In your comfortable lying position,
Using pillows or blankets to feel fully supported and comfortable,
Close your eyelids down,
Deepen your breath,
Allowing your body to settle into the surface beneath you.
It is time to quiet your mind and calm your sensitive nervous system.
Begin by setting a sankalpa or intention for healing.
Silently say to yourself,
What aspect of your being,
Physical,
Emotional or spiritual,
Do you wish to focus healing energy towards during this yoga nidra practice.
Now bring awareness to the sounds in your environment.
Notice the sounds furthest away from you and then notice the sounds that are close to you.
Become aware of any sounds within your own body.
Notice the points of contact between your body and the surface supporting you,
Starting with the back of your head,
Back of the shoulders and down each arm,
The support of your spine,
Your hips,
Back of the legs,
All the way down to your heels as they sink into the earth.
Now shift your focus to your breath.
Observe its natural rhythm without trying to change it.
Notice the rise and fall of your belly and chest.
Continue to listen to my voice as we move through different parts of the body.
And as I name each part,
Bring your awareness there and allow that area to completely soften and let go.
Starting with the crown of the head,
The forehead,
Eyebrows,
Eyes,
Cheeks,
Jaw,
The tongue and throat,
The collarbone,
The center of the chest,
Your heart space,
From the heart to the right shoulder,
Right upper arm,
Down to the elbow,
Forearm,
The right wrist,
Hand,
Right thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Come back to your heart.
Now to the left shoulder,
The left upper arm,
Elbow,
Down the forearm,
To the wrist,
Left hand,
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Arriving back at your heart space.
To your upper back,
The back of the heart,
The belly,
And the lower back,
Your right hip,
The right upper leg,
To the knee,
The lower leg,
Down to the right ankle,
And right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Now at the left hip,
The left upper leg,
To the knee,
The left lower leg,
Ankle,
And left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Now imagine a warm,
Healing light entering through the crown of your head.
This light represents pure healing energy.
And as it flows down through your body,
It soothes and rejuvenates every cell,
Every tissue,
Every organ.
This healing light fills your entire head,
Your neck,
Your shoulders and arms,
Your torso,
Including your spine,
Your hips and legs,
All the way down to the soles of your feet.
And your entire body is lovingly bathed in this healing light.
As you lie here,
Fully relaxed and surrounded by this healing energy,
Bring to mind a place that you love.
Perhaps it's a garden,
A beach,
Or a forest.
Imagine yourself in this healing place,
Feeling completely safe and at ease in your sacred space,
Filled with healing light.
Visualize yourself in perfect well-being and harmony with all that is.
See yourself vibrant,
Strong,
And full of vitality.
Feel the sensation of complete wholeness spreading throughout your body.
You are whole.
You are love.
Allow this healing energy to work as you rest.
We are able to heal fully when we can surrender into this deep rest.
You are supported.
And you are loved.
And so it is.
May you drift to sleep in peace.
