Tell yourself that you're entering the container of Yoga Nidra right now.
You don't need to do anything.
Nowhere to be,
Just stay right here and practice Yoga Nidra.
Set the intention to follow my voice throughout and know that if you fall asleep,
That's just what your body needs today.
Bring your attention to the farthest away sounds you can hear and then any sounds in the room that you're in,
Any sounds of your body,
Maybe your heartbeats,
Your breath.
Take a deep breath in and exhale with a sigh.
A couple more breaths like that.
Inhale deeply and exhale with a sigh.
Bring your attention now to something you want to grow more of,
Develop more of in your life.
Listen in for that,
For that glimmer,
For what your heart is truly desiring.
And when you have an idea of that,
State it to yourself in the present moment as if it's happening right now.
And repeat that statement to yourself three times,
Feeling it resonate through your whole body.
And then we will begin to bring our attention through the body.
As I name the body parts,
Imagine you're opening a valve in that body parts,
Letting any tension release.
Starting with the space between your eyebrows,
Right eye,
Left eye,
Right eyebrow,
Left eyebrow,
Right temple,
Left temple,
Full forehead,
Nose,
Right side of the jaw,
Left side of the jaw,
Whole jaw,
Roof of the mouth,
Floor of the mouth,
Tongue,
Right ear,
Left ear,
Back of the head,
Top of the head,
Whole head and face.
Attention now to the neck,
Throats,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Small finger,
Palm of the hands,
Right wrists,
Elbow,
Shoulder,
Hollow of the throats,
Left shoulder,
Left elbow,
Wrists,
Right elbow,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Small finger,
Palm of the left hands,
Left wrists,
Elbow,
Left shoulder,
Hollow of the throats,
Heart center,
Right side of the chest,
Left side of the chest,
Heart center,
Solar plexus,
Lower abdomen,
Right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Small toe,
Right ankle,
Knee,
Right hip,
Center of the pubic bone,
Left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Small toe,
Left ankle,
Knee,
Left hip,
Lower back,
Mid back,
Upper back,
Back now to the space between your eyebrows,
Feel your whole body resting on the surface below you,
Your whole body resting,
Welcome sensation,
Now bring attention to your breath,
Now bring attention to your breathing,
As you inhale,
Feel the earth rising to support you,
And as you exhale,
Feel yourself softening into the support of the earth,
Continue to breathe like this at your own pace,
Inhaling to feel the earth rising up to support you,
And exhaling into the support of the earth,
And now begin to bring to your minds,
Things that you are grateful for,
These could be people,
Living or passed on,
They can be things that nourish you or bring you joy,
They can be animals,
Experiences,
Just begin,
One by one,
Bringing them to your minds,
With each inhale,
Bringing one thing or person into your mind that you are grateful for,
And as you exhale,
Saying the words thank you in your minds,
Going at your own pace,
As you inhale,
Feel the support from whatever it is you are focusing on,
And exhale thank you,
Keep going like this,
Your mind on one thing or person at a time,
Noticing what supports you,
Inhaling,
Focusing on what supports you,
And exhaling thank you,
Now letting this go,
Let's take a moment to step back a little bit and notice yourself practicing yoga nidra,
Deeply peaceful,
Resting,
Coming back into yourself,
Feel the vibration in your body,
And let yourself rest into that vibration of energy,
Nothing to do,
Nowhere to go,
Just rest into that vibration of energy,
And from this place of deep quiet,
Bring your intention back to your minds,
Noticing if it still completely resonates,
Or if you may need to shift it at all,
And then repeat that to yourself again,
Three times,
Letting it come from your heart,
And feeling it in your whole body,
Imagine it like a seed that you are blessing,
And then planting into rich,
Moist,
Fertile soil,
And then imagine that you are sitting with your support network,
Maybe the people or things that you focused on with gratitude,
Maybe visionaries that come to you,
Welcome who or what there is to support you and guide you,
Notice who shows up organically,
And let yourself take in their supports,
And if you have any questions you need guidance on,
You can take a moment to ask those questions,
And then listen and receive,
And then thanking them,
Letting them go,
Knowing you can come back to the support anytime.
Now take a couple breaths,
And notice where that breath wants to land in your body,
Where in your body it may be calling out to you,
And then from this place,
Listen in for any sensations or images,
Any words or phrases that might be coming to you from your inner self,
Anything it wants you to know,
Just take a moment and listen with curiosity,
And then being thankful for any message you received,
Even if it was nothing,
Knowing that's okay too,
Feeling how it feels in your body.
Then as we begin to emerge from this yoga,
Knead or nap,
Repeat your intention to yourself one more time,
And now the Nidra ends.
If you want to keep resting,
Keep resting.
If you're waking up,
Start to become more and more aware of your surroundings,
Notice what's above you,
Notice the support of the ground below you,
Notice what's around you,
The gentle rhythm of your breath,
And maybe take a few moments to notice the effects of this practice,
Allowing its benefits to truly land in your body,
Your nervous system,
Your minds,
All the layers of you.
Slowly waking when you're ready,
As you listen to this quote by Rumi,
Let the beauty we love be what we do.
There are hundreds of ways to kneel and kiss the ground.
This completes Yoga Nidra.
Take a moment and thank yourself for practicing today,
Knowing that this is an act of self-love.
