We will practice yoga nidra lying on your back.
Please take a moment to make yourself as comfortable as possible.
Use any props you have available to support your body.
Before we begin,
Bringing to your mind's eye your sankalpa or intention,
An I am statement,
Something that you desire.
Repeat it quietly and internally to yourself three times.
As you settle into your lying down position,
Bring your awareness to the spaces between your body and the earth beneath you.
Invite your body to soften and rest.
As you begin to surrender into relaxation,
Notice the spaces between your body and the earth beneath you becoming smaller and smaller.
Your body relaxed,
Lying on the floor.
We will begin a rotation of awareness.
All you have to do is allow your awareness to follow my voice as I guide you from point to point within your body.
Right heel,
Left heel.
Right calf,
Left calf.
Right knee,
Left knee.
Right thigh,
Left thigh.
Right hip,
Left hip.
Both hips together.
Lower back,
Middle back.
Upper back,
Back of right hand.
Back of left hand.
Right wrist,
Left wrist.
Right forearm,
Left forearm.
Right elbow,
Left elbow.
Right upper arm,
Left upper arm.
Right shoulder,
Left shoulder.
Both shoulders together.
Neck,
Back of head,
All points of contact with the earth.
Move your awareness to your mouth.
Become aware of your tongue.
Lower jaw,
Lower row of teeth,
Upper row of teeth.
Gums,
Upper lip,
Lower lip.
Space between your lips.
Both cheeks,
Right ear,
Left ear.
Forehead,
Both temples,
Top of head,
Back of head,
Tip of nose,
Right nostril,
Left nostril.
Right eyelid,
Left eyelid.
Right eye,
Left eye.
Right eyebrow,
Left eyebrow.
Space between the eyebrows.
Now go to the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Ribs,
Waist,
Hip,
Right thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Go to the left hand.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Ribs,
Waist,
Hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Groin,
Right buttock,
Left buttock,
Lower back,
Mid-back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Right inner ear,
Left inner ear,
Roof of the mouth,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle chest,
Upper abdomen,
Navel,
Lower abdomen,
Groin,
Whole spine,
Whole head,
Right arm,
Left arm,
Both arms together,
The whole right leg,
The whole left leg,
Both legs together,
Whole front body,
Whole back body.
Be aware of the whole body,
Whole body.
Now bring your awareness to your breath.
Follow the gentle tide of your breath without altering it.
Now envision your breath as a golden light flowing up and down your spinal column.
With your inhale,
The golden light flows from the tailbone to the crown of the head.
And with your exhale,
It flows from the crown of the head back down to the tailbone,
A cosmic tide of prana.
Stay with your breath as it flows up and down your spinal column,
Golden,
Vibrant,
Radiant.
Now bring your awareness to the sensation of heat,
Your right leg warm,
Your left leg warm,
Both arms warm,
Torso warm,
The whole body becoming hot.
All at once,
Your body becomes cold,
Legs cold,
Arms cold,
Torso cold,
The entire body cold.
Now let that go.
Imagine you are standing outside in nature.
You feel your bare feet on the earth.
You're standing in an open meadow,
Surrounded by a lush forest.
You tip your face upward to feel the warmth of the sun.
Smell the wildflowers in the air.
In the distance,
You see a path leading into a forest.
You walk down that path and step into the forest.
Once inside the forest,
Your eyes adjust to the shade of the trees.
The path continues in front of you and winds easily up the hillside.
Sunlight shines through the trees.
Birds sing in the distance.
You continue on the path as it climbs steadily uphill.
Near the top of the hill,
You see a small opening in the side of the mountain.
This opening is a cave.
You feel drawn to the cave and walk toward it.
Within the cave,
You see a single lit candle.
You realize you've stumbled into a sacred temple.
You sit down upon the earth and a sense of calm washes over you.
You feel at peace with all that is.
You need nothing from the outside world.
You gaze into the candle flame.
You drop into deep meditation.
In the middle of the flame,
You see the purest golden seed,
Untouched by the flame.
And on the surface of the seed,
You see your sankalpa,
Your intention inscribed.
Gaze into the flame once again.
The seed is no longer in the flame.
The seed is now in your heart.
Repeat your sankalpa three times,
Quietly,
Internally,
And with meaning.
The practice of Yoga Nidra is now complete.
Gently guide your awareness back into your physical body.
Lying on the earth,
Become aware of your breath,
Your body slowly breathing in and out.
Without opening your eyes,
Become aware of your surroundings,
The earth beneath you.
As your awareness comes back,
Invite your breath to deepen.
When you feel ready,
Stretch your arms long overhead.
Extend your legs long.
Point your toes and take a full body stretch.
Slowly roll over into a fetal position on your right side.
Take a moment here,
And when you are ready,
Slowly,
Gently,
Press up into a comfortable seat.
