Welcome, beautiful souls!

Ragini Ashok here , and today we move into a deep meditative practice, Yoga Nidra, or yogic sleep. In this practice, you will rest in stillness, while gently guiding your awareness through every part of your body. As you notice each part, you release tension, soften, and enter a profound state of rest.

Let your body relax and lie down comfortably. Arms by your side, palms facing upward. Feet gently falling outward and slightly apart. Adjust your position so that you can remain still and at ease.

Close your eyes. Take three deep breaths. Inhale deeply… exhale completely. Again—inhale… exhale… one more time, inhale… and let go.

Allow the breath to find its natural rhythm. Feel yourself supported by the earth beneath you.

Body Awareness

We will now move the awareness slowly through the body. No need to move, simply feel each part as it is named.

Right Side

• Bring your attention to your right-hand thumb. Feel it alive with energy.

• Second finger, third finger, fourth finger, little finger.

• Palm of the right hand, the back of the hand.

• Right wrist.

• Forearm, elbow, upper arm.

• Shoulder joint.

• Right armpit.

• Right side of the chest.

• Waist, hip joint.

• Right thigh, knee, calf, ankle.

• Heel, sole of the foot.

• Top of the foot.

• Right big toe, second toe, third toe, fourth toe, little toe.

Feel the entire right side of your body glowing with awareness.

Left Side

• Now bring attention to your left hand thumb.

• Second finger, third finger, fourth finger, little finger.

• Palm, back of the hand, wrist.

• Forearm, elbow, upper arm.

• Shoulder joint, armpit.

• Left side of the chest, waist and hip joint.

• Left thigh, knee, calf, ankle.

• Heel, sole of the foot, top of the foot.

• Big toe, second toe, third toe, fourth toe, little toe.

Feel the entire left side of your body glowing with awareness.

Back of the Body

• Awareness to the right shoulder blade, left shoulder blade.

• Right buttock, left buttock.

• Spine from bottom to top.

• Feel your entire back of the body resting against the ground.

Front of the Body

• Awareness to the top of the head.

• Forehead, temples.

• Right eyebrow, left eyebrow.

• The space between the eyebrows.

• Right eye, left eye.

• Right ear, left ear.

• Nose, tip of the nose, nostrils.

• Cheeks, lips, tongue, teeth and chin.

• Throat, collarbones.

• Chest area- lungs, diaphragm, center of the chest, your heart space, major blood vessels.

• Upper abdomen- Liver, gallbladder, stomach, pancreas, spleen, kidneys: (right and left), small Intestine, large Intestine.

• Lower abdomen- Small and Large Intestines, appendix, reproductive Organs, urinary Bladder

• Pelvis, hips.

Inner Awareness

• Bring awareness to the whole right leg… the whole left leg.

• The whole right arm… the whole left arm.

• The entire back body… the entire front body.

• The head, neck, and face.

Now feel the whole body together, as one unit of awareness. A complete field of sensation.

Release Exercise

Now slowly scan your body once again, from head to toe. As you notice each part, ask gently,
“Am I holding any tension here?”

If you find tightness, heaviness, or discomfort, breathe into that place. As you exhale, imagine the tension softening and being released.
Release the tension in your jaw. Release the shoulders. Release the chest.
Let the stomach soften, let the hips relax.
Release through the thighs, knees, and ankles.

Breathe lovingly, compassionately and deeply into these areas. Tell your body, “I am safe. I allow you to release, I love you.”
Feel every part of your body unwinding and melting into the ground. Feel this connection with your body.

Deepening into Stillness

Sense the body as heavy, sinking into the earth.
Sense the body as light, almost floating.
Feel warmth spreading through the body.
Now, sense coolness spreading through the body.

Become aware of the natural rhythm of your breath. Without control, simply watch it. The breath flowing in… the breath flowing out.

With each breath, your body dissolves into a state of stillness. Only awareness remains.

Closing

Stay in this vast, spacious awareness for a few more breaths.
When you are ready, begin to gently deepen your breath. Wiggle your fingers and toes.
Slowly roll to one side, and when you feel complete, sit up with eyes closed.

Bring palms together at the heart. Take a moment of gratitude for your body, your breath, your awareness.

Yoga Nidra is now complete.

Love & infinite blessings,

Ragini