Welcome to the practice of yoga nidra and welcome to this time for you.
Come to lie down on your back and allow yourself to be comfortable and ensure you're warm.
Allow your breath to lengthen,
Deepening and lengthening the inhales,
Lengthening and elongating the exhales.
Full complete inhale and full complete exhale.
As you come into the practice of yoga nidra,
It's powerful to come to a sankalpa,
Which is an intention.
I invite you though to invite this intention to be something that you're looking to receive spiritually.
A space that you're looking to grow into or would like to welcome in.
Sankalpa,
Starting with the words I am or I allow is a good place to begin.
It could be as simple as I am peace or I allow myself to be more present.
Or perhaps it relates to something more specific for you in your life.
When you come to the right sankalpa,
It'll feel good.
It'll feel right.
As you're looking to create one,
It may take a little bit of time,
But it is powerful to come to the same statement every time you enter into yoga nidra or a spiritual practice until that sankalpa has been manifested.
Coming now to repeat your intention or sankalpa three times.
Now coming to rotation of consciousness.
Letting your awareness move throughout your body to each part of the body I come to name.
Starting on the right side with the right hand thumb.
First finger.
Second.
Third.
Fourth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Right thigh.
Knee.
Half.
Ankle.
Heel.
Sole of the right foot.
Top of the right foot.
Right toes.
One.
Two.
Three.
Four.
Five.
Coming now to the left side.
Left hand thumb.
First finger.
Second.
Third.
Fourth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Left thigh.
Knee.
Half.
Ankle.
Heel.
Sole of the left foot.
Top of the left foot.
Left toes.
One.
Two.
Three.
Four.
And five.
Aware of the whole body.
The whole body resting here.
Aware of the body's connection to the earth.
Deepening your body's connection to the earth.
Aware of where the head meets the earth.
The right shoulder and the left shoulder.
The right arm,
The left arm.
The back of the right hand,
The back of the left hand.
The right shoulder blade,
The left shoulder blade.
The whole spine.
The whole back.
The right buttock and the left buttock.
The right leg and the left leg.
The right heel and the left heel.
The whole body and the earth.
The whole body and the earth.
The whole body and the earth.
Now becoming aware of the breath.
Simple ebb and flow of the breath.
Entering and leaving the body.
Just watching the breath as it comes in and as it comes out.
And then coming to bring account to the breath.
Just coming to inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
Inhale 25.
Exhale 25 and so on.
Just counting down all the way to one.
If you happen to lose track of the count just start back at 27.
If you happen to get down to one just come back to 27.
And just relaxing the awareness of the breath.
Just come to invite an experience of sensation in the body.
Come to imagine the body is heavy.
Heavy like stone.
Evacuated like stone the body feels so heavy just like stone.
The body feels heavy like stone.
Then come to imagine the body feels as light as a feather.
As light as a feather.
The body feels as light as a feather as though it was able to even float off the ground.
Now alternating between the two as heavy as stone.
Heavy like stone.
And then as light as a feather.
And then as heavy as stone.
Heavy as stone.
And then as light as a feather.
As light as a feather.
As heavy as stone.
As heavy as stone.
And then as light as a feather.
As light as a feather.
Coming to be aware of an imaginary screen in front of the eyes.
Just above the eyes.
Imaginary screen and just noticing what comes onto that screen.
The thoughts that present themselves.
Perhaps even the images that are there.
Just let them be what they are.
Floating.
Flipping.
Presenting themselves.
Initially not really attaching or following any specific thought or image.
Just letting them come.
Moment by moment.
And then now just following one thought or one image and playing it out on that screen.
And then now on that screen coming to visualize each of the items I come to speak.
And if you can't visualize them,
Then not to worry.
Just move on to the next.
Rising sun.
Red triangle.
Juicy orange.
Bright noonday sun.
Fire burning.
Ocean waves flowing.
Boat sailing on the open seas.
Tree blowing in the wind.
Ancient old grandfather tree,
Steady and strong.
Cabin in the woods.
Yoga and meditation.
Open wide green meadow.
Setting sun.
Starry night.
Full moon.
Full moon reflected on a body of water.
Now coming back to awareness of your body.
Your body resting here.
And very slowly envisioning the body rising slowly up towards the sky.
For the count of 10,
Just slowly rising up.
One.
Two.
Three.
Four.
Five.
Higher and higher.
Feeling free and easy.
Six.
Seven.
Eight.
Higher still.
Nine.
And ten.
Letting the body be high and free.
All the while being able to connect downward.
Seeing with clarity all that is.
Being able to connect and fly high as you connect down and see all that is.
And now slowly from 10 down to one.
Just letting the body melt like a snowflake floating down from the sky or a leaf floating down from a tree.
Ten.
Nine.
Slowly floating back down.
Eight.
Ever so slowly.
Seven.
Six.
Five.
Four.
Slowly,
Slowly.
Three.
Two.
And one.
Landing back on the earth.
As you land on the earth,
Breathe into the body.
Feeling the physical body.
And coming back to state your sankalpa or your intention three times.
Letting your eyes stay closed but knowing now the practice of yoga nidra is through.
Taking your time to slowly bring movement back into hands and feet.
Taking your time to slowly soften over onto your right side.
Let your right arm reach overhead to be a pillow for your head as you soften to your right side.
Taking your time just to stay there and breathe there and be there until it feels good to get up.
Thank you for taking this time for yourself today.
Wishing you a most beautiful and magical day.
