So,
Yoga nidra starts right now with you setting up your yoga nidra nest,
A bolster under the knees with the heels touching the floor.
You can lie down on your back feeling the earth supporting you,
Feel every point of contact between your body and the earth.
If you need to cover yourself with a blanket or add extra layers of clothing or socks,
Go ahead and do that,
Also an eye pillow or a scarf or a blanket on the eyes will help you remove the light that's around you,
Remove all distractions that you receive through your physical eyes.
And squeeze your whole body,
Hands and feet and facial muscles,
Squeeze all your muscles,
Keep squeezing,
Keep squeezing and release.
And let's do this one more time,
Squeeze everything,
Squeeze,
Squeeze and release.
And be aware of your whole body,
The backside as it rests on the earth.
Feel your heels get a little bit deeper into the earth as they release their weight and the weight of the feet and legs.
Feel your hips also get a little bit deeper into the earth as they release their weight and the weight of the pelvis and the abdomen.
Feel your shoulder blades against the earth and release their weight and the weight of the chest and the shoulders and the upper arms and elbows and forearms and wrists and hands and fingers and turn the palms up if that's possible.
And notice your facial muscles,
Maybe you can notice the different layers around your eyes and nose and mouth and ears,
The different layers of tension from the thousands of muscles around your face.
Like peeling an onion,
Remove one layer after the other,
One layer after the other and with every layer that you remove,
You feel a little lighter.
Draw your attention to the space between the two eyebrows,
The seat of your third eye,
Your mind's eye.
And picture a tiny twinkling blue star,
Small and gentle.
Keep your attention on the star and feel as though you're getting deeper within yourself by simply looking at that star.
And keep that star there and picture another star,
Tiny and blue and twinkling at your throat center.
And again,
Feel as though by noticing,
By looking at the star,
You're getting deeper within yourself.
Keep that star there and visualize a tiny blue star twinkling at your heart center,
Deep behind your stardom and the depth of your heart center.
And allow that star to pull you inward even deeper.
And keep that star there and visualize a star behind your navel,
Deep,
Deep within your body.
And leave that star there and notice a twinkling tiny blue star at the base of your spine.
Now visualize all of these stars deep within your body,
Twinkling gently,
Compassionately,
Lovingly,
Showing you the way inward.
Now picture that twinkling tiny blue star touching your right big toe and your right second toe,
Your right third toe,
Your right fourth toe and your right pinky toe.
And that star touches the sole of your right foot and your right heel and the arch of your right foot and the top of the right foot and the right ankle,
Right knee,
Right hip joint,
And the tailbone.
And the tiny twinkling blue star touches the tip of the left big toe,
The tip of the second right toe,
The right third toe,
The right fourth toe,
And the right pinky toe.
Twinkling blue light touches the sole of your left foot,
The left heel,
The arch of the left foot,
And the top of the left foot,
The left ankle,
The left knee,
The left hip joint,
And the tailbone.
Feel all those blue stars shining through your pelvis,
Shining through your abdomen,
Through your hips,
Your thighs,
Your knees,
Your shins,
Your ankles,
Your feet.
Realize that tiny blue star touching your right thumb and the right index finger and the right middle finger and the right ring finger,
The right pinky finger.
Feel that blue light in your right palm and the back of your right hand.
Feel it on the right wrist,
Right elbow,
Right shoulder,
Right armpit,
Right elbow,
Right wrist,
Right hip joint,
The right side of your torso,
And your throat.
The shiny blue star touches your left thumb,
Your left index finger,
Your left middle finger,
Your left ring finger,
Your left pinky finger.
Feel the blue light inside your left palm.
Feel it on the back of your left hand and on your left wrist,
Left elbow,
Left shoulder,
Left armpit,
Left elbow,
Left wrist,
Left hip joint,
And feel it through the left side of your torso and your throat.
Now feel all those tiny blue stars shining throughout your arms,
Throughout your legs,
Throughout your abdomen.
Feel the tiny blue star shine on your right breast and your left breast and the center of your chest.
Follow the blue star inward behind your sternum.
Deep,
Deep,
Deep inside your own heart center.
Keep withdrawing deeper and deeper within yourself,
Deeper and deeper within the vastness of your own being.
You have all those blue lights shining throughout from the crown of your head to the space between the eyebrows,
To your throat center,
To your heart center.
Follow all those lights deep within yourself as if you are on a journey home.
Doctors that are on these As you get closer to home on your Yoga Nidra journey,
Draw a circle around you and fill that circle with people you love and people who love you.
People who are still alive or people who left the body,
Ancestors,
People you know and people you don't know.
Fill your circles with their faces,
With their good wishes,
With their protection.
Feel their love,
Feel their compassion,
You are their beloved.
And now draw another circle on the outside of the circle you already drew.
And this circle is a circle of an element that you feel will protect you.
This element can be earth,
Water,
Fire,
Air or space.
Draw that circle and feel its protection.
Your circle can have any shape,
Any form.
And now on the outside of the circle,
Feel the vast ether,
The limitless ether.
Feel awareness,
Consciousness.
Your own energy and the energy of the universe merging,
Becoming all one.
And invoke your sankalpa,
Your intention,
Your life mission.
As you feel totally protected,
As you feel loved and empowered,
Give your body permission to go to sleep while you remain aware and you journey to your heart center,
To the depth of your heart center.
Finding a cave deep inside your heart center,
Deep behind your stardom.
Let the blue stars lead you to your cave,
To your home.
And in that cave,
You're going to plant your intention,
Your sankalpa in the deepest of your depths.
So repeat your intention to yourself,
Plant your intention like you plant a seed,
Cover it nicely and protect it and nourish it with all that love and protection that you're getting from your circles.
Hemebackground music this is And gently start waking yourself up from your yoga nidra.
Gently start returning to the physical breath.
And savor the transition from the subtle breath to the physical breath.
Savor the transition from the subtle being to the physical being.
And wake yourself up gently.
Wiggle the toes and squeeze your hands.
Make sure you feel that you are totally awake from your yoga nidra.
Take deep inhales and exhales.
Maybe even blink the eyes open and close them again.
And then take about five minutes of Shavasana,
Total relaxation,
But in the awake state of being.
This completes our yoga nidra practice.
And now take some time in Shavasana.
