Welcome.
This yoga nidra invites us to turn inward,
Rest deeply,
And connect with our inner light.
Start to make yourself comfortable.
Finding any position allows the body to feel supported and at ease.
Take some time to settle.
Let's take a few breaths.
Inhale deeply through the nose,
Filling up completely and suspend the breath at the top.
And exhale,
Push all the breath out.
Inhale,
Filling up,
Expand.
Suspend the breath.
Exhale,
Release completely.
One last time,
Biggest breath yet.
And release.
Your breath returns to its natural rhythm.
Now allow your awareness to expand into the space around you.
Sense the space surrounding your body.
The space above you.
Beside you.
And beneath you.
Notice your body resting within that space.
Feel the weight of your body settling into the surface beneath you.
Feeling supported and held.
And just notice your breath.
A gentle rise and fall of your belly and chest.
Allow yourself to relax.
Let go.
And at this time,
We affirm our resolve or sankalpa.
Your sankalpa is your deepest intentionality or heartfelt intention.
You have a sankalpa you work with,
Welcome it now.
And if not,
You can set an intention.
You might consider.
I honor the light within me.
Silently state your Sankalpa or intention three times.
Now we move through a rotation of consciousness,
Bringing awareness to different parts of your body.
Let your mind freely travel from one part to the next without analyzing.
Right thumb.
Right first finger.
Right second finger.
Third finger.
Little finger.
Right palm.
Back of the hand.
Rest.
Right lower arm.
Right elbow.
Upper arm.
Shoulder.
Underarm right side of the waist.
Right hip.
Bye.
Me.
Right ankle.
Sole of the right foot.
Top of the foot.
Right,
Big toe.
First toe.
Second toe.
Third toe.
Little toe.
The whole right side of the body.
Left thumb.
Left first finger.
Second finger.
Third finger.
Little finger.
Back of the left hand.
Rest.
Left lower arm.
Elbow.
Left upper arm.
Shoulder.
Underarm.
Left side of the waist.
Left hip Knee ha.
And cool.
Heal.
Sole of the left foot.
Top of the left foot.
Big toe.
First toe.
Second toe.
Third toe.
Little toe.
Whole left side of the body.
Right shoulder blade.
Left shoulder blade.
Upper back.
MIDDLE BACK Lower back.
Crown of the head.
Back of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
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.
Roof of the mouth.
Through.
Collarbone.
Right side of the chest.
Left side of the chest.
Middle of the chest.
Mint Valley.
Low belly.
The whole head.
The whole torso.
The right leg.
Left leg.
Both legs.
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.
Begin to notice the rhythm of your breath.
No need to change it or control it.
Simply observe the body breathing.
And with each inhale,
Imagine a soft,
Warm light gently filling the body.
With each exhale.
A softening.
A release.
Take a few moments to stay connected with your breath.
Inhaling light.
Exhaling,
Ease.
And begin to imagine yourself walking slowly along a quiet path.
The air is warm and still.
Above you,
The sky is shifting from dusk to evening.
You notice the sky darkening.
The first hints of starlight appearing overhead.
Ahead in the distance,
You notice a light.
Blowing softly.
With steady steps,
You move closer to the light.
And feel calm and safe.
You come to a quiet open space where a single golden flame burns,
Steady.
Unwavering.
Sit beside this flame for a few moments.
Notice it's warm.
And its glow.
You feel peaceful in the presence of this light.
You notice how it illuminates everything around it without effort.
Just like the light within you.
With each breath.
Feel your inner light glowing softly within the center of your chest.
Allow the light to gently expand.
Through the chest the belly.
Through the arms and hands.
Through the legs and feet.
Rising into the throat.
A face.
The crown of the head.
The whole body softly illuminated from within.
Rest here in the warmth of your inner light.
Return once more to your sankalpa or intention.
Planting it gently into the quiet space of awareness,
Repeating it inwardly three times.
Slowly bring awareness back to your breath.
Bring awareness back to your body.
Invite gentle movement with the fingers and toes.
Circling the wrists and ankles.
Moving your body in any way that feels nourishing.
Taking your time to slowly transition.
And I offer my deepest gratitude.
Thank you for allowing me to guide you in this practice of yoga nidra.
Many blessings.
