We will practice yoga nidra in shavasana,
Lying on your back.
Please take a moment to make yourself as comfortable as you possibly can use in any props that you have available to support your body.
Make sure you're nice and warm.
Before we begin,
Bring into your mind,
I,
Your sankalpa,
Your I am statement.
Repeat it quietly and internally to yourself three times.
As you settle into shavasana,
Bring your awareness to the spaces between your body and the earth beneath you.
Let your body to soften and rest.
And as you begin to surrender into relaxation,
Notice the spaces between your body and the earth beneath you becoming smaller and smaller.
Your body is completely relaxed,
Lying on the floor.
We begin with rotation of awareness.
And all you have to do is allow your awareness to follow my voice as I guide you from point to point within your body.
Move your awareness to your mouth.
Become aware of your tongue.
Your jaw.
Lower row of teeth.
Upper row of teeth.
Gums.
Upper lip.
Lower lip.
Space between your lips.
Both cheeks.
Right ear.
Left ear.
Forehead.
Both temples.
Top of the head.
Back of the head.
Tip of the nose.
Right nostril.
Left nostril.
Right eyelid.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Now go to the right hand.
The right hand,
Thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Ribs.
Waist.
Hip.
Right thigh.
Knee.
Calf.
Ankle.
Right foot.
Heel.
Sole of the foot.
Calf of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Go to the left hand.
The left hand,
Thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Ribs.
Waist.
Hip.
Left thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Broin.
Right buttock.
Left buttock.
Lower back.
Mid back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Right inner ear.
Left inner ear.
Roof of the mouth.
Throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle chest.
Upper abdomen.
Navel.
Lower abdomen.
Groin.
Whole spine.
The whole head.
Right arm.
Left arm.
Both arms together.
The whole right leg.
The whole left leg.
Both legs together.
The whole front body.
The whole back body.
Be aware of the whole body.
Now bring your awareness to your breath.
Follow the gentle tide of your breath without altering it.
Envision your breath as a golden light flowing up and down your spinal cord.
With your inhale,
The golden light flows from the tailbone to the crown of the head.
And with your exhale,
It flows from the crown of the head back down to the tailbone.
The cosmic tide of prana.
Stay with your breath as it flows up and down your spinal column.
Golden.
Vibrant.
Radiant.
Now bring awareness to the sensation of heat.
Right leg warm.
Left leg warm.
Both arms warm.
Torso warm.
The whole body becoming hot.
Right leg warm.
The whole body becoming hot.
The whole body becoming hot.
The whole body becoming hot.
All at once your body becomes cold.
Legs cold.
Arms cold.
Torso cold.
The entire body cold.
Now let that go.
Imagine that you are standing outside in nature.
You feel your bare feet on the earth.
You're standing in an open meadow surrounded by a lush forest.
You tip your face upward to feel the warmth of the sun.
Now the wildflowers in the air.
In the distance you see a path leading into the forest.
You walk toward the path and step into the forest.
Once inside the forest your eyes adjust to the shade of the trees.
The path continues in front of you and winds easily up the hillside.
Sunlight shines through the trees and birds sing in the distance.
You continue on the path as it climbs steadily uphill.
Near the top of the hill you see a small opening side of the mountain.
The opening is a cave.
And you feel drawn to the cave and walk toward it.
In the cave you see a single lit candle and you realize you've stumbled into a sacred temple.
You get down upon the earth.
A sense of calm washes over you.
You feel at peace with all that is.
You need nothing from the outside world.
You gaze into the candle flame.
You drop into deep meditation.
In the middle of the flame you see the purest golden seed untouched by the flame.
On the surface of the seed see your sun kalpa inscribed.
Gaze into the flame once again.
The seed is no longer in the flame.
The seed is now in your heart.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Practice of yoga nidra is now complete.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Repeat your sun kalpa three times quietly internally and with meaning.
Namaste.
