Come to a comfortable lying down position.
The practice of Yoga Nidra is a super powerful practice for manifesting and inviting you to create the reality you wish.
This practice begins and ends with the invitation to state an intention,
Or as it's called in Yoga Nidra,
A sankalpa.
I invite you to be sure that you state an intention that really speaks to your heart's desires and to repeat this same intention until it's manifested each time you come to this practice.
In the beginning,
If this intention isn't crystal clear,
Not to worry,
That clarity will come with consistent practice.
So as you lie on your back,
Ensure you're comfortable and warm enough.
Allow your arms to be on either sides of your body with your palms facing up to the sky.
And allow your legs to be comfortable distance apart,
Just letting your feet flop out to the sides.
And come now to be aware of your breath.
And with each breath,
Just allow yourself to settle a little more fully into this moment.
With the inhale,
Breathing in the words,
I am,
And with the exhale,
Letting go.
I am as you inhale and exhale,
Letting go.
One more breath,
Just like that.
And then allowing yourself now to come to your sankalpa,
Your intention.
A sankalpa could be something as simple as I am abundance,
Or I am trust.
Or perhaps you'd like to begin with the words,
I give permission to whatever it may be,
Or I allow.
Come to a sankalpa that really speaks to your heart's desires and really allows you to get in deeper connection with what you're looking to manifest and create in your life.
And coming to repeat that now three times.
Mindful it doesn't have to be perfect,
But it has to be clear to your heart.
And now we will come to rotation of consciousness.
So as I come to say each part of your body,
Simply bring that part of your body into your mind's eye,
And maybe even repeat its name after me.
Starting on the right side with the right hand thumb,
First finger,
Second,
Third,
Fourth.
Arm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Thigh,
Waist,
Hip,
Right thigh,
Knee,
Calf,
Ankle,
Heel.
Toe of the right foot,
Top of the foot,
Right toes.
One,
Two,
Three,
Four,
And five.
Now over to the left side,
Beginning with the left thumb,
First finger,
Second,
Third,
Fourth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Thigh,
Waist,
Hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot.
Top of the foot,
Left toes.
One,
Two,
Three,
Four,
And five.
Coming to be aware of the whole body,
The whole body lying here in relaxation,
Aware of the whole body,
Aware of the head as it's resting here,
The right shoulder and left shoulder,
The right arm and the left arm,
The whole back body,
Pelvis,
The right leg and the left leg.
Aware of the whole body resting here in relaxation,
The whole body resting here.
And from this place now,
Come to imagine the body was as heavy as a rock,
A huge,
Heavy rock.
Feel your body heavy,
Weighted heavy down towards the floor,
So heavy,
Heavy like a rock.
And now come to imagine your body is as light as a feather,
So light,
Light as a feather,
Light as a feather,
So light that it almost floats up off the ground.
Your body is light,
So light it almost floats up off the ground.
And then come to imagine the hottest heat you've ever felt.
You feel so hot,
That heat is so hot.
Allow that heat to be your entire experience at this time,
Heat,
Such hot heat.
And then now cold,
The coldest winter day you've ever experienced,
Cold,
Cold,
Freezing cold.
Imagine your whole body feeling extreme cold,
Freezing cold.
Allow your whole body to experience cold right here in this moment.
And then allow your body to breathe.
Just aware of the inhale and the exhale,
Full inhale and full exhale.
And as you breathe in and as you breathe out,
Coming now to bring a count to the breath.
So coming to inhale 27,
Exhale 27.
Inhale 26,
Exhale 26.
Inhale 25,
Exhale 25,
And so on until one.
Just staying with your breath and staying with the count.
If you lose track,
Just start back again at 27.
Now wherever you are in your count,
Just allow the counting to stop.
And come now to be aware of the third eye center.
And in that space in your body,
Come to visualize each thing I come to name.
If you can't immediately visualize it,
Not to worry,
Just go on to the next.
Sun rising,
Beautiful blue sky,
Puffy white clouds.
Ocean wave,
Beautiful old grandfather tree,
Cabin in the woods,
Fire burning.
Fire burning,
Ship setting sail,
Child laughing,
Red triangle,
Full moon rising,
Yogi in meditation,
Buddha in repose.
Now once again,
Come back to your breath.
Aware of your body resting here.
And come to repeat your sankalpa once again,
Three times.
The practice of yoga nidra is now complete.
The practice of yoga nidra is now through.
Keeping your eyes closed,
As you're ready,
Very slowly make your way over to your right side.
Allow yourself to have a few deep breaths there,
Honoring all the time you need before coming back up to a seated position.
I'm wishing you a most beautiful and magical day.
