Lie down on your back, arms a little away from your body, palms up.
If you need a pillow under your knees, grab one.
Get properly comfy.
This is yoga nidra.
Your body rests...
and a small part of you stays awake to listen.
You don't have to do anything right.
Just hear my voice.
Listen to the farthest sound you can hear...
maybe a car, or wind outside.
Then something closer, in the room.
Then your own breathing.
Let a short, simple intention come to mind.
Something true for you.
Maybe...
"I am at ease."
Or "I have enough time."
Say it to yourself three times, quietly...
like you mean it.
Now your attention moves around the body.
Just go where I say.
No need to move.
Right hand thumb...
first finger...
middle finger...
ring finger...
little finger.
Palm of the right hand...
the wrist...
elbow...
shoulder.
Right side of the waist...
the hip...
knee...
ankle...
the heel.
of the right foot...
and all five toes.
Left hand thumb...
first finger...
middle finger...
ring finger...
little finger.
Palm of the left hand...
wrist...
elbow...
shoulder.
Left the side of waist...
hip...
knee...
ankle...
heel.
Sole of the left foot...
and the toes.
The back of the head...
the shoulder blades...
the whole spine, resting on the floor.
Forehead...
eyebrows...
both eyes...
the cheeks.
Nose...
lips...
chin...
the throat.
Chest...
belly...
and the whole body, all at once.
Notice the breath moving by itself.
Don't change it.
Feel the belly rise as you breathe in...
And fall as you breathe out...
Now count backward with each breath out, starting at ten.
Breathing in...
breathing out...
ten.
Breathing in...
breathing out...
nine.
Keep going on your own.
If you lose count, that's fine...
start again at ten.
Let the numbers go.
Now feel heaviness.
The whole body getting heavy...
like wet sand.
Arms heavy.
Legs heavy.
Sinking into the floor.
And now...
lightness.
The body so light it could float a little...
like a feather on warm air.
Heavy again...
sinking.
Light again...
drifting up.
Now feel cold.
Like stepping barefoot onto a tiled floor in winter.
Cool skin...
cool air on your face.
And now warmth.
Sun through a window, landing across your legs and chest.
Now hold heavy and light at once.
Don't work it out...
just feel it.
Rest here.
Aware...
and very quiet.
If thoughts drift by, let them.
You're just the one watching.
Bring back your intention from the start.
Same words.
Say it three times, slowly.
Start to notice the room again.
The floor under you.
The sounds around you.
Take a deeper breath in...
And a long breath out.
Move your fingers and toes.
Stretch however feels good.
Roll onto your side for a moment...
when you're ready, sit up slowly.
Yoga nidra is complete.