Welcome to this Yoga Nidra for relaxation and grounding.
You can lie down in bed or on the floor.
Start to make yourself comfortable,
Getting cozy,
Covering yourself with a light blanket.
You can bring a pillow,
Cushion or bolster under your knees.
Gently close your eyes.
Allow your arms to rest by your sides.
Put a bit of space between the legs and the feet.
Notice if you're holding any tension in the body.
See if you can let it go.
Really take some time here to get settled in.
We'll start by taking a few breaths together.
Take a full inhale through the nose.
Hold the breath for just a moment.
Long exhale through the mouth.
We'll try that again.
Inhale through the nose.
Suspend the breath.
Let it go.
One last time.
Full inhale.
Hold it in.
Let it go.
Return your breath to its natural rhythm.
Allow it to feel effortless.
Develop awareness of your presence in your space.
Feel the body connected to the surface supporting you.
Bring your attention to the space between the body and that surface.
Become aware of your breath.
And now release awareness of your breath and your body.
Become aware that you are going to practice Yoga Nidra.
Yoga Nidra begins now.
At this time,
We affirm our resolve or Sankalpa.
Your Sankalpa is your deepest intentionality or vow.
If you have a Sankalpa that you work with,
Welcome it now.
Or you can welcome a simple intention.
You might consider I am rooted and grounded.
Or I am safe and supported.
Or I welcome deep relaxation.
Silently state your Sankalpa or intention three times.
Now we move to a rotation of consciousness.
Bringing awareness to different parts of the body.
Let your mind freely travel from one part to the next.
There's no need to analyze.
We'll start with the right side.
Right thumb.
Right first finger.
Right second finger.
Right third finger.
Right little finger.
The palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Right side of the waist.
Right hip.
Right thigh.
The knee.
Calf.
Ankle.
Heel.
Sole of the right foot.
Top of the right foot.
The right big toe.
First toe.
Second toe.
Third toe.
Little toe.
The whole right side of the body.
Left thumb.
Left first finger.
Left second finger.
Third finger.
Little finger.
Palm.
Back of the left hand.
The wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Left side of the waist.
Left hip.
Thigh.
Knee.
Calf.
Left ankle.
Heel.
Sole of the left foot.
Top of the left foot.
Left big toe.
First toe.
Second toe.
Third toe.
Little toe.
Whole left side of the body.
The right shoulder blade.
Left shoulder blade.
The spine.
Crown of the head.
Back of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Little muscles of the right eye.
Muscles of the left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Tongue.
Roof of the mouth.
Jaw.
Neck and throat.
Collarbone.
Right side of the chest.
Left side of the chest.
Center of the chest.
Mid-belly.
Low belly.
The whole head and torso.
The whole right leg.
The whole left leg.
Both legs.
The right arm.
Left arm.
Both arms.
Whole back of the body.
Whole front of the body.
Whole upper body.
Whole lower body.
The whole body.
The whole body.
The whole body.
Now bring awareness to your breath.
The whole body breathing.
Noticing the rise and fall of your belly.
Silently count the breath backwards from 27.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
Continue at your own rhythm.
If you lose count,
Just begin again.
Release the counting of the breath.
Bring your attention to your chest.
Now notice the rise and fall of the chest with your inhale and your exhale.
Again,
Silently count the breath backwards from 27.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
Continue at your own rhythm.
Release the counting of the breath.
Bring your attention to your throat.
Notice the sensation of the breath coming in and out of your throat.
Silently count the breath backwards from 27.
Release the counting of the breath.
Bring your attention to your nose.
The breath coming in and out of the nose.
Silently count the breath backwards from 27.
Inhale 27.
Exhale 27.
Inhale 27.
Exhale 27.
Inhale 27.
Exhale 27.
Inhale 27.
Exhale 27.
Inhale 27.
Exhale 27.
Inhale 27.
Exhale 27.
A white dove.
Geese flying overhead.
A frost-covered rooftop.
Smoke from a chimney on a cold morning.
A deer and her fawn in a meadow at dusk.
A brown rabbit.
A cardinal on a tree branch.
A clear crystal.
A silver flute.
A cozy brick cottage.
A steaming cup of tea.
A crackling fire.
A crescent moon.
A golden locket.
A streetlight.
A black feather.
A white sandy beach.
A snow-capped mountain.
A pine tree forest.
A babbling brook.
An open window.
A cozy sweater.
A fleece blanket on a chair.
A cello.
A green pear.
A wooden bridge.
A golden door.
A white candle in a dark room.
A white candle in a dark room.
A white candle in a dark room.
Now welcome back your sankalpa or intention.
Stating it again silently three times.
Allow your breath to deepen.
Become aware of the body.
Become aware of the breath.
Become aware of the feeling of relaxation and grounding.
Yoga Nidra is now complete.
You are welcome to stay just as you are and drift off to sleep.
If you're ready to continue with your day,
You can invite some gentle movement.
Gently blinking the eyes open.
Taking as much time as you need to transition.
I offer my deepest gratitude.
Thank you for allowing me to guide you in this practice of Yoga Nidra.
