Yoga Nidra is such a beneficial practice on so many levels,
Especially for sleep.
This practice is meant to take you into a deep state of rest that maybe would lead to a deep stay of sleep.
Do your best to just allow it to be what it is.
You can always start it again from the beginning.
Now let the music play.
For a while longer after it finishes.
Be sure you're getting as cozy as you can,
Really feathering your nest.
Tucking yourself in,
Making sure that your neck and head feel fully supported.
And that the temperature is just right,
Not too warm.
Consider covering your eyes Take as long as you need.
And readjust any time.
Let's begin the practice of yoga nidra.
Simply moving into this place of feeling.
Sense of really just.
.
.
Resting here.
As the wholeness of all that you are.
Your body open and receptive to the restoration of balance.
All your systems being nourished by this practice.
In such an effortless way.
Go ahead and.
.
.
Just tune in to your space.
Tuning in to your space.
Maybe you feel the temperature of the room,
The ambient air on your skin.
Sensing what's around you,
Like you could just see in your mind's eye the space around you.
Sensing the ceiling or maybe you're outside the sky.
The floor,
The earth beneath you.
Think of it like this,
Your body participating in the activity of gravity,
Right?
Your body.
Naturally grounding.
You're one with that law of gravity.
Just really feel into the surface you are upon.
Feeling into the surface.
Imagine your head.
It's heavy,
Like a bowling ball.
See if you can sense the muscles in your neck.
Letting go a little bit more.
Melting away from the bones.
With that comes even more release in the jaw.
Every tiny,
Tiny little muscle in the face,
The cheeks,
The temples,
The forehead,
Brow.
All these tiny,
Tiny muscles softening.
All expression.
Leaves your face.
Resting as the perfect you here and now.
Feeling the weight of your head.
And that weight and that sense are happening all over your body.
Feeling the arms and the hands and how that they're just hanging out,
Maybe resting on the surface or on your body.
Now your legs and your feet.
Legs and feet.
Becoming one with whatever they're resting on,
Like they're melting,
Like wow.
Allow the whole body to move into this state of complete stillness.
Resting here knowing there's a wisdom within you that has always known how to rest and to heal.
How to adapt.
And how to return to harmony.
This is one of the way.
There's medicine in this stillness.
So with each exhale letting go a little more.
Breathing up to the crown of your head.
And then letting go through the whole body,
Exhaling.
Each breath.
Happening.
And energetically softening and soothing every layer of your being.
Now taking two sniffs of breath through your nostrils.
And blowing it out.
Again.
Resting.
Guide awareness to rest at the heart space did you see a soft white glow here?
Soft white glow at the space of the heart Welcoming your Sankalpa.
If you're not currently working with Sankalpa.
You might use this.
I allow myself to rest deeply.
You can also create your own.
And when you're ready.
Repeating this special intention.
Three times.
Back to yourself.
And you can trust and know that this intention is planting a seed in the fertile soil of the mind.
Moving around the body now.
Follow my voice.
Allow attention to rest in each place.
Intentionally sensing and feeling.
Each place.
Remember,
This is an effortless practice.
There's no getting it wrong.
We'll begin by awareness resting at the very top of the head.
The very top of the head.
Now the whole scalp.
Sensing every hair or follicle.
And center of the forehead.
In the third eye center.
The eyebrow.
The right ear.
The inner ear.
The space behind the air.
Now the right eye.
The left ear.
The inner ear.
In the space behind the ear.
The left eye.
Both eyes together.
Aware of the space where the lids touch.
And the lashes.
In the right temple left temple.
In the nostril.
Healing the nostril and the air that moves through them.
The inside of the skull.
Might you sense the brain?
And the brain inside the skull.
N-Nah.
The tongue.
The roof of the mouth.
In the upper row of T.
The floor of the mouth.
Lower row of T.
Sense the space between the teeth.
Between the lips.
Now the whole job.
And the right collarbone.
And the left collarbone.
And the space in between.
In the top of the right shoulder in the top of the left shoulder.
Aware of the tops of your shoulders Now the outside of the upper arm on the left side.
And now the right side.
Both elbow points,
Bones.
The outside of the right forearm.
The outside of the left forearm.
The top of the left wrist,
The top of the right wrist.
Becoming aware of all 10 fingers.
All 10 fingertips.
The space in between the fingers.
And the webbing of the finger.
In the pond.
Sensing and feeling the palms and all the fingers.
The inside of the right wrist.
The inside of the left wrist.
Inside of the forearm.
And the creases of the elbow.
The upper inner arms.
Left armpit right armpit.
Both armpits.
The shoulder blade.
Lower back.
Becoming aware of the whole chest and rib cage.
The whole chest.
A whole ribcage.
And the abdomen.
Right hair left him.
In the right inner thigh.
Left inner thigh.
Both knees.
Right cow.
Left calf.
Left shin,
Right shin,
The ankle.
Into the soles of the feet.
Sensation filling the soles of the feet flowing into the toe.
The tips of the toe.
The tips of the toes.
Both feet.
Both laugh.
Both hand.
Both shoulders.
Hi.
The whole body.
Sensing the aliveness of the whole body.
And the body shimmering,
Radiant.
A field of energy.
Libraining.
The whole body.
Deeply resting.
Become aware of the breath at the nostril.
Resting here,
Watching the breath.
In and out through the nostril.
Arithmetic flow.
Sensing your breath as life force energy drawing in this shimmery,
Vibrant light.
By exhaling.
Inhaling the breath as energy.
More than just physical.
Your primal sacred breath.
Deeply connecting into this breath and toning it down backward.
From fifteen until one we'll start together.
And you'll keep going.
Don't worry if you lose track,
Just come back to 15.
Together we'll breathe in 15.
Out fifteen.
And 14.
Out Fourteen and 13.
Out,
13,
And keep going.
Letting go of the breath wherever you are.
Feel the body floating.
Gently sway.
Floating and swaying.
Feeling the gentle movement in the physical body.
A gentle movement.
Happening.
And now coming to complete stillness in the body.
The felt sense of the body.
Completely still.
Concentrate Sense,
Feel the body as still.
Could you cultivate that feeling?
Of swing,
Of floating.
Natural movement,
Like the ebb and flow of the breath.
The inner workings of the body.
Felt sands.
Float it.
And flowing.
Dropping back into stillness again.
The flowing movement ceasing,
And you come back.
For stillness.
Heavy stelna.
Not moving at all.
Feel the body in this way.
And within this stillness,
Calling back the floaty,
Flowy feelings.
Can you sense both simultaneously?
Floating.
And still together.
It's dissolving now.
It's all a little fake.
Let the dab.
Bringing your awareness to the space just above the crown of your head.
Start to imagine a soft white light here.
And this white light is pure and gentle and luminous.
As if you have a beam of moonlight glowing from the top of your head.
With each inhale,
The light begins to gather above you.
And as you exhale,
It gently pours through the crown of your head.
And the inhale gathers the light,
And the exhale gently pours it through the crown of your head.
Simply flowing like warm water.
And feel this as liquid light.
Softening everything Now the light flowing down farther,
Bathing the face,
The jaw.
The throw.
And these exhales of light creating spaciousness.
The body receiving,
The light moving into the shoulders.
The exhale flowing down both arms.
Through the elbows,
The forearms,
And every finger.
Notice the quiet intelligence inside the body.
Continue to see this luminant current filling the chest.
The heart's space.
The lungs,
The upper back energetically,
Every breath becoming softer.
Every cell resting in quiet E.
And the light continues down into the belly,
The ribs,
Solar plexus,
Lower back,
Down into the pelvis.
Spaciousness.
Every space in the whole body.
Has room to breathe as this white light cascades through it.
Down into the hips,
The thighs,
The knees,
Calves,
Ankles,
Feet.
And the soles of the feet where it gently connects with the earth beneath you.
The entire body filled with this quiet.
White Radian.
Every cell.
Every tissue.
Every breath.
Resting in this luminous feel no separation,
Connection with your divine,
True nature.
Awareness resting within something so vast.
Limitless.
Home.
You are remembering your wholeness here.
Rest here,
Bathing in this quiet light.
Feel the support.
Of an intelligence.
Greater than thought.
Resting basket shimmering white vessel of life-force energy.
One with the wholeness of all that you are.
The effortless wholeness.
Of your divine true nature.
