Setting aside this time and space to be present,
A soothing time and space that is solely yours,
Preparing now for Yoga Nidra,
Finding a space and position that's comfortable for you,
Laying in a reclined position and ensuring your space feels safe and comfortable,
Allowing your legs to extend and your feet to relax open.
Just allow yourself to be as comfortable as possible as you take a deep breath in and breathing out,
Developing the feeling of relaxation in the body,
Focusing your attention to follow my voice,
Just following along gently,
Not trying to overthink any of the instructions or words,
Just allowing yourself to relax fully and any thoughts that may come to your mind,
Just letting them go,
Passing by like clouds in the sky as you remain calm and steady throughout your practice.
Now becoming aware of any sounds in the distance,
Allowing your hearing to radiate outward,
Noticing sounds that are far far away and moving gradually closer,
Shifting your attention from sound to sound without attempting to identify anything,
Gradually bringing your attention to closer and closer sounds,
Sounds that are just outside,
Sounds that are inside,
The sounds of your own body and your breathing,
Developing a gentle awareness of the space around you without opening your eyes,
Noticing all of the points where your body touches the surface beneath you,
Noticing the temperature and the space in the room,
Becoming aware of your natural spontaneous breath,
Your breath that occurs without any effort,
Noticing the in-breath,
Following the out-breath,
Just allowing yourself to become aware without any effort and allowing your breathing to guide you into deeper and deeper relaxation.
And as you begin to relax more fully,
Allow yourself to notice anything you may be desiring for yourself at this moment in time.
If you wish,
You may choose a resolve or a resolution to embrace that resonates for you,
Allow it to come naturally,
Gently,
Without grasping,
Just allowing whatever comes to mind to form itself into your resolve.
Using a short positive statement,
Very simple language,
I move through life with ease and peace,
I give and receive love freely and unconditionally,
Allow your resolve to form organically and naturally for you.
You can repeat it within your mind,
Allowing yourself to take on clarity and feeling.
This resolve begins to plant a seed in the fertile soil of your mind to allow yourself to bring forth your desires,
Beginning a gentle journey of sensory awareness throughout your body,
Moving through the different parts of your body,
Relaxing each part as you go,
Beginning with your right foot,
Relaxing it fully and completely,
Then your left foot,
Relaxing it fully and completely,
Moving up to your right leg,
Left leg,
And moving further up into your body through your torso and your shoulders and your neck and your head,
Allowing each part to relax fully as you go,
Bringing your attention once more to your natural quiet breath,
Noticing the air moving through your nostrils,
Becoming aware of your nostrils,
Thinking of each breath as starting from the distance,
Drawing near,
And uniting as a triangle across your nostrils,
Continuing your awareness of breathing in through one side and out through the other,
And then out through that side and back in again,
Maintaining your awareness of your breath,
Inhaling and exhaling deeply with total awareness and full relaxation,
And now allowing your mind to wander as we go through various images,
Allow your mind to follow along gently and without effort,
Darkness,
Waves,
Blue sky,
Tall mountain,
White sandy beach,
Magical forest with tall trees,
A cottage in the woods,
A stormy night,
Full moon,
Mountain,
Garden of blooming flowers,
Rising sun,
Now keeping your awareness back on your breath,
Allowing your mind to continue to wander,
Visualizing a large lake with floating flowers,
A midnight swim,
A quiet cottage in the mountains,
Snow-capped peaks,
Hummingbirds,
Forest with tigers,
Elephants,
A bell ringing,
Full moon,
A calm and quiet evening,
A refreshing cold dip,
The feeling of exhilaration,
Rising sun with bright orange clouds,
Drizzling rain with fog all around,
A pink flower,
A lettuce leaf,
Tall pine tree,
Quiet wooden cottage,
Mountain,
Lotus on a lake,
Swimming,
Remaining again aware of your breath,
Inhaling and exhaling deeply,
Returning briefly now to your original resolve,
Noticing your heartfelt intention with clarity and feeling,
Allowing yourself to repeat your resolve back within your mind,
Noticing how that fertile seed has taken root,
And now as we slowly conclude our practice together,
Becoming gently aware of your body wherever it's laying,
Visualize your body with your eyes closed as where you are in the room,
Becoming aware of your physical position,
Noticing the gentle and subtle shift in your whole body,
In your physical,
Mental,
And emotional well-being,
Notice the sense of quiet tranquility and peacefulness coming over you,
At the same time noticing a feeling of rejuvenation and whole body energy,
Tranquil and peaceful,
Alive and energetic,
Coming back to the feeling of your breath flowing through you,
Noticing the container of your skin and clothes and the props that are touching you,
Noticing the heaviness of your body as it rests where it lays,
Just allowing yourself to slowly regain awareness,
Keeping your eyes closed but visualizing the room around you,
Noticing where you are within that space,
And continue lying quietly until you feel ready to move,
Beginning by slowly,
Gently wiggling your fingers and toes,
Moving your hands and feet,
Taking your time,
There is no hurry,
And when you are ready,
Gently drawing your knees into your chest and rolling over to your side,
Remaining there for just a few moments,
Until you feel ready,
Slowly making your way into a comfortable seated position,
Taking a moment to place one hand over your heart,
The heart is the center and seat of our desires and passions,
And the place from which your resolve was born,
Take a few breaths,
Envisioning your connection to that resolve,
And placing both hands together at the heart,
Where the joining of all opposites heals all opposites,
Bowing your head to your heart,
Namaste.
