Welcome to the practice of yoga nidra.
This yoga nidra practice is offered to help you purify the mind and body and let go of anything you are ready to release.
So create a space of comfort now.
Lie down on your back in shavasana.
In shavasana we let our legs fall slightly apart and arms rest slightly away from the body with the palms of the hands turning upward or in towards your body.
If you find it more comforting you may place your palms on your belly and heart.
Now settle in.
Relax.
Trust.
And close your eyes now just gently.
Letting your eyelashes barely touch.
Take a long slow inhale and let it go with a sigh.
Again take a long slow breath in and release.
As we enter into the practice of yoga nidra let your body fall into a deep restful yogic sleep.
While your mind stays aware of my voice and wanders between the space of waking and dreaming.
If you find that you've drifted off simply come back to the sound of my voice.
There is no way to do this wrong.
Allow yourself to become calm and steady.
Feel any tension in your body melting away.
Let your shoulders drop towards the ground.
Release any holding in your hands and feet.
And soften the muscles in your forehead.
And eyes.
And mouth.
And notice the inside of your mouth.
What it feels like.
And what it tastes like.
Become aware now of sounds near and far.
Moving from sound to sound without attachment.
Listen to the sounds now inside your body.
Perhaps you can hear your breath.
Or even your heartbeat.
As we enter this state of deep relaxation we state our heart's intention or sankopa.
There's great power in this intention.
Think about what you truly need at this time.
And state your sankopa as though it were already true.
For example,
I forgive.
I am healed.
I let go.
Sit in your heart for a moment to form your intention.
And when you're ready state it silently to yourself three times.
Let your awareness follow my voice now as I guide you through points of light in the body.
You may imagine this light as clear blue light shining from you.
You may see a star.
You may feel it as energy.
Know that the light purifies your body and mind and soul.
And allows for deep growth,
Healing and transformation.
Imagine now clear light shining from the space between your eyebrows.
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.
Clear blue light shining from your throat.
Left shoulder.
Left wrist.
Left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left pinky.
Left wrist.
Left shoulder.
Clear blue light shining from your heart center.
Left chest.
Right chest.
Clear blue light shining from your navel.
Right ankle.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right fifth toe.
Right knee.
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.
Pubic bone.
Navel.
Clear blue light shining from your third eye.
Now,
Let your awareness expand to include the whole body.
Clear blue light shining from the whole body.
Feel the air touching the body.
Notice where body and skin become air.
Feel the ground beneath you.
Cradling you in a safe embrace.
Feel where body meets ground.
Now,
Allow your attention to shift to where breath enters the body.
Feel the breath moving your throat.
Let yourself witness the breath without having to change it in any way.
Notice that breath comes to you like a gift.
Now,
Bring your awareness to the crown of your head.
As you breathe in,
Imagine your breath as clear light entering the crown of your head,
Going down to the soles of your feet.
And as you exhale,
The light returns from the soles of your feet to the crown of your head.
Now,
Imagine your breath coming from the crown of your head and traveling to your sacrum.
And as you exhale,
Back again.
Crown of your head to your navel.
Light and breath entering the crown of your head to your heart center.
And as you exhale,
Back again.
Breath entering the crown of your head to your throat.
And back to the crown.
Inhale from the crown of your head to your third eye.
And back again.
Now,
Gently watch your breath in its natural flow,
Counting your exhales backwards from 54.
Feel the sensation of blood moving through the body.
Feel the weight of water moving through like waves.
Let your bones feel heavy,
Sinking into the earth like soft soil.
Now,
Feel the heaviness melt away as your body becomes light.
Pure,
Clear light and love radiating from the body.
Visualize the space in front of your eyelids.
Rest in this warm and friendly darkness.
Let thoughts come and go.
If colors and patterns of light emerge,
Watch them with ease.
Letting them pass through your mind's eye like leaves in a stream.
Now,
Imagine pure and clear light radiating from your heart center.
Creating a circle of light around your whole body.
Recall your intention or sankopa now.
Repeat that silently to yourself again,
Three times.
Offering it to this light within and around you.
Visualize your body lying in stillness.
Imagine wakefulness like a pure and healing light entering through the soles of your feet.
Traveling up through your body into the base of your spine.
The place just below the belly button.
The space between your eyebrows.
As wakefulness returns,
Gently move your toes.
Preparing them to ground you to the earth again.
Let your fingers feel movement.
And open your eyes.
Notice that you are lighter.
You're freer.
And you can bring this into the day ahead.
The practice of yoga nidra is now complete.
