Lay down flat on your back.
You can put that small pillow underneath your head,
Roll underneath your knees,
And blanket on top of you.
Stretch your feet.
As far away from you as you can get them.
And just let your feet drop open,
Relaxing your legs.
Let your arms rest slightly outwards from the sides of your body with your palms turned upwards.
And then slide your hands along the floor towards your toes,
Sliding your shoulder blades down your back.
Lift your head,
Drawing your chin to your chest to lengthen the back of your neck.
Keep your neck long as you let your head relax back down.
Close your eyes.
And gaze just slightly upwards under your closed eyelids.
We are going to practice yoga nidra.
Softly open your awareness and healing.
This is not sleep.
It is meant to rejuvenate you.
Silently affirm to yourself,
I will stay awake.
I will stay awake.
Notice the cool air entering your nostrils and the warmer air leaving your nostrils.
Deepen the breath.
Notice the rise and fall of your belly and chest.
Take six more deep breaths.
With each exhale,
Releasing anything that is not present in this moment.
And anything that is no longer needed in this moment.
Within each inhale,
Draw in new light.
New life energy.
New life.
Inhale strength and energy.
Exhale,
Relaxation.
Yourself.
Each breath.
Release these deep breaths and let your breath flow.
Just come back to its natural rhythm.
Happening naturally.
Your breath happens on its own.
Recall your Sankalpa,
Your resolve.
And silently say it inside your head three times with full conviction.
With full intention so that it starts to awaken in every cell of your body and come alive.
We are going to do body mapping.
You're going to bring awareness to each of your body parts without moving them.
Just focus your mind.
On the body part that I'm mentioning.
Starting with the right hand.
Notice your right thumb.
Second finger.
Third finger.
Or finger.
Fifth finger.
Right palm of the hand.
Back of hands.
Rest.
Or arm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Right waist.
Right hip.
Right groin.
Bright thigh.
Me?
Ankle.
Deal.
Papa Foot?
Sole of foot.
Big toe.
Second toe.
Third toe.
Or toe.
5th toe.
Now left side,
Left hand.
Left thumb.
Second finger.
Third finger.
Or finger.
Beth Binker.
Palm of hand.
Back of hand.
Wrists.
Forearms.
Elbow.
Upper arm.
Left shoulder.
On your arm.
Left waist.
Left hip.
Right?
Bye.
Knee.
Left ankle.
Peel.
Pop a foot.
Soul of butt.
Left big toe.
Second toe.
Third toe.
Fourth toe.
5th toe.
Now mapping right to left.
Notice your right hand.
Left hand.
Write them.
Left thumb.
Right second finger.
Left second finger.
Right third finger.
Left third finger.
Right fourth finger.
Left or finger.
Right fifth finger.
Left 5th finger.
Right pump.
Left palm.
Right forearm,
Left forearm.
Right elbow.
Left elbow.
Right upper arm,
Left upper arm.
Right shoulder.
Left shoulder.
Right under arm.
Left underarm.
Right waist.
Left waist.
Right hip.
Left him.
Right,
Croyd?
Left right.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right cap love cats.
Right heel.
Left heel.
Right top of foot,
Left top of foot.
Right sole,
Left sole.
Right big toe,
Left big toe.
Right second toe.
Left second toe.
Right third toe.
Left third toe.
Right fourth toe.
Left fourth toe.
Right 5th toe.
Left 5th toe.
Old body parts.
Notice your whole right arm.
Full right arm.
Whole left arm.
Or left arm.
Right whole leg.
The whole leg is one unit.
Left or right.
The whole leg is one unit.
Notice your whole backside as one unit.
All back.
Full front side.
All front.
Whole body.
Notice your whole body.
As one body.
All together at once.
Now just notice the breath.
Effortless breath.
Feeling this smooth breath.
Back and forth.
Through your nostrils.
Slowly flowing.
Notice the breath.
Smoothly flowing back and forth through the nostrils.
Notice the breath.
Blowing through the throat.
Back and forth.
Breath smoothly flowing back and forth through the throat.
Notice the gentle rise and fall of your chest.
Expansion.
And contraction.
With each breath.
Gentle rise and fall of the chest.
Now notice the gentle rise and fall of your belly.
Expanding and contracting with each breath.
Rise and fall of the belly.
Soft expansion.
Gentle contraction.
With each breath.
Keep watching the belly with your mind.
Now start counting the breaths.
Backwards from 27 to 1.
Inhale 27.
Exhale,
27.
Inhale 26.
Exhale 26.
Inhale 25.
Exhale 25.
And so on down to one.
If you lose,
Count.
Just start over again at 27.
If you've already made it to one.
Start over again at 27 and breathe more slowly.
Outing the breath from 27 to 1.
Now let go of the counting.
And let your breath move on its own again.
Going into our sensory awareness.
Noticing opposites so we create balance and come back to the center.
Imagine your body really,
Really heavy.
Heaviness throughout your body.
Legs heavy.
Arms heavy.
Bed heavy.
Full body.
So heavy.
So heavy,
Your body is just sinking into the floor.
I'm aware of heaviness in the whole body.
All body heavy,
Melting into the floor.
A go of the heaviness.
Let it fall away and your body become light.
Lightness in the body.
Legs Light arms,
Light.
Add light.
Whole body.
Weightless.
Feeling of spaciousness.
And floating in the air.
Drifting up above the floor.
Whole body light.
You whole body light.
Weightless.
Smooth as air.
Release the focus on lightness.
And now imagine your body getting hot.
Manifesting heat in your body.
And it's just radiating outward so hot.
Like glowing ember.
That grows brighter and warmer.
Old body becomes hot.
Lowing.
You can imagine yourself lying on hot sand on a summer's day.
With the sun blazing down on you from above.
All body hot.
Full body,
Hot and boiling.
Feeling that heat in every cell of your body Allow the heat to dissipate and fade.
Feeling your body cooling.
Create the experience of cold in your body.
Whole body cold.
Shivering.
You can imagine swimming in very,
Very cold water.
All body cold.
Fingers cold.
Hose cold.
Nose cold.
Hold to the core of your being.
All body cold.
Obalikon.
Breathing every cell.
Let the coldness fade.
And your body come back to a neutral temperature.
That feels natural and comfortable.
Boldness fades.
Now bring your attention to the space behind your eyes.
The dark space behind your eyes.
Inner space.
Rest your awareness here,
Behind the eyes.
Notice if you see anything.
Images.
Colors,
Patterns.
Observe these with detached awareness.
Now visualize yourself.
Walking down a path.
Sand underneath your feet.
Tropical plants and trees along your side.
It's a nice,
Comfortable,
Warm day.
The right amount of heat.
You can hear the buzzing.
Of the crickets and other insects.
Chirping of the birds.
All different colorful birds flying in front of you.
Eventually you get to a clearing.
As the space opens up.
It's just sand in front of you.
Soft,
Soft sand.
Clear day with sun above.
Shining brightly.
But just emanating the right amount of heat for you to be comfortable.
You can see the ocean at a distance.
As you walk closer to the water's edge.
The ocean gets bigger and bigger.
The sound of the ocean waves louder and louder.
You find a nice spot.
Close to the water's edge where you feel safe and comfortable to sit down.
As you sit there,
You can hear the ocean breathe.
Aung Sanh The vast.
Wide.
Broad.
Ocean.
In its breath.
Aum Sah and you notice.
Your breath.
Naturally matches the ocean's breath.
As you inhale.
Aum As you exhale,
Soooooooooooooooooooooooooooooooooooooo Listen to the ocean.
As you breathe with it.
Inhale Hong.
Exhale,
Soften.
As if the ocean encompasses the whole world.
As you breathe with it.
You become one with the ocean.
And one with the whole world.
Slowly the people closest to you in your life.
Start walking out from the past.
Into the clearing.
And they all sit alongside you.
Ace in the Ocean.
Listening to the ocean.
Breathing with the ocean.
And breathing with you.
All breathing together.
In unison.
So that it starts to feel like one breath united slowly or other friends,
Family members,
Acquaintances,
Co-workers.
I'm out to the ocean.
And all sit in the line.
Base in the Ocean.
Breathing with the ocean.
Breathing with you.
Inhale home.
Exhale,
Soften.
Slowly all the people who live in your city.
Are coming out to the clearing.
Sitting at the water's edge.
Forming a horseshoe shape.
Breathing together.
As one.
And then joining in.
All the people who live in your region.
Holy coming out.
Sitting at the ocean's edge.
All the people.
Who live in your country.
Sitting at the ocean's edge.
Everyone who lives in your continent.
Thumbs out!
Sit together.
And breathe together.
As one.
Starting to form a ring around the world because this ocean connects all continents.
And all people on all the other continents.
Are sitting at the edge of this ocean.
All forming.
A giant ring.
Of all people in this world.
Breathing.
Together.
In unison.
With the ocean.
With you.
Becoming United.
As one.
One breath.
One pulse.
With every inhale you all take.
New life enters.
As if you are born again.
With every exhale.
Old life.
You no longer need to remember.
Leaves.
Releasing all that doesn't serve you anymore.
Each breath.
Inhale new life.
Exhale and release the hold.
Becoming reborn again.
Time and time.
Again.
Opening up.
The opportunity.
Or new life.
New world.
New way of being.
Consciousness.
Expanding,
And growing.
Within this one breath.
The pulse of the world.
All join together.
You Bring your focus.
Back to your Sankalpa,
Your resolve.
Silently repeating it inside your head three times.
With clarity.
Focus.
And absolute peace.
Repeat your resolve three times.
Become aware of your breath.
I'm aware of your body whole body.
Notice the feeling.
Of your breath.
Embody.
And body.
A slow,
Deep breath in.
And slowly let it out.
Start to become aware of your surroundings.
Notice what sounds you may hear.
Notice what sensations you feel on your skin.
Whether it's your clothes on your body,
Blanket on top of you.
Of lore underneath you.
Air touching your bare skin.
Take another deep breath in.
Slowly exhale.
Start to move your body.
Wiggling your fingers And then your toes.
Turn your head from side to side.
Move your hands and your feet.
Take a slow,
Deep breath in.
And out.
Gently move and stretch your body.
Reawaken.
And come back.
Softly blink your eyes,
Opened and closed.
Slowly roll onto one side of your body.
Slowly press yourself up.
Sitting comfortably.
Now fully awake.
And conscious.
Repeat your Sankalpa.
Your resolve.
Three more times.
Envisioning your it.
And seeing yourself embodying it.
See this resolved.
Come to fruition in your life.
Heal it.
And know it.
Aum.
Peace.
Amen.
