Welcome to your practice of yoga nidra.
Take a moment and get comfortable exactly the way you want your body to be as you fall asleep tonight.
Call all of your attention inside your head right below the crown of the head.
Just invite all of your attention,
All of your thoughts,
Anything that's going on within your being,
All parts of you right inside your head.
And let's gather that energy and invite it to drop down.
As we bring our attention down,
Through the head,
Sensing the back of the throat,
Keep pulling the energy down into the neck,
And invite yourself to make contact with your heart space coming all the way down to the center of the center of your heart.
Good.
And as we land here,
Let your body know,
I am safe and protected.
I can let go now.
Speak directly to your nervous system.
I am safe and protected.
I can let go now.
Notice how your body might respond,
Letting go of any thoughts that might be to the contrary.
And just know that you're observing what is going on within.
Note yourself as the one who is aware.
We begin our breathing practice now,
Inhaling deeply to the bottom of your lungs.
Hold the breath at the top,
Open mouth slightly and exhale very,
Very slowly.
Inhaling deeply at the top of the breath,
Holding and exhale very,
Very slowly.
Continue to breathe in this manner without trying hard.
Just allow it to be with a sense of ease.
And again,
Inhaling deeply to the bottom of your lungs,
Hold at the top and exhale slowly through that open mouth.
As you let go of the breath,
I invite you to land back in your heart.
And state your deepest longing for this practice,
Our intention.
I intend to sleep soundly tonight.
Say that three times to yourself.
I intend to sleep soundly tonight.
Good.
And now we drop our attention from the heart down through the spine,
Making contact with the tailbone,
The root center of the body,
Helping us to ground.
We move down that energy center,
Down the legs to the soles of the feet,
Making contact with the soles of the feet.
And as you invite all of your attention into the soles of the feet,
Noting especially the arches of the feet,
Inviting the energy centers there in the soles of the feet and the arches to open.
Perhaps you feel tingling or heaviness or even a sense of lightness within your feet.
You might feel warmth.
Now invite energetically,
Invite roots to move down from your feet,
Just like a big tree.
Put down roots into Mother Earth.
Any way that you're able to sense or feel,
See,
And just know that these roots are going deep within the earth,
Making contact with the center of the earth.
Mother Earth will hold us,
Tether us,
Help to anchor and ground us.
And as you're here,
Just taking a moment to be aware of what you sense.
And as we move attention through the physical body today,
We're going to invite this beautiful grounding energy up from the earth into the soles of the feet.
So we're starting our body scan at the soles of the feet.
And set your intention here to bring love and kindness to yourself in each body part that we touch.
Feeling from the soles of the feet up into the tops of the feet to the ankles.
We're pulling this energy up from the earth.
It could be a sense of delightful golden energy,
Just filling us up as if we were filling a cup with water.
Keep moving this energy up the forelegs.
Fill the shins,
Fill along the calves,
All the way up to the knees.
Keep moving into the knees,
The backs of the knees,
The knee caps,
Sides of the knees.
And move into the thighs.
Keep pulling this beautiful golden light or whatever color happens to come.
And if you can't see color,
That's okay too.
Just know that your body is being filled with your own light and love energy.
Keep pulling it up all the way to the hip creases,
To the groin area.
And up into the hips.
And take a moment and sense yourself full.
These lower extremities full from the hips down the legs to the feet and toes.
Full.
Begin to draw this energy up into the buttocks,
Making contact with the tailbone.
Come up into the floor of the pelvis and begin to fill the whole torso here.
From the bottom,
Keep coming up all the way to the navel,
To the waist.
Again,
Just fill yourself up with a sense of lightness and brightness.
Letting anything that doesn't serve us to let go so that we can receive what is for our highest and greatest good.
Keep pulling this energy up along the low back and up into the middle back,
Into the lower rib cage area,
To the solar plexus between the ribs.
Allow yourself to fill this area in your body.
Feel that sense of all the internal organs filled.
Full.
All the way up to the sternum.
Keep coming up,
Pulling this energy up into your heart space,
Into the upper back,
Into the shoulder blades.
Let it come all the way up to the collarbones,
Underneath the arms.
All the way filling this whole area that is your heart light.
And notice what it feels like,
Again,
In the center of your heart,
To combine your energy with this beautiful,
Grounding energy from the earth.
Sensing,
Perhaps,
A feeling of love and gratitude to the earth.
Beginning to now pull that beautiful golden light all the way up into your shoulders,
Filling the shoulders.
Shoulders nice and full,
As if they're being inflated so that the weight of the world can just drop off.
Letting go.
Feel that sense of letting go of anything that is guarded in the heart as we flow the attention from the shoulders downward like a waterfall over the tops of the arms.
Just let it flood over the arms to the elbows,
Down into the forearms,
Filling the wrists and the palms of the hands.
Let the palms of the hands receive all of your attention.
They may begin to glow to pulse.
Just the palms of the hands.
All the way to the fingertips.
Feeling that beautiful flood of the waterfall from the shoulders all the way down the arms to the palms of the hands and fingertips.
And bring the attention now to the notch at the base of the neck as we begin to fill the column of the neck with this beautiful healing,
Grounding energy.
Golden light coming up into your throat.
Let it come all the way up into the base of the skull at the back of the head.
Into and along the jawline,
Inviting perhaps the mouth to open slightly as you fill the bottom palate with your attention and with this light.
Invite the tongue to be nice and full and heavy,
Relaxing downward into the floor of the mouth.
Keep bringing the energy up into the upper palate as you feel and sense the domed roof of the mouth.
And we keep filling all the way up to the ears,
Sensing the outer ears and inner ears,
Into the cheeks,
Into the nose,
Feeling the nostrils.
Left nostril,
Right nostril.
Filling all the way up over the back of the head,
Coming up into the temples.
Fill the eye sockets with this beautiful golden energy.
Invite the eyes to soften and relax as you feel and sense this whole area filled with golden light,
All the way between the eyebrows into the third eye space,
Into the forehead.
And let the entire head be filled all the way to the crown,
All the way to the crown of the head.
And take a moment and sense yourself energetically as this beautiful,
Pulsing energy.
Notice what's inside your body,
Inside the skin.
And notice perhaps a sense of brightness that's emanating from the body.
Without thinking,
Simply sense the front of the body,
The back of the body.
Dividing the body now between the nose and the navel.
Sense just the left side of the body,
From the head down the left arm,
The left torso,
Left leg,
All the way to the feet.
And switch now,
Right side of the body,
Right side of the head,
Come down to the right arm,
Right torso,
Right leg,
All the way to the right foot.
And now feel the whole body uniting as one,
In a sense of harmony.
And notice what's in your awareness now.
Yourself as the one who is aware,
Observing,
Witnessing,
And perhaps sensing that beautiful,
Open connection.
Now locate the breath at the belly.
Sense the breath at the belly.
And note that beautiful,
Natural flow,
Just watching,
Breath coming in and breath moving out.
Just like waves in the ocean that meet the shore,
The wave is coming in with the in-breath and moving out on the out-breath.
Feeling that beautiful rhythmic flow.
And with each exhalation,
Going deeper and deeper into a state of letting go,
Letting go.
It's safe to let go.
And starting breath counting now.
Feel the body rising on the inhale and the abdomen releasing on the exhale.
Rising and releasing.
Rising and releasing.
On the next inhale counting seven.
Rising and releasing.
Six.
Rising and releasing.
Keep counting all the way back to zero on your own.
Breath awareness.
If you become confused,
Simply start again with the number seven.
Rising and releasing.
Good.
And letting go of this breath practice.
Opening into what is present now.
Perhaps just opening into being.
As we become aware of the whole body,
The whole body,
Sense that energetic glow around the body.
We're going to explore the field around the body.
The energy field.
Let yourself move your awareness to the right of the body.
And perceive what you've sensed on the left side of the body.
Sense above the torso,
Above the chest.
Good.
And just fall back behind yourself and sense behind the body.
Above the crown of the head.
And note the sense of the energy there above the crown of the head.
As you shift and notice below the soles of your feet,
Feeling those energetic roots perhaps turn on.
And from your heart outward,
Just sense yourself glowing,
Merging,
Being the sense of energy all the way around and through you.
And we're taking a moment here to invite in an auric field to surround the outside of this energy field that we just explored.
So about an arm width away from your body in all directions.
Let yourself be encircled by an aura of light.
A little protective shield around this aura of light.
A membrane,
Perhaps like an egg,
Shielded,
Protected.
A hundred percent shielded I am.
And from your heart again,
Begin to expand in all directions just like the sun.
Let your heart light just glow and move as far out as you feel comfortable.
Just keep going with your awareness.
Keep exploring this energy.
Keep opening.
Until you perhaps feel the sense of wholeness,
Perhaps a sense of nothingness,
Everythingness.
Let yourself just open and float here as I hold space for you to move into a deep,
Safe,
Sound sleep.
