Take a moment to get comfortable as you lie in bed.
Take any little movements here that you need to help yourself settle.
Even if the movement is so small that it only brings you one percent more comfort.
Really allow yourself to shuffle,
Wriggle,
Readjust,
Reposition.
Then once you've arrived,
Let's begin.
Taking an inhale here and on your next exhale allow your eyes to close.
Let's do another two breaths together,
Inhaling fully,
Exhale let it sigh out the mouth.
Last one,
Take a really long deep nourishing full breath in and then let it go.
The invitation for tonight's yoga nidra is to not concentrate too intensely.
Just let your attention follow my voice,
Perhaps dipping in and out of my guidance as we flow through.
If the mind becomes overactive with thoughts and worries,
Take a deep breath and come back to the sound of my voice.
You have full permission to fall asleep at any point during this nidra as we invite in softness,
Heaviness,
And rest into the body and mind.
But remember that even if you're stuck wide awake and you can't fall asleep or you don't fall asleep,
That the body and the mind can still rest here simply by being cozy in bed,
Even if you're awake.
And so let's begin by setting a sankalpa or intention for your practice.
A positive phrase that describes your truest desire in this moment,
Spoken in the present tense.
It might be something like,
I am resting deeply or my mind and body rest easy in this moment.
Whatever phrase you choose,
Repeat it to yourself three times now.
Let's begin the practice of yoga nidra.
Draw your attention to the right hand thumb,
The second finger,
Third finger,
Fourth finger,
And pinky finger.
The palm of the right hand,
The back of the right hand,
Wrist,
Right forearm,
The elbow,
Upper arm,
Shoulder,
Right side waist,
Right hip,
Thigh,
Front and back,
Knee,
Calf and shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
All five toes of the right foot,
The whole right side of your body.
Draw your attention to the left hand thumb,
Second finger,
Third finger,
Fourth finger,
And pinky finger.
Palm of the left hand,
Back of the hand,
Wrist,
Left forearm,
Elbow,
Upper arm,
Shoulder,
Left side waist,
Left hip,
Thigh,
Front and back,
Knee,
Calf and shin,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
All five toes of the left foot,
The whole left side.
Now bring your attention to the back of the skull,
The back of the neck,
Back of the shoulders,
The length of both arms,
The middle back,
The low back,
The buttocks,
The length of both legs,
Back of the skull,
Back of the hands,
Back of the heels,
Resting heavy and supported,
The whole back body.
Bring your awareness to the crown of the head,
The top of the head,
The forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The middle of the eyebrows,
Right eye,
Left eye,
Nose,
Right cheek,
Left cheek,
Lips,
Chin,
Jaw,
Throat,
The collar the collarbones,
Shoulders,
The length of both arms,
The chest,
The rib cage,
Belly,
Hips,
Pelvis,
The length of both legs,
The front of the face,
The palms and the toes,
Resting soft and supported,
The whole of the front body,
The whole head,
Feeling the whole head now,
The whole torso,
Feeling the whole torso now,
Whole of the right arm,
Whole of the left arm,
Whole of the right leg,
Whole of the left leg,
Feel the whole body,
The whole body,
The whole body,
Resting heavy,
Soft and supported in your bed.
Come back to your sankalpa or intention and repeat it to yourself now three times.
Allow your awareness to rest in your sankalpa,
In these words and in your body and your breath,
Supported here as you drift off into rest.
Shravasana.
