As we begin,
Start to take three breaths.
So not necessarily exaggerating them or even changing them.
But after each exhale,
Mentally reciting,
Let go.
So just inhaling whenever you're ready.
Exhaling,
Let go.
And for the next 30 minutes,
Allowing yourself to release any cares or worries.
Allowing yourself to fully drop into the space of yoga nidra.
And your role is to just listen.
Not even necessarily worrying if you're not fully even listening.
It is said that you will hear exactly what you need to hear.
Becoming aware of the distant sounds.
Moving your attention from one sound to the next.
Listening only and not analyzing.
Allowing the sounds to begin to enter your ears and not searching out for them.
Listening to the sounds that are far away.
And listening to the sounds that are nearby.
With your eyes closed,
Developing awareness of the room where you're located,
The walls,
The ceiling,
And the surface on which your body is lying down on.
Allowing your focus to now begin to come into the breath.
And as you're breathing,
With each exhale,
Allowing the body to sink deeper into a state of relaxation.
With each exhale,
Allowing the body to relax,
To let go.
Let go of any doing.
Just be.
Now we will state an intention for our practice today.
It could be something perhaps that you are working on in your life.
It could even be as simple as finding a sense of peace or letting go.
So whatever came to you first,
Just choose that one,
Not getting caught up in the message.
And then repeating that intention to yourself three times.
And feeling a sense of gratitude for knowing that this has already happened.
Beginning to scan through the body,
Beginning with the right hand thumb.
The right hand thumb.
And as we continue through the body,
Just finding awareness and then moving on to the next space.
Allowing yourself to hear the words of where we are located.
And being present within each point of the body that we are working with.
The right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Fifth finger.
Palm of the right hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Side.
The right waist.
The right hip.
The right hamstring.
The thigh.
The kneecap.
Calf muscle.
Ankle.
Heel.
Toe.
Sole of the foot.
Top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Left big toe.
Moving to the left side.
Left hand thumb.
Second finger.
Third finger.
Fourth.
Fifth finger.
Palm of the hand.
Back of the hand.
Left hand.
Left wrist.
Lower arm.
Upper arm.
Left shoulder.
Armpit.
Side.
Waist.
The right wrist.
Left hip.
The hamstring.
Left thigh.
Kneecap.
Calf muscle.
Ankle.
Heel of the left foot.
Sole of the left foot.
Toe.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Becoming aware of the points of your body that are lying on the surface below you.
Becoming aware of the meeting points between your body and that surface.
The shoulders.
The back of the arms connected to the surface below you.
The thighs.
The heels.
The ankles.
The whole body connected to the surface below you.
Bringing your awareness to your breath.
Becoming aware that you are breathing.
Gently noticing the inhale.
And the exhale.
Counting your breaths backwards from the number 54.
Breathing in 54.
Breathing out 54.
Breathing in 53.
Breathing out 53.
Breathing in 52.
Breathing out 53.
Breathing in 52.
Continue counting backwards.
And if at any point you lose count,
Just beginning to start with 54 again.
Releasing the counting.
Breathing.
And now beginning to switch into opposite sensations.
Feeling the body heavy.
Your body is deeply heavy as if it is a boulder sitting on the solid ground.
Feeling all the places connected to the surface below you.
Becoming deeply heavy.
The whole body is very heavy.
Changing the sensation.
Lightness.
The whole body is light.
Light.
Light like a cloud floating in the air.
Light like a leaf at the top of a lake.
Feeling the spaces between your body and the surface below you.
Your entire body is light.
Light.
Now noticing parts of the body that are cool.
Feeling coolness.
Maybe the tip of the nose,
Cool.
The toes.
The body is feeling very cool.
Now warmth.
Warmth all over the entire body.
Noticing places of the body that might feel warmer.
The belly.
The armpits.
Behind the head.
Your entire body is warm.
Feeling warmth within the entire body.
Bringing your awareness into the space in front of your forehead,
Your third eye.
Concentrate on yourself seated in a meditative position with your legs crossed and your eyes closed.
You are seated in meditation in a hall.
And there is someone seated in front of you,
An important person.
This is an important part of your life.
You are seated in meditation.
And this person is seated in meditation.
Your eyebrow center,
This person's eyebrow center are one.
Now bringing your attention to the space in front of the forehead again.
Letting go.
Becoming aware of any spontaneous thoughts.
Detaching yourself from any outcome.
Letting go.
Noticing any colors or shapes.
Images.
Anything that might present itself to you.
Now begin to imagine an ocean.
Calm and quiet.
Imagining you are on the surface of the ocean.
Gently floating.
Discovering.
Discovering the secrets of the body.
Now see a deep jungle,
Dark jungle.
Entering into that jungle.
Knowing that this jungle is safe.
Beginning to travel deeper inside the jungle.
See a clearing with an aura of light around it.
The light comes from a temple close by.
The temple is like a house lit from the inside at night.
But there is a great aura of light around the outside.
You become aware that the temple is pulsating with the vibrational sound of Aum.
Inside the temple there is chanting and mantras and ringing of bells.
The smell of incense.
As you draw closer to the temple feeling a sense of peace.
And feeling called to open the door and enter.
And as you enter taking a seat inside the temple.
Noticing what might present itself to you.
Maybe your guides.
Maybe an answer.
Maybe just a sense of deep peace.
The temple is safe and protected.
And only the highest light can enter the temple.
Beginning to come back into the breath.
Become aware of your breath.
Remembering the intention that you said at the very beginning of the practice.
Repeating this intention with absolute faith,
Awareness.
With deep gratitude repeating this intention three times.
Give thanks.
Know that your intention has already happened.
Now becoming aware of the body.
Becoming aware of the body supported by the surface below you.
While keeping your eyes closed beginning to bring yourself into the room where you're located.
Imagining the walls,
The ceiling,
The floor below you.
Becoming aware of the sound within the room where you're located.
If anything came to you during the yoga nidra that you want to take note of.
Remembering it now and then sticking it on your toothbrush or your nightstand next to the bed if you have one.
So you don't need to get caught up in it right now.
But as you place that item on either your toothbrush or next to the nightstand,
You will remember it.
Beginning to awaken the body starting with small and subtle movements.
Even imagine as if you are waking up in the morning stretching whenever you are ready.
And after you stretch,
Since I think most of you are lying down,
Let's just stack one hand on the center of the chest,
The heart center,
The other hand on top of it.
Noticing how the body is physically feeling.
Noticing how the breath is moving throughout the body.
And the sense of peace is always accessible.
So within our lives,
When we leave here,
We can always find a little sense of quiet,
A little sense of peace within our day.
With those hands on your heart center,
I want you to send yourself a message of love,
Of gratitude.
Knowing that you are taking care of yourself by joining this each week.
Knowing that you are incorporating an aspect of self-care into your weekly life.
And knowing that you can also bring it beyond this weekly class.
If anyone ever has any questions about the meditations or anything that they want to share that came forth,
Please feel free to contact me or stay on.
I am deeply grateful for all of you joining me this evening.
I wish you a peaceful rest of your evening,
Week,
Month,
Even year.
Namaste.
