Welcome to this Yoga Nidra class.
Get yourself comfortable and relaxed.
Lying down.
Check for any lumps and bumps.
Check for anything that might distract you during this practice.
Lying down comfortably now.
I invite you to scan your whole body,
Making sure everything is comfortable.
Scanning from your feet,
To your legs,
Your hips,
Your back,
Your arms,
Shoulders,
Jaw,
Forehead.
Check and make sure everything is relaxed.
If you need to make any adjustments,
I invite you to make them now.
Let's take a deep breath in.
And as you exhale,
Let go.
Let go of any thoughts.
Let go of anything you need to do.
Giving yourself this time to just be.
No goal.
No destination.
Just experiencing peace and bliss for the time of this meditation.
If you haven't already,
Just make those final little adjustments.
And bring in to this experience stillness.
Knowing that you can move,
But if it feels good,
Allow yourself to enjoy stillness.
This chance to do nothing.
Resting just as you are.
If it feels restful,
Allow the words to be received energetically rather than mentally.
Like the waves of the sea coming in and out.
So is my voice.
Even the mind can rest now.
In this place,
There is just effortless awareness.
Awareness of the breath.
And feeling all experiences becoming more and more effortless.
Serene and effortless.
You are now in Yoga Nidra.
As we begin the process of sweeping energy throughout the body.
And making energetic connections from point to point.
It will be like drawing electrical currents,
Beams of light throughout the body.
And experiencing energy and energetic connections sweeping through your whole body.
Let's start at the right thumb.
And move to the tip of the index finger.
To the tip of the middle finger.
To the tip of the ring finger.
To the tip of the little finger.
Drawing over to the left thumb now.
The energetic current moving the beam of light to the tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Over to the right wrist.
And then the awareness to the left wrist.
Right elbow awareness.
Left elbow awareness.
Connecting energy throughout your whole body.
Right shoulder energy.
Left shoulder awareness.
Awareness to the hollow of the throat.
To the back of your head.
All the way up to the crown of your head.
Down to your eyebrow center.
Awareness.
Energy on the right eyebrow.
Moving to the left eyebrow.
Right eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Energy moving to the tip of the nose.
Awareness on your upper lip.
Awareness on your lower lip.
Awareness moving to the tip of the chin.
Hollow of the throat.
Heart center.
Heart opening energetically.
Right side of the chest.
Back to your heart center.
Left side of the chest.
Back to your heart center.
Energy moving to your navel.
To the tip of your tailbone.
Right hip awareness.
Left hip energy.
Right knee.
Left knee.
Sweeping energy through the whole body.
Right ankle.
Left ankle.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Big left toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now the whole right side of your body.
Awareness on the right side of your body.
Moving the awareness to the whole left side of your body.
Now feeling the energy of the whole body.
The whole body together.
Feel your whole body.
Welcome the whole body of energetic connection all at once.
Now becoming aware of the breath coming in and out of your body.
There is nothing to do.
Just being aware.
Noticing the breath coming in and out of your body.
Feel the breath flowing.
Streams of air flowing in and out of the nasal passages.
And streams of air flowing out.
Total relaxation.
In your whole body relaxed.
Healing held and supported by Mother Earth.
When you are ready you could now wiggle your fingers and your toes.
You might want to flare your nostrils a little bit.
Take a couple of deep breaths.
Slowing down.
Taking time for you.
Feeling nourished.
Feeling replenished.
When you are ready you can gently press yourself up to a seated position.
Give yourself a hug and some gratitude for this time that you have had in Yoga Nidra.
Thank you.
