Welcome.
This yoga nidra practice is a space to completely unwind and release.
A gentle balm for the nervous system,
Allowing the ever-busy,
Churning mind to soften and slow,
So you can truly rest.
Allow this time to be a space for you to tend to your heart,
Mind,
And body.
You can think of this practice as a full nervous system reset,
Guiding you back to a place of ease and inner calm.
We'll move slowly into a state of deep rest,
Peeling back the layers of stress and tension from the day gone by.
Find a quiet,
Comfortable place where you won't be disturbed.
Take your time setting up your yoga nidra nest,
Supporting your head,
Knees,
Covering yourself up for warmth.
Perhaps an eye covering to soften the light.
No effort,
No striving.
Allow yourself to arrive,
Held in a cocoon of rest.
Let the body begin to unwind into the ground beneath you,
Muscles softening,
Bones heavy,
Releasing.
Take two sips of air in through the nose.
Exhale,
Let it out.
Two more times.
See if you can make yourself 5% more comfortable.
Feel the muscles in the face,
The jaw,
The eyes.
Let them soften.
Shoulders unwinding into the ground.
Belly and pelvis soften.
Legs and feet become heavy.
Whole body relaxing into the ground.
Feel the right ear,
Left ear.
Aware of the sounds in the room.
Aware of the sound of your breath.
Feel the sensation of the breath as it enters and exits.
The rise and fall of the belly.
Feel the flow of breath in the body.
Whole body and mind completely relaxing.
Nothing to do.
Nowhere to be.
Resting into stillness.
Bring your attention to the center of your forehead.
Attention to the center of your chest,
Your heart.
Can you feel these two places at once?
The places where inner knowing,
Love,
And trust reside.
As you rest in between these two places,
We'll invoke our sankalpa now.
Your heart's intention spoken in the present tense.
Using your own or.
I live life with ease in my heart.
I live life with ease in my heart.
Speak your sankalpa three times in your mind's eye.
Let that go.
Let it rest in your heart and mind like a seed.
We'll move through a rotation of consciousness.
As you bring your attention to the different parts of the body,
Imagine a warm golden light softly touching each place as you rest your awareness there.
Bring all of your attention to the center of the forehead.
A warm golden light resting in the center of your forehead.
In between the eyebrows.
The bridge of the nose.
The right nostril.
Left nostril.
Tip of the nose.
Upper lip.
Lower lip.
The teeth and gums.
The tongue.
Roof of the mouth.
The inside of the right cheek.
The inside of the left cheek.
The throat.
Right jaw.
Cheekbone.
Right eye.
Muscles behind the eye.
The right ear.
The right ear canal.
Moving into the left ear canal.
The left ear.
The muscles behind the left eye.
The eye itself.
Cheekbone.
Jaw.
Sternum.
Collarbones.
Center of the chest.
A warm golden light resting in the center of your chest.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm.
Right thumb.
First finger.
Middle finger.
Third finger.
Pinky finger.
The tips of all five fingers.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side of chest.
Ribs.
Waist.
Pelvis.
Right thigh.
Knee.
Shin.
Ankle.
Top of the right foot.
Right big toe.
Second toe.
Third.
Fourth.
Pinky toe.
The tips of all five toes on the right foot.
Bottom of the foot.
Ankle.
Calf.
Back of the knee.
Back of the thigh.
Right hip.
The entire right leg.
Right side of torso.
Right arm.
Right side of face.
The entire right side of the body.
Glowing with warm light.
Golden shimmering light in the entire right side of the body.
The entire right side of the body.
Shimmering with aliveness.
Bring your attention back to the center of your chest.
A golden warm light rests in the center of your chest.
Left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm.
Left thumb.
First finger.
Middle finger.
Third finger.
Pinky finger.
The tips of all five fingers on the left hand.
Left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left side of chest.
Ribs.
Waist.
Pelvis.
Left thigh.
Knee.
Shin.
Ankle.
Top of the left foot.
Left big toe.
Second toe.
Third.
Fourth.
Pinky toe.
The tips of all five toes on the left foot.
Top of the foot.
Bottom of the foot.
Ankle.
Calf.
Back of knee.
Back of thigh.
Hip.
The entire left leg.
Left side of torso.
Left arm.
Left side of face.
The entire left side of the body.
Shimmering with golden warm light.
The entire left side of the body.
Shimmering and alive.
Bring your attention to the center of the chest.
The center of the throat.
The center of the forehead.
Crown of the head.
Back of the head.
Cervical spine.
Space between the shoulder blades.
Move down the back of the spine to the root of the spine.
Move down the backs of your legs to the bottoms of your feet.
Tops of the feet.
Moving up the fronts of your legs to your hips.
Pubic bone.
Belly button.
Space between the ribs.
Center of the chest.
The entire body.
Left.
Right.
Front.
Back.
The entire body.
Shimmering with golden warm light.
Entire body alive with sensation.
The entire body deeply resting and at peace.
As you rest here,
Feel the natural ebb and flow of the breath.
No control.
Just awareness.
Belly rising.
Belly falling.
Like waves rolling in.
Waves rolling out.
Allow the breath to expand past the lungs.
The entire body breathing.
Feel the edges of your body.
Inhale,
The edges expand out.
Exhale,
Contracting back in.
Whole body breathing in.
Expanding.
Whole body breathing out.
Contracting.
Whole body breathing.
Counting down from 18.
Mentally whispering on the inhale,
18.
Exhale,
Contracting.
Exhale,
18.
Inhale,
17.
Exhale,
17.
Continue at your own pace.
Now let that go.
Feel the sensation of the breath on the nostrils.
Warmth on the inhale.
Coolness on the exhale.
Sensing the energy of air,
Prana,
In,
Waves rolling out.
Deeply resting.
Imagine your body laying on soft moss.
Feel the body become heavier.
Muscles and bones melting down.
Sinking into the earth.
Letting the earth envelop you.
As you become heavier and heavier.
Weight of body sinking.
So heavy.
Exhale,
Sink deeper.
Inhale,
Imagine a lightness within.
Let the body become light.
Slowly rising up from the earth.
Weightless.
Air around you.
Inhale,
Light as a feather.
Spacious.
Floating.
Exhale,
Begin to feel the heaviness pulling you down once again.
Inhale,
Feel the lightness pulling you up.
Exhale,
Heavy.
Inhale,
Light.
Can you experience simultaneously the feeling of heaviness and lightness?
Floating in the in-between.
Front of body light,
Back of body heavy.
As you float here,
Bring your attention to the center of your forehead.
Notice any sensations that are alive here.
Feel the vastness of yourself.
Welcoming a rotation of images.
A golden light.
A golden warm light.
Bare feet standing on soft moss.
Bare feet on a warm summer's breeze.
A field of wildflowers blowing in the wind.
An expansive field of flowers blowing in the wind.
An old growth forest.
An ancient forest.
Green mountain peaks.
Green mountain peaks.
An orange setting sun.
A bright orange setting sun.
A full moon rising above the mountains.
A full moon rising above.
A starlit night.
A dark sky full of stars.
Flecks of dust floating in the atmosphere.
Tiny flecks of dust floating in the atmosphere.
Feeling into a sense of warmth.
A sense of oneness with all that there is.
A deep trust in the flow of life.
Basking in the sense of vast oneness and interconnectivity with all of existence.
A pure awareness.
A witness to all that there is.
The edges of your body fade away.
No sense.
Floating within space.
Floating within space.
Made up of starlight.
Made up of this warm,
Glowing light.
Feeling yourself as the one who's aware of everything that's present.
No beginning.
No beginning.
Welcome your sankalpa to be here now.
Feeling or stating it.
I live life with ease in my heart.
Feel yourself floating here within the constellations.
Imagining the outline of your body like twinkling stars.
Let the body become heavier.
Floating back down towards the earth.
As if you were a leaf falling down from a tree.
Gently and slowly coming back to earth.
Feel the body on the ground.
The space that your body takes up.
Feel the temperature of the air on your skin.
The sensation of the breath on your right nostril.
Left nostril.
Allowing the breath to deepen.
Waves rolling in.
Waves rolling out.
Feel the space in between the fingers and toes.
The tips of the fingers.
The tips of the toes.
Take two sips of air in through the nose.
Exhale,
Release.
Two more times.
Feeling into the echo of your practice.
Staying here in stillness for as long as you need.
When you're ready,
Start to wiggle the fingers and toes.
Ankles,
Wrists.
Extend your arms alongside your ears.
Full body stretch.
Maybe let out a sigh.
Bend your knees and roll onto one side of the body.
Gently press up to a comfortable seat.
Resting in stillness for a moment.
Feeling what you've cultivated in this practice.
Taking this calm and peace with you into the rest of your day.
