Welcome.
We'll begin fully reclined in Shavasana.
Eyes closed.
Take a deep breath in.
And let it out with a sigh through your mouth.
Let your body settle into this stillness.
The journey of Yoganidra begins here and now.
Feel the earth support you and allow yourself to breathe with ease and grace.
And in this space that you've created.
Allow your sankalpa to come through.
It can be a simple I am statement,
Such as I am well.
I am open,
Authentic,
And free.
Or I am free to express my authentic self.
Now silently repeat your sankalpa three times.
And then whisper it once bringing it to awareness bring your awareness to the center of your forehead,
To the right temple,
Right eye,
Right side of nose and cheek and ear,
Right side of mouth and jawbone wrapping around the back of your head to the crown.
Down to the left temple.
Eyebrow and eye,
Left nostril cheek and ear.
Left side of mouth and jawbone.
Right side of throat right side of the neck,
Left side of the neck,
Left throat.
Right shoulder,
Upper arm,
Forearm,
Wrist back of hand,
Palm of hand,
Thumb,
Pointer,
Middle finger.
Fourth finger,
Little finger.
Left shoulder,
Upper arm,
Forearm,
Back of hand,
Palm of hand.
Wrist,
Thumb,
Pointer finger,
Middle finger,
Fourth finger.
Little finger.
Feel both arms relax.
Moving to the torso.
Right side of chest,
Ribcage and belly,
Right shoulder blade,
Back of ribs,
Lower back.
Left side of chest,
Left rib cage,
Belly,
Left shoulder blade,
Back of ribs,
Lower back.
Right hip then thigh,
Back of thigh.
Shin and calf,
Right ankle,
Top of foot,
Heel,
Sole of foot,
Big toe,
Second toe,
Middle toe,
Third toe,
Fourth toe.
Left hip,
Thigh and knee,
Calf and shin,
Left ankle,
Top of foot,
Heel,
Sole of foot.
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe.
Feel both legs relaxed.
Now rest your entire awareness at the hollow at the base of your throat.
Imagine a soft glowing blue light there.
And with each inhale,
Imagine this light growing a little bit brighter.
And with each exhale,
Imagine expanding throughout your body.
Inhale,
See it grow brighter.
Exhale,
Watch it expand and wash over you.
Now imagine that you're walking on your usual route.
And you notice a gravel path you've never seen before.
You decide to explore the path and soon you come across a large old wooden door covered in tiny blue flowers.
Curious,
You reach out and move the flowers and the vines aside.
And you try the doorknob.
You're surprised when the door opens silently,
Revealing a beautiful garden.
The moment you step inside,
You feel energy pulsing through you.
Tall turquoise walls surround the garden.
There's a winding path through the center of it.
Flowers in various shades of blue from deep indigo to soft turquoise line the path.
Tiny twinkling lights are woven throughout the flowers and vines.
Giving off a soft warm glow.
The air is cool and fresh.
And you notice how easy it is to breathe within the garden.
You take a slow,
Long inhale Feeling the air fill your lungs.
And a long gentle exhale.
With each inhale,
You feel yourself begin to relax.
Your neck begins to soften.
Your shoulders relax.
Your jaw releases.
Your throat feels open.
And you can feel that warm healing light there In the distance you hear the gentle gurgling of a stream.
And on the stream,
You hear your sankalpa.
You allow the peaceful feeling of the garden to wash over you.
You begin to notice a gentle humming in the air.
And with it,
The sound of your sankalpa.
You feel that gentle vibration in your throat And imagine a soft blue healing light at the center of your throat.
And with each inhale,
The light grows a little brighter.
A little warmer.
And with each exhale,
It spreads throughout your body.
And as you feel your entire body become filled with that warm healing light you feel yourself soften and expand feel yourself whole,
Healed and radiance.
And the journey of Yoganidra is now complete.
Hari Om Tat Sat.
Hari Om Tat Sat.
Hari Om Tat Sat.
Gently begin to wiggle your fingers and your toes.
Lightly making contact with your wrists and ankles.
Reach arms overhead,
Point and stretch and then knees into your chest.
Gently rocking side to side until you roll over to your right side,
Making a pillow with your hands,
Eyes closed When you're ready on the exhale,
Gently push yourself up to a seated position.
And to your heart.
Namaste.
