Start settling down.
Laying down on your back or any position where you feel comfortable and it's easy to relax.
Just avoid crossing your fingers,
Hands and feet.
Adjust what needs to be adjusted now.
And once you are ready you can close your eyes.
During this practice you can just follow my voice without analyzing or intellectualizing.
Nothing else is needed.
Take a long deep breath in and as you breathe out feel yourself letting go.
Become aware of outside sounds.
The distant sounds outside the building.
From sound to sound without concentrating.
And then gradually become aware of the sound in this building.
In this room if any.
Develop your awareness of this room.
With your mind's eye scan the room and yourself in it.
Become aware of your body in the room.
Then become aware of your breathing.
Just be conscious that you are breathing.
Do not concentrate.
Awareness of your breath and awareness of your body.
Now imagine a warm light like a little ball in front of you.
It's beautiful and warm like a little sun.
Now when we are going to rotate awareness through the whole body.
Imagine this light shining its light to every part and bringing nurturing energy.
Let your mind jump freely from one part to the next.
Bring your awareness and welcome the light to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit.
The whole right hand and arm are relaxed and shining with this radiant light.
Now imagine the right hand,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
The right wrist,
Fourth toe,
Fifth toe.
Your whole right side is relaxed.
Now welcome the light and become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit.
The whole left hand and arm are relaxed and shining this light.
The left waist,
The left hip,
The left thigh,
The knee,
The lower leg,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your whole left side is relaxed and radiant and warm from the light.
Now the light moves to the back.
Become aware of the back of your head,
The neck,
The right shoulder blade,
The left shoulder blade,
The space between the shoulder blades,
The middle back,
The lower back,
The seat,
The whole spine,
The whole back together.
Your whole back is relaxed.
Then you feel the ray of warm light at the top of the head,
The top of the head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen.
Let the soft light shine through the whole body.
Now your whole body is relaxed.
Your whole body is relaxed.
Your whole body is relaxed.
Your whole body is swallowed by this warm light.
It shines through your whole body and you can feel the warmth.
You are surrounded by it.
Now become aware of your natural breath,
How it flows in and out,
Just like energy coming and going.
Imagine how with every inhale you breathe in this light surrounding you.
It's bringing energy to your body and with every exhale softening.
With inhale the energy is moving to every part of your body.
With every inhale the energy goes to your toes,
To your legs,
To your abdomen,
To your back,
To your arms,
To your head.
Your natural breath is moving the energy in your body like a wave with every inhale and exhale.
It's moving all the way to the tip of your toes and back on the top of your head.
Going into every organ,
Into every cell in your body until you are this bright light of energy.
You are alive.
You are vibrant.
You are full of energy.
Feel the life-giving force to fill your whole body.
Take a long,
Slow,
Deep breath and slowly become aware of your relaxed body.
Become aware of your physical existence.
Develop awareness of your surroundings.
The surface you are lying on,
The room you are in,
The noises you can hear near and far.
Externalize your attention.
When you are ready,
You can move your fingers and toes and slowly turn to your side,
Keeping your eyes still closed,
Being aware of your existence.
You can stay here as long as you want.
And once you are ready,
You can lift yourself up to the seated position and slowly.
The practice of yoga nidra is now complete.
