Welcome.
Please make sure that you are so comfortable,
That you have bolsters under every bend in your body,
Support for all parts of you,
That you are warm and comfortable and ready to relax and let go.
Once you have made all of your adjustments,
Once you have made sure that you've like wiggled even just a little bit more,
Get ready for your yoga nidra practice.
Build yourself a comfortable rest nest,
Maybe a pillow under your head,
A blanket covering you,
Fuzzy socks,
Whatever is going to help you feel as comfortable as possible so that you can fall into deep relaxation.
If you like,
You can cover your eyes with an eye pillow or scarf and if you notice any tension in your back,
Your neck,
You can put a pillow or rolled blanket under your knees,
Under your neck.
Do all the things that you need to do to make yourself sublimely comfortable.
Make sure that your legs are apart,
Your arms are away from your body,
Your shoulders away from your ears,
Your palms face up and that you're comfortable.
Feel your body sinking into the support beneath you,
Your body fully supported,
Effortlessly releasing into a state of peace,
Effortlessly releasing into a state of non-doing,
Nothing to do,
Let go of doing,
Shift into being.
Feel your body let go of tensions as you give in to release and support,
Giving yourself that permission to do nothing.
Feel your body sigh this opportunity to do nothing.
This is an opportunity your body has been waiting for,
The opportunity to relax and renew and be in a state of complete ease.
Notice the sensation of your body letting go of tension in your shoulders,
Letting go of tension in the back,
The arms,
The legs,
Face,
Completely letting go of tension.
Your body is still and at ease in this delicious state of non-doing.
Allow your awareness to shift now to the sound of your breath.
Listen closely to the soft sound of the body breathing itself.
See your body breathing itself as if it were watching from above.
See your body resting in complete stillness and peace while your awareness is awake and ready to begin your yoga nidra practice.
The body rests while the awareness moves and explores,
Awake,
Aware,
Effortless.
Yoga nidra has now begun.
This is the time to plant the seed of your sankalpa,
Your intention.
Allow your sankalpa to arise in your awareness.
Allow the feeling of your sankalpa to arise.
What is it you want?
Vividly see your sankalpa manifested.
Energetically feel your sankalpa manifested and now repeat your sankalpa mentally three times with absolute certainty and feeling.
Feel with certainty that your sankalpa has been planted and know that it has already begun to spring to life.
Now move your awareness deep within your body,
Experiencing your body energetically rather than physically.
Several locations will be mentioned.
They are energetic pathways.
Allow your attention to move freely from one to the next.
No need to concentrate,
Just moving awareness.
If sensations or experiences arise,
Simply take notice and move on.
Begin with the effortless awareness of the point between the eyebrows.
Effortless awareness of the point between the eyebrows,
The hollow of the throat,
Shifting freely unattached,
The right shoulder joint,
Elbow joint,
Wrist joint,
The right thumb,
The tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger.
Experiencing energetically the wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
Over to the left shoulder joint,
Elbow joint,
Wrist joint,
The left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Back to the wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
The heart center,
The right side of the chest,
The heart center,
The left side of the chest,
The heart center,
The navel center,
Tip of the tailbone,
The right hip joint,
Right knee joint,
Ankle joint,
The right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe,
Back up to the right ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone,
Sweeping awareness to the left hip joint,
Left knee joint,
Ankle joint,
The left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe,
Back up to the left ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone,
The navel center,
The heart center,
Hollow of the throat,
The eyebrow center,
The eyebrow center,
The eyebrow center.
Now become aware of the breath in the nostrils just as it is.
No need to do anything,
Simply be aware of the breath.
Notice the breath coming in like two streams through the nostrils,
Feel the streams flowing in along the floor of the nasal passages and feel the breath flowing out.
Streams of air flowing in along the floor of the nasal passages and streams of air flowing out.
Bring awareness to your right nostril.
Follow the inhalation through your right nostril and as you exhale,
Feel it flow out through your left nostril.
Keep awareness on the left nostril as you inhale and exhale,
Feel the breath flow out through the right nostril.
Mental alternate nostril breathing.
Inhale through the right,
Exhale through the left.
Inhale through the left,
Exhale through the right.
Inhale through the right,
Count one.
Exhale through the left,
Count two.
Inhale through the left,
Count three.
Exhale through the right,
Count four.
Keep counting up to 54.
Inhale through the right,
Five.
Exhale through the left,
Six.
Keep going.
If you lose track,
Start again.
Awake and aware.
Now let go of the count.
It doesn't matter what number you got to or if the mind wandered,
Just let go of the count.
Bring your awareness deep within your body once again.
Feel that the whole body is breathing.
Breath coming in and going out through every pore.
Energy flowing in and out.
Feel yourself as a pulsing field of energy.
Shift your awareness so you are seeing your body from above.
See your body peacefully resting.
Your body peacefully resting in the room.
Know that you can bring your awareness back into the body anytime you want.
Feel free to explore now in your astral body,
Your energy body.
You can move in any way you want and go anywhere you like in your astral body.
You are completely free.
Take a moment to enjoy this freedom.
Moving in any way you like,
Traveling to anywhere you would like.
Know that your body is safe and peaceful and you will return to your body again soon.
Now pause your travels for a moment and get ready to take a journey to an exquisite place and feel yourself flying over the land.
You can see majestic emerald green mountains in the distance.
You fly toward them for some time and as you get closer and are flying over the mountain range you notice the beauty of the trees.
A mix of evergreen and leafy trees.
Serene and beautiful.
There is no one around for miles.
Just you and nature free in your astral body to move in any way you like.
You see a stream down in a valley and you fly to that stream.
Getting closer you see a leaf floating effortlessly along the gently moving stream.
Wonderfully effortless.
You shrink to the size of a ladybug and land softly on the leaf.
You sit down floating on a wide and shiny green leaf.
The leaf is warmed by the sunlight and is truly inviting.
You lie down and as you lie down you see the open blue sky above you.
It's just a few fluffy white clouds.
You notice one cloud in the shape of your favorite animal and it makes you smile.
You feel the gentle current of the stream beneath you ushering you forward effortlessly.
Your heart swells with a moment of gratitude for this incredible and tranquil floating experience just for you.
You lie on your side to take in the view of the shoreline as you float by.
You see many types of foliage and flowers and the most picturesque colors.
Your leaf gets stuck on a rock for a moment halting your journey.
You push off again and the flow of the stream takes you forward once again.
Your leaf is floating close to the shore now and you look to the water.
The water is a very still part of the stream and you are still moving along but slowly now.
The surface of the water is smooth as glass.
It reflects the rocks and plants along the shoreline crystal clear.
At this moment the reflection of your spirit guide suddenly appears.
You look up to see your spirit guide standing on the shoreline.
You reach for a nearby log and dock your lease so you can take in this special moment to meet with your spirit guide.
Take a moment now to ask your spirit guide anything you like.
You can speak to your spirit guide and receive any guidance.
Tell your spirit guide your sankalpa.
Repeat it in the presence of your spirit guide three times now with full feeling and awareness.
Feel that the sankalpa has been nourished now deep in your being.
In the presence of your spirit guide your sankalpa comes forth from deep within you blossoming out at the heart center like a radiant flower.
If you like you can give the flower to your spirit guide as a gift as another flower just the same blossoms from your heart center.
Thank your spirit guide for their guidance.
Your spirit guide is settling down on a smooth rock for meditation.
Staying docked on the log you prepare for meditation to bring your awareness deep into the heart center deep into the stillness there.
Go deep deep within that stillness deep within that stillness resting here with full awareness for the next several minutes bring your awareness to your heart center.
If your mind has wandered it's time to say goodbye to your spirit guide.
Your spirit guide has come out of meditation as well.
Say goodbye and thank your spirit guide once again.
From your log you take off from your leaf into the sky.
You fly up from the valley over the mountain range back over the land you flew over before.
Return back to the building your body is in back to the room.
You see your body still resting peacefully beautifully serene.
Bring your energy body back into the physical body.
Astral body back in the physical body and begin to notice the sensations in the physical body.
Notice your chest rising and falling with each breath.
Feel the chest rising and falling with each breath.
Yoga Nidra is now complete.
Take a few deep breaths now and notice the sensation coming back into your body.
Wiggle your fingers and toes.
Feel the energy back in your body like electrical current.
Stretch or move your body any way you feel.
Noticing the energy begin to flow through each body part as you move.
And if you're lying down when you're ready you roll to your right side and take a few deep breaths.
Mentally repeat your sankalpa one more time.
Feel it fill your whole being.
Remember your experience on the floating leaf and the guidance from your spirit guide.
And if you were lying down press yourself up to sitting.
Keep your eyes closed if you can keep your eyes closed if you can and take as much time as you need.
Sit up back as straight as you can make it.
Top of your head rises towards the ceiling.
Take a few deep breaths in feeling the energy rising.
And finally when you're ready softly slowly open your eyes.
Adjust awareness back into the room back into your day refreshed and peace.
With your eyes softly focused take a few breaths.
Take in the space around you with awareness of yourself in it.
Close the class with a chant of OM and three shanties.
Feel the energy rise within you as you chant.
Inhale.
Exhale.
Inhale begin the OM on the exhale.
OM shanty shanty shanty.
Bring your awareness back into the room and carry any positive sensations from your practice into your day.
Namaste.
