Go ahead and lay down on your back if you're not already there.
If laying on your back just does not cut it for you today,
You can also be seated.
Take any last little wiggles or shifts that you need that will help you stay comfortable.
Maybe a little pillow under your head or even a pillow under the back of your knees.
You can close your eyes if and when you feel ready and as you settle onto your back,
Start by taking a deep deep breath in.
As you exhale,
You're letting go of any worries and any distracting thoughts.
Simply opening your mind up to the idea of deep relaxation.
Just follow the sound of my voice remaining awake and relaxed.
Now allow the sound and rhythm of your breath to relax your body even further.
Each breath flows through you like a rolling ocean wave.
As you surrender into relaxation,
Notice the spaces between your body and the floor or bed beneath you becoming smaller and smaller.
At any point if thoughts or distractions show up,
Just allow your breath to guide you right back to the sound of my voice.
Now start to become aware of any sounds in the space around you.
Maybe a slight humming or a car passing by.
See if you can notice anything that shows up without allowing it to feel distracting or attaching to the sound.
Now just be aware of your body from the crown of your head to the tips of your toes as you silently acknowledge that the practice of yoga nidra is beginning and you are awake and relaxed.
Feel your breath moving throughout your body like a calming ocean wave.
As you inhale,
The air fills your body from the tips of your toes all the way up to the crown of your head.
As you exhale,
You release any stale air from the crown of your head all the way down to the tips of your toes,
Surrendering further down into the space beneath you.
Inhaling fresh oxygen from toes to crown.
Exhale softening from crown to toes.
Now you can keep breathing naturally or you can breathe with me together to a count of five.
We'll start by taking a deep inhale through your nose.
Open your mouth and let it go.
Inhale for 5,
4,
3,
2,
1.
Pause for 5,
4,
3,
2,
1.
Out the mouth for 5,
4,
3,
2,
1.
Pause empty for 5,
4,
3,
2,
1.
Again inhale for 5,
4,
3,
2,
1.
Pause for 5,
4,
3,
2,
1.
Out the mouth for 5,
4,
3,
2,
1.
Pause empty for 5,
4,
3,
2,
1.
Once more,
Inhale for 5.
Pause for 5.
Exhale for 5.
And let it go.
Just returning to your natural effortless breath.
Now it's time to stage your sankalpa,
A goal or dream that you want to bring to life.
Something you want to feel or create for yourself.
Silently stating it in positive present tense as if it's already happening.
I'll share the three options.
I listen to and trust the wisdom of my body.
No matter what comes my way,
I am calm,
Protected,
And divinely supported.
I am an observer,
Not an absorber.
Silently repeat your sankalpa three times to yourself with deep meaning as if it's already happening.
Continue to follow along with the sound of my voice as we take a scan through the body.
Start by noticing the weight of the entire back of your body sinking deeper into the floor beneath you.
Back of your heels,
Hips,
Shoulder blades,
And a heaviness in the back of your heart.
Now feel the weight of the right side of your body.
Back of the right hand,
Right forearm,
Elbow,
Upper arm,
Shoulder,
Right side waist,
Hip,
Leg,
And foot.
Now notice the heaviness in the left side of your body.
Back of your left hand,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side waist,
Hip,
Leg,
And foot.
Feel a softness washing across the soles of your feet,
Your inner thighs,
Your belly,
Across your chest,
Throat,
And face.
Just observe your entire body in this space,
Releasing any tension and heaviness that you've been carrying around.
Now as you shift your awareness back to your breath,
Just observe how the simplicity of each exhale invites a deeper sensation of surrender.
Your body and mind are softening as you remind yourself you are awake,
Relaxed,
And exactly where you need to be.
Now we'll take a short journey through the seven main chakras,
Clearing out anything that doesn't belong to you.
Start by imagining a hazy purple light floating right above your body.
Not thinking too hard about what that means or how it looks.
Just let it be there.
We'll be sending this purple light through the seven main chakras to clear out any heavy or unwanted energy.
Now start to send that purple light to your hips,
The base of your hips,
The base of your spine,
To your root chakra.
We're clearing out anything that's holding you back from feeling safe,
Secure,
And grounded.
Just allow that purple light to swirl around across the front and back of your hips,
Around the entire root chakra space.
Now moving up to your sacral chakra,
Your lower belly,
A place often known to hold other people's emotions,
And also a place where we can feel blocked in our creativity or feelings of anxiety.
So let's send that purple light to the lower belly and the lower back,
Your sacral chakra area,
Clearing out anything that's holding you back or anything that's been accumulated that doesn't belong to you.
Anything creating feelings of anxiety or blocking your creativity.
Now let's move up to the solar plexus chakra,
The stomach area,
Sending that purple light into the stomach area as we create space to lean into your personal power.
This is where your self-confidence lies,
Your inner power,
So clearing out anything that could be holding you back from stepping into your power.
Clearing out the stomach and the center of the back.
Moving up now to the heart chakra,
The center of your chest,
A place where compassion lies not only toward others but even more importantly toward yourself.
Clearing out any blockages that are stopping you from feeling self-compassion towards yourself or even compassion towards others.
Just allow that purple light to swirl through the chest,
The upper back,
And just let it do its thing as you continue to breathe naturally.
Moving up to the throat chakra,
A place where you speak your truth.
Any blocks in speaking your mind,
Being honest,
Communicating your feelings,
Your fears,
Or clearing any of that out now as you send that purple light across the front and back of your throat,
All through the neck.
Moving up now to the third eye chakra,
The space between your brows,
In your head.
This is a place of intuition,
Of seeing and knowing your inner wisdom.
If there's any block in understanding yourself or your path,
We're clearing that out now as you allow that purple light to move through your third eye chakra from the center across to the back of your head.
Clearing out any uncertainty,
Any fears,
Any blocks on your path.
And finally let's send that purple light all the way up to the crown chakra,
The top of your head just above the top of the head as well.
This is a place where it connects you to both the physical and the spiritual world.
Your connection to a higher power and to others,
To the world,
To nature.
So if there's anything that is making you feel a little disconnected,
We're clearing that out here as you allow that purple hazy light to move through the top of your head.
Letting go of anything stopping you from feeling fully connected to the physical and spiritual world.
Now feel that purple light moving through all seven of those chakras as you continue to breathe naturally with your whole body feeling relaxed,
Light,
And at ease.
Now it's time to repeat the same zen kalpa that you started with,
With the same deep meaning as before,
Three times silently to yourself.
I'll share the three options from earlier.
I listen to and trust the wisdom of my body.
No matter what comes my way,
I am calm,
Protected,
And divinely supported.
I am an observer,
Not an absorber.
For just a moment longer,
You can stay as you are.
Feeling the bones and muscles in your body completely melting downward as you experience the safe restorative feeling of stillness.
Allowing the practice of yoga nidra a moment to integrate as you stay with your breath.
Notice what shows up and keep revisiting the sound and sensation of your breath supporting you.
Keeping your eyes closed,
You can gently start to become a little more aware of your breath and of the space that your body is taking up laying on the floor.
Allowing your mind to gently awaken to your whole body,
Feeling calm,
Peaceful,
And relaxed.
Feel free to stay here longer with your eyes closed,
Laying down.
If you'd like to meet me back in a seated position,
When you're ready to move,
Take your time and start to gently wake your body up.
Before rising to a seat,
You can wiggle your fingers,
Your toes,
Take whatever stretch feels good and intuitive in the moment.
Gently roll through to one side of your body,
Taking a few slow breaths.
Maybe even keeping your eyes closed or soft as you gently press yourself back up to a seated position.
Wherever you are,
I invite you to bring your hands together in front of your heart.
Taking a moment to lend in gratitude for this practice,
For taking the time to show up for yourself.
You can open your eyes whenever you're ready.
The practice is now complete.
Namaste.
