Welcome to your Yoga Nidra Shavasana.
Come down to lying flat on the floor or finding any comfortable lying down position.
Take a deep breath in through your nose and as you exhale,
Let your body sink into the floor.
Get cool.
Shift and move a little to let your body settle deeper into the ground.
Nothing else matters right now.
Everything is okay.
There's nowhere to go and nothing else to do.
You are simply here to feel your body and don't worry or become agitated if you don't hear everything I say.
It's natural to flow in and out of conscious hearing.
The deepest part of you,
Your core self,
Is always listening.
Whatever your experience today,
This practice will still work.
There is no way to do this wrong.
Simply listen without trying.
Environment,
Protected space,
Held space.
Come into stillness now and remain still for a deep breath flowing through your whole body.
Allow your bones to become heavy.
Feel your bones heavy and sinking into the earth.
Release bones heavy and sinking.
Deep inside to notice your heart's deepest longing.
What does your heart desire?
An intention affirmation based on your heart's longing.
This is a positive statement in the present tense as though it's already happening.
For example,
I've come up with your own intention or sankalpa.
Date it three times to yourself silently as though it is already happening.
Allow your awareness to travel through your body now on a journey of sensation.
Simply feel each part as it is mentioned and with all sensation just as it is.
Feel your mouth.
Feel sensation in your mouth.
Feel your jaw,
Lips.
Notice where the lips touch.
Notice sense of taste in your mouth.
Right inner cheek.
Feel your nose.
Notice the nostrils.
Left nostril.
Right.
Notice your breath.
Nasal passages.
Follow nasal passages all the way back.
Feel the wrinkles and folds of the ears.
Notice your ears receiving sound.
Listening.
Feel each eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eye.
Centers of the eye.
Feel your eyes now as energy.
Radiac.
Sides of the neck.
Notice your collarbones and your chest.
Notice your right palm.
Thumb.
First finger.
Second finger.
Notice the notch at the base of the throat.
Notice your left palm.
Thumb.
First finger.
Second finger.
Third finger.
Fifth finger.
Sixth finger.
Seventh finger.
Eighth finger.
Ninth finger.
Tenth finger.
Sides of the ribs.
Solar plexus in the front.
Feel your belly.
Navel center.
Feel your right hip.
Front of the knee.
Back.
Sole of the foot.
Feel again the pelvis.
Left hip.
Sides of the knee.
Toes.
Sole of the foot.
Notice both feet.
Between your sitting bones.
Navel center.
Solar plexus.
Heart.
Throat center.
The back body resting on the earth.
Bring awareness of your whole back body as sensation alive with vibration.
Feel now the front body filled with radiant vibration.
Pour your awareness like liquid into the right side of your body.
Feel the right side.
Pour your awareness like glowing sensors into the left side of your body.
Feel the left side.
Feel your midline.
Complete entity.
Feel sensation throughout your entire body.
Begin to notice your breath.
Your natural breath as it flows through you.
Notice the out breath.
As you exhale,
Imagine a wave passing downward through your body.
Fresh wave flows upward through your body.
Bringing a sense of calm to every cell.
Feel wave flowing downward through your body.
Carries away fears.
Inhale fresh wave upward.
Brings serenity.
Remember your heart's longing statement.
Your sankalpa.
Your it.
Repeat it again three times as the present true.
Three times to yourself.
It.
Notice your back body,
Side of the body facing the earth.
Feel all the places where you touch the ground right now.
Notice the front body facing skyward.
Notice all of the space surrounding you.
Let your body expand wider into the space that surrounds you.
Notice your breath.
Feel its rhythm and pace.
We are now completing relaxation practice.
Before moving,
Sense your fingers and just imagine them moving.
Now begin to wiggle your fingers,
Feeling every sensation as you do.
Notice your toes.
Begin to wiggle your toes.
Gently rock your head side to side.
A slow awakening.
Draw a deeper breath into your belly,
Into your chest.
Release.
Draw your knees into your belly.
Hug them in.
Rock gently side to side.
Rock slowly over to your right side and pause into beetle position.
Allow yourself to settle here.
Imagine that you are water and pressing your left palm into the floor.
Flow like a river up to a comfortable seated position.
Lengthen your spine.
Lift your heart center.
Soften your shoulders down.
Letting your hands rest on your legs or in your lap.
Take a full breath in.
And as you exhale,
Imagine filling with divine light.
Notice how you feel right now.
Bring your hands together at heart center.
Notice the effects of your relaxation practice.
Aum,
Peace,
Peace,
Eternal peace.
May there be peace,
Eternal peace in your heart.
Ever so slowly now,
Allow the eyes to open to a soft gaze on the floor.
