So find your way back to your mat and get as cozy as possible.
So the only requirement for yoga nidra is that your spine is nice and straight.
So if you feel more comfortable taking it in a seated position,
You can absolutely do that,
But I would recommend going into a supine lying down position with a blanket.
You can put a bolster or blanket underneath your knees to support your lower back.
You could have a pillow,
Eye pillow.
Just taking whatever you need to feel the coziest and the comfiest.
And we're going to start our practice now.
So lying down on your back with your palms facing up in a gesture of receptivity,
Getting as comfortable as you possibly can.
The more comfortable your body is,
The more at ease you will be and the easier it will be for you to remain still.
Closing your eyes,
Feeling the earth rise up,
Allowing gravity to soften your entire body.
Relax your jaw.
Relax your lips.
Relax even your teeth.
And start to count backwards from 10.
Each time you exhale,
Go backwards.
Exhale,
Nine.
Exhale,
Eight.
Exhale,
Seven.
Exhale,
Six.
Exhale,
Five.
Exhale,
Four.
Exhale,
Three.
Exhale,
Two.
Exhale,
One.
Resting all the way down to zero and with each exhale,
Peeling away another layer of stress.
And as you get to your zero,
The more your body and your mind is at complete rest.
Your resting is stillness and peace.
Now we're going to bring back to mind our sun kalpa,
Our positive statement that we created at the beginning of practice.
May I be something that you are committed to achieving in this next year.
So in order for us to plant those seeds of our intentions,
We're first going to create a feeling of gratitude.
Gratitude for everything that has led you to this very moment.
All actions,
All decisions.
You are exactly where you need to be.
And steeped in this feeling of gratitude,
Mentally repeat your sun kalpa three times.
And as you repeat your statement,
May I be.
I want you to feel that the outcome of your desire is already happening.
Repeating that statement with absolute certainty that your resolve will come to pass.
And now give thanks that you have already achieved your desire.
I'm going to move our awareness through our body.
Just allow the sound of my voice to take you on a journey through your body.
Just feel the body part as I describe it.
Your only job is to deepen your relaxation.
Starting with your tongue.
Your lower row of teeth.
Your upper row of teeth.
Your lips.
Your space between your lips.
Tip of your nose.
Your nose.
Your cheeks.
Your right ear.
Your left ear.
Your right eyelid.
Your left eyelid.
Your right eye.
Your left eye.
Your right eyebrow.
Your left eyebrow.
The space between your eyebrows.
Your whole forehead.
Both temples.
The top of your head.
The back of your head.
Your right hand.
Your right thumb.
Your right index finger.
Middle finger.
Ring finger.
Little finger.
The palm of your right hand.
The back of your hand.
Your wrist.
Your forearm.
Your elbow.
Your upper arm.
Your shoulder.
Your right armpit.
Your right rib side.
Your waist.
Your hip.
Your right groin.
Your right thigh.
Knee cap.
Calf muscle.
Angle.
Heel.
Sole of the foot.
Top of the foot.
Your big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Your left hand.
Your left.
Your index finger.
Your middle finger.
Your ring finger.
Your little finger.
Palm of your left hand.
The back of your left hand.
Your wrist.
Your forearm.
Your elbow.
Your upper arm.
Your shoulder.
Your left armpit.
The left side of your ribs.
Your waist.
Your hip.
Your left groin.
Your left thigh.
Left knee cap.
Left calf muscle.
Left ankle.
Left heel.
Left sole of your foot.
Top of your foot.
Your left big toe.
Your second toe.
Third toe.
Fourth toe.
Fifth toe.
The back of your head.
Your right shoulder blade.
Your left shoulder blade.
Your spine.
Your right heel.
Left heel.
Your forehead.
Both temples.
Right inner ear.
Left inner ear.
Roost of your mouth.
Your throat.
Your right collarbone.
Your left collarbone.
Your right chest.
Your left chest.
Middle chest.
Your navel.
Your upper abdominal.
Your lower abdominals.
Your right leg.
Your left leg.
Both of your legs together.
Your right arm.
Your left arm.
Both of your arms together.
The whole front of your body.
The whole back side of your body.
The whole body.
Be aware of your whole body.
Start to bring your awareness back to the present.
The key is to continue to relax.
Feeling yourself drift a little bit deeper into your relaxation.
Becoming aware of your breath.
The rise and fall of your chest.
The beautiful beating of your heart.
And repeating your resolve,
Repeating your sum culpo one more time.
May I be.
Reestablishing the feeling of gratitude.
Remembering that everything is just as it should be.
Repeating your intention three times.
Saying it with absolute certainty.
See and feel the joy of your sum culpa as a reality.
Give thanks to your resolve.
Great has come to pass.
Thankful that you have already achieved your greatest desire.
Relax all the effort.
And allow your awareness to return to your breath.
Starting to bring maybe some subtle movement into your fingers and your toes.
Having a little bit of a wiggle.
Option to extend your arms straight up above you,
Stretching your spine nice and long.
Rolling off onto your favorite side.
Bringing your knees in towards your heart space.
Arriving in a gentle fetal position.
And slowly,
Sweetly and softly,
When you feel ready,
Pushing into the mat and re-arriving at the top of your mat space.
Bringing your hands to your heart center.
Sending yourself gratitude once again for showing up.
For engaging in your practice.
Gratitude for this practice,
For Yoga Nidra.
This amazing online community.
The light,
The love the teacher in me sees,
Honors and respects the light,
Love teacher in each of you.
Thank you so much for allowing me to be your guide.
I wish you all the best for 2021.
And Namaste.
