Before we settle into stillness,
Let's begin by gently awakening and releasing energy through the body.
Come onto your back.
Draw your knees into your chest.
Let your arms rest by your sides.
Inhale.
Bring your legs up towards the sky.
Your arms are up overhead as well.
Exhale.
Release your arms to the side and draw your knees into your chest.
Again,
Inhale.
Legs and arms up towards the sky.
Exhale.
Arms to your side.
Knees drawing into your chest.
Repeat this slow,
Fluid motion 5 more times.
Let it feel easy.
Now,
Hug your knees into your chest.
Let your knees fall to the right as your arms come wide.
Inhale knees to the center.
Exhale,
Knees come down to the left,
Arms to your side.
Do this side to side,
With breath,
A few more times.
Let your body unwind.
Let your mind soften.
Now,
Let your knees rest to the right.
Turn your head gently to the left if that feels okay.
Arms out to the side.
Take 3 deep breaths in and out here.
Belly rising,
Belly falling.
Gently switch sides.
Knees to the left,
Gaze to the right.
And arms out to the side.
Three more belly breaths,
Slow,
Grounded.
Come back to center.
Curl into a small ball,
Forehead to knees.
Exhale,
And as you release,
Come into your yoga nidra nest,
Your most comfortable shape.
Support yourself deeply as you begin to get comfortable.
Support beneath your knees,
Under your head.
Maybe use a blanket or an eye pillow.
Let your whole body feel safe and supported.
Take your time.
Become absolutely comfortable.
Inhale deeply.
Exhale with a soft sigh.
Two more times,
Inhale.
Allow any final adjustments,
And let your body become completely still.
Begin by simply listening.
Notice the furthest sound you can hear.
Let it come and go.
Now,
Listen closer.
The sound of your breath.
The sound of your heartbeat.
You are at the center of this sound.
Let it all fall away.
Now feel all of your breath moving in and out of your nostrils.
Imagine two streams of beautiful healing light.
As you inhale,
The light moves up through your nostrils with your breath to your third eye center.
That space between your forehead.
And as you exhale,
The light travels down through your nostrils and out of your body.
Repeat this soft,
Circular breath nine times.
Light goes in.
Light comes out.
Light goes in.
Light goes out.
Let this prana,
Life force,
Draw your attention inward.
Sense the glow building at your third eye.
This center of wisdom.
And now see a shift in the light.
It becomes a soft,
Rose-colored light.
This light radiates with the frequency of deep knowing and inner healing.
Let this healing,
Rose-colored light begin to travel through your body.
To your throat center.
Right shoulder.
Right elbow.
Right wrist.
Right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Entire right hand.
Right wrist.
Elbow.
Right shoulder.
Now allow this rose-colored light to travel to your left arm.
Left shoulder.
Left elbow.
Left wrist.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Entire left hand.
Left wrist.
Left elbow.
Left shoulder.
Move this light to your throat.
And then it drips down into your chest.
Into your heart center.
Your solar plexus.
Your navel.
Right hip.
Right knee.
Right ankle.
Top of the right foot.
Bottom of the right foot.
Entire right foot.
Right ankle.
Right knee.
Right hip.
Light draws across your body to your left hip.
It drips down into your left knee.
Left ankle.
Top of the left foot.
Bottom of the left foot.
Left foot full of this rose-colored light.
Left ankle.
Left knee.
Left hip.
Let this rose light expand at each point.
Feel the light filling your body from head to toe.
And then the light fills beyond your body.
The space all around you.
You are cocooned in rose-colored light.
A frequency of healing.
Of safety.
Of trust.
Rest your attention at the third eye center.
Let this rose-colored light gather there.
Allow it to guide you.
Notice if it travels to an area of your body that needs healing and attention.
Let it rest there.
You are held in light.
You are guided by knowing.
You are safe to trust what you feel.
We'll continue now with a sweeping breath.
Each breath moves from your body to the top of your head and then back.
Take ten breaths.
Beginning with your toes.
Inhale this light up your body to the top of your head.
Exhale the light down your body and out your toes.
Ten times.
Inhale from your toes to the top of your head and back down to your toes.
Five breaths.
From the heart to the top of your head and back down to your heart.
Five breaths.
From your throat to the top of your head,
Back down to your throat.
Ten breaths.
From the tip of your nose to the bridge of your nose.
From the bridge of your nose to the tip of your nose.
Ten breaths.
Twenty-five breaths.
From your third eye center to twelve inches above you and around you into the cocoon of this rose-colored light.
Back down to your third eye center.
Inhale third eye center.
Exhale twelve inches above your head.
Inhale back to your third eye center.
Allow this breath to move all around you.
Enclosing you in this cocoon of healing,
Warm,
Rose-colored light.
Rest.
Float.
Notice how deeply relaxed you are.
How the light fills every cell in your body,
Head to toe.
This gentle and loving cocoon surrounds you.
A frequency of healing,
Of safety,
Of trust.
Let yourself linger in this gentle breath.
There is no rush to return.
Allow your body to feel heavy,
Drawn into the support beneath you.
Cradled by the earth,
Held by light.
Let your awareness soften.
There is nothing to do.
You can let go.
Melt into the space between thoughts.
The space between breath.
The space between worlds.
Feel your body dissolve into this field of stillness.
Your breath becomes the breeze.
Your thoughts drifting clouds.
Your presence like a drop in the ocean.
Sleep may come.
Or you may simply rest in this sacred pause.
A space where deep healing occurs.
Where your nervous system resets.
And your spirit returns home.
If you are drifting towards sleep,
Let it take you.
Let it carry you like a tide.
Soft and endless.
If you are staying awake,
Let yourself rest here a little longer.
In the hush.
In the quiet.
In this infinite field of peace.
Let this final affirmation settle into your heart.
I am safe.
I am whole.
I am light.
I am home.
Thank you for practicing.
May you carry this intuitive light into your heart.
To your dreams and beyond.
