Beginning this yoga nidra power nap in a comfortable lying down position,
Letting your eyes close or your eye gaze to become soft.
Beginning this guided meditation in a place that is safe for you to enter a deep state of rest.
During your practice,
Welcome every experience as a messenger.
I will be your guide on this journey and you are your own best teacher.
Bring attention to your senses,
Allowing each perception to come to you.
Sensations where your body touches the surface beneath you.
The earth rising to meet your body,
Supported by the ground beneath you.
Recall your intention,
Your sankalpa.
I listen and respond to the messengers that my body sends to me.
Repeating your sankalpa three times,
Silently in your mind.
Fully welcoming and affirming your intention with your entire body and mind.
Bring attention to your inner resource,
Your safe haven of peace and serenity.
A place that creates feelings of being secure,
Peaceful and at ease.
Invite in people or images,
A person,
An animal,
Object or place in nature.
A place or images that create feelings of being secure,
Serene and at ease.
Spacious,
Open,
Timeless,
Perfect,
Familiar.
Unchanging,
Yet fresh and always present.
Rest back into your inner resource.
The felt sense of well-being throughout your body.
Know that you can return to this inner resource at any time,
Day or night.
And throughout your practice of Yoga Nidra.
Whenever you feel the need to be totally secure and at ease.
Now allow my words to be your words as you rotate attention throughout your body.
Feel sensations of where your body meets the surface beneath you.
Welcoming your experience just as it is.
Welcoming the entire body as vibrant sensation,
Radiating in all directions,
Inwardly,
Outwardly.
Sensations on the surface of the body.
Deep inside the body,
Sensing the right side,
The left side,
The back of the body,
The front of the body.
Sensing the right side,
The left side,
The back of the body,
The front of the body.
Welcoming both legs at the same time.
The entire right leg,
Ankle,
Foot and toes.
Knee,
Shin and calf.
Thigh,
Sensing the right hip.
Alert,
Attentive.
The entire left leg,
Ankle,
Foot and toes.
Knee,
Shin and calf.
Thigh,
Sensing the right hip.
Thigh,
Sensing the left hip.
Alert,
Attentive.
The entire torso alive,
Breathing itself.
Letting go of thinking.
The ceiling and floor of the pelvis,
Sacrum.
Belly and lower back.
Mid chest and back.
Upper chest and back.
Welcoming both arms at the same time.
The entire right arm,
Wrist,
Palm and fingers.
Forearm,
Elbow,
Right upper arm,
Right shoulder.
The entire left arm,
Wrist,
Palm and fingers.
Forearm,
Elbow,
Left upper arm,
Left shoulder.
Without analysing,
Sensing your weight.
Neck,
Back of the head,
Crown,
Forehead.
The touch of air on your skin.
Both eyes at the same time.
The entire right eye,
Cheekbone,
Temple,
Eyebrow.
Right eye,
The entire left eye,
Cheekbone,
Temple,
Eyebrow,
Left eye.
Sensation of the breath moving through both nostrils.
Right nostril,
Left nostril.
Both ears at the same time as sensation.
Right ear,
Sensation of the left ear.
And give up being involved with thinking.
Instead welcoming sensations just as they are.
The entire jaw,
Mouth and throat to sensation.
Back of the throat,
Inner walls of the mouth,
Left and right.
Ceiling and floor of the mouth.
Gums,
Teeth.
Sensing your jaw,
Lips,
Tongue.
As vibrant,
Vibrating,
Tingling,
Radiant sensation.
And welcome every experience that is now present.
And if helpful,
Interweave your inner resource.
Sense the body breathing itself.
And while sensing the abdomen rising and releasing as breath naturally flows in and out.
Begin counting from 1 to 7 like this.
1.
Inhaling abdomen rising and expanding.
1.
Exhaling abdomen releasing and relaxing.
2.
Inhaling abdomen rising and expanding.
2.
Exhaling abdomen releasing and relaxing.
Continue counting with your body's own natural breathing rhythm.
Alert,
Attentive.
Completely absorbed in counting from 1 to 7.
As the body breathes itself.
If you lose count,
Beginning again at 1.
And when it feels right,
Allow the counting to fall away.
While remaining attentive to flows of energy throughout the body.
Alert,
Attentive.
The body a field of radiant,
Shimmering sensation.
Welcoming every experience that is now present.
And if helpful,
Interweaving your inner resource.
Everything to be just as it is.
Without trying to understand or change anything.
Take a moment to reflect back on the journey you have just taken.
Be aware of your intention,
Your sankalpa once more.
Repeating it three times,
Silently,
In your mind.
Take your time now to transition into your waking life.
Sensing the room around you.
Feel your body on the earth.
Begin to open and close your eyes.
Returning to your eyes open state of waking consciousness.
Alert,
Awake.
Take a moment to be intentional about moving from this part of your day and into the rest of your day.
And offering you the invitation to inviting gratitude for taking this time for yourself.
