Thank You to my teachers and guides (in no particular order)

Dianne Bondy

Dr. Gail Parker

Darrell Jones

Amy Owen

Claire Mark

Jenny Kaufman

Tom Quinn

Quinn Kearney

Alie McManus

Kimberly Dunn

Mia Park

Sam Bianchini

Some Very Important Books for you to consider

Dianne Bondy’s Books

Dr. Gail Parker’s Books

Radiant Rest by Tracee Stanley

Full Catastrophe Living by Jon Kabat-Zinn

How to Meditate by Pema Chödrön (all of her books & lectures)

The Untethered Soul - Michael A. Singer

Yoga Nidra Made Easy by Uma Dinsmore-Tuli, Nirlipta Tuli (also Yoni Shakti)

iRest Program for the Healing PTSD - Richard C Miller PHD

Into The Magic Shop - James R Doty MD

The Three Pillars of Zen - Roshi Philip Kapleau

The Body Keeps The Score | Bessel van der Kolk, MD.

so many more…

consider buying them through a black woman owned book store Semi Colon Chicago (link below) or your local studio or book store.

https://www.semicolonchi.com

MD

Mindful Dissonance - the un yoga

10 Hours of conscious relaxation (and what that means)

Capsule customized for Dianne Bondy’s 300HR YTT

Who

Why

What

When

Where

How???

Who? - Literally everyone (maybe & it depends)

Why? - Being present is a unique challenge for each of us, this is one, or these are some of the many tools we can utilize to help foster presence or as I like to say nowness.

When we are truly present we may find more focus, better rest, joy, bliss…

What? - Mindful Dissonance or the un yoga

Why do I call it this?

agency - owning control and consequences

this is one thing

this is not one thing…

It is Mindfulness…What is mindfulness? Nowness…

dictionary -

mind·ful·ness

/ˈmīn(d)f(ə)lnəs/

noun

1.
the quality or state of being conscious or aware of something.
"their mindfulness of the wider cinematic tradition"
2.
a mental state achieved by focusing one's awareness on the present moment, while calmlyacknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

How I Teach and understand the basics of Mindfulness.

Letting go of yesterday and tomorrow

yesterday… now… tomorrow…

Regret… | Anxiety…

I wish I hadn’t…. | I don’t want to…

Lists…. | Lists…

V

NOWNESS

“be here now” Ram Dass

Now we have a baseline… “Mindfulness”

Through the lens of MD (Mindful Dissonance)

Basket of Practice - many boats, one river…

Nidra (ancient)

MBSR (Mindfulness Based Stress Reduction) Jon Kabat-Zinn

iRest - Richard Miller

Total Yoga Nidra - Uma Dinsmore-Tuli

Vibrational sound

Guided meditation

Informed breath

Observed breath

->Rotation of consciousness<-

->Conscious relaxation<-

Why MD -

Honestly Gate Keeping, Gaslighting, Power Dynamics, Trauma (my Own), Drama (Mine and Theirs)

Lets take a moment to talk about Gate Keeping and Gaslighting in Yoga… Atire, Where we yoga, education, Sanskrit, Lineage, the list goes on and on…

I have a story for you…

Be Mindful of the DTs Dramas and Traumas

When? Anytime…

Traditionally early to late afternoon

for focus & deep conscious awake, aware, present; rest.

Popular now -

Sleep flow

Savasana

Stress Mitigation (trauma coping)

Where? Anywhere…

Traditionally quiet comfortable safe space (still most common)

also… self practice in stressful spaces

Drs Office

Dentist

MRI

Detainment

Hospitalization

How? infinite ways…

Literally as many ways as there are teachers and students. (not all teachers teachers would agree)

Guided or self guided

The more you teach as a teacher, and practice as a student, the more benefits and ease you may find in the practice and in life beyond the practice.

(many say a conscious relaxation meditation sticks with them for hours or days, I AM ONE OF THOSE MANY)

A little bit about what’s going on…

MD = Theta maybe even Delta (intention)

MD practices in most cases slow down brainwaves…

Gamma - hard to measure - could be hard to sustain and thrive here… (potentially sympathetic nervous system)

Beta - Typical life stuff - Beta (active maybe too active) (potentially sympathetic nervous system)

Alpha - More relaxed, calm, safe, serotonin released (a mood, a state of mind) maybe entering para sympathetic nervous system…

Theta - Dream state, Rapid Eye Movement dreams. (may help with enhanced learning, processing emotions) maybe para sympathetic nervous system…

“Dream while you are awake” - Tracee Stanley

Delta - Most restful HEALING - para sympathetic nervous system

Brain Science - meditation (3:30)

Brain Science - MBSR (Mindfulness Based Stress Reduction) (3:06)

Tricia Hersey - Rest is Resistance (1:55)

Tricia Hersey - a conversation (59:14)

Anandmurti Gurumaa - Nidra Science (plus one person is all it takes) (5:10)

Tracee Stanley - Radiant Rest author - Yoga Nidra (A Practice For Systematic Deep Relaxation) (5:30)

Very Brief History

300BCE - Yoga Nidra - the sleep of Vishnu

400CE - Nidra personified (and then some) Goddess Nidra Shakti

1500CE - Hatha Yoga manuals reference the concept of Nidra

1800CE - Param Yogeshwar Sri Devpurtji linage to Swami Sivananda Saraswati

1976CE - Bihar Book - Yoga Nidra

1970’sCE - John Kabat Zinn (Full Catastrophe Living / MBSR)

Richard Miller (iRest)

Swami Rama (Himalayan Institute)

Armit Desai (Nidra)

!990’sCE - Total Yoga Nidra Uma Dinsmore-Tuli (Yoni Shakti)

Happening now - Tracee Stanley (Radiant Rest)

ALL OF US

How to Teach (many boats one river)

Hold space, make space

Light sounds smell authenticity (YOU)

“Nest”

Front Loading (the practice begins before it begins, very important - especially for trauma awareness)
- eyes open or closed (eyes closed most popular, and most people, are most receptive in this state, not a right way, just the most popular way and maybe right for you)
- you are doing this right
- lay down sit up walk around combo (lying down most popular, and most people are most receptive while lying dow, not a the only right way, maybe right for you)
- move early and often as needed
- explain in detail what is going to happen
- you are doing this right just by being here
- you are doing this right just by making this time for yourself
- number one question Am I doing this right? Yes
- Many Boats One River
- Clinch and release and alternatives maybe before maybe during maybe both
- try and prime group for snoring and that this is an individual journey
Gentle movement (could be restorative poses - could be less)
centering grounding (breath and more ***front loading***)
intention setting (maybe Sankalpa) (or just be with your breath)
clench and release
maybe intention here or again
Conscious relaxation/rotation of conciousness (maybe body scan)
Conscious relaxation/rotation of consciousness (Maybe visualization)
Breath awareness practice (coming back to the breath maybe)
“Yoga Nidra” (optional near end with breathing in through forehead, then throat, then chest, repeat as much as feels right, quiet time)
maybe intention/sankalpa/breath again
end practice (if not for sleep flow let people know it’s over
Be aware of trauma, offer presence and awareness and also space…
Waking people up in a gentle way with first a voice that gets gradually louder as you go, and maybe gentle touch to hand or foot.
hold space for discussion questions be compassionate and empathetic

Scripts discussion practice

Conscious Relaxation:

(Himalayan Institute)

1. 31 Points or 61 Points

2. 75 Breaths or Ascending Breath

31 Points Rotation of Consciousness

Eyebrow
Throat
Right shoulder
Right elbow
Right wrist
Right thumb
Right index finger
Right middle finger
Right ring finger
Right pinky
Right wrist
Right elbow
Right shoulder
Throat
Left shoulder
Left elbow
Left wrist
Left thumb
Left index finger
Left middle finger
Left ring finger
Left pinky
Left wrist
Left elbow
Left shoulder
Throat
Heart center
Left chest
Heart center
Right chest
Heart center

Conscious Relaxation: 61 points Rotation of Consciousness

Eyebrow
Throat
Right shoulder
Right elbow
Right wrist
Right thumb
Right index finger
Right middle finger
Right ring finger
Right pinky
Right wrist
Right elbow
Right shoulder
Throat
Left shoulder
Left elbow
Left wrist
Left thumb
Left index finger
Left middle finger
Left ring finger
Left pinky
Left wrist
Left elbow
Left shoulder
Throat
Heart center
Left chest
Heart center
Right chest
Heart center
Navel
Pubic bone
Right hip
Right knee
Right ankle
Right big toe
Right second toe
Right third toe
Right fourth toe
Right fifth toe
Right ankle
Right knee
Right hip
Pubic Bone
Left hip
Left knee
Left ankle
Left big toe
Left second toe
Left third toe
Left fourth toe
Left fifth toe
Left ankle
Left knee
Left hip
Pubic bone
Navel
Heart
Throat
Third eye

Conscious Relaxation: 75 Breaths. 30 minute practice

Bring your awareness to the crown of the head. Exhale from the crown of the head to the _, inhale from the __ to the crown of the head.

Exhale from the crown of the head to the soles of the feet X 10
Exhale from the crown of the head to the ankles X 10
Exhale from the crown of the head to the knees X 10
Exhale from the crown of the head to the pelvis X 5
Exhale from the crown of the head to the navel X 5
Exhale from the crown of the head to the heart X 5
Exhale from the crown of the head to the throat X 5
Exhale from the crown of the head to the third eye X 5
Exhale from the nostrils to the crown of the head X 20

Conscious Relaxation: Ascending Breath. You control length

Bring your awareness to the crown of the head. Exhale from the crown of the head to the _, inhale from the __ to the crown of the head.

Soles of the Feet

Ankles

Knees

Pelvic Floor

Navel

Heart

Throat

Space between the eyebrows

Bring your awareness to the tip of the nose.

Inhale from the tip of the nose to the eyebrow center.

Exhale from the eyebrow center to the tip of nose.

Breath Awareness Practice

Lie on the left side for 10 breaths, as if you're breathing into the right side. Lie on the right side for 10 breaths, as if you're breathing into the left side. Lie on the back as if you're breathing with the whole body.

Yoga Nidra

Breathe into the forehead
Breathe into the throat center
Breathe into the chest center
Silence

During yoga nidra, you rest your awareness at a few chakras

1. Breathe into the forehead: Eyebrow center is the governor of states of awareness, this is the chakra for the alpha and beta brain waves - conscious awareness, whether you're busy or relaxed. “A”

2. Breathe into the throat center: Throat center, beginning of moving towards sleep. This is the center that governs dreaming, symbolizes by a round full moon. Beginning of theta brainwaves, dream like images and a dreamy awareness. “U”

3. Breathe into the chest center: Heart center is governor of sleep. If you can rest there with the smallest awareness, then you can let your body and mind sleep. “M”

4. Silence

5. this concludes our practice, feel free to remain in stillness or find your way to a seat whenever it serves you.

Let everyone know the practice is over, hold space.

Sample Scripts

Yoga Nidra

Welcome to the YogaCheryl.com website! Please enjoy this free yoga nidra script for your use in your live classes. Please DO NOT record yourself reading this script! This gift constitutes a limited use license only. Other scripts (25 and growing) are available in the Store, they include such topics as emotional processing, nature, moon phases, the gunas and kleshas, yamas, niyamas and doshas. An online Yoga Nidra Training is coming soon for teachers wishing to write their own scripts. Namaste!

INTRODUCTION

This is a short yoga nidra practice for when you only have about 20 minutes to devote to relaxation. Find a comfortable reclining position on the floor with your head and knees supported so that you can remain in this position for the entire practice. Rest your hands either on the floor beside you or on the lower belly and make sure that your heels do not touch the ground. You might use a small rolled blanket or pillow under the lower legs. Make sure that you are warm enough, that the room will remain quiet, you will not be disturbed, and that you have given yourself ample time to relax. Take a moment to make any last adjustments to your body, to your props or to your clothing so that you can be completely comfortable and at ease.

While practicing Yoga Nidra try not to fall completely asleep. The secret of the practice is to reach and sustain the state of consciousness between wakefulness and sleeping – the hypnagogic state. My voice will act as an anchor to keep you relaxed and in the present moment. If the mind becomes overactive with thoughts, continue listening with your full attention. If you feel yourself drifting, return to the sound of my voice and continue with the practice.

RELAXATION

Besides the sound of my voice, what other sounds can you hear? Radiate your sense of hearing outward to take in all the ambient noises that are occurring. Listen for the most distant sounds and follow them for a few moments. Listen without trying to label each sound. Gradually bring your attention to closer sounds. Those sounds outside of the building. Listen to sounds that are inside the building. What sounds are inside the room? What sounds are arising from inside your body? Can you hear the sound of your breath moving in and out of your body? Follow this slow and steady rhythm without trying to change it. Feel the fullness of the inhalation and the surrender of the exhalation. With each breath become more relaxed and centered.

SANKALPA

At this moment to recite your sankalpa or resolve. The sankalpa is a short, positive statement in present tense. Allow the sankalpa to arise from your truest desire to nurture yourself and state it three times silently. The sankalpa recited during yoga nidra plants this wish for self-discovery and transformation deep within your mind and will come to fruition with patience and repetition.

ROTATION OF CONSCIOUSNESS

You will now take a sensory journey through the pathways of the physical body. As you hear the different parts of your body mentioned, repeat the name of the part silently, move all of your awareness into that part of your body and notice the movement from one part to the next. Keep yourself alert and focused on the sensations coming from the body. Begin with the

Right hand thumb ... 1st finger ... 2nd finger ... 3rd finger ... 4th finger ... palm of the hand ... back of the hand ... wrist ... forearm ... elbow ... upper arm ... right shoulder ... armpit ... chest ... waist ... hip ... groin ... buttock ... thigh ... knee ... calf ... ankle ... heel ... sole of the foot ... top of the foot ... right big toe ... 2nd toe ... 3rd toe ... 4th toe ... 5th toe.

Left hand thumb ... 1st finger ... 2nd finger ... 3rd finger ... 4th finger ... palm of the hand ... back of the hand ... wrist ... forearm ... elbow ... upper arm ... left shoulder ... armpit ... chest ... waist ... hip ... groin ... buttock ... thigh ... knee ... calf ... ankle ... heel ... sole of the foot ... top of the foot ... left big toe ... 2nd toe ... 3rd toe ... 4th toe ... 5th toe.

Move your awareness to the top of the head ... forehead ... right temple ... left temple ... right ear ... left ear ... right cheek ... left cheek ... right eyebrow ... left eyebrow ... eyebrow center ... right eye ... left eye ... right nostril ... left nostril ... whole nose ... upper lip ... lower lip ... chin ... jaw ... throat ... right collarbone ...left collarbone ... right chest ... left chest ... heart center ... upper abdomen ... navel ... lower abdomen ... right groin ... left groin ... the pelvic floor ... tailbone ... sacrum ... right buttock ... left buttock ... the entire spine, from the tailbone to the base of the skull ... right shoulder blade ... left shoulder blade ... back of the neck ... back of the head ... crown of the head.

Now feel the whole right arm ... the whole left arm ... both arms together ... the whole right leg ... the whole left leg ... both legs together ... the entire torso ... the face ... the head ... the body ... the whole body ... your entire body.

DUALITIES

Continue to feel the entire body and notice that each part of the body feels very heavy and grounded into the earth. The arms are heavy, the legs are heavy, the head is heavy, the torso is heavy. The body is feeling so heavy and grounded that you seem to be sinking down into the floor.

Now experience the whole body becoming light and buoyant. A floating and weightless sensation comes into the arms and legs. The head and torso feel light and floating. The whole body feels so weightless that you rise from the floor toward the ceiling.

Return to the sensation of your body resting in peace, comfort, and safety as you practice yoga nidra.

INNER SPACE

Begin to concentrate on the dark space in front of your closed eyelids. Imagine before you a screen as if you were at the theatre. The mind screen is as high and as wide as they eyes can see. Concentrate on this screen and become aware of movement of light and shadow, swirls or flashes of color, patterns, and images. Whatever you see is within your mind, try not to worry about the content. Practice being a witness to your awareness with detachment from judgment about whatever arises.

RAPID IMAGE VISUALIZATION

Imagine a peacock feather ...
a Buddha meditating ...
a full moon ...
your reflection in a mirror ...
a foggy morning ...
an unfinished puzzle ...
a display of fireworks ...
the mid-day sun ...
a thriving garden ...
a rocky shoreline ...
a tall tree ...
REPEAT SANKALPA

your front door ...
a bright blue flame ...
a temple on the mountainside ...
the clear tone of a bell ...
a path through the woods ...
a vibrant sunset ...
a bird in flight ...
a dog wagging its tail
the shape of your body lying on the
floor ...

It is time to repeat your sankalpa. Please repeat the same statement made at the beginning of the practice three times silently. Nurture this deeply planted wish for self-transformation and healing.

FINISH

Begin to listen once more to all the sounds that you can hear in this moment. Allow each sound to bring awareness of the moments that are passing, moment by moment by moment. Can you hear the sound of your breath moving in and out of the nostrils? Feel the belly expand with each inhalation and surrender with each exhalation. As your awareness of the breath deepens, become aware of the physical body resting in Yoga Nidra. Visualize your body lying on the floor, imagine your location in the room, see the other furnishings in the room and become aware of the time of day. When you are ready to bring conscious movement into the body begin by wiggling the fingers and toes. Move the hands and feet, slowly stretch the arms and legs. Bend the knees one leg at a time and slowly roll over to your side. Use your hands to press yourself up from the floor and let your head come up last.

The practice of yoga nidra is now complete.

Short Yoga Nidra (12 mins) by Jennifer Reis

12 minutes approximately. This script goes through the first 4 Stages. This works well after Asana/ Pranayama class or on its own.

1. Entry: Let your body sink into the floor. Get comfortable. Shift and move a little to let your body settle deeper into the ground. Be comforted that at this time, everything is ok. Nothing else matters right now. Everything is okay. Nowhere to go and nothing to do. Here to simply feel your body and listen.

Do not worry or become agitated if you do not hear everything I say. It is natural to flow in and out of conscious hearing. The deepest part of you, your core self, is always listening. Whatever your experience today, this practice will still work. There is no way to do this wrong. Simply listen without trying too hard.You are in a safe environment, protected space, held space. Come into stillness now and remain still, for deep rest, deep nourishment. Feel your natural breath. Breath flowing thru. Allow your bones to become heavy. Feel your bones heavy and sinking into the earth. Release bones heavy and sinking.

2. Sankalpa: Go deep inside now. Deep inside to notice your heart's deepest longing. What does your heart desire? Create a sankalpa, an intention affirmation based on your hearts longing. A positive statement in the present tense, as though it's already happening. For example, rather than “I will be relaxed” or “I will not be stressed out”, state with feeling, “I flow thru life with ease and peace. I am relaxed” Come up with your own intention/Sankalpa. State it three times as though it is already happening. It is indeed the truth.

3. Body Scan: Allow your awareness to travel through your body now on a journey of sensation. Simply feel each part as it is mentioned, and without moving, remain still. Welcome all sensation, just as it is. Begin with the mouth, feel your mouth, feel sensation in your mouth. Feel your jaw, lips, upper lip, lower lip, notice where the lips touch, feel the inside of the mouth, roof, under tongue, upper teeth and gums, lower teeth and gums, tongue, root of the tongue, center of the tongue, tip, notice sense of taste in the mouth. Feel the left inner cheek, right inner cheek. Now feel all the parts together now as a whole, feel your mouth as sensation, as energy, as radiant vibration.

Feel your nose. Notice the nostrils, left nostril, right nostril, both nostrils. Notice the breath, nasal passages, follow nasal passages all the way back into your head.

Become aware of your ears, right ear, left ear, both ears simultaneously. Feel the wrinkles and folds of the ears, backs of the ears, earlobes, ear canals. Follow ear canals into the inner ear. Notice your ears receiving sound, listening. Feel your ears hearing.

Feel your eyes, left eye, right eye, both eyes together. Notice eyelids, feel each eyelash. Notice where the eyelids touch. Become aware of the surface of the eyes, centers of the eyes, backs of the eyes. Feel your eyes now as energy, radiant glowing embers.

Bring awareness to your crown, forehead, face. Feel your whole head. Feel your neck. Back of the neck, sides of the neck, throat. Notice your right palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive with energy. Feel your wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat. Notice your left palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive and filled with sensation. Feel your left wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat.

Become aware of the upper chest, upper back, shoulder blades, feel your heart center. Notice your abdomen, ribs on the back, solar plexus. Feel your belly, navel center, pelvis, hips. Feel your right hip, thigh, knee, lower leg, calf, ankle, foot, toes, sole of the foot, whole foot. Feel again the pelvis, left hip, thigh, knee, lower leg, ankle, foot, toes, sole, whole foot. Notice both feet. Feel your root, between your sitting bones, navel center, solar plexus, heart center, throat center, mouth, third eye between the brows, crown.

Feel now the back body resting on the earth. Bring awareness of your whole back body as sensation alive with vibration. Feel now the front body. Filled with radiant vibration. Pour your awareness like liquid into the right side of your body, feel the right side. Pour your awareness like flowing sensors You are in a safe environment, protected space, held space. Come into stillness now and remain still, for deep rest, deep nourishment. Feel your natural breath. Breath flowing thru. Allow your bones to become heavy. Feel your bones heavy and sinking into the earth. Release bones heavy and sinking.

2. Sankalpa: Go deep inside now. Deep inside to notice your heart's deepest longing. What does your heart desire? Create a sankalpa, an intention affirmation based on your hearts longing. A positive statement in the present tense, as though it's already happening. For example, rather than “I will be relaxed” or “I will not be stressed out”, state with feeling, “I flow thru life with ease and peace. I am relaxed” Come up with your own intention/Sankalpa. State it three times as though it is already happening. It is indeed the truth.

3. Body Scan: Allow your awareness to travel through your body now on a journey of sensation. Simply feel each part as it is mentioned, and without moving, remain still. Welcome all sensation, just as it is. Begin with the mouth, feel your mouth, feel sensation in your mouth. Feel your jaw, lips, upper lip, lower lip, notice where the lips touch, feel the inside of the mouth, roof, under tongue, upper teeth and gums, lower teeth and gums, tongue, root of the tongue, center of the tongue, tip, notice sense of taste in the mouth. Feel the left inner cheek, right inner cheek. Now feel all the parts together now as a whole, feel your mouth as sensation, as energy, as radiant vibration.

Feel your nose. Notice the nostrils, left nostril, right nostril, both nostrils. Notice the breath, nasal passages, follow nasal passages all the way back into your head.

Become aware of your ears, right ear, left ear, both ears simultaneously. Feel the wrinkles and folds of the ears, backs of the ears, earlobes, ear canals. Follow ear canals into the inner ear. Notice your ears receiving sound, listening. Feel your ears hearing.

Feel your eyes, left eye, right eye, both eyes together. Notice eyelids, feel each eyelash. Notice where the eyelids touch. Become aware of the surface of the eyes, centers of the eyes, backs of the eyes. Feel your eyes now as energy, radiant glowing embers.

Bring awareness to your crown, forehead, face. Feel your whole head. Feel your neck. Back of the neck, sides of the neck, throat. Notice your right palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive with energy. Feel your wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat. Notice your left palm, thumb, first finger, second finger, third finger, fourth finger. Feel your whole hand alive and filled with sensation. Feel your left wrist, forearm, elbow, upper arm, whole shoulder. Notice the notch at the base of the throat.

Become aware of the upper chest, upper back, shoulder blades, feel your heart center. Notice your abdomen, ribs on the back, solar plexus. Feel your belly, navel center, pelvis, hips. Feel your right hip, thigh, knee, lower leg, calf, ankle, foot, toes, sole of the foot, whole foot. Feel again the pelvis, left hip, thigh, knee, lower leg, ankle, foot, toes, sole, whole foot. Notice both feet. Feel your root, between your sitting bones, navel center, solar plexus, heart center, throat center, mouth, third eye between the brows, crown.

Feel now the back body resting on the earth. Bring awareness of your whole back body as sensation alive with vibration. Feel now the front body. Filled with radiant vibration. Pour your awareness like liquid into the right side of your body, feel the right side. Pour your awareness like flowing sensors into the left side. Feel your left side. Feel midline. Feel your body as a whole. Complete entity. Feel sensation throughout your entire body.

4. Breath and Prana Awareness: Begin to notice your breath. Your natural breath as it flows thru you. Feel the in breath, note the out breath. As you exhale, imagine a wave passing downward thru your body carrying away tensions. As you inhale a fresh wave flows upward thru your whole body bringing sense of calm to every cell. Exhale, wave flowing downward thru your body carries away fears. Inhale fresh wave upward brings serenity.

5. Repeat Sankalpa: Remember now your resolve, the positive statement you set at the beginning. Say it now as though it is already happening in the present. Find your resolve and inhale it in to your body, let it fill every cell. Inhale it in again and again. This seed has now been planted deep inside where it will flourish and blossom.

6. Return: Notice your back body side of the body facing the earth. Feel all the places where you touch the ground. Notice the front body facing skyward. Notice all of the space surrounding you. Let your body expand wider into the space that surrounds you. Notice your breath. Feel its rhythm and pace. We are now completing relaxation practice. Before moving, sense your fingers and just imagine them moving. Now begin to wiggle your fingers, feeling every sensation as you do. Notice your toes. Begin to wiggle your toes. Gently rock your head side to side, a slow awakening. Draw a deeper breath into your belly, into your chest. Rock slowly over to your right side in fetal position. Imagine that you are water, and pressing your left palm into the floor, flow, like a river up to a comfortable seated position. Lengthen your spine. Take a full breath in and as you exhale imagine filling with divine light. Bring your hands onto your face. Notice how you feel right now. Notice the effects of your relaxation practice. Aum Peace, Peace, eternal Peace. May there be peace, eternal Peace in your heart. Ever so slowly now allow the eyes to slowly open to a soft gaze on the floor.

FOREST JOURNEY (40 mins) by Jennifer Reis “Balances 5 Elements and Chakra wheels of energy”

1. Entry: At this time, nothing else matters. Right now nothing else exists but your body and breath. Nowhere to go and nothing to do but simply be. This is time for you......... Stay still, completely still now so your body and mind can deeply rest and rejuvenate. Remain conscious and aware, while you are Conscious. Keep listening, deep listening. Settle into your body. Settle your body down into the earth. Feel the earth underneath you, holding and supporting you in your practice today. Come into stillness and remain still, completely still for Yoga Nidra practice. Repeat these words in your mind: “I am completely still during Yoga Nidra......... I am alert and attentive during Yoga Nidra”.

2. Sankalpa/Intention: What is your heart's deepest longing? Listen and let the answer come from your heart. Make this into an intention: a positive statement in the present tense, as though it's already happening. For example, rather than “I am not stressed” or “I will relax”, state with feeling, “I AM relaxed. I am peace.” Come up with your own intention/Sankalpa. State it three times to yourself. You will affirm this truth again at the end of Yoga Nidra.

3. Body Scan: Now let your consciousness move through your body as you are Conscious. Feel each body part then move on to the next when prompted. I will be going quite quickly through the body so as not to linger or think. Do not worry if you cannot feel every body part. Feel sensation in your mouth. Without moving, feel the roof of your mouth/underneath the tongue/teeth/gums/ tongue/ root of the tongue/ inside of right cheek/inside of left cheek/ sense taste in your mouth/ now feel all of the parts of your mouth all together as a whole/the entire mouth as sensation as radiant energy. Now feel your nose/the length of your nose/tip/nostrils/right nostril/left nostril/ both nostrils/ feel your breath passing through the nostrils/sense smell/feel your whole nose as energy, as prana, as vibration/feel your nose. Now feel your ears/ feeling the wrinkles and folds/ backs /earlobes/ ear canal/inner ear/ feel your ears hearing/Listening/receiving sound/feel your ears as glowing orbs of sensation and vibration, feel your ears. Now feel your eyes/eyelids/ eyelashes/surface of your eyes/centers of your eyes/backs of your eyes/ behind the eyes/feel your eyes as radiant orbs of energy, color, sensation.

Become aware of your crown, throat, right palm, thumb, 1st finger, 2nd finger, 3rd finger, 4th finger, all fingers, whole hand with fingers. Right wrist, forearm, elbow, upper arm, shoulder. Feel your throat center. Left palm, thumb, 1st finger, 2nd finger, 3rd finger, 4th finger, all fingers, whole hand with fingers. Left wrist, forearm, elbow, upperarm, shoulder. Feel your throat center/Heart center/ solar plexus/navel/right hip, thigh, knee, right lower leg, ankle, top of the foot, sole, big right toe/ second/third/fourth/fifth toes. Feel entire Right side of the body. Feel your navel, left hip, thigh, knee, left lower leg, ankle, top of the foot, sole, big left toe/second/third/fourth/fifth toes. Feel entire Left side of the body. Feel your root between the sitting bones, navel, solar plexus, heart center, throat center, mouth, between the eyebrows, crown.

Feel the Right side/Left side of body. (Back and forth from left to right). Feel the midline- where right and left join. Feel now the Back body: Heels, calves, backs of knees, back of thighs, buttocks, low back, ribs on the back, shoulder blades, between shoulder blades, spine, back of neck, back of head. Backs of hands, arms, elbows, shoulder blades. Back of heart. Feel whole back body. Front body: Crown, forehead, eyes,

nose, cheeks, mouth, chin, jaw, throat, collar bones, chest, shoulders, arms, inner elbows, inner wrists, palms, fingertips, chest, heart, solar plexus, stomach, belly, hips, thighs, kneecaps, shins, tops of feet, toes. Feel the whole front body, side of body facing the sky.

4. Breath and Prana Awareness: Become aware now of your natural breath as it flows through you. Notice breath in your belly/ Feel breath in your chest/ Feel breath in your nostrils/ Feel your breath flowing easily, rhythmically, gently through your entire body/ notice your breath as it streams through you. Notice your breath and follow it/ Begin to feel the pause the breath suspended between the inhalation and the exhalation/ feel the gap/ Now begin to feel the pause between the exhalation and the inhalation/ feel the reversal of direction of breath/ feel the gap opening a little wider/ feel the pause between breaths.....

5. Sense Perception: Now imagine your body becoming heavy, very heavy and sinking into earth/ as though you filled with cement/ body heavy sinking into soft receptive earth underneath you. Body heavy and sinking. Body heavy and sinking. Bones heavy, limbs heavy, head heavy, torso heavy. Body heavy and sinking.

Now imagine your body becoming light, light as a feather/ Light as a bubble floating upward, buoyant/ Like a cloud floating, drifting with other clouds across the clear blue sky/ like floating in warm water drifting/ drifting with the gentle current....Now feel heaviness again. And now feel light. Go between the two feelings on your own. Feel both now at the same time. (others to try: heat/cold, inner/outerbody, empty/full, dry/moist, contracted/expansive, joy/sad, grief/happy, calm/irritated).

6. Visualization: FOREST JOURNEY

We are going to take a journey outside now. Summer, hot, walking on road, see a trail into meadow, take your shoes off, follow it, leads to a sacred forest, enter forest, floor soft earth dark red, solid, warm, trail winds around trees, notice what kind of trees you see, see them in detail- bark, branches, needles, leaves, shape, hear sounds of chipmunks, birds, squirrels stirring the leaves, air moist dense with fresh forest smells of cedar, oak, white pine, blue spruce, wild herbs, wild flowers.

Come up to a tiger lily and look deep into its center, see the perfect circle, stamen, spots on dark orange, notice its big blossoming outward like the rays of the sun. walk on, path now mossy carpet soft, stop now, feel your feet, legs, belly. Close your eyes, raising your face to the sun, feel the rays of the sun shine thru the shimmering leaves of the trees, sun warming your belly, heart, face, draw this golden warmth into your solar plexus, feel it expanding and nourishing you; feel the suns rays pouring into your solar plexus and now shines out to fill the rest of your body.

Take a moment to look around and take in Green, look all around you and notice emerald all around you, surrounding you, smelling green, let emerald refresh and soothe your heart, feel your heart expanding wide; stroll on your path and come up a bubbling brook, hearing the harmonic melody of water swirling twisting bubbling and flowing around round stones, hearing the sound echoed in your throat, flowing song. Water, cool blue, and free. kneel down to take a good look; rocks of many colors, textures and patterns; find your favorite river stone and pick it up, enjoy its weight, its ancient age, its colors and cool wetness; toss it back into the babbling brook with a splash! See all the creatures of the brook buzzing, flying, swimming on the surface, a blue dragonfly, small orange newt at the edge; see pine needles floating and swirling in the liquid freedom of movement of the water.

Find a large rock and sit on top, feeling its coolness, and how it came from the earth, connected to the earth; find a large tree and look at its bark and up, up, up to the top, notice all the space it takes up, watch the grace of the tree top in a gentle breeze, notice how expanded the tree is and all the space between its branches. Now see the vastness of space above the tree all the way up to the moon; the round full moon perfect and whole, reflects your own wholeness; now see the expansive universe above and beyond the moon. see the very top of the tree and slowly let your eyes flow down the tree trunk, down, down, down, its trunk, until you reach the earth.

You now have x-ray eyes and can look down into the earth, see all the tree's roots, an organized pouring out of canals, these roots are like rivers, flow upward. The roots, inside the Celtic knots of roots look deeper still. In these roots lay a symbol for you. Look closely now, what do you see What shape, color? See this symbol in detail. This is a gift from the spirit of the Tree. Reach down and easily lift up the symbol. Its on a string and you place it around your neck. It rests on your heart glowing with radiance and color; see its color. You feel that this is the same symbol that is in your heart. Carry now this symbol, a reminder of the light you shine forth into the world. Feel it, this bright symbol you bring back to the world, as you walk back down the path, to the edge of this sacred forest. See the trees. Thru the meadow. Find your shoes and put them on, back to the road. Merging again with the world.

7. Repeat Sankalpa: Remember now your Sankalpa/intention, the positive statement you set at the beginning. Say it now as though it is already happening in the present. Feel the truth of this statement. Find your resolve and inhale it into your body, let it fill every cell. Inhale it in again and again. This seed has now been planted deep inside where blossoms.

8. Return: Notice your back body side of the body facing the earth.... Feel all the places where you touch the ground. Feel your body heavy. Notice the front body facing skyward. Feel your body light. Notice all of the space surrounding you.... Let your body expand wider into the space that surrounds you.... Notice your breath. Feel its rhythm and pace.... We are now completing relaxation practice. Before moving, sense your fingers and just imagine them moving. Now begin to wiggle your fingers with your breath, feeling every sensation as you do. Notice your toes. Begin to wiggle your toes. Gently rock your head side to side, a slow awakening..... Draw a deeper breath into your belly, into your chest.... Rock slowly over to your right side in fetal position...... Imagine that you are water, and pressing your left palm into the floor, flow, like a river up to a comfortable seated position. Lengthen your spine. Take a full breath in and as you exhale imagine filling with divine light... Bring your hands onto your face. Notice how you feel right now. Notice the effects of your relaxation practice. Aum Peace, Peace, eternal Peace. May there be peace, eternal Peace in your heart. Ever so slowly now allow the eyes to slowly open to a soft gaze on the floor.

Rod Stryker's 27 Minute Yoga Nidra “Relax Into Greatness”

To begin the practice of yoga nidra lay down on your back, arms by your side, both palms face up. Get comfortable. Remember it is important that your body is completely comfortable and at ease so that you are able to remain still though out the practice. Close your eyes, feel your body opening to Earth’s gravity, softening the whole body. Relax the jaw lips and teeth slightly part. Your tongue falls from the roof of the mouth to the lower pallet. Even the eyes soften into the eye sockets. Feel the whole body and become aware of your breath.

Take a deep breath in. As you exhale, feel the whole body soften. The mind releases tension. Repeat 2 more times. Completely inhale and exhale all stress from the body. Feel your body just resting. Relax into effortless breathing. Feel the whole body and effortless breath.

You are now going to count backward on your breath. Start at the number ten and each time you exhale go backward one count 9, next exhale 8, next exhale 7 and so on. The closer you get to zero, the more the body and mind are established in complete ease. Each exhale is like peeling away any tension or stress the body feels at zero feel you are resting in complete stillness and peace. Feel the importance of stillness and peace.

Sankalpa

Now you are ready to practice your sankalpa or resolution. Your sankalpa is a positive statement or affirmation. Something you are dearly committed to achieving in the next 6-18 months. If you do not have a sankalpa choose one now, you could choose to be a better person, for health, or anything else that needs improvement in your life.

In order to plant the seeds of your intention. First create the feeling of gratitude feel grateful for everything that has led to this moment now. Grateful for all actions, events and decisions that have lead you to the present. In this feeling of gratitude mentally repeat your sankalpa 3 times. At the same time, see and feel the outcome you desire, even the love that will come once your desire is fulfilled. Repeat the words of your sankalpa precisely, absolutely positive that your resolve will happen.

Now give thanks that you have already achieved your desire.

Body Awareness - Rotation of Consciousness

You're going to move awareness though the body, don't try to concentrate, just listen. See or feel the body part I describe and continue to feel your relaxation.

Move awareness to your mouth

Upper row of teeth

Lower row of teeth

Space between the teeth

The tongue

both lips

Space between the lips

Tip of the nose

Whole nose

Both cheeks

Right ear, left ear

Right eyelid, left eyelid

Right eye, left eye

Right eyebrow, left eyebrow

Space between the eyebrows

Whole forehead, both temples

Top of the head, back of the head

Back of the skull,

Move to your right hand, thumb, index finger, middle finger, ring finger, pinky

Palm and the back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit

Right side ribs, waist, hip

Right groin

Thigh

Kneecap

Calf muscle

Ankle

Heel, sole of the foot, top of the foot

Big toe, second toe, third toe, forth toe, little toe

Left hand thumb

Index finger, middle finger, ring finger, pinky

Palm and the back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit

Left side ribs, waist, hip

Left groin

Thigh

Kneecap

Calf muscle

Ankle

Heel, sole of the foot, top of the foot

Big toe, second toe, third toe, forth toe, little toe

Move to the back of the body

Back of the head

Right shoulder blade, left shoulder blade

Whole spine

Right heel, left heel

Top of the head, bring your awareness to the top of the head

Forehead, both temples

Right eyebrow, left eyebrow space between the eyebrows

Right eyelid, left eyelid

Right eye, left eye

Right inner ear, left inner ear

Roof of the mouth, tongue

Lips, chin, throat

Right collarbone, left collarbone

Right chest, left chest, middle chest

Navel

Upper abdomen, lower abdomen

Right leg, left leg

Both legs together

Right arm, left arm both arms together

The whole front body

The whole back body

Head

The whole body

Be aware of the whole body

Awareness of the whole body

Feeling & Sensations

Become aware of where the body meets the floor.

Feel those points where the body and the floor meet.

Now become aware of the space between those points and your mat or blanket or whatever you are resting on.

Feel the space between the heels and whatever they are resting on.

Feel the space between your calves and whatever they are resting on, your thighs, between the buttocks and the floor.

Shoulder blades space between your elbows.

Back of your hands and what they are resting on.

Back of the head.

Now feel all of these spaces at once.

Relax and feel all these points at once.

Pairs of Opposites

Feel that space just under the body.

Feel the body weightless, all the body parts are weightless.

The head is weightless, arms and shoulders weightless, feel the legs weightless.

The body is so light you sense that you are weightless, floating on the gentlest breeze. Feel weightless.

Now imagine that the body is very heavy. Hand, fingers, arms chest heavy.

All drawn to the center of the earth.

The eyes and eyelids are heavy your body is like one massive piece of lead. Dropped into the ocean, falling into the ocean floor. Grow the feeling of heaviness.

Cold, create the sensation of cold, of a freezing winter day. Imagine you have nothing to insulate you from the freezing cold. Cultivate an intense feeling of cold though each pore of the body.

Now imagine heat, intense heat, your whole body feels overwhelmed by heat. Cultivate the sensation of you body at the mercy of an intense heat.

Images

Bring your attention to the space between your eyebrows behind the forehead. As I describe different images allow them to appear in that space. Don't try to concentrate relax and the images will appear more and more rapidly and clearly.

Full moon

Empty blue sky

Vast desert

And eagle soaring

A snake hissing

A horse galloping

A mountain stream

A white church

A cross

An old man on crutches

The ocean

Sunrise

A white rose

An orange rose

A violet rose

Star filled night

The big dipper constellation

A blue upward pointing triangle overlapping a blue downward pointing triangle

A giant ancient tree

A skeleton

A red apple

A dear startled

An elephant charging

The crescent moon

An empty black egg

Sunrise

Monks chanting

A yogi in deep meditation

A candle flame

Snowcapped mountains

A dark cave

A still lake

An absolutely still lake

Bring your awareness back to the space between your eyebrows, behind your forehead

Breath

Begin to practice mental alternate nostril breathing.

See the breath rise thought the left nostril and descend out the right nostril.

Then in through the right and out the left.

Don't try, just feel.

Feel these two lines of the breath distinctly.

The breath starts form a point 3-6 inches below the nose and rises to the space between the eyebrows behind the forehead.

In the left, out the right.
In right, out left.
No trying, just awareness of the breath and relaxation.

Relaxation and the alternate accent and decent of breath. Continue.

Journey

Now sense the body on the floor.

Just feel the part of you that is earth bound.

The physical part of you that is on the floor.

Be aware of your physical form resting on the floor.

Now turn your attention to weightlessness. Feel yourself so light, that you begin to slowly rise away from the floor.

The body is earthbound on the floor.

But your awareness has the capacity to gently rise away from it.

Take a moment to look down and see your resting body laying peacefully on the floor.

As you continue to float higher and higher.

Imagine being above the building where your body is resting.

See yourself above the city.

Now look to the horizon and see a stunning sunset.

You float towards the clouds colored by the many hues of the sun.

Now begin to feel yourself pass though these clouds.

Amidst the various colored clouds in the sky.

Feel you become that, you take on the shape and the form and the color of each cloud you pass through. You become the shape and color of each unique cloud.

Feel your form dissolving into, merging into each cloud.

The subtle attachment to form is about the last layer of mind.

Continue to move through the clouds and morph into the shape of each unique form.

Now feel formless, completely thoughtless and formless.

You are one with the vast endless sky.

Your body mind and soul are at peace.

Turn your attention to the cave of the heart.

In the heart sense a red mist billowing out of the cave.

A billowing red mist like a thick red fog.

Searching for self-knowledge you enter though the red mist into the cave.

Here you will receive guidance or discover the answer to an important question. Any question.

In the cave of the heart the mist clears reveling an illumined being. Or sacred image or symbol.

Feel its significance and power.

If you have a question, ask it now. If you don't have one and wish to you can ask yourself, “Where is the source of peace?"

Instantly an answer comes. Don’t judge it just trust and listen. The answer has come from your highest self.

Continue to receive whatever you need while you rest in the cave of the heart.

Re-entry

Become aware of the breath, be aware of the body breathing.

Now you are going to repeat your resolve your sankalpa.

First experience the sense of gratitude, feel that everything is perfect just as it should be.

Slowly begin to repeat your intention, your resolve, clearly 3 times.

Use the exact same words as you did at the beginning of the practice.

Mentally repeat them with the absolute certainty that your desire will come to pass, see and feel the joy and the excitement of your sankalpa as reality.

Now give thanks that your resolve has happened., as if you had already achieved your desire.

Relax all effort

Take a moment to see a bright golden flame behind your naval.

Feel this grounding and recharging your senses and mind.

Feel the flame growing in intensity until its light fills the whole body.

Now allow your awareness to return to the breath.

Sense the breath descending towards your hands and feet.

Without opening your eyes clearly see the room around you.

Slowly move your body gradually stretching yourself.

Take your time ,there is no hurry.

When you are sure you are awake sit up slowly.

And begin to open your eyes again.

The practice of yoga nidra is now complete.

Trauma-Informed Yoga Nidra for Clinical Use

Prepared by Jamie Marich, Ph.D., LPCC-S, LICDC-CS, REAT, RYT-500 March 2020

The yoga nidra meditation itself is approximately 20-25 minutes. The entire script guidance, which accounts for therapeutic set-up and closure, will take about 30 minutes to deliver. Feel free to modify as therapeutically appropriate.

Stage 1 : Preparation

1-Introduce the concept of intention as it is used in yoga nidra. An intention is a seed that you plant, not an outcome that you force. Work with the client to develop a primary intention, a secondary intention or both, directly connected to your clinical work in that session or related to their treatment plan overall. Although you can guide them, their own wording is preferred.

Primary intentions are generally positive, I am statements about the self (e.g., “I am Divine Light”, “I am worthy”, “I am whole”).

Secondary intentions are positive statements about action or behavior (e.g., “I trust the process”, “I can show my emotions”, “I am creating safety within”).

2 -Invite the client to position themselves in a place that they choose and believe they can sustain

for the next 20-25 minutes.

If client chooses to lay down, make sure that they get what they need to feel comfortable, including, but not limited to: a pillow (advise that they not prop their head too high), a blanket, a soft surface to rest on. If delivering the yoga nidra via telehealth, make sure the camera is positioned so that you can maintain visual contact with them.

Sitting down against a wall or other hard surface; a cushion to sit on or a blanket for covering may also be helpful. Body temperature may drop during yoga nidra.

Sitting in their chair as usual for a session, although using any available assists like pillow or blankets to improve comfort is welcome.

3 - Once the client is in their chosen position, invite them to move organically for a few moments with the physical body, as if they’re stretching naturally or taking a big yawn. Sound is welcome. Some lines you may use:

“Take a few moments to stretch or wiggle around to work out any tension before we come into a place of stillness.”

“Let your body move naturally, like it may when you first wake up.”

“Think about how a baby, a dog, or a cat moves, not afraid of what anyone else may think.”

“Take any movements you need over the next 30 seconds or so, in order to more fully sink into the stillness.”

4 -Once they are settled, open with an initial grounding and centering. Some lines you may use (in any combination):

“You are now invited to close your eyes as we begin our yoga nidra meditation.”

“If closing the eyes doesn’t feel quite right to you today, you may keep them open, although consider a soft gaze. If they happen to close naturally on their own throughout the meditation, you always have permission to open them again if you feel unsteady, lost, or ungrounded.”

“Spend a few moments to notice your physical body making contact with the _______________ (e.g., floor, chair, wall, couch). As you breathe naturally, really let yourself sink into this connection.”

“Notice the breath as it naturally flows through the body, without forcing or striving.”

“Let the mind begin to settle.”

“Remember that you cannot do anything wrong in this process.”

“Call upon your Higher Power/Inner Power” to be with you in this practice. If willing, surrender yourself to that Power.” [you may adjust or omit altogether depending on client’s belief system]

“You are invited to fully spend some time with (e.g., embrace, embody, etc.) your natural state of being.”

5 - Invite a deepened series of approximately 3 breaths. Some lines you may use (in any combination):

“Without forcing or striving, take a nice deep breath in with the nose... and then let it go naturally with the mouth.”

“You are always invited to make a sound of letting go as you exhale.”

“Follow this flow two more times, making a deliberate intention to let go of any holding with each exhale.”

“Let these organic breaths allow you to deepen into our process.”

“As I breathe in, I know I am breathing in. As I breathe out, I know I am breathing out.”

“Your breath is your life force dancing through you; let it flow.”

“Make friends with your breath and let it take you deeper into meditation.”

6 - Invite the client to bring their intention into full awareness. Some lines you may use (in any combination):

“Bring your intention into full awareness.”

“I now invite you to bring the intention that you developed during our work together into your full awareness. Please say it to yourself three times.”

“If you did not develop a clear intention today, that’s okay. We’ll take a few moments here and see what may develop naturally.”

“If a specific intention does not come up, that’s okay. Be open to what may be revealed naturally as we continue with yoga nidra.”

(NOTE: At this point you can make a suggestion for an intention such as “I can deeply rest”,’ or “I am worthy of the peace I seek” depending on your assessment of the client’s needs. If suggesting an intention, let them know that it is their right to accept it or not. They do not have to indicate their choice aloud.)

7 - Begin the process of the deliberate “Clench and Release” series. Caution the client that if they cannot have undue pressure on their head for any reason (e.g., glaucoma, hypertension), to be mindful not to engage in the clenches too tightly and to keep the breath flowing evenly during the clench (you may also establish or “front load” this before the formal yoga nidra begins). Please follow this order, although you may alter the language for developmental or contextual appropriateness:

“We will now transition into the practice of deliberate Clench and Release. To begin, make fists if that is available to you and squeeze them tightly. Now hold the fists in this clench position for a few moments...tighten them... hold... hold... and then let go, release!”

“Following this release, continue to breathe and really notice the sense of letting go with each exhale.” [pause to allow for several breaths]

“Now I will invite you to clench the entire upper body. On your next inhale, clench and tighten the fists, the arms, the shoulders, the face, the chest, the stomach...tighten them all... hold...hold...clench... and then let go, release!”

“Now continue to breathe and notice the sense of letting go with each exhale.” [pause to allow for several breaths]

“Now I will invite you to clench the entire lower body. On your next inhale, clench and tighten the buttocks, the hips, the legs, the feet... clench them all...hold...hold...squeeze... and then let go, let go fully and completely!”

“Now fully allow yourself to experience the physical sensation of release. Continuing to breathe, continuing to notice. Remember that you cannot do this wrong.” [pause to allow for several breaths]

Transition from Stage 1 to Stage 2

1 - Invite the client to make any final modifications or adjustments that they may need to make to their position before continuing. Some lines you may use (in any combination):

“As we deepen our practice, take a moment to notice your body.”

“Are there any final adjustments you may need to make in order to be fully comfortable as we continue with yoga nidra?”

“If you need to make any adjustments in your position, make them mindfully and deliberately. Let it all be part of the meditation.”

“In yoga nidra, you are invited to let go of all forcing, striving, and doing.”

“Allow yourself to shift into a state of effortless being.”

“In yoga nidra, we are encouraged to claim our birthright as human beings, not human doings.”

2 - Once the client seems as settled as possible if they chose to make any adjustments, transition into the following breath practice(s). This first breath (straw breathing) is highly recommended. Only if you have time, you can add in backward counting yogic breath (#3). Please follow this order, although you may alter the language for developmental or contextual appropriateness:

“Now draw your full attention to the breath once more.”

“With every inhale, notice an expansion around the center of your body.” [pause to allow for a few breaths of exploration]

“Now on your next natural exhale, pucker your lips as if you are about to exhale through a straw.”

“Allow the breath to slowly release through these pursed lips.”

“Continue with this straw breathing for a few more sets, allowing the breath to release slowly and steadily.” [pause to allow for a few breaths of exploration]

“Notice that sensation of exhale.” [pause]

“Now release the pucker of your mouth and resume normal breathing. [pause]

“Notice whatever you notice.”

3 - Continue with this second breath if time allows.

You may skip to Pause (#4) if time is limited. Please follow this order, although you may alter the language for developmental or contextual appropriateness:

“On your next inhale, feel an expansion around the center of the body, and continue to notice that expansion up through the ribs and chest.”

“Let go naturally on the exhale when it feels appropriate.” [pause to allow for a few breaths of exploration]

“On the next inhale, say the number ‘5’ to yourself... and on the exhale, also say the number 5 silently.” [pause to allow time]

“On the next inhale, say the number ‘4’ to yourself... and on the exhale, also say the number 4 silently.” [pause to allow time]

“Continue counting down at your own pace. If you lose count, return again to 5 and begin again.” [pause to allow adequate time for exploration]

“Wherever you’re at, resume breathing naturally, release any counts or special patterns.”

“Take a few moments to just notice... to be with the sensation of breath.”

“Let the breath be what it will be.”

4 - Pause: Allow a silent pause (4-5 breaths) between the last exercise and the body scan (#5).

5 - Body scanning: please follow this order and these instructions, although you may alter the language or omit focus on certain body parts based on developmental or contextual appropriateness. After you say each body part, you are recommended to count 2, 3, 4 to yourself before continuing to the next body part to allow for optimal pacing.

“To further deepen our meditation, I will ask you to scan the body. As I say the name of each body part, simply bring your full attention and awareness to that part of the body.” [pause for 1-2 breaths]

“Top of the head...back of the head...face...back of the neck...chest...(both) arms...stomach... back...waist...hips...(both) legs...both feet.”

“Now notice your entire body together as one...from the top of the head, down to the bottom of your feet.” [pause for 2-3 breaths]

Stage 2: Deepening & Integrating

1 - Noticing practice. Please follow this order, although you may alter the language for

developmental or contextual appropriateness:

“As you spend this time with your body, notice if there are any areas of holding or tension, anxiety or strain that seem to be calling your attention.” [pause]

“Now after your next inhale, make a deliberate intention to visualize your breath flowing to that part or area of your body.”

“Continue with this pattern over the next several breaths. Allow your breath to fully move through the body to the places, parts, and areas that need the breath the most.”

“As the breath continues to work its natural wonders in your body, allow any of this holding or tension, anxiety or strain to loosen... to dissolve... to let go.” [pause to allow for several breaths of exploration]

2 - Invitation to integration. Some lines you may use (in any combination):

“Here you can let go of all doing—all forcing—all striving.”

“In this place of deep silence and stillness, connect to the truth that being is your birthright.”

“Rest into the Divine essence of being.”

“You are pure awareness, pure light.”

3 - Pause: Allow a silent pause (6-8 breaths) between the last exercise (#2) and resting in intention (#4).

4 - Resting in intention. Some lines you may use (in any combination):

“In this place of deep, resting awareness, you are now invited to notice your intention once again.”

“Repeat your intention to yourself slowly and deliberately.”

“Embracing the fullness of your intention, repeat it to yourself several times, as if you are whispering a prayer.”

“Cradle this intention in your awareness.”

“Hold it in the deepest center of your being.”

“Rest into this sacred knowing.”

“Breathe into the fullness of this intention.”

[pause an additional 2-3 breaths or longer depending on time]

Transition from Stage 2 to Stage 3

1 - Final invitation, which is essentially a call to passively work with any unfinished business while

still in the meditation. Some lines you may use (in any combination):

“If there is an area in your life that needs to experience a sense of healing right now, notice that.”

“Send the healing power of your breath, working together with your intention, to that area of unfinished business.”

“Know that when it comes to deep healing, you do not have to force or strive.”

“Let the natural wisdom of the body and the breath guide you where you need to go.”

“You may call in your Higher Power or any of your ancestors or guides to assist you in this healing process.”

“Notice whatever you are noticing...and then go with that.”

“Trust the process.”

“Hold steady in the awareness and the knowing that you are cared for.”

2 - Awakening process; be mindful that some clients may require longer than others to safely transition from the practice and back into the fullness of the physical body. Please follow this order, although you may alter the language for developmental or contextual appropriateness:

“Now we will prepare to transition from our formal meditation.”

“Begin to invite gentle, small movements into the physical body, perhaps wiggling your fingers and your toes.”

“From those small movements, begin to explore some larger movements or stretches that feel natural and organic to help you fully awaken.”

“As you move, bring up your intention once more. Notice what it feels like to pair this internalized intention together with movement.”

If laying down:

“Now roll on to the side that feels most appropriate in your body today and then hold there for a moment before propping yourself up to a sitting position.”

If sitting down:

“Continue to move in a way that feels healthy and nourishing in your body, perhaps twisting side to side.”

“Now begin to open your eyes. Take your time with this transition. Blink them very gently to adjust back to the light in the space. Do not rush.”

Stage 3: Closure & Reintegration

1 - Invite the client to take any additional movements or grounding exercises that you’ve already established in the therapeutic process to transition from the yoga nidra to your formal session closure.

2 - Ringing a bell (tingshas, singing bowl) or chanting the sound of “Om” (if that client is willing) can also assist with the formal transition.

3 - Debrief with the client in a way that is appropriate to their treatment plan and goals. Make an effort to re-connect their intention to therapeutic goals. Perhaps issue a challenge or set a therapeutic assignment to connect with that intention on a daily basis in some way as part of their in-between session linking.

4 - Prepare to answer any questions that the client may have before the session formally concludes.

MD