Allow yourself to arrive so everything that you've done today has led you to here.
Your physical body is here.
Now begin to bring everything else here.
Your breath.
Your awareness.
Your presence.
Arrive here.
As you allow yourself to settle onto your yoga mat,
Lying upon the earth,
Support under the knees,
Blanket over the body if you chose.
Just noticing the different elements that are supporting you.
The ground below you,
The air all around you,
And the breath within you.
Watch your inhale.
Notice the natural pause before you exhale.
In the same way,
Notice the gentle pause before you inhale.
If there's any final movements that you need to make,
Make them now.
There's two commitments to make in yoga nidra.
The commitment to stay still and the commitment to stay awake.
We do our best to stay still and awake.
Within the practice of yoga nidra,
We find this dream-like state.
The only difference from yoga nidra and sleep is that our awareness is still here.
It's the last thing that goes.
So in your mind's awareness now,
Commit to yourself to do your best to stay still and awake.
Bring your awareness into your heart.
And as you do,
Begin to create your own sankalpa,
Your own intention for your practice.
When you know what brought you here or what you want to dedicate your evening practice to,
Repeat it in your mind's awareness three times in the present tense.
For example,
I am relaxed.
I am relaxed.
I am relaxed.
Repeat your own unique intention,
Your heart's desire in your mind's awareness three times in the present.
The practice of yoga nidra begins now.
Use your awareness to follow my voice.
The space between your eyebrows,
Your third eye center,
Your throat,
The throat,
The throat,
The throat,
The throat,
The throat.
Tip of your right finger,
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Right hip bone,
Right knee cap,
Right ankle,
Tip of your right big toe,
Tip of your second right toe,
Tip of your middle right toe,
Tip of your fourth right toe,
Tip of your right pinky toe,
The entire right side of your body,
Left shoulder,
Left elbow,
Left wrist,
Tip of your left finger,
Thumb,
Tip of your left pointer finger,
Middle finger,
Tip of your left ring finger,
Tip of your left pinky,
Left hip bone,
Left knee cap,
Left ankle,
Tip of your left big toe,
Tip of your second left toe,
The tip of your middle toe,
Fourth toe,
Tip of your left pinky toe,
The entire left side of your body,
The commitment to stay still and present as you bring your awareness to the entire back side of your body,
The entire front side of your body,
Bring your awareness to your forehead,
The temples,
Your eyes,
The space behind your eyes,
The nose,
Inside of your nose,
The space above your upper lip,
Your lips,
The inside of your mouth,
The jawline,
Your ears,
The top of your head where your hair grows,
The space inside of your head between your ears,
The throat,
Right shoulder,
Right arm,
Left shoulder,
Left arm,
The back side of your neck,
Your shoulder blades,
Your upper back,
Your chest and your breasts,
The belly,
Your low back,
Your internal organs,
Bring more awareness to the internal organs,
Hands,
Right hip,
Right leg,
Left hip,
Left leg,
Bring the awareness now to your entire body,
Bring the awareness now to your entire body,
The entire body,
As you start to shift your awareness from the physical body to your breath,
Keep the intention to stay awake and still as you start to count your breath down from 27,
It'll go like this as you inhale,
Inhale 27,
As you exhale,
Exhale 27,
Inhale 26,
Exhale 26,
Inhale 25,
Exhale 25,
Start at 27 and move your way down.
If you find the thought leaving in or you lose track,
Just start over as you count the breath down,
One inhale and exhale is one round.
So so so work your way down from 27 to zero.
When you arrive to zero,
Start again and if you lose track,
Just start over at 27.
So so so so so as you simply start to bring your awareness to breathing into your belly,
When you inhale,
Let the belly lift up towards the sky like a balloon and when you exhale,
Slowly release the air out of your belly like you would a balloon that you don't want to just fly away.
So it's gentle breath as you expand and you blow the balloon up so it doesn't pop and when you exhale,
You let the air out slowly so it doesn't just fly away.
Conscious,
Aware breaths into your belly center,
The center of your power.
So the commitment to stillness and being awake,
That space just before you drift to dream time as you consciously breathe into your belly,
The center of your power,
Your confidence and your courage.
Every breath expand more energy life force into your power center.
When you exhale softly,
Release the breath out.
So so every breath in the belly expands.
With every breath out,
The belly softens back towards the earth.
So a commitment to being here and aware and still remains as you go from the physical into the pranic breath.
Go a little deeper now into the space of your heart,
The space of feeling emotion.
As you begin to bring your awareness to a time in your life where you felt really cold,
A time in your life where you were really home.
So and then bring your awareness to a time where you felt really hot,
Your body started to sweat,
A memory of a time where you felt really hot.
So Begin to shift your mind's awareness now to a time when you felt really sad.
A time where you felt sad.
And then begin to think of a memory where you felt so happy.
So happy.
As you now bring your awareness to something in this moment that you feel grateful for.
Breathe into your mind's awareness and allow every part of your body to feel deep gratitude.
So much appreciation for what this thing,
Person,
Idea that comes into your mind brings you.
Feel it within every layer,
Cell of your body.
So much gratitude.
And as you stay here connected to your heart space,
The depth that allows you to feel,
Feel cold and hot,
Sad and happy.
Begin to feel and notice the beat of your heart.
Feel the subtle beating of your heart.
It's your commitment to stay as present and awake as you can,
As still as possible.
As you observe the beating of your own heart within your chest.
As you listen to the beat of your own heart,
You will feel the beat of your own heart.
As you feel the beating of your own heart,
With your mind's awareness,
You look into the space of your heart and you begin to notice that there's a key.
And as you turn the key of your heart,
The door opens and you walk through the door of your heart space.
As you begin to walk through,
You notice now that you're in a cave,
A clear quartz crystal cave.
It's rather chilly here.
You begin to notice that there's fire flames on the walls.
As you walk down through the cave,
You can feel the warmth of the fire and from the light of the fire,
You can see barely just ahead of you.
As you walk and you feel the warmth and the rather cool cave,
The light from the flames.
If there's anything that you're healing on any layer from the inside out,
Use this crystal quartz cave to bask you with light,
With healing energy.
As you walk down the cave,
You notice the light from the light of the fire.
As you find your way to the edge of the cave,
You notice another door.
This time the door is already open and it's sky high.
When you look up,
You can't even see the top of the door.
You walk through and you see now that you're in a rose quartz crystal cave,
Sky high.
And as you walk through this cave,
Rose quartz,
You notice it's a spiral staircase.
It's taking you up.
If there's anything that your heart is seeking to heal as you walk up the rose quartz steps,
Call upon the healing energy of this room to bathe you in your heart.
As you walk down the cave,
You notice another door.
It's being admitted to presence and stillness.
As you arrive to the top of the stairs,
You realize that you're now at the top of a building.
It's a different type of building.
You can see the stars.
As you arrive to the top,
You notice it's grassy and it's dark.
The moon just above you,
The stars so bright.
You find a corner and lie down onto your back and gaze up to the stars.
And anything you're manifesting calling into your life as you gaze into the stars,
See it here now as if it's already happened.
The stars,
The reflection of you.
As the night begins to turn today,
You make your way back down the rose quartz stairs spiraling down.
You walk through the quartz cave and you return back to the doorway of your heart.
You can choose whether you lock the door or you keep the door open.
You can feel complete bliss,
Infinite joy.
Shiny stars,
Complete bliss.
The inside out infinite joy.
Every part of your body,
Every cell,
Every vessel,
Complete joy.
Infinite amount of bliss within your mouth.
Begin to feel the beating of your heart.
As you start to shift your awareness to your breath,
Your inhale,
Inter-exhale.
The rise and the fall of your breath.
Start to become aware of your back.
The back of your arms,
The back of your legs.
Bring your awareness back to your physical body lying here on the floor.
Bring your awareness into your heart and within your mind's awareness repeat your intention.
Your sun called both three times in the present tense in the exact same way you did in the beginning.
Leaf the slight Voices completely silent.
Notice what you hear.
The farthest sound away.
As we begin to complete the yoga major practice.
Stay in this space of meditation.
Even when you start to gently invite movement.
To your toes.
And your fingers.
Allow the journey back into movement.
To be slow,
Gradual,
And unique to you.
Whether you take a full body stretch.
Or hug the knees into your chest.
Move slow.
With intention.
Allow the journey of movement to be just as slow as the journey through our yoga major practice.
Eventually.
Eventually.
You'll curl into a ball on the left side of your body.
Where you can then rest.
Your left ear and your upper left shoulder.
And hug the knees into your chest.
We roll up on the left side.
To keep that gentle nourishing in energy.
As we connect to the feminine side of the body.
The side of being.
And when you make your way here.
Notice how it is that you feel.
And then you're going to come up.
Eventually you're going to rise up to seated.
But when you do press into the right hand to come up.
Keep your head heavy.
Just let it dangle.
And actually when you rise,
Use the left hand to lift your head up.
The chin,
The head stays true to the earth.
The right hand supports you.
The left hand walks in.
And when your sitting bones come towards the earth,
You can use your left hand under the left side of the ear to actually lift your head as you turn to sit.
And as you arrive,
Bend your knees.
One ankle in front of the other.
Align your shoulders over your hips.
Sit with your heart held high.
Gently place the palms together before your heart space.
Tuck your chin and bow in.
An offering of gratitude that you carved out this time for you yourself.
This practice.
With deep gratitude I bow to the light in you.
Namaste.
