And as we begin to find our way into working from the most minute to the grandest tonight on this journey into a sense and a place of deep well-being,
As you rest deeply,
Noticing any sensations that are arising or falling anywhere in the body,
Anywhere in the mind,
Becoming aware and holding awareness itself very lightly tonight.
Holding awareness very lightly.
Allow it to feel like illumination.
Allow awareness to be held like illumination tonight.
And like little tiny parts of your own body will begin to be illuminated as we move through every arena.
Take a deep and conscious breath down deep into the belly and sigh it out,
Exhaling.
And let go.
Just simply let go.
Let go of any way you think you should be or must be,
Any way that you feel the yoga nidra will or won't unfold.
Allow awareness to extend,
To expand,
To be illuminating.
Notice where this illumination is showing up in your body right now.
Could be in your big toe on the right foot.
Could be in the very center of your head or heart.
Could be in the low back,
The spine,
Your left knee.
Begin shining now this illuminated awareness towards all of your toes,
Starting on the outside with the baby toes on the left foot.
Allow the left baby toe to release with illumination.
Then the next toe,
The middle toe,
The toe next to the big toe,
And then the big toe.
And the illumination shines now through all the toes on the left foot and starts sliding across the ball of the left foot to the outside edge of the sole of the foot,
To the arch,
The heel,
Up over the back of the heel,
Around both sides of the heel,
Across the top of the foot,
And back to the toes.
As if the whole foot now,
Including the ankle,
Has been immersed in this light.
It is bathed in this light.
It is radiating.
And allow that illumination from the left foot to penetrate into the left ankle all the way around.
And then it slides into the shin of the left leg and the calf muscles,
Slowly illuminating the lower half of the left leg,
All around front to back and sides.
And then it reaches the knee.
It circles around the top of the knee,
Around and around,
And then splits into two parts and goes over both sides around to the back of the knee.
Joining at the back of the knee,
The light has encircled the entire knee.
Begins to slide up the thigh,
Front of the thigh,
Back of the thigh,
And all around from the inner to the outer parts of the whole thigh,
To the hip bone,
To the hip socket.
And the entire left leg is completely illuminated and immersed in this light.
Sigh the breath out,
Just noticing this radiating light in the left leg.
Trace the light through the left side of the hips,
All the way across through the pelvic area to the right hip,
And wrap the entire hips in this light across the front,
Around the sides,
And across the back.
You're aware that the whole pelvic girdle,
The hips are illuminating,
Immersed in the light.
Allow the light to travel now into the right thigh,
The front of the thigh,
The back of the thigh,
And the inside and outside of the right thigh are lit up from the inside.
This illumination travels to the right knee,
Circles around and around on the top of the knee,
And splits into two parts,
Goes off of both sides,
Inside and outside of the knee,
And joins in the back of the knee,
And wraps the entire right knee in this light.
And travel down the back of the right calf,
And up the front of the right calf,
Wrapping the entire right calf in this light of illumination,
Radiance,
To the ankle,
Swirling around the right ankle,
Down the back of the right heel,
Across the sole of the right foot from the heel to the outside edge,
Across the arch to the ball of the right foot,
And then up through the big toe,
Second toe,
Third toe,
Fourth,
Down to the tiniest baby toe,
All the toes illuminated,
And then stretching across the top of the right foot,
All the way across the top to the ankle,
Wrapping the ankle,
The entire right leg,
Wrapped in illuminating light.
Feel into both legs and the hips,
Completely lit up,
All tension has melted out,
A very deep sense of letting go and relaxation.
Leave aside the legs and the hips,
Extend this awareness of light up to the base of the spine.
Allow it to travel up the spine,
Lighting the spine as it goes,
All the way up the spine,
Vertebrae by vertebrae,
From the low back to the middle back,
Upper back to the neck,
Into the brain,
Lighting up the inside of the brain,
The skull,
Back of the head,
Top of the head,
Over the forehead,
Down across the eyes,
Left eye and right,
The nose,
Tip of the nose,
To the upper lip,
Lower lip,
Even inside the mouth,
Illuminated,
The tongue,
Cheeks,
The jaw,
Down the sides of the head,
Both ears,
Down the front of the throat.
Notice the entire head connected to the spine is illuminated and released of holding,
Of thoughts and tension,
Only awareness is pervading.
From the throat,
The light spreads across the tops of the shoulders,
Flows across the collarbones and very evenly flows down both arms simultaneously,
Left arm,
Right arm.
This illumination,
Melting tension as it just swirls around the upper arms to the elbows of both arms,
Wrapping them gently,
Down the forearms to the wrists,
Across the tops of the hands,
And out through each finger,
From the baby fingers,
Ring fingers,
Middle fingers,
Index fingers,
Thumbs,
And across the palms to the underside of the wrists,
Gently wrapping the wrists,
Both arms illuminated,
All the way up to the armpits,
And now the entire torso begins to be wrapped in the light,
Around the chest,
Around the heart,
The ribs,
Allowing for plenty of space for breathing,
Down to the bottom of the ribs,
Across and around the waist,
And finally meeting at the hips.
Your entire physical body is wrapped in this subtle body of light,
Radiant,
Glowing from within and without,
Illuminated at ease.
From the outermost points of your body to the innermost points,
All layers are wrapped in light.
Physically,
Emotionally,
Mentally,
Spiritually,
The subtle body,
The ethereal part of you,
Completely and totally.
Constrictions are completely loosened.
You may become aware of a different level of attunement within yourselves.
You may become attuned to the current of life flowing through yourselves and the entire universe.
You may notice the very thin veil that separates,
And it may feel as if it is lifting off,
And you are connected with all that is.
This is who we are.
This is our true nature.
Rest deeply.
Be completely at ease and peace.
Touch within.
Be at ease.
