Begin by lying down comfortably.
The body temperature tends to drop in yoga nidra,
In non-sleep,
Deep rest,
Maybe using a blanket,
Gathering any props you might want for your practice.
Softly close your eyes,
Aware of the space you're in,
Aware of your body.
Settling,
The muscles around the eyes,
Letting go,
The inner ears,
Melting,
The nose,
Relaxing,
The tongue,
Relaxed in the cradle of your jaw,
Neck and shoulders,
Sinking,
Become aware of your breath,
Breathing in comfortably through your nose,
As you exhale,
Lengthen the amount of breath out,
A comfortable breath in,
A longer breath out,
At your pace,
Invite in a few more rounds,
Letting your muscles relax onto the bones,
Sinking,
Below,
Very good,
Move your awareness to the space of your mind,
Imagine nothing but space,
A vast,
Expansive space,
Mentally,
Create an intention,
I am at peace,
I am aware,
If you're working with your own intention,
Use that for your practice today,
Mentally,
Repeat your intention three times,
Moving into a rotation of consciousness,
As I say each part of your body,
Allow yourself to sense that part of your body,
You don't need to think about it,
Or analyze it,
Just allow that body part to settle,
To release,
Let go,
Your mind is aware,
Your body goes into a state of deep,
Deep rest,
Become aware of your right thumb,
Settling,
Second finger,
Releasing,
Third finger,
Relaxing,
Fourth finger,
Fifth finger,
Letting go,
Back of the right hand,
Right palm,
The whole right hand,
Settling,
Letting go,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Sinking,
Below,
Right waist,
Hip,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Letting go,
Become aware of the left side,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of your left hand,
Palm,
Your left hand,
Releasing,
Letting go,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Sinking,
Below,
Left waist,
Hip,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Move your awareness to the back of your body,
The back of your heels,
Back of legs,
Back of hips,
Lower back,
Middle back,
Upper back,
The entire spine,
Releasing,
Melting,
Back of your neck,
Back of your head,
Settling,
Crown of your head,
A warm sensation,
Oozing down,
Relaxing the sides of the head,
The temples,
The forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Melting,
Dissolving,
Letting go,
The right eye,
Left eye,
The right ear,
Left ear,
Right cheek,
Left cheek,
The bridge of your nose,
The tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Upper set of teeth,
The lower set,
The tongue,
The back of your throat,
The front of the throat,
The front of the neck,
Right collarbone,
Left collarbone,
The upper chest,
Lower chest,
The navel center,
Move your awareness to your right arm,
The left arm,
Both arms sinking,
Releasing,
Letting go,
The right leg,
The left leg,
Both legs sinking,
Releasing,
Letting go,
Become aware of the front of your body,
The back of your body,
The whole of your body,
The whole body is relaxing,
Releasing,
Melting,
Notice your breath at your belly,
Your belly rises with your inhales,
Falls back down with your exhales,
Mentally count your breath back from 7 to 1,
7 belly up,
7 belly down,
6 belly up,
6 belly down,
Each breath out,
Your whole body is heavy,
Like the weight of the earth sinking into the surface below,
Deeper and deeper,
Into a state of deep rest,
Very good,
Allow yourself to enjoy relaxation for a few moments longer,
Very good,
Become aware of your breath,
Aware of your body,
Aware of the space you're in,
Taking this restful state with you,
As you slowly begin to reintegrate back into your day,
Deepen your breath,
Awaken your body,
Wiggling fingers and toes,
Moving arms and legs,
Breathe in fully,
Exhale completely,
Have a restful day.
