Welcome.
Welcome to your evening yoga nidra practice.
Find your way lying down onto your back.
Grab a blanket,
Anything that you may need now to prepare yourself for deep relaxation.
Find your way lying down onto your back with anything you may need to prepare yourself for deep relaxation.
As you come down to lie on your back,
Bring your feet,
Hips distance apart,
Heels in,
Toes out.
Bring your arms down by your side.
Turn your palms to face up.
Make any final adjustments here.
Any last movements and begin to commit yourself now to stillness.
Make two commitments in your mind right now to stay still and awake.
Two commitments right now in your mind to stay still and awake.
The practice of yoga nidra begins.
As you bring your awareness into your heart,
What is your deepest heart's desire?
Begin to set your intention for your yoga nidra practice.
Repeat your intention,
Your sankalpa in your mind's eye in the present tense as if it's already here.
For example,
I am calm and relaxed.
I am calm and relaxed.
I am calm and relaxed.
Set your intention for your yoga nidra practice.
Repeat it in your mind three times in the present tense.
With your awareness,
Follow my voice,
The soul of your right foot,
Right shin,
Right kneecap,
Right hip,
Right ribcage,
Right shoulder,
Right elbow,
Right wrist,
Soul of your left foot,
Left shin,
Left kneecap,
Left hip,
Left ribcage,
Left shoulder,
Left elbow,
Left wrist,
The entire right side of your body,
The entire right side of your body,
The entire right side of your body,
The entire left side of your body,
The entire left side of your body,
The entire left side of your body,
Souls of your feet,
Souls of your feet,
Palms of your hands,
Palms of your hands,
The entire front side of your body,
The entire back side of your body,
The bones in your body,
The bones in your body,
The bones in your body.
With your commitment to staying awake and still,
Bring your awareness to your breath.
Breathe into your belly.
Inhale,
Belly expands.
Exhale,
Belly pulls towards the spine.
Watch your breath as you breathe into your belly.
Inhale as you imagine filling up a balloon and exhale slowly empty out the balloons as you relax your lungs.
Watch your breath as you intentionally breathe into your belly.
Now begin to shift.
Now begin to shift your awareness from your belly into your heart.
Connect your heart to your mind.
Your feeling to your memory as you bring your mind's awareness to a time where you felt really cold.
Bring your mind's awareness to a memory when you felt really cold.
Bring your awareness now to a time where you felt really hot.
Begin to remember a time where you felt really hot.
Bring your awareness to a time where you felt really hot.
And now begin to feel inside of your body and every part of you shining like dust from the sun sparkling every cell in your body complete bliss.
Ananda you feel complete joy,
Happiness,
Satisfaction,
Every cell within your body you feel so happy.
Infinite bliss,
Infinite joy.
And now shift your awareness back to your heart.
Feel hot.
Feel cold.
Witness your belly as you breathe in and out of your nose.
Back to your entire physical body.
Feel the weight of your body on the earth.
The air around you.
The ground below you.
As you turn your awareness into your heart again and repeat your sankalpa three times in your mind's awareness and the present.
The practice of yoga nidra is now complete.
As you start to feel your toes and your fingers create gentle movement.
A little more movement in hail your arms over your head flex your toes full body stretch.
Bend your knees and roll on to the left side of your body curl in to a small ball.
Rest your ear in your shoulder bring your knees into your chest.
Press into your right hand keep your chin to your chest rise up to seated let your head be heavy.
Cross your ankles one in front to the other head comes up last as you sit cross legged position place your hands onto your thigh stack your shoulders over your hips.
Place your palms together in front of your heart press your palms together.
Tuck your chin to your chest.
Lower your forehead bow in a space of gratitude to create to carve this time out for you.
The divine light within me honors and respects the divine light in you.
Namaste.
Lower your hands onto your thighs lift your heart tuck your chin.
Bring your awareness to the space between your eyebrows.
Watch your breath.
And when you're ready.
Your practice has complete.
