Welcome,
We now begin the practice of Yoga Nidra.
There's nothing for you to do but get comfortable,
Listen and rest.
Once you are settled and as comfortable as you can be,
Observe any tension in the body that you might be able to soften just by observing it.
Maybe your shoulders,
Eyes,
Jaw,
Hands,
Wrists,
Any place where you can let go a little bit.
See if you can sink down a little bit into what you're resting on.
And if the body is very tense and you feel like nothing is shifting,
That's okay.
Begin to observe the sounds around you.
Any sounds that you can hear in the distance,
Any sounds that are closer in,
Maybe just outside the room you're in,
Observe any sounds within the space that you're in.
And whether your eyes are open or closed,
Picture the space around you,
The walls,
The floor,
The ceiling,
Any objects.
And be aware of any other beings that are nearby,
Other people or pets that might be in this space with you,
Or just outside where you are.
Feel the support of what you're resting on.
Feel how it holds your body.
See if you can let go a little bit into that support.
Feel the space that you're in,
The space around you as a peaceful oasis,
A place for you to rest in this moment.
Feel how the walls and the space protect you from the outside elements.
Feel this space filled with peaceful,
Healing,
Loving energy.
Feel yourself supported and protected by this space and this peaceful,
Healing,
Loving energy.
Feel your breath moving in and out.
Allow your abdomen to relax a bit.
Let the breath simply flow into the belly.
Let it be a deep breath or a soft breath,
Whatever the breath wants to be in this moment.
Let it flow into the belly.
Observe how you are.
How does your body feel?
How does it feel to begin to settle into stillness?
And is there anything you could shift to be a little more comfortable?
Feel your breath flowing out and how the body softens as you exhale.
Feel it expand as you inhale.
And how the body lets go,
Softens,
Settles down a little bit as you exhale.
And begin to hear just silently in your mind the word rest.
Rest.
As you exhale,
As the body softens,
Hear in your mind the word rest.
Give yourself permission to rest.
Hearing rest as you exhale.
Imagine your stresses,
Your worries,
Your aches and pains.
Beginning to flow out with your exhales.
Drawing your mind to the heart center,
The emotional center at the heart.
Ask,
What does my heart long for?
What do I wish to create in my life?
If there is an answer in any form,
Hold that thought,
That energy,
That feeling in your mind and in your heart.
If there is no obvious answer,
Hold the energy of unconditional love in your mind and heart.
Feel the energy of these thoughts,
Emotions,
Dreams beginning to grow and manifest within you.
Become aware of your right hand.
Be aware of the right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Ribs,
Waist,
Right hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
Bottom of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of your left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the left hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Ribs,
Waist,
Hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
Bottom of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Observe the front of the legs,
The back of the legs,
Both hips,
The whole pelvis,
Lower back,
Abdomen,
Front ribs,
Back ribs,
Wrists,
Shoulder blades,
Chest,
Collarbones,
Tops of the shoulders,
The spine,
Neck,
Throat,
Jaw,
Tongue,
Bottom lip,
Top lip,
Right cheek,
Left cheek,
Right side of the nose,
Left side of the nose,
Right eye,
Left eye,
Right eyebrow,
Left eyebrow.
The space between the brows,
Forehead,
Top of the head,
Scalp,
The whole body.
Be aware of the whole body,
The whole body.
Feel your breath flowing in and out.
Begin to count each breath backward from 108,
Counting 108 as you inhale,
108 as you exhale,
107 as you inhale,
107 as you exhale,
106,
Counting down on your own.
And if you lose count,
Go back to 108.
Breathing and counting down.
Breathing and counting.
Let go of the counting and begin to feel the sensations of heaviness in the body.
Feel the body as very heavy.
Heaviness in every part of the body.
The body sinking down.
Hands and arms heavy.
Pressing down into what you're resting on.
Legs and feet heavy and pressing down.
The torso and head heavy.
Pressing down into what you're resting on.
The whole body is so heavy,
You could barely move.
Now feel the sensations of lightness in the body,
Weightlessness.
Feel a sense of lightness,
Weightlessness in the entire body.
Hands and arms light as feathers.
Feet and legs weightless.
The torso and head weightless.
The whole body as light as a feather.
It could almost float.
Feel the whole body as weightless.
And now feel the sensations of being cold.
The whole body being cold.
Your toes,
Your fingers,
Your nose.
The coldness of being out on a snowy,
Rainy,
Windy day.
The whole body feeling cold.
And now feel the sensations of being warm.
The whole body warm.
As though you're out in the heat of a summer day.
Feel the sensations of the body being warm.
The face,
The head.
The whole body warm.
And now feel the sensations of having your guard up.
Of being on guard.
When you feel self-protective.
Feel the sensations of having your guard up.
Being wary of other people.
What does it feel like when you have your guard up?
And now feel the sensations of having your guard down.
The sensations of being at ease.
When your guard is down,
And you feel free to share your thoughts and emotions.
What are those sensations in the body?
Feel the sensations of having your guard down.
Feeling safe and open.
Draw your mind into the center of your being.
Draw it deep down into your inner being.
At the center of your being,
There is a garden of emotions.
There are both healthy and unhealthy emotions in this garden.
Begin to pluck the emotional weeds.
Pull up from the roots all the emotions that no longer serve you.
The doubts and fears.
The emotions that hold you back.
Pull them all out by the roots.
Thank them for protecting you.
For keeping you safe.
Tell them you no longer need them.
And send them off with gratitude as they vanish into thin air.
Behold the beauty of what remains.
And the open space to cultivate the emotions that will move you forward.
And help you thrive.
Tend to your garden.
Plant new seeds.
Water the soil.
Feed your garden with love.
Observe the energy of this garden expanding.
Feelings of confidence begin to grow stronger.
Inner strength.
Self-acceptance.
Beauty.
Happiness.
Self-love.
Openness.
Worthiness.
Faith in the universe.
Faith in yourself.
Empowerment.
Joy.
Peacefulness.
Feel everything you need growing stronger and more beautiful.
Feel the energy of these powerful emotions blossoming within you.
Feel yourself blossoming and thriving in every way.
Feel the peacefulness that comes with knowing your strength,
Your wisdom,
And heart.
Find a place to rest in this beautiful garden.
Let yourself rest.
Let yourself rest.
Just rest.
Namaste.
Namaste.
