Welcome.
As you're ready,
Find your way lying down onto your back.
Get yourself comfortable,
Move any way that you need to now.
Bring your legs out a little bit wider than your hips,
Heels in,
Toes out to the sides.
Bring your arms down by your sides,
Away from your hips,
Diagonal your armpits,
Palms face the floor.
Let your body settle into the ground.
Prepare your body to rest with the intention set to keep your body completely still and your mind awake.
Body completely still and your mind awake.
Bring your awareness to your heart space and set your intention,
Your sankalpa,
For your yoga nidra practice.
Say your intention and your mind die in the present tense as if it's already here.
I am 100% healthy and in optimal alignment.
Repeat your sankalpa to yourself three times in the exact same way each time.
Bring your awareness to the right side of your body.
Shift your awareness to the left side of your body.
The torso,
The upper body,
Your legs,
The lower body,
The front of your body,
The back of your body,
Your forehead,
Eyebrows,
The eyelashes behind your eyes,
Your nose,
The inside of your nose,
Cheekbones,
Your lips,
The inside of your mouth,
Your jaw,
Your throat,
The right ear,
The inside of your right ear,
Your left ear,
The inside of your left ear,
The top of your head,
The back of your head,
Your entire head,
The front of your throat,
The back of your neck,
Your collarbones and your chest,
Your breasts,
The back of your body,
Your scapula,
Bones,
Your upper back,
Your belly,
Your belly button,
Your low back,
The sacrum,
Right shoulder,
Upper arm,
Right elbow,
Forearm,
Right wrist,
The palm of your right hand,
The top of your right hand,
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Left shoulder,
Left upper arm,
Left elbow,
Left forearm,
Left wrist,
Palm of your left hand,
Top of your left hand,
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Right thigh,
Right butt cheek,
Right kneecap,
Right shin,
Right calf,
Right ankle,
Top of your right foot,
Sole of your right foot,
Right big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe,
Left thigh,
Left butt cheek,
Left kneecap,
Left shin,
Left calf,
Ankle,
Top of your left foot,
Sole of your left foot,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe,
Your entire body,
Your entire body,
Your entire body,
Bring your awareness to your breath,
Bring your awareness to your breath,
Inhale to 10,
Exhale to 10,
Inhale to 10,
Exhale to 10,
Inhale to 10,
Exhale to 10,
Inhale to 10,
Exhale to 10,
Inhale to 10,
Inhale to 10,
Let go of counting your breath,
Bring your awareness to your third eye center and imagine a time where you were really happy,
Bring your mind's attention to a time that you were really happy,
Shift your awareness to a time where you were really sad,
Shift your awareness to a time where you are really sad,
Bring your awareness to a time where you felt really proud,
Bring your awareness to a time where you felt really proud,
Shift your awareness to a time where you were really disappointed,
Shift your awareness to a time where you felt really disappointed,
Bring your awareness back to your breath,
And now to your body,
Feel your body,
Bring your mind's awareness back to your intention,
And repeat in your mind your intention in the present tense in the exact same way you did when we began,
You may begin to wiggle your toes and your fingers,
Prepare to move even more but very slow with your awareness still inside,
Begin to bend your knees,
Reach your arms overhead and roll onto your left side,
Curl into a little ball as you rest your left ear and your left arm,
Knees in towards your heart,
Very slowly press your right hand into the earth and rise up into a seated position,
Bring your hands in front of your heart,
Palms together,
The practice of yoga nidra is now complete,
The divine light in me,
Honors,
Recognizes and sees the divine light in you,
Namaste.
