
to awaken minds. Play the singing bowl to make a hum)
Slowly bringing the mind back to awareness, deepen the breath.
Wiggle the toes, and the fingers, bringing some energy and wakefulness into
the extremities. Then, starting with larger movements, stretch the arms above
the head for a full body stretch. When you feel ready, roll over onto your
right side. Take a breath here. Ragdoll yourself up to sitting, making sure
your head is that last thing to come up. Your eyes are still closed.
Inhale your arms above your head bringing the palms to touch,
and pull them down to your heart in prayer. Rub those hands together and create
heat and a tingling sensation. This is healing energy. Touch your hands to
a spot on your body that needs this energy. Your head, eyes or your heart,
or the sore or stiff spot on your body. Inhale once more with your arms up
ahead. Rub the hands together again to create friction and feel the prana
bouncing back and forth between your hands. Cup your hands over your eyes
and give them an energy wash. You are ready for the rest of your day.
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