So give yourself a moment to set up your yoga nidra nest which is different from your bed.
Your bed is dedicated to sleep and your yoga nidra is a different practice.
So have a yoga mat on the floor or a towel or a blanket.
Make sure that your lower back is supported by having a cushion or a bolster underneath your knees.
Check that your heels are touching the floor with your feet and your toes moving slightly out to the side.
Also make sure that your neck is nice and long.
Have your chin slightly toward your chest and if necessary even have a thin pillow underneath your skull.
If it happens to be chilly where you are,
Grab a blanket.
Have a blanket on top of you with your arms out and the palm of the hand facing up toward the sky.
And if where you are is bright,
You can have a shawl or a eye pillow on top of your eyes.
So once you find the right position and the right setting for you,
Feel free to invite some gentle movements.
Perhaps move your head from side to side,
Perhaps roll your ankles or roll your hips in a circling motion.
Once you move your joints,
Once you feel a little bit more lighter and open,
Invite complete stillness.
Begin to make the resolution to remain awake for the whole practice.
A part of you will remain awake even though your mind and your body will sleep.
Your awareness will remain aware.
Begin to sense and pinpoint the sounds around you starting with the sounds outside the room you are in.
No judgment.
Pay attention to the sounds without attaching a story to those sounds.
Now begin to zoom in as you pay attention to the sound around you in the room you are in.
Pay also attention to the temperature in the room,
The contact with your clothes or with a blanket.
Can you open your back body to the space and beneath you as you allow the earth to support you.
Now pay attention to your breath.
Notice the air coming in your nose.
Notice that your breath has a certain texture.
Pay attention to the length and the volume of each breath.
Notice that your inhalation feels a little bit cooler than your exhalation.
Remain aware of your breath as you now deepen your breath.
As you inhale you feel your belly opening and rising.
As you exhale notice your belly gently softening and contracting.
Inhale all the way down to your belly.
Belly expands.
As you exhale exhale all the way up and out as your belly contracts.
Remain aware of those movements in your abdomen.
As you let go more and more with each breath.
As you become more and more conscious of your exhalation.
Every time that you exhale notice that you let go of something.
Let go of your to-do list.
Let go of your responsibilities.
You let go of any worries.
Allow your environment to take a deep nurturing turn.
Breath slow.
Body relaxed and mind empty.
Notice now that you are no longer the breather.
As your breath becomes more and more effortless,
You become the awareness watching your breath.
Also notice that you are no longer the doer.
Doing happens as you lay here consciously.
Now we guide your awareness deeper and deeper into your body.
At each point I mention you will visualize a bright blue light for the qualities of nutrients and healing.
And every time I mention a part you will relax them in turn.
Starting with your midbrain.
Point of blue light.
Nutrients and healing.
Move your awareness to the center of your throat.
Then your right shoulder.
Right elbow.
Blue light healing and nutrients at your right wrist.
Right thumb.
Right index finger.
Middle finger.
Ring finger and pinky finger.
Move your awareness to your right wrist.
Right elbow.
Right shoulder.
Relaxation.
Point of bright blue light.
Right shoulder.
Throat center.
Point of blue light at your left shoulder.
Left elbow.
Left wrist.
Left thumb.
Index finger.
Middle finger.
Ring finger and small finger.
Point of blue light and relaxation at your left wrist.
Left elbow.
Left shoulder.
And healing at the center of your throat.
Center of your chest.
Right side of your chest.
Center of the heart.
Left side of the chest.
Center of the heart.
Navel center.
Blue light.
Effortless.
Point of bright blue light at the base of your spine.
Right side of the hip.
Right knee.
Right ankle.
Big toe.
Second toe.
Third toes.
Fourth toe and pinky toe.
Point of blue light at your right knee.
Right side of the hip.
Base of the spine.
Point of blue light,
Nutrients and healing.
The left side of the hip.
Left knee.
Left ankle.
Left big toe.
Second toe.
Third toe.
Fourth toe and pinky toe.
Point of blue bright light at your left knee.
At your left side of your hip.
Point of blue light at the base of your spine.
Navel center.
Center of your chest.
Point of blue light at your front center.
Midbrain.
And now expand all of those points at once.
Like you are watching a constellation of stars from a beach during a warm and cloudless night.
Accept that this constellation of stars is not outside of you but instead inside of you.
Become aware of the space in between the stars and feel your breath as life force,
As energy moving in between the space,
In between the stars.
You are that space of consciousness.
Aware of your body breathing.
Now in that space see or feel in your own way the color rose.
Expand the body and the mind in a rose colored cloud.
Melt into that cloud.
Aware of rose light.
Body is asleep.
The mind is asleep.
But you are aware.
Aware of rose.
Now let go of all imageries.
As you sense the body dissolves.
So the space inside of you is the same space as a space outside of you.
Rest in nothingness.
Rest in deep consciousness.
Of your breath again.
Allow your breath to deepen and expand your awareness to the room you are in.
Now invite some gentle movements down to your feet and your toes,
Down to your hands and your fingers.
You may want to move your head gently from side to side.
Take a big stretch out as you reach your arms over your head and point your toes.
This practice is a pretty big one so take the time you need to emerge from this space and slowly come back to your reality.
The practice is now finished.
