Welcome.
In the quiet borderland between waking and sleep,
Yoga Nidra activates deep brain rest,
Balancing the nervous system,
Easing tension,
And inviting the mind into the fertile silence of theta waves.
This is your time to let go,
To soften,
And to be gently guided into deep rest.
As you settle in,
Allow your body to be completely supported,
Lying on your back or in any position that feels most nourishing.
Allow your arms to rest by your sides,
Palms open,
Closing down your eyes and inviting stillness to wrap around you like a blanket.
Letting go of the day,
Letting go of all effort.
There is nowhere you need to go and nothing you need to do.
Just the sound of my voice and the rhythm of your breath to transport you into the space between waking and sleeping,
Into the quiet inner sanctuary of Yoga Nidra.
Becoming aware of your breath,
No need to change it yet,
Just noticing,
Feeling the breath as it moves in and out of your body.
And now we will begin the 4-7-8 breath to ease your nervous system and prepare your body for rest.
So we will inhale through the nose for 4 counts,
Hold for 7,
Exhale softly through the mouth for 8,
I'll guide you.
So let's begin.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Let's do 4 more of these rounds in your own rhythm.
Now let your breath return to its natural rhythm,
Slow and easy,
Bringing to mind your sankalpa,
Your intention,
A simple heartfelt statement in the present tense,
Something like I am deeply at peace,
I am safe and loved,
I trust the unfolding of my life,
Or I sleep deep and wake up refreshed.
And as you're ready,
You can repeat your sankalpa mentally 3 times,
Letting it soak into you like warm light,
Allowing it to settle into the soil of your subconscious.
Give thanks,
Knowing that it is already in the works.
Now we begin the rotation of consciousness,
A gentle journey through the body.
So let your awareness follow my words lightly,
As though your attention were a feather floating from point to point.
So starting the feather off at the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right waist,
Right hip,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Space between the toes.
Now to the left side,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Left waist,
Thigh,
Shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Space between the toes.
Now bringing your attention to the back of the body,
Right shoulder blade,
Left shoulder blade,
Spine,
Low back,
Hips,
Right glute,
Left glute,
And now the front of the body,
Lower belly,
Navel,
Solar plexus,
Chest,
Heart center,
And now the throat,
Jaw,
Lips,
Tongue,
Right cheek,
Left cheek,
Right ear,
Left ear,
Nose,
Tip of the nose,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Forehead,
Scalp,
Crown of the head,
Now feeling your entire body,
Your whole body held by the earth,
Soft,
Soft,
Still,
Heavy,
Safe.
Now invite the sensation of heaviness into your body,
Feeling the weight of your bones,
The pull of gravity,
The softness of surrender.
Now bring in the opposite,
Lightness,
Feel your body floating,
Spacious,
Weightless like a feather in the breeze.
Now return to heaviness,
Then back to lightness,
Feeling both sensations at once,
Heavy and light,
Grounded and floating.
And now welcome warmth,
A golden sun on your skin.
Now coolness,
A gentle breeze,
Cool air on your face.
Letting both be present,
The warmth and the coolness at the same time.
Letting go of opposites,
Resting in the space between.
Now imagine yourself walking through a twilight forest.
The light is soft,
Shadows long.
Birdsong fades as night falls.
You come upon a clearing,
A quiet meadow under the stars.
In the center,
A pool of moonlight.
You lie down in the light.
You feel the stars above and the earth below,
Held by both.
Nothing to do,
Nowhere to be.
Just this moment,
This rest,
This return to your deepest self.
Allowing the moonlight wash into your heart on the inhale,
And back out of your heart on the exhale.
Giving your heart a moonlight cleansing bath with each breath.
Counting backwards from eleven all the way to zero.
Breathing in the wave of moonlight into your heart.
Breathing out of your heart as the wave recedes.
From eleven to zero.
Take your time.
I'll come back for you on the other side.
Now gently return to your sankalpa,
Your intention.
Repeat it silently three times.
Let it echo in the quiet space within.
Know that this practice is working.
Trust your body.
Trust the rest.
There is nothing you need to hold on to.
Let yourself drift.
Float.
Dissolve.
May your night be peaceful.
May your dreams be gentle.
May you be held in rest and renewal.
Namaste.
