Welcome to yoga nidra.
Find a comfortable position laying down.
If you'd like you can use blankets,
Pillows,
Maybe weighted pillows or eye pillows.
When you're ready,
Close your eyes and begin to notice your body laying on the floor.
Notice that your body is supported by the ground beneath you.
Here,
Begin to make a commitment not to move for the next half hour or so.
Bring your awareness to your sankalpa,
Your intention.
What is your intention for this practice?
What does it look like?
Who is around?
How does it feel?
Whatever your intention is,
Silently repeat it to yourself three times.
Envision it in your mind's eye.
Bring your awareness to your right thumb.
Bring your awareness to your right thumb.
Bring your awareness to your right thumb.
Right pointer finger.
Right middle finger.
Right ring finger.
Right pinky finger.
Bring your awareness to the back of the right hand.
The center of the right palm.
The right wrist.
Right forearm.
The right elbow.
The right upper arm.
The right armpit.
The right shoulder.
The right waist.
The right hip.
Bring your awareness to the top of the right thigh.
The right knee.
The right shin.
The right angle.
The right ankle.
The top of the right foot.
The right big toe.
Right second foot.
The right the top of the right foot the right big toe right second toe third toe fourth toe the right pinky toe the ball of the right foot the sole of the right foot bring your awareness to the right heel the right calf the right hamstring the right glutes the right back muscles bring your awareness now to your left thumb left pointer finger left middle finger the left ring finger and the left pinky finger the back of the left hand the center of the left palm the left wrist the left forearm the left elbow the left upper arm left armpit left shoulder left waist left hip please bring your awareness to the top of the left thigh the left knee the left shin left ankle the top of the left foot the left big toe second toe third toe fourth toe and pinky toe the ball of the left foot the sole of the left foot the left heel the left calf the left hamstring left glutes left back muscles bring your awareness now to your entire right leg from the toes to the knees to the hip the entire right leg bring your awareness to your entire left leg from the toes to the knees to the hip the entire left leg bring your awareness to both legs simultaneously bring your awareness to your entire right arm from the fingertips to the elbow to the shoulder the entire right arm bring your awareness to your entire left arm from the fingertips to the elbow to the shoulder the entire left arm bring your awareness to both arms simultaneously bring your awareness to your entire spine to your entire spine to your entire spine to the back of your neck the back of your head crown of the head forehead right eyebrow left eyebrow third eye center between the eyebrows bring your awareness to the right eyelid the left eyelid the right cheek the left cheek the right nostril the left nostril the tip of the nose the top lip the bottom lip the space where the lips meet bring your awareness to your jaw your tongue your teeth bring your awareness to your entire body to your entire body to your entire body bring your awareness to your belly notice the rise and the fall with every inhale and exhale on every inhale the belly lifts and every exhale the belly falls counting back from 27 27 the belly lifts on the inhale 27 the belly falls on the exhale 26 belly lifts inhale 26 belly falls on the exhale continue counting back at your own pace if you get lost begin again at 27 if you get to zero begin again at 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 very good begin to feel your body on the floor imagine yourself as heavy so heavy that you are immobile feel the imminent stillness of the force of gravity you are heavy very heavy now imagine yourself as light as a feather you dance like a leaf in the wind floating careless free as light as a feather and now imagine yourself as hot you are so hot that you are sweating growing warmer and warmer feeling the rays of the sun penetrating your skin you are hot now imagine yourself as cold you are so cold that you are shivering you have goosebumps you are cold bring yourself back now to a happy memory allow the memory to fade but the joy remains imagine yourself now floating on a cloud you are suspended in air by this cushiony cloud slowly floating weightlessly through the sky you see birds flying in the atmosphere around you it is around sunset,
And the luminous sky is painted with the most magnificent colors you see other clouds passing by and you notice certain shapes that they form these shapes tell a story to your subconscious mind what is your message?
Next begin to envision a bird a waterfall a tree a mountain a lake a volcano a deer a field a pencil a dragon a mirror see yourself in the mirror see yourself in the mirror see yourself in the mirror very good begin to bring your gaze to the space between your eyebrows your center of consciousness what do you see?
And one last time bring your awareness to your intention,
Your sankalpa silently repeat it again three times envision it in your mind's eye plant it in the fertile soft soil yoga nidra is now complete gently start to invite a deep breath back into your body start to wiggle your fingers and your toes find any movement that feels good for you and in your own time gently turn over onto one side and gently press yourself back into a seated position thank you for joining me for this meditation
