Yoga Nidra For Steadiness

This Yoga Nidra 9 hour track will guide you repeatedly and gently through a body scan, breath awareness, intention setting, and visualization. Enjoy the peaceful music as you float into sleep and allow the subconscious to relax.

Transcript

Just starting to allow yourself to become just like five percent more comfy.

Maybe getting out any little last movements.

Relaxing into the mat even more.

Maybe seeing if you can still the eyes for a moment.

The eyes that generally continue to try to search and find even when closed.

What would that be like to find that stillness just for a moment?

I'm just taking a moment to notice where the mind is but it's still clinging to.

Can you just softly let that mental grip of the day go just a little bit more?

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas,

Leaving them at the door.

You just don't need them here.

You can pick them back up later if you so choose.

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

Into the heart?

Noticing,

Recognizing yourself from that place first.

You can always think about just dropping the mind gently into the heart.

From here we let the journey of yoga nidra begin.

And with this awareness in the heart,

Just allowing a sankalpa,

An intention.

Just float into your awareness.

The word or phrase comes up first is perfect.

I'm just taking a moment to notice your relationship with the thing that has just appeared.

That sankalpa,

That intention.

What is it already enlivened in you when you saw it float into your mind?

The feelings,

The sensations.

Forging a relationship with that sankalpa.

Recognizing that you've walked with this intention before and you will again.

And for now,

We gently let it settle right here.

Imagining that sankalpa dissolving into that heart space.

Letting it rest there,

Anchoring there.

And from there,

Can you let the body soften?

Wave of tangible relaxation,

Washing over and down.

And with your attention rooted in the heart now,

We start to feel this wave of relaxation moving just up into the clavicle,

The breastbone.

Those little divots,

Right,

Where the chest meets the neck.

And moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky.

And this wave of relaxation washes over the pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness both within the fingers and between.

Without force,

Without engaging muscles,

Can you just feel the spaciousness within?

Just there.

This relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up to that right armpit.

And then relaxation deep into this complex shoulder,

The joints and muscles within the body here.

Can you let something go there without even knowing exactly what it is?

Letting that wave of relaxation anchor you back into the heart.

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention.

And over that left shoulder now,

Past the clavicle,

The breastbone,

The divot.

Over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm to that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness within each finger and between.

Without engaging any muscles,

Can you sense the spaciousness?

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

The upper arm,

Into the armpit.

Letting all of those complex muscles,

Bones,

Joints relax,

Letting something go.

And gently rolling your awareness back into that heart space.

One more intentional breath into the sankalpa.

Moving this awareness up through that clavicle,

That breastbone again,

Into the very bottom of the throat.

And just letting this wave move up the front of the throat,

Right side,

The left side,

All the way under that soft part of the chin,

Rolling over into the jaw,

The lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks,

Letting the nose be long,

And the eyebrows gently move away from one another,

Forehead releases.

This wave of relaxation moves over the crown and down the back of the head,

Relaxing that space right behind both ears,

Where the spine meets the brain,

And down and move into the upper back.

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing.

And here,

Can we allow this full feeling of relaxation to now move down the front and the back of the body,

The side body,

All at once.

Can you imagine a gentle swirl or waterfall down the entire being?

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing.

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here.

Before we move down into that right leg,

Over the right hip,

And down the front of the thigh,

The knee,

The shin,

The ankle,

All the way through,

All five toes at once.

And here too,

Can you feel that spaciousness in the toes,

The soles of the feet,

Release,

The foot is heavy into the heel,

This wave of relaxation washes back up,

The knee crease,

The hamstrings,

The glutes,

Sensing that spaciousness,

That relaxation through all toes and between.

The sole of that left foot relaxes for as long,

The foot is heavy in the heel,

Releasing,

This wave of relaxation moves up the calf,

The knee crease,

The hamstring,

The glutes.

Gently now,

Slowly,

In your own time,

Back up to the heart.

One more time,

On purpose,

To the center.

In your system,

In its wholeness now,

Can you sense lightness and heaviness?

Just noticing where they are,

Where you can access,

Letting each inform the other.

In relation to the world beyond you,

Can you sense this levity?

Noticing both.

Sensing warmth in your being,

And coolness too.

Noticing what is smooth in you,

And what is rough.

Noticing the things that are soft in the body,

And the hardness too.

What about movement and stillness?

Taking a moment to just let both of those deeply interweave in the body here.

As you just gently start to usher in a mental picture of being on a path in the woods.

Just gently letting that scene form in your mind's eye.

Letting it appear.

Just taking a moment to look around what your mind has created in this softness,

This gentle woods.

Knowing there's nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods.

Feeling warmth into the breeze.

As you walk,

You feel that warmth on the ground that has this softness.

It offers some roughness.

Just finding those maybe with your hands in your mind's eye,

Or just eyes.

In this space too,

You allow yourself to feel movement in your body.

Even in that movement,

You access here a feeling of deep stillness.

Letting yourself soak that in too.

Finally,

There's a softness here.

The way that you are held,

The way that you allow yourself to be.

The beautiful hardness,

The boundaries of yourself as you join with the rest of the world.

Meeting both,

Feeling both in your system,

In this landscape,

Letting it all be equally alive.

In this moment,

Wherever you are in your mind's eye,

Maybe still walking,

Static,

Remind yourself of the sun coming,

Resting in your heart.

Letting it be present once again,

Noticing how it was already here,

Without you needing to draw your attention back to it.

It was already here.

Taking as many of those as you'd like,

As you need.

We'll take just a minute or two in silence to let it all settle even more within us.

Reminding yourself that your presence is good.

Your relationships,

Your ideas.

Can you be so present,

So right here for your next three breaths?

Taking a soft moment here to offer yourself a simple promise.

Letting that soften your whole body once more.

Every cell to every fiber of your being,

To every past,

Present,

Future version of self.

Soften to what has been,

Soften to what is.

We soften to what will and will not be.

Just letting,

Perhaps even imperceptibly,

The corners of your mouth gently turn up.

The muscles in the face soften again.

Breathing once more back into that anchored sankalpa in the heart,

Feeling the chest rise.

Knowing that even when it's released,

It can always be returned to.

A miraculous,

Creative process,

Even without our attention or asking.

Sensing those gentle movements of the expansion,

The inhale.

Coming back to center with the exhale.

Noticing how things just beyond your body shift around the breath too.

Closed.

All little things affected by this beautiful act of living.

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale.

Taking up more space.

Noticing too,

That with each inhale,

You grow closer to the person nearest,

And to each other person in the room too.

Knowing there is no rush.

The journey of yoga nidra is complete.

If you want to push your light back in,

You can do so gently,

Slowly.

And letting the eyes just soften over whatever is right above you.

No need to search and find yet.

Taking all the space and time you need.

And you're allowed to just be here as long as you like.

Just starting to allow yourself to become just like 5% more comfy.

Maybe getting out any little last movements.

Relaxing into the mat even more.

Maybe seeing if you can still the eyes for a moment.

The eyes that generally continue to try to search and find,

Even when closed.

What would that be like to find that stillness just for a moment?

Just taking a moment to notice where the mind is,

What it's still clinging to.

Can you just softly let that mental grip of the day go?

Just a little bit more.

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas,

Leaving them at the door.

You just don't need them here.

You can pick them back up later if you so choose.

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

And into the heart?

Noticing,

Recognizing yourself from that place first.

You can always think about just dropping the mind gently into the heart.

From here,

We let the journey of yoga nidra.

With this awareness in the heart,

Just allowing a sankalpa,

An intention,

Just float into your awareness.

When a word or phrase comes up first,

It's perfect.

Just taking a moment to notice your relationship with the thing that has just appeared.

That sankalpa,

That intention.

What has it already enlivened in you when you saw it float into your mind?

The feelings,

The sensations.

Forging a relationship with that sankalpa.

Recognizing that you've walked with this intention before and you will again.

And for now,

We gently let it settle right here.

Imagining that sankalpa dissolving into that heart space.

Letting it rest there,

Anchoring there.

And from there,

Can you let the body soften?

Wave of tangible relaxation washing over and down.

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone,

Those little divots right where the chest meets the neck.

Moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky.

This wave of relaxation washes over the pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness both within the fingers and between.

Without force,

Without engaging muscles,

Can you just feel the spaciousness there?

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up to that right armpit.

Getting relaxation deep into this complex shoulder,

The joints and muscles within the body here.

Can you let something go there without even knowing exactly what it is?

Letting that wave of relaxation anchor you back into the heart.

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention.

Move over that left shoulder now,

All the way out past the clavicle,

The breastbone,

The divot.

Move over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm,

To that left pinky.

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness within each finger and between.

Without engaging any muscles,

Can you sense the spaciousness?

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm,

Into the armpit.

Letting all of those complex muscles,

Bones,

Joints relax.

Letting something go.

Gently rolling your awareness back into that heart space.

One more intentional breath into the sankalpa.

Letting it go again,

Anchoring back in.

Moving this awareness up through that clavicle,

That breastbone again,

And into the very bottom of the throat.

Just letting this wave move up the front of the throat,

The right side,

The left side.

All the way under that soft part of the chin,

Rolling over into the jaw,

Lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks.

Letting each temple unwind.

Letting the eyebrows gently move away from one another.

Forehead releases.

This wave of relaxation moves over the crown and down the back of the head,

Relaxing that space right behind both ears,

Where the spine meets the brain.

And here,

We move into the upper back,

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing.

And here,

Can we allow this full feeling of relaxation to now move down the front and the back of the body,

The side body,

All at once.

Can you imagine a gentle swirl or waterfall down the entire being?

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing.

Noticing air in the back of your lungs.

Noticing air in the low hips.

Letting yourself breathe for a few moments here.

Before we move down into that right leg,

Over the right hip,

Down the front of the thigh,

The knee,

The shin,

The ankle.

And here too,

Can you feel that spaciousness in the toes,

The soles of the feet,

Release.

The foot is heavy into the heel.

This wave of relaxation washes back up the calf,

The knee crease,

The hamstrings,

The glutes.

And then gently washing over to the left side of the body,

The left hip,

Over the left foot,

And through all five toes at once.

Sensing that spaciousness,

That relaxation through all toes and between them.

All of that left foot relaxes for as long,

The foot is heavy in the heel,

Releasing.

This wave of relaxation rolls up the calf,

The knee crease,

The hamstring,

With a wave gently now,

Slowly in your own time,

Back up.

In your system,

In its wholeness now.

And heaviness.

Just noticing where they are and where you can access.

Letting each inform the other.

And what about you in relation to the world beyond you?

Can you sense this levity and gravity?

Noticing both.

Sensing warmth in your being and coolness too.

Noticing what is smooth in you.

And what is rough.

Noticing the things that are soft in the body.

And the hardness too.

And stillness.

Taking a moment to just let both of those deeply interweave in the body here.

As you just gently start to usher in a mental picture of being on a path in the woods.

Just gently letting that scene form in your mind's eye.

Just taking a moment to look around at what your mind has created in this softness,

This gentle woods.

Knowing there's nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods.

And as you walk,

You feel that lightness in your being,

That levity.

And something else here in this scene that offers some roughness.

Just finding those maybe with your hands and allow yourself to feel the movement in your body,

In the trees,

In the wind.

And even in that movement,

You access here a feeling of deep stillness.

Letting yourself soak that in too.

And finally,

There's a softness here.

The way that you are held,

The way that you allow yourself to be.

The beautiful hardness,

The boundaries of yourself as you join with the rest of the world.

Needing both,

Feeling both in your system,

In this landscape.

Letting it all remind yourself of the sun coming up,

Resting in your heart.

Letting it be present once again.

Noticing how it was already here without you needing to draw your attention back to it.

Taking as many of those as you'd like,

As you need.

Take just a minute or two in silence to let it all settle even more in us.

To yourself,

To others,

To the world.

To your passion,

To your relationships,

To your ideas.

Presence is the fuel.

Can you be so present,

So right here?

For your next three breaths.

Taking a soft moment here to offer yourself a simple promise.

Letting that soften your whole body once more.

Letting that in.

Letting every being to that great past,

Present,

Future version of self.

Soften to what has been,

Soften to what is.

We soften to what will and will not be.

Letting,

Perhaps even imperceptibly,

To everyone else.

Letting the corners of your mouth gently turn up.

The muscles in the face soften again.

And breathe once more back into that anchored sankalpa in the heart,

Feeling the chest rise.

Knowing that even when it's released,

It can always be returned to normal.

Noticing as it moves in and out of the body,

The miraculous creative process.

Noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life.

Coming back to center with the exhale.

Noticing how things just beyond your body shift around the breath too.

Your clothes,

The mat,

Your hair.

All little things affected by this beautiful act of living.

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale.

Taking up more space.

Noticing too,

That with each inhale,

You grow closer to the person nearest.

And to each other person in the room too.

Knowing there is no rush.

If you want to push your light back in,

You can do so gently,

Slowly.

Thinking the eyes open,

Letting the eyes just soften over whatever is right above you.

No need to search and find yet.

Taking all the space and time you need.

The return.

There are no rules.

You have to just be here as long as you like.

Just starting to allow yourself to become just like 5% more comfy.

Maybe getting out any little last movements.

Relaxing into the mat even more.

Maybe seeing if you can still the eyes for a moment.

The eyes that generally continue to try to search and find,

Even when closed.

What would that be like to find that stillness just for a moment?

Just taking a moment to notice where the mind is,

But it's still clinging to.

Can you just softly let that mental grip of the day go?

Just a little bit more.

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas,

Leaving them at the door.

You just don't need them here.

You can pick them back up later if you so choose.

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

And into the heart?

Noticing,

Recognizing yourself from that place first.

You can always think about just dropping the mind gently into the heart.

From here,

We have the journey of yoga nidra.

With this awareness in the heart,

Just allowing a sankalpa,

An intention.

Just float into your awareness.

Word or phrase comes up first is perfect.

Just taking a moment to notice your relationship with the thing that has just appeared.

That sankalpa,

That intention.

What is it already enliven in you when you saw it float into your mind?

The feelings,

The sensations.

Forging a relationship with that sankalpa.

Recognizing that you've walked with this intention before and you will again.

For now,

We gently let it settle right here.

Imagining that sankalpa dissolving into that heart space.

Letting it rest there,

Anchoring there.

From there,

Can you let the body soften?

Wave of tangible relaxation washing over and down.

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone.

Those little divots right where the chest meets the neck.

Moving into that right arm,

This relaxation washes over the right shoulder.

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky.

This wave of relaxation washes over the pinky,

The ring finger,

Pointer finger,

And thumb.

Feeling spaciousness both within the fingers and between.

Without force,

Without engaging muscles,

Can you just feel the spaciousness there?

This relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up.

Getting relaxation deep into this complex shoulder.

The joints and muscles within the body here.

Can you let something go there without even knowing exactly what it is?

Letting that wave of relaxation anchor you back into the heart.

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention.

Move over that left shoulder now,

Past the clavicle,

The breastbone,

The divot.

Move over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm,

To that left pinky.

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness within each finger and between.

Without engaging any muscles,

Can you sense the spaciousness?

That relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm,

Into the armpit.

Letting all of those complex muscles,

Bones,

Joints relax.

Letting something go into that heart space.

One more intentional breath into the sankalpa.

Letting it go again,

Anchoring back in.

Moving this awareness up through that clavicle and into the very bottom of the throat.

Just letting this wave move up the front of the throat,

Right side,

The left side.

All the way under that soft part of the chin,

Rolling over into the jaw.

Lower jaw,

Upper jaw,

Moving towards the ears and cheeks.

Letting each temple unwind.

Letting the eyebrows gently move away from one another,

Forehead releases.

This wave of relaxation moves over the crown and down the back of the head.

Relaxing that space right behind both ears,

Where the spine meets the brain.

And here we move into the upper back.

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing.

And here can we allow this full feeling of relaxation to now move down the front and the back of the body,

The side body,

All at once.

If you imagine a gentle swirl or waterfall down the entire being.

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing.

Noticing air in the back of your lungs.

Noticing air in the low hips.

Letting yourself breathe for a few moments here.

Before we move down into that right leg,

Over the right hip.

Down the front of the thigh,

The knee,

The shin,

The ankle.

And here too can you feel that spaciousness in the toes and between them.

The soles of the feet release.

The foot is heavy into the heel.

This wave of relaxation washes back up the calf,

The knee crease.

And then gently washing over to the left side of the body,

The left hip.

And through all five toes at once.

Sensing that spaciousness,

That relaxation through all toes and between them.

As far as long,

The foot is heavy in the heel,

Releasing.

This wave of relaxation rolls up the calf,

The knee crease,

The hamstring.

Gently now,

Slowly in your own time,

Back up.

In your system,

In its wholeness now.

And heaviness.

Letting each inform the other.

Now what about you in relation to the world beyond you?

Can you sense this levity and gravity?

Noticing both.

Sensing warmth in your being and coolness too.

Noticing what is smooth in you.

And what is rough.

Noticing the things that are soft in the body.

And the hardness too.

And stillness.

Taking a moment to just let both of those deeply interweave in the body here.

As you just gently start to usher in the mental picture of being on a path in the woods.

Just gently letting that scene form in your mind's eye.

Just taking a moment to look around at what your mind has created in this softness,

This gentle woods.

Knowing there's nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods.

And as you walk,

You feel that lightness in your being.

That levity.

And something else here in this scene that offers some roughness.

Just finding those maybe with your hands.

Allow yourself to feel the movement in your body,

In the trees,

In the wind,

In the birds.

And even in that movement,

You access here a feeling of deep stillness.

Letting yourself soak that in too.

And finally,

There's a softness here.

The way that you are held.

The way that you allow yourself to be.

The beautiful hardness.

The boundaries of yourself.

As you join with the rest of the world.

Meeting both,

Feeling both in your system.

Remind yourself of the sankalpa resting in your heart.

Letting it be present once again.

Noticing how it was already here without you needing to draw your attention back to it.

Taking as many of those as you'd like,

As you need.

Take just a minute or two in silence to let it all settle even more within us.

And your relationships to your ideas.

Presence is the fuel.

Can you be so present,

So right here?

For your next three breaths.

Taking a soft moment here to offer yourself a simple promise.

Letting that soften your whole body once more.

Letting that in.

Every cell to every fiber of your being,

To every past,

Present,

Future version of self.

Soften to what has been.

Soften to what is.

Let me soften to what will and will not be.

Softening,

Perhaps even imperceptibly to everyone else.

Letting the corners of your mouth gently turn up.

The muscles in the face soften again.

And breathe once more back into that buried sankalpa in the heart,

Feeling the chest rise.

At least it can always be returned to.

Noticing as it moves in and out.

The miraculous creative process.

Just noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life.

Those gentle movements of the expansion,

The inhale.

Coming back to center with the exhale.

Really noticing how things just beyond your body shift around the breath too.

Your clothes,

The mat,

Your hair.

All little things affected by this beautiful act of living.

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale.

Taking up more space.

Noticing too that with each inhale you grow closer to the person nearest,

And to each other person in the room too.

Knowing there is no rush.

The yoga nidra is complete.

If you want to push your light back in,

You can do so.

Gently,

Slowly,

Linking the open,

Letting the eyes just soften over whatever is right above you.

No need to search and find yet.

Taking all the space and time you need to return.

Nice.

You're allowed to just be here as long as you'd like.

Just starting to allow yourself to become just like 5% more comfy.

Maybe getting out any little last movements.

Relaxing into the mat even more.

Maybe seeing if you can still the eyes for a moment.

The eyes that generally continue to try to search and find,

Even when closed.

What would that be like to find that stillness just for a moment?

Just taking a moment to notice where the mind is,

What it's still clinging to.

Can you just softly let that mental grip of the day go?

Just a little bit more.

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas,

Leaving them at the door.

You just don't need them here.

You can pick them back up later if you so choose.

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

And into the heart?

Noticing,

Recognizing yourself from that place first.

You can always think about just dropping the mind gently in.

With this awareness in the heart,

Just allowing a sankalpa,

An intention.

Just float into your awareness.

Where a word or phrase comes up first is perfect.

Just letting something appear.

Just taking a moment to notice your relationship with the thing that has just appeared.

That sankalpa,

That intention.

What is it already enlivening in you when you saw it float into your mind?

The feelings,

The sensations.

Forging a relationship with that sankalpa.

Recognizing that you've walked with this intention before and you will again.

And for now,

We gently let it settle right here.

Imagining that sankalpa dissolving into that heart space.

Letting it rest there,

Anchoring there.

And from there,

Can you let the body soften?

A wave of tangible relaxation washing over and down.

With your attention rooted in the heart now.

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone.

Those little divots right where the chest meets the neck.

Moving into that right arm,

This relaxation washes over the right shoulder.

Down the outside of the arm,

The elbow all the way to the pinky edge of that right pinky.

This wave of relaxation washes over the pinky,

The ring finger,

Pointer finger,

And thumb.

Feeling spaciousness both within the fingers and between.

Without force,

Without engaging muscles,

Can you just feel the spaciousness there?

And this relaxation moves back up that right arm,

Forearm,

Elbow crease.

All the way up,

Getting relaxation deep into this complex shoulder.

All the joints and muscles within the body here.

Can you let something go there without even knowing exactly what it is?

Letting that wave of relaxation anchor you back into the heart.

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention.

Over that left shoulder now,

Past the clavicle,

The breastbone,

The divot.

And over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm to that left pinky.

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness within each finger and between.

Without engaging any muscles,

Can you sense the spaciousness?

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm,

Into the armpit.

Letting all of those complex muscles,

Bones,

Joints relax.

Letting something go into that heart space.

One more intentional breath into the sankalpa.

Letting it go again,

Anchoring back in.

Moving this awareness up through that clavicle again and into the very bottom of the throat.

Just letting this wave move up the front of the throat,

The right side,

The left side.

All the way under that soft part of the chin,

Rolling over into the jaw,

Lower jaw,

Upper jaw,

Moving towards the ears.

Cheeks.

Letting each temple unwind.

And the eyebrows gently move away from one another,

Forehead releases.

This wave of relaxation moves over the crown and down the back of the head,

Relaxing that space right behind both ears.

The spine meets the brain,

And down.

And here we move into the upper back.

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing.

And here can we allow this full feeling of relaxation to now move down the front and the back of the body,

The side body,

All at once.

Maybe you imagine a gentle swirl or waterfall down the entire being.

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing.

Noticing air in the back of your lungs.

Noticing air in the low hips.

Letting yourself breathe for a few moments here.

Before we move down into that right leg over the right hip.

And down the front of the thigh,

The knee,

The shin,

The ankle,

All five toes at once.

And here too can you feel that spaciousness in the toes and between them.

The soles of the feet release.

The foot is heavy into the heel.

This wave of relaxation washes back up.

Calf,

Knee crease.

And then gently washing over to the left side of the body,

The left hip.

Over the left foot and through all five toes at once.

Sensing that spaciousness,

That relaxation through all toes and between them.

All of that left foot relaxes for as long,

The foot is heavy in the heel,

Releasing.

This wave of relaxation rolls up.

The calf,

The knee crease,

The hamstring,

The glute.

Your own time back up to the heart.

Time on purpose to the sunflower.

In your system,

In its wholeness now.

Can you sense lightness and heaviness?

Letting each inform the other.

What about you in relation to the world beyond you?

Can you sense this levity and gravity?

Noticing both.

Sensing warmth in your being and coolness too.

Noticing what is smooth in you.

And what is rough.

Noticing the things that are soft in the body.

And the hardness too.

What about movement and stillness?

Taking a moment to just let both of those deeply interweave in the body here.

As you just gently start to usher in the mental picture of being on a path in the woods.

Just gently letting that scene form in your mind's eye.

Just taking a moment to look around at what your mind has created in this softness,

This gentle woods.

Knowing there's nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods.

As you walk,

You feel that lightness in your being.

Making a walk possible.

And something else here in this scene that offers some roughness.

Just finding those maybe with your hands in your mind's eye or just eyes.

Allow yourself to feel the movement in your body,

In the trees,

In the wind.

And even in that movement,

You access here a feeling of deep stillness.

Letting yourself soak that in too.

And finally,

There's a softness here.

The way that you are held,

The way that you allow yourself to be.

The beautiful hardness,

The boundaries of yourself as you join with the rest of the world.

Meeting both,

Feeling both in your system,

In this landscape.

Letting it all remind yourself of the sankalpa resting in your heart.

Letting it be present once again,

Noticing how it was already here.

Taking as many of those as you'd like,

As you need.

Take just a minute or two in silence to let it all settle even more in us.

To yourself,

To others,

To the world.

To your passion,

To your relationships,

To your ideas.

Presence.

Presence is the fuel.

Can you be so present,

So right here for your next three breaths?

Taking a soft moment here to offer yourself a simple promise.

Letting that soften your whole body once more.

Letting that in.

Every cell,

To every fiber of your being,

To every past,

Present,

Future version of self.

Letting this re-soften to what will and will not be.

Letting,

Perhaps even imperceptibly,

To everyone else.

Letting the corners of your mouth gently turn up.

Feeling that little shift.

The muscles in the face soften again.

Breathing once more back into that anchored sankalpa in the heart,

Feeling the chest rise.

And then releasing it,

Knowing that even when it's released,

It can always be returned to.

Just taking a moment here to watch your breath.

The miraculous,

Creative process.

Just noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life.

Coming back to center with the exhale.

Noticing how things just beyond your body shift around the breath too.

Your clothes,

The mat,

Your hair.

All little things affected by this beautiful act of living.

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale.

Taking up more space.

Noticing too that with each inhale,

You grow closer to the person nearest,

And to each other person in the room too.

Knowing there is no rush.

If you want to push your light back in,

You can do so gently,

Slowly.

Thinking the eyes open,

Letting the eyes just soften over whatever is right above you.

No need to search and find yet.

Just starting to allow yourself to become just like 5% more comfy.

Maybe getting out any little last movements.

Relaxing into the mat even more.

Maybe seeing if you can still the eyes for a moment.

The eyes that generally continue to try to search and find,

Even when closed.

What would that be like to find that stillness just for a moment?

Just taking a moment to notice where the mind is,

What it's still clinging to.

Can you just softly let that mental grip of the day go?

Just a little bit more.

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas,

Leaving them at the door.

You just don't need them here.

You can pick them back up later if you so choose.

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

And into the heart?

Noticing,

Recognizing yourself from that place first.

You can always think about just dropping the mind gently into the heart.

From here,

We have the journey of yoga nidra.

With this awareness in the heart,

Just allowing a sankalpa,

An intention.

Just float into your awareness.

When a word or phrase comes up first,

It's perfect.

Just letting something appear.

Just taking a moment to notice your relationship with the thing that has just appeared.

That sankalpa,

That intention.

What has it already enlivened in you when you saw it float into your mind?

The feelings,

The sensations.

Forging a relationship with that sankalpa.

Recognizing that you've walked with this intention before and you will again.

For now,

We gently let it settle right here.

Imagining that sankalpa dissolving into that heart space.

Letting it rest there,

Anchoring there.

From there,

Can you let the body soften?

A wave of tangible relaxation washing over and down.

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone.

Those little divots right where the chest meets the neck.

Moving into that right arm,

This relaxation washes over the right shoulder.

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky.

This wave of relaxation washes over the pinky,

The ring finger,

Pointer finger,

And thumb.

Feeling spaciousness both within the fingers and between.

Without force,

Without engaging muscles,

Can you just feel the spaciousness there?

This relaxation moves back up that right arm,

Forearm,

Elbow crease.

All the way up to that right armpit.

Getting relaxation deep into this complex shoulder.

The joints and muscles within the body here.

Can you let something go there without even knowing exactly what it is?

Letting that wave of relaxation anchor you back into the heart.

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention.

As we move over that left shoulder now,

Past the clavicle,

The breastbone,

The divot.

And over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm,

To that left pinky.

Feeling relaxation through that pinky.

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness within each finger and between.

Without engaging any muscles,

Can you sense the spaciousness?

That relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm,

Into the armpit.

Letting all of those complex muscles,

Bones,

Joints relax.

Letting something go back into that heart space.

One more intentional breath into the sankalpa.

Letting it go again,

Anchoring back in.

Moving this awareness up through that clavicle and into the very bottom of the throat.

Just letting this wave move up the front of the throat,

The right side,

The left side.

All the way under that soft part of the chin.

Lower jaw,

Upper jaw,

Moving towards the ears.

And cheeks.

And the eyebrows gently move away from one another.

Forehead releases.

This wave of relaxation moves over the crown and down the back of the head.

Relaxing that space right behind both ears.

And the spine meets the brain.

And here we move into the upper back.

Letting those big muscle groups relax,

Release.

Allowing yourself to grow a little wider just through relaxing.

And here can we allow this full feeling of relaxation to now move down the front and the back of the body,

The side body,

All at once.

If you imagine a gentle swirl or waterfall down the entire being.

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing.

Noticing air in the back of your lungs.

Noticing air in the low hips.

Letting yourself breathe for a few moments here.

Before we move down into that right leg over the right hip.

And down the front of the thigh,

Knee,

All five toes at once.

And here too can you feel that spaciousness in the toes and between them.

The soles of the feet release.

The foot is heavy into the heel.

This wave of relaxation washes back up calf,

Knee crease.

And then gently washing over to the left side of the body,

The left hip.

Over the left foot and through all five toes at once.

Sensing that spaciousness,

That relaxation through all toes and between them.

This wave of relaxation rolls up the calf,

The knee crease,

The hamstring.

Gently now,

Slowly in your own time,

Back time,

On purpose to the Sun Father.

In your system,

In its wholeness now.

Can you sense lightness and heaviness?

Just noticing where they are and where you can access.

Letting each inform the other.

What about you in relation to the world beyond you?

Can you sense this levity and gravity?

Noticing both.

Sensing warmth in your being and coolness too.

Noticing what is smooth in you and what is rough.

Noticing the things that are soft in the body and the hardness too.

What about movement?

Taking a moment to just let both of those deeply interweave in the body.

As you just gently start to usher in the mental picture of being on a path in the woods.

Just gently letting that scene form in your mind's eye.

Just taking a moment to look around at what your mind has created in this softness,

This gentle woods.

Knowing there is nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods.

As you walk,

You feel that lightness in your being,

That levity.

There is something else here in this scene that offers some roughness.

Just finding those maybe with your hands in your mind's eye or just eyes.

Allow yourself to feel the movement in your body,

In the trees,

In the wind.

Even in that movement,

You access here a feeling of deep stillness.

Letting yourself soak that in too.

Finally,

There is a softness here.

The way that you are held,

The way that you allow yourself to be.

The beautiful hardness,

The boundaries of yourself as you join with the rest of the world.

Needing both,

Feeling both in your system,

In your mind's eye.

Maybe still walking,

Static.

Remind yourself of the sun coming up,

Resting in your heart.

Letting it be present once again,

Noticing how it was already here.

Taking as many of those as you'd like,

As you need.

Take just a minute or two in silence to let it all settle even more in us.

To yourself,

To others,

To the world.

To your passion,

To your relationships,

To your ideas.

Presence is the fuel.

Can you be so present,

So right here for your next three breaths?

Taking a soft moment here to offer yourself a simple promise.

Letting that soften your whole body once more.

Letting that in.

Present future version of self.

To what has been,

Soften to what is.

Let me soften to what will and will not be.

Bringing,

Perhaps even imperceptibly,

To everyone else.

Letting the corners of your mouth gently turn up.

The muscles in the face soften again.

And breathe once more back into that anchored sankalpa in the heart,

Feeling the chest rise.

And then releasing it,

Knowing that even when it's released,

It can always be returned to.

Just taking a moment here to watch your breath.

The miraculous creative process.

Just noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life.

Coming back to center with the exhale.

Really noticing how things just beyond your body shift around the breath too.

Your clothes,

The mat,

Your hair.

All little things affected by this beautiful act of living.

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale.

Taking up more space.

Noticing too,

That with each inhale,

You grow closer to the person nearest.

And to each other person in the room too.

Knowing there is no rush.

The journey of yoganica is complete.

If you want to push your light back in,

You can do so.

Gently,

Slowly.

Letting the eyes just soften over whatever is right above you.

No need to search and find yet.

You have to just be here.

Just starting to allow yourself to become just like 5% more comfy.

Maybe getting out any little last movements.

Relaxing into the mat even more.

Maybe seeing if you can still the eyes for a moment.

Letting the eyes that generally continue to try to search and find,

Even when closed.

What would that be like to find that stillness just for a moment?

Just taking a moment to notice where the mind is,

But it's still clinging to.

Can you just softly let that mental grip of the day go?

Just a little bit more.

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas.

Leaving them at the door.

You just don't need them here.

You can pick them back up later if you so choose.

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

And into the heart?

Noticing,

Recognizing yourself from that place first.

You can always think about just dropping the mind gently into the heart.

From here,

We have the journey of yoga nidra.

With this awareness in the heart,

Just allowing a sankalpa,

An intention.

Just float into your awareness.

A word or phrase comes up first is perfect.

I'm just taking a moment to notice your relationship with the thing that has just appeared.

That sankalpa,

That intention.

What is it already enlivening in you when you saw it float into your mind?

The feelings,

The sensations.

Forging a relationship with that sankalpa.

Recognizing that you've walked with this intention before and you will again.

For now,

We gently let it settle right here.

Imagining that sankalpa dissolving into that heart space.

Letting it rest there,

Anchoring there.

From there,

Can you let the body soften?

A wave of tangible relaxation washing over and down.

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone,

Those little divots right where the chest meets the neck.

Moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky.

This wave of relaxation washes over the pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness both within the fingers and between.

Without force,

Without engaging muscles,

Can you just feel the spaciousness there?

This relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up to that right armpit.

Getting relaxation deep into this complex shoulder,

The joints and muscles within the body here.

Can you let something go there without even knowing exactly what it is?

Letting that wave of relaxation anchor you back into the heart.

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention.

Over that left shoulder now,

Past the clavicle,

The breastbone,

The divot.

Over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm to that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb.

Feeling spaciousness within each finger and between.

Without engaging any muscles,

Can you sense the spaciousness?

That relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm into the armpit.

Letting all of those complex muscles,

Bones,

Joints relax,

Letting something go.

Gently rolling your awareness back into that heart space.

One more intentional breath into the sankalpa.

Letting it go again,

Anchoring back in.

Moving this awareness up through that clavicle,

That breastbone again,

And into the very bottom of the throat.

Just letting this wave move up the front of the throat,

The right side,

The left side,

All the way under that soft part of the chin,

Lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks,

The eyebrows gently move away from one another,

Forehead releases,

This wave of relaxation moves over the crown and down the head,

Relaxing that space right behind both ears,

The spine meets the brain,

And down,

And here we move into the upper back,

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing.

And here can we allow this full feeling of relaxation to now move down,

Front and the back of the body,

The side body,

All at once.

If you imagine a gentle swirl or waterfall down the entire being,

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing.

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down into that right leg over the right hip,

Down the front of the thigh,

The knee,

And here too can you feel that spaciousness in the toes and between them,

The soles of the feet release,

The foot is heavy into the heel,

This wave of relaxation washes back up,

Calf,

Knee crease,

And then gently washing over to the left side,

Over the left foot and through all five toes at once,

Sensing that spaciousness,

That relaxation through all toes and between them,

The sole of that left foot relaxes for as long,

The foot is heavy in the heel,

Releasing,

This wave of relaxation rolls up,

The calf,

The knee crease,

The hamstring,

The glute,

Gently now,

Slowly in your own time,

Back up on purpose to the center,

In your system,

In its wholeness now,

Can you sense lightness,

And heaviness,

Letting each inform the other,

What about you in relation to the world beyond you,

Can you sense this levity,

And gravity,

Noticing both,

Sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in the body,

And the hardness too,

What about movement,

And stillness,

Taking a moment to just let both of those deeply interweave,

In the body here,

As you just gently start to usher in,

Mental picture of being on a path,

In the woods,

Just gently letting that scene form in your mind's eye,

Just taking a moment to look around,

What your mind has created in this softness,

This gentle woods,

Knowing there's nowhere to be,

And nothing to do,

You just slowly start to stroll down that path,

In the woods,

Into the breeze,

And as you walk,

You feel that lightness in your being,

That levity,

You feel that gravity with each step,

Thanking it,

For making it,

And something else here in this scene,

That offers some roughness,

Just finding those,

Maybe with your hands,

Allow yourself to feel the movement,

In your body,

In the trees,

In the wind,

And even in that movement,

You access here a feeling of deep stillness,

Letting yourself soak that in too,

And finally there's a softness here,

The way that you are held,

The way that you allow yourself to be,

The beautiful hardness,

The boundaries of yourself,

As you join with the rest of the world,

Needing both,

Feeling both,

In your system,

Remind yourself of the sankalpa,

Resting in your heart,

Letting it be present once again,

Noticing how it was already here,

Taking as many of those as you'd like,

As you need,

Take just a minute or two in silence,

To let it all settle even more in us,

Reminding yourself that your presence,

To yourself,

To others,

To the world,

To your passion,

To your relationships,

To your ideas,

Presence is the fuel,

Can you be so present,

So right here,

For your next three breaths,

Taking a soft moment here,

To offer yourself a simple promise,

Letting that soften your whole body once more,

Letting that in,

Of your being to that pre-past,

Present,

Future version of self,

Soften to what has been,

Soften to what is,

Re-soften to what will,

And will not be,

Perhaps even imperceptibly,

To ever know,

Feeling that little shift,

The muscles in the face soften again,

And breathe once more,

Back into that anchor at sankalpa in the heart,

Feeling the chest rise,

And then releasing it,

Knowing that even when it's released,

It can always be returned to,

Just taking a moment here to watch your breath,

Noticing as it moves in and out,

The miraculous creative process,

Just noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life,

Coming back to center with the exhale,

Noticing how things just beyond your body,

Shift around the breath too,

The clothes,

The mat,

Your hair,

All little things affected by this beautiful act of living,

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale,

Taking up more space,

Noticing too that with each inhale,

You grow closer to the person nearest,

And to each other person in the room too,

Knowing there is no rush,

The yoga nidra is complete,

If you want to push your light back in,

You can do so gently,

Slowly,

Thinking then letting the eyes just soften over whatever is right above you,

No need to search and find yet,

You have to just be here as long as you're able,

Just starting to allow yourself to become just like 5% more comfy,

Maybe getting out any little last movements,

Relaxing into the mat even more,

Maybe seeing if you can still the eyes for a moment,

The eyes that generally continue to try to search,

And find,

Even when closed,

What would that be like to find that stillness just for a moment,

Just taking a moment to notice where the mind is,

What it's still clinging to,

Can you just softly let that mental grip of the day go,

Just a little bit more,

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas,

Leaving them at the door,

You just don't need them here,

You can pick them back up later if you so choose,

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

And into the heart,

Noticing,

Recognizing yourself from that place first,

You can always think about just dropping the mind gently in,

And from here we have the journey of yoga nidra,

And with this awareness in the heart,

Just allowing a sankalpa,

And intention,

Just float into your awareness,

Where the word or phrase comes up first is perfect,

Just taking a moment to notice your relationship with the thing that has just appeared,

That sankalpa,

That intention,

What is it already enliven in you when you saw it float into your mind,

The feelings,

The sensations,

Forging a relationship with that sankalpa,

Recognizing that you've walked with this intention before and you will again,

And for now we gently let it settle right here,

Imagining that sankalpa dissolving into that heart space,

Letting it rest there,

Anchoring there,

And from there can you let the body soften,

Wave of tangible relaxation washing over and down,

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone,

Those little divots right where the chest meets the neck,

Moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky,

This wave of relaxation washes over the pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb,

Feeling spaciousness both within the fingers and between,

Without force,

Without engaging muscles,

Can you just feel the spaciousness there,

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up to that right armpit,

Getting relaxation deep into this complex shoulder,

The joints and muscles within the body here,

Can you let something go there without even knowing exactly what it is,

Letting that wave of relaxation anchor you back into the heart,

Taking one pointed breath here on purpose back into that sankalpa,

That intention,

Move over that left shoulder now,

Past the clavicle,

The breastbone,

The divot,

And over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm,

To that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb,

Feeling spaciousness within each finger and between,

Without engaging any muscles,

Can you sense the spaciousness,

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm,

Into the armpit,

Letting all of those complex muscles,

Bones,

Joints relax,

Letting something go,

Gently rolling your awareness back into that heart space,

One more intentional breath into the sankalpa,

Letting it go again,

Anchoring back in,

Moving this awareness up through that clavicle,

That breastbone again,

And into the very bottom of the throat,

Just letting this wave move up the front of the throat,

The right side,

The left side,

All the way under that soft part of the chin,

Rolling over into the jaw,

Lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks,

The eyebrows gently move away from one another,

Forehead releases,

This wave of relaxation moves over the crown and down the back of the head,

Relaxing that space right behind both ears,

The spines,

The brain,

And here we move into the upper back,

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing.

And here can we allow this full feeling of relaxation to now move down front and the back of the body,

The side body,

All at once.

If you imagine a gentle swirl or waterfall down the entire being,

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing,

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down into that right leg,

Over the right hip,

And down the front of the thigh,

The knee,

The shin,

The ankle,

And here too can you feel that spaciousness in the toes,

The soles of the feet,

Release,

The foot is heavy into the heel,

This wave of relaxation washes back up,

Calf,

Knee crease,

And then gently washing over to the left side,

Over the left foot and through all five toes at once,

Sensing that spaciousness,

That relaxation,

Through all toes and between,

That left foot relaxes for as long,

The foot is heavy in the heel,

Releasing,

This wave of relaxation rolls up,

The calf,

The knee crease,

The hamstring,

The glute,

And rolls all the way gently now,

Slowly in your own time back up,

In your system,

In its wholeness now,

Can you sense lightness,

And heaviness,

Just noticing where they are and where you can access,

Letting each inform the other,

Now what about you in relation to the world beyond you,

Can you sense this levity,

And gravity,

Noticing both,

Sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in the body,

And the hardness too,

And stillness,

Taking a moment to just let both of those deeply interweave,

In the body here,

As you just gently start to usher in,

Mental picture of being on a path,

In the woods,

Just gently letting that scene form in your mind's eye,

Just taking a moment to look around,

What your mind has created in this softness,

This gentle woods,

Knowing there is nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods,

And as you walk you feel that lightness in your being,

That levity,

And something else here in this scene,

That offers some roughness,

Just finding those maybe with your hands,

And allow yourself to feel the movement in your body,

In the trees,

In the wind,

And even in that movement,

Here a feeling of deep stillness,

Letting yourself soak that in too,

And finally there is a softness here,

The way that you are held,

The way that you allow yourself to be,

The beautiful hardness,

The boundaries of yourself,

As you join with the rest of the world,

Needing both,

Feeling both in your system,

Remind yourself of the sankalpa,

Resting in your heart,

Noticing how it was already here,

Without you needing to draw your attention back to it,

Taking as many of those as you'd like,

As you need,

Take just a minute or two in silence to let it all settle even more in us,

To yourself,

To others,

To the world,

To your passion,

To your relationships,

To your ideas,

Presence is the fuel,

Can you be so present,

So right here,

For your next three breaths,

Taking a soft moment here,

To offer yourself a simple promise,

Letting that soften your whole body once more,

Letting that in,

For every being,

To every past,

Present,

Future version of self,

Soften to what has been,

Soften to what is,

Let me soften to what will and will not be,

Just letting,

Perhaps even imperceptibly to everyone else,

Letting the corners of your mouth gently turn up,

Feeling that little shift,

The muscles in the face soften again,

Breathing once more,

Back into that anchored sankalpa in the heart,

Feeling the chest rise,

And then releasing it,

Knowing that even when it's released,

It can always be returned to it's taking a moment here to watch your breath,

Noticing as it moves in and out,

The miraculous creative process,

Just noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life,

Coming back to center with the exhale,

Noticing how things just beyond your body shift around the breath too,

The clothes,

The mat,

All little things affected by this beautiful act of living,

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale,

Taking up more space,

Noticing too that with each inhale you grow closer to the person nearest,

And to each other person in the room too,

Knowing there is no rush,

Pushing light back in,

You can do so gently,

Slowly,

Linking the open,

Letting the eyes just soften over whatever is right above you,

No need to search and find yet,

Taking all the space and time you need,

There are no rules,

As long as you're there,

Just starting to allow yourself to become just like 5% more comfy,

Maybe getting out any little last movements,

Relaxing into the mat even more,

Maybe seeing if you can still the eyes for a moment,

Trying to search and find,

Even when closed,

What would that be like to find that stillness just for a moment,

Just taking a moment to notice where the mind is,

What it's still clinging to,

Can you just softly let that mental grip go just a little bit more,

Knowing that you're allowed to leave the to do list,

The what ifs,

The stories,

The ideas,

Leaving them at the door,

You just don't need them here,

You can pick them back up later if you so choose,

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck and into the heart,

Noticing,

Recognizing yourself from that place first,

You can always think about just dropping the mind gently into the heart,

From here we have the journey of yoga nidra,

With this awareness in the heart,

Just allowing a sankalpa,

An intention,

Just float into your awareness,

Word or phrase comes up first is perfect,

Just taking a moment to notice your relationship with the thing that has just appeared,

That sankalpa,

That intention,

What is it already enliven in you when you saw it float into your mind,

Feelings,

Sensations,

Recognizing that you have walked with this intention before and you will again,

And for now we gently let it settle right here,

Imagining that sankalpa dissolving into that heart space,

Letting it rest there,

Anchoring there,

And from there can you let the body soften,

Wave of tangible relaxation,

Washing over and down,

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breast bone,

The chest meets the neck,

Moving into that right arm,

Relaxation washes over the right shoulder,

The right side of the arm,

The elbow,

All the way to the pinky edge of that right pinky,

This wave of relaxation washes over the pinky,

The ring finger,

The middle finger,

Pointer finger and thumb,

In the fingers and between,

Without force,

Without engaging muscles,

Can you just feel the spaciousness there,

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up,

All the joints and muscles within the body here,

Can you let something go there without even knowing exactly what it is,

Letting that wave of relaxation anchor you back into the heart,

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention,

All the way out past the clavicle,

The breast bone,

The divot,

And over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm to that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

And thumb,

Feeling spaciousness within each finger and between,

Without engaging any muscles,

Can you sense the spaciousness,

And that relaxation gently washes up the inside of that left arm,

Back into the arm bead,

Letting all of those complex muscles,

Bones,

Joints relax,

Letting something go,

Back into that heart space,

One more intentional breath into the sankalpa,

Letting it go again,

Anchoring back in,

Moving this awareness up through that clavicle again,

And into the very bottom of the throat,

Just letting this wave move up the front of the throat,

The right side,

The left side,

All the way under that soft part of the chin,

Rolling over into the jaw,

Lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks,

Letting each temple unwind,

The eyebrows gently move away from one another,

Forehead releases,

And down the back of the head,

Relaxing that space right behind both ears,

The spine meets the brain,

Moving into the upper back,

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

And here can we allow this full feeling of relaxation to now move down the front and the back of the body,

The side body,

All at once,

If you imagine a gentle swirl,

Or waterfall down the entire being,

Just feeling the entire mid-body,

Deepening,

Deepening,

Releasing,

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down into that right leg,

Over the right hip,

And down the front of the thigh,

The knee,

The shin,

The ankle,

And here too can you feel that spaciousness in the toes and between them,

The soles of the feet release,

This wave of relaxation washes back up,

Calf,

Knee crease,

And gently washing over to the left side of the body,

The left hip,

Through all five toes at once,

This wave of relaxation through all toes and between them,

The foot relaxes for as long as the foot is heavy in the heel,

Releasing,

This wave of relaxation rolls up the calf,

The knee crease,

The hamstring,

With a ray gently now slowly in your own time into the heart,

In your system,

In its wholeness now,

And heaviness,

Letting each inform the other,

What about you in relation to the world beyond you,

Can you sense this levity,

And gravity,

Noticing both,

Sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in the body,

And the hardness too,

And stillness,

Taking a moment to just let both of those deeply interweave in the body here,

As you just gently start to usher in the mental picture of being on a path in the woods,

Just gently letting that scene form in your mind's eye,

Just taking a moment to look around at what your mind has created in this softness,

This gentle woods,

Not knowing where to be and nothing to do,

You just slowly start to stroll down that path in the woods,

And as you walk you feel that lightness in your being,

That levity,

Making the walk possible,

And something else here in this scene is some roughness,

Just finding those maybe with your hands,

Allow yourself to feel the movement in your body,

In the trees,

In the wind,

And even in that movement you access here a feeling of deep stillness,

Letting yourself soak that in too,

And finally there's a softness here,

The way that you are held,

The way that you allow yourself to be,

The beautiful hardness,

The boundaries of yourself,

As you join with the rest of the walk,

Needing both,

Feeling both in your system,

In this landscape,

Letting it all remind yourself of the sun resting in your heart,

Letting it be present once again,

Noticing how it was already here,

Without you needing to draw your attention back to it,

Taking as many of those as you'd like,

As you need,

And take just a minute or two in silence to let it all settle even more in us,

And your relationships to your ideas,

Presence is the fuel,

Can you be so present,

So right here,

For your next three breaths,

Taking a soft moment here to offer yourself a simple promise,

Letting that soften your whole body once more,

Letting that in,

Let every fiber of your being,

To every past,

Present,

Future version of self,

Soften to what has been,

Soften to what is,

Let me soften to what will,

And will not be,

Letting,

Perhaps even imperceptibly to everyone else,

Letting the corners of your mouth gently turn up,

The muscles in the face soften again,

And breathe once more back into that alpha in the heart,

Feeling the chest rise,

Noticing as it moves in and out,

A miraculous creative process,

Just noticing how the body accommodates each breath,

And closing,

Being the vessel of life,

Those gentle movements of the expansion,

The inhale,

Coming back to center with the exhale,

Really noticing how things just beyond your body shift around the breath too,

The clothes,

The mat,

Your hair,

All little things affected by this beautiful act of living,

And then just starting to notice without needing to open the eyes,

That you get just a little closer to the ceiling,

The walls,

The floor,

With each inhale,

Taking up more space,

And as you inhale,

You go closer to the person nearest,

And to each other person in the room too,

Knowing there is no rush,

If you want to push your light back in,

You can do so gently,

Slowly,

Letting the eyes just soften over whatever is right above you,

No need to search and find yet,

Taking all the space and time you need,

Just starting to allow yourself to become just like 5% more comfy,

Letting out any little last movements,

Relaxing into the mat even more,

Maybe seeing if you can still the eyes for a moment,

The eyes that generally continue to try to search and find,

Even when closed,

What would that be like to find that stillness just taking a moment to notice where the mind is,

What it's still clinging to,

Can you just softly let that mental grip of the day go,

Just a little bit more,

Knowing that you're allowed to leave the to-do list,

The what-ifs,

The stories,

The ideas,

Leaving them at the door,

You just don't need them here,

You can pick them back up later if you so choose,

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck and into the heart,

Noticing,

Recognizing yourself from that place first,

You can always think about just dropping the mind gently into the heart,

And with this awareness in the heart,

Just allowing a sankalpa,

An intention,

Just float into your awareness,

Whatever word or phrase comes up first is perfect,

Just letting something appear,

Just taking a moment to notice your relationship with the thing that has just appeared,

That sankalpa,

That intention,

What does it already enliven in you when you saw it float into your mind,

Forging a relationship with that sankalpa,

Recognizing that you've walked with this intention before and you will again,

And for now we gently let it settle right here,

Imagining that sankalpa dissolving into the space,

Letting it rest there,

Anchoring there,

And from there can you let the body soften,

Wave of tangible relaxation,

Washing over and down,

Right in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone,

Those little divots right where the chest meets the neck,

Moving into that right arm,

Over the right shoulder,

Down the outside of the arm,

The elbow all the way to the pinky edge of that right pinky,

This wave of relaxation washes over the pinky,

The ring finger,

Pointer finger and thumb,

Feeling the spaciousness both within the fingers and between,

Without force,

Without engaging muscles,

Can you just feel the spaciousness there,

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up,

Getting relaxation deep into this complex here,

The joints and muscles within the body here,

Can you let something go there without even knowing exactly what it is,

Letting that wave of relaxation anchor you back into the heart,

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention,

Over that left shoulder now past the clavicle,

The breastbone,

The divot,

Over that left shoulder down the outside of the arm,

The elbow,

The forearm to that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger and thumb,

Feeling spaciousness within each finger and between,

Without engaging any muscles,

Can you sense the spaciousness,

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm into the armpit,

Letting all of those complex muscles,

Bones,

Joints,

Relax,

Letting something go,

Into that heart space,

One more intentional breath into the sankalpa,

Letting it go again,

Anchoring back in,

Moving this awareness up through that clavicle again,

And into the very bottom of the throat,

Just letting this wave move up the front of the throat,

Right side,

The left side,

All the way under that soft part of the chin,

Rolling over into the jaw,

Lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks,

Letting each temple unwind,

And the eyebrows gently move away from one another,

Forehead releases,

Muscles over the crown and down the back of the head,

Relaxing that space right behind both ears,

The spine meets the brain,

And here we move into the upper back,

Letting those big muscle groups relax,

Allowing yourself to grow a little wider,

And more relaxing,

And here can we allow this full feeling of relaxation to now move down front and the back of the body,

The side body all at once,

If you imagine a gentle swirl,

Or waterfall down the entire being,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing,

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down,

Into that right leg over the right hip,

And down the front of the thigh,

The knee,

The shin,

The ankle,

All five toes at once,

And here too can you feel that spaciousness in the toes and between them,

The soles of the feet release,

The foot is heavy into the heel,

This wave of relaxation washes back up,

Calf,

Knee crease,

And gently washing over to the left side of the body,

Through all five toes at once,

Sensing that spaciousness,

That relaxation through all toes and between them,

All of that left foot relaxes for as long,

The foot is heavy in the heel,

Releasing,

And this wave of relaxation rolls up,

The knee crease,

Hamstring,

Your own time back up to the heart,

More time on purpose to the center,

In your system,

In its wholeness now,

And heaviness,

And what about you in relation to the world beyond you,

Can you sense this levity,

And gravity,

Noticing both,

And sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in the body,

And the hardness too,

And what about movement,

And stillness,

Taking a moment to just let both of those deeply interweave,

In the body here,

As you just gently start to usher in,

The mental picture of being on a path,

In the woods,

Just gently letting that scene form in your mind's eye,

Just taking a moment to look around,

What your mind has created in this softness,

This gentle woods,

Knowing there's nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods,

And as you walk you feel that lightness,

In your being,

That levity,

And something else here in this scene that offers some roughness,

Just finding those maybe with your hands,

And allow yourself to feel the movement,

In your body,

In the trees,

In the wind,

And even in that movement,

You just hear a feeling of deep stillness,

Letting yourself soak that in too,

And finally there's,

There's a softness here,

The way that you are held,

The way that you allow yourself to be,

The boundaries of yourself,

As you join with the rest of the world,

Needing both,

Feeling both,

In your system,

In this landscape,

Remind yourself of the sankalpa resting in your heart,

Letting it be present once again,

Noticing how it was already here,

Taking as many of those as you'd like,

As you need,

Take just a minute or two in silence to let it all settle even more within us,

Presence is the fuel,

Can you be so present so right here,

For your next three breaths,

Taking a soft moment here to offer yourself a simple promise,

Letting that soften your whole body once more,

Being to every past,

Present,

Future version of self,

Let me soften to what will,

And will not be,

Letting,

Perhaps even imperceptibly to everyone else,

Letting the corners of your mouth gently turn up,

Feeling that little shift,

The muscles in the face soften again,

And you breathe once more back into that alpha in the heart,

Feeling the chest rise,

And then releasing it,

Knowing that even when it's released,

It can always be returned to,

The miraculous creative process,

Noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life,

Coming back to center with the exhale,

Noticing how things just beyond your body shift around the breath too,

The clothes,

The mat,

Your hair,

All little things affected by this beautiful act of living,

And then just starting to notice without needing to open the eyes,

That you get just a little closer to the ceiling,

Notice the floor with each inhale,

Taking up more space,

Notice too that with each inhale,

You grow closer to the person nearest,

And to each other person in the room too,

Knowing there is no rush,

And you can do so gently,

Slowly,

Making the eyes open,

Letting the eyes just soften over whatever is right above you,

No need to search and find yet,

Just starting to allow yourself to become just like 5% more comfy,

No last movements,

Relaxing into the mat even more,

Maybe seeing if you can still the eyes for a moment,

The eyes that generally continue to try to search and find even when closed,

What would that be like to find that stillness just taking a moment to notice where the mind is,

What it's still clinging to,

Can you just softly let that mental grip of the day go,

Just a little bit more,

Knowing that you're allowed to leave the stories,

The ideas,

Leaving them at the door,

You just don't need them here,

You can pick them back up later if you so choose,

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck,

The heart,

Noticing,

Recognizing yourself from that place first,

You can always think about just dropping the mind gently in,

With this awareness in the heart,

Just allowing a sankalpa,

An intention,

When a word or phrase comes up first,

It's perfect,

Just letting something appear,

Just taking a moment to notice your relationship with the thing that has just appeared,

That sankalpa,

That intention,

As you saw it float into your mind,

The feelings,

The sensations,

Forging a relationship with that sankalpa,

Recognizing that you've walked with this intention before and you will again,

And for now we gently let it settle imagining that sankalpa dissolving into that heart space,

Letting it rest there,

Anchoring there,

And from there can you let the body soften,

Washing over and down,

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

The breastbone,

Those little divots right where the chest meets the neck,

Moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky,

This wave of relaxation washes over the pinky,

The ring finger,

Pointer finger,

And thumb,

Feeling spaciousness both within the fingers and between,

Without force,

Without engaging muscles,

Just there,

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up to that right armpit,

Getting relaxation deep into this complex shoulder,

The joints and muscles within the body here,

Let it flow there without even knowing exactly what it is,

Letting that wave of relaxation anchor you back into the heart,

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention,

Over that left shoulder now,

Past the clavicle,

The breastbone,

The divot,

And over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm to that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb,

Just within each finger and between,

Without engaging any muscles,

Can you sense the spaciousness,

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm into the armpit,

Muscles,

Bones,

Joints,

Relax,

Letting something go,

Into that heart space,

One more intentional breath into the sankalpa,

Letting it go again,

Anchoring back in,

Moving this awareness up through that clavicle,

Down to the very bottom of the throat,

Just letting this wave move up the front of the throat,

Right side,

The left side,

All the way under that soft part of the chin,

Lower jaw,

Upper jaw,

Moving towards the ears,

Cheeks,

The eyebrows gently move away from one another,

Forehead releases,

This wave of relaxation moves over the crown and down the back of the head,

Relaxing that space right behind both ears,

The spine meets the brain,

And here we move into the upper back,

Letting those big muscle groups relax,

Allowing yourself to grow a little wider,

Just through relaxing,

And here can we allow this full feeling of relaxation to now move down the front and the back of the body,

All at once,

Imagine a gentle swirl or waterfall down the entire being,

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing,

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down into that right leg,

Over the right hip,

And down the front of the thigh,

Knee,

All five toes at once,

And here too can you feel that spaciousness in the toes and between them,

The soles of the feet release,

The foot is heavy into the heel,

And this wave of relaxation washes back up,

Knee crease,

And gently washing over to the left side of the body,

The left hip,

Over the left foot and through all five toes at once,

Sensing that spaciousness,

That relaxation through all toes and between them,

The foot is heavy in the heel,

And this wave of relaxation rolls up the calf,

The knee crease,

The hamstring,

Gently now slowly in your own time,

And back in time on purpose to the sound of the bell,

In your system,

In its wholeness now,

And heaviness,

Just noticing where they are and where you can access them,

Letting each inform the other,

And what about you in relation to the world beyond you,

Can you sense this levity and gravity,

Noticing both,

And sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in the body,

And the hardness too,

And what about movement,

And stillness,

Taking a moment to just let both of those deeply interweave in the body here,

As you just gently start to usher in the mental picture of being on a path in the woods,

Just gently letting that scene form in your mind's eye,

And just taking a moment to look around at what your mind has created in this softness,

This gentle woods,

Knowing there's nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods,

And as you walk you feel that lightness in your being,

And something else here in this scene that offers some roughness,

Just finding those maybe with your hands in your mind's eye,

Or just eyes,

Allow yourself to feel the movement in your body,

In the trees,

In the wind,

And even in that movement you access here a feeling of deep stillness,

Letting yourself soak that in too,

And finally there's a softness here,

The way that you are held,

The way that you allow yourself to be,

The beautiful hardness,

The boundaries of yourself,

As you join with the rest of the world,

Needing both,

Feeling both in your system,

Remind yourself of the sankalpa resting in your heart,

Letting it be present once again,

As if it was already here,

Taking as many of those as you'd like,

As you need,

Take just a minute or two in silence to let it all settle even more in us,

To yourself,

To others,

To the world,

To your passion,

To your relationships,

To your ideas,

Presence is the fuel,

Can you be so present,

So right here,

For your next three breaths,

Taking a soft moment here to offer yourself a simple promise,

To soften your whole body once more,

Letting that in,

Every cell to every fiber of your being,

To what has been,

Soften to what is,

Let me soften to what will and will not be,

Letting perhaps even imperceptibly to everyone else,

Corners of your mouth gently turn up,

Feeling that little shift,

Muscles in the face soften again,

Breathe once more back into that anchored sankalpa in the heart,

Feeling the chest rise,

Knowing that even when it's released,

It can always be returned to,

Just taking a moment here to watch your breath,

Turning air into life,

A miraculous creative process,

Just noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life,

Slowly exhale,

Noticing how things just beyond your body shift around the breath too,

Your clothes,

The mat,

Your hair,

All little things affected by this beautiful act of living,

And then just starting to notice that you are just a little closer to the ceiling,

The walls,

The floor,

With each inhale,

Taking up more space,

Noticing too that with each inhale you grow closer to the person nearest,

And to each other person in the room too,

No rush,

If you want to push your light back in,

You can do so gently,

Slowly,

Thinking that and letting the eyes just soften over whatever is right above you,

No need to search and find yet,

Just starting to feel like 5% more comfy,

Maybe getting out any little last movements,

Relaxing into the mat even more,

Maybe seeing if you can still the eyes for a moment,

The eyes that generally continue to try to search and find even when closed,

What would that be like to find that stillness just for a moment,

Just taking a moment to notice where the mind is but it's still clinging to,

Can you just softly let that mental grip of the day go,

Just a little bit more,

Leave the to do list,

The what ifs,

The stories,

The ideas,

Leaving them at the door,

You just don't need them here,

You can pick them back up later if you so choose,

Imagining with your awareness in your mind,

Moving your mind down the face,

The neck,

Into the heart,

Noticing,

Recognizing yourself from that place first,

You can always think about just dropping the mind gently into the heart,

From here,

The yoga nidra,

With this awareness in the heart,

Just allowing a sankalpa,

An intention,

Just float into your awareness,

Where the word or phrase comes up first is purple,

Just letting something appear,

Just taking a moment to notice your relationship with the thing that has just appeared,

That sankalpa,

That intention,

What is it already enlivening in you when you saw it float into your mind,

The feelings,

The sensations,

Forging a relationship with that sankalpa,

Recognizing that you've walked with this intention before and you will again,

And for now we gently let it settle right here,

Imagining that sankalpa dissolving into that heart space,

Letting it rest there,

Anchoring there,

And from there can you let the body soften,

Wave of tangible relaxation,

Washing over and down,

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

Breastbone,

Those little divots right where the chest meets the neck,

Moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky,

This wave of relaxation washes over the pinky,

The ring finger,

Pointer finger and thumb,

Feeling spaciousness both within the fingers and between,

Without force,

Without engaging muscles,

Can you just feel the spaciousness there,

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up to that right armpit,

Getting relaxation deep into this complex shoulder,

The joints and muscles within the body here,

Can you let something go there without even knowing exactly what it is,

Letting that wave of relaxation anchor you back into the heart,

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention,

Over that left shoulder now past the clavicle,

The breastbone,

The divot,

Over that left shoulder,

Down the outside of the arm,

Forearm,

The elbow,

The forearm to that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger and thumb,

Feeling spaciousness within each finger and between,

Without engaging any muscles can you sense the spaciousness,

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm into the armpit,

Letting all of those complex muscles,

Bones,

Joints,

Letting something go,

Back into that heart space,

One more intentional breath into the sankalpa,

Letting it go again,

Anchoring back in,

Moving this awareness up through that clavicle,

That breastbone again,

The very bottom of the throat,

Just letting this wave move up the front of the throat,

Right side,

The left side,

All the way under that soft part of the chin,

Lower jaw,

Upper jaw,

Moving towards the ears,

And cheeks,

And the eyebrows,

Gently move away from one another,

Forehead releases,

This wave of relaxation moves over the crown,

And down the back of the head,

Relaxing that space right behind both ears,

The spine meets the brain,

And here we move into the upper back,

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing,

And here can we allow this full feeling of relaxation to now move down the front and the back of the body,

Just all at once,

Maybe you imagine a gentle swirl,

Or waterfall down the entire being,

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down into that right leg over the right hip,

And down the front of the thigh,

The knee,

And here too can you feel the muscles in the toes and between them,

The soles of the feet release,

The foot is heavy into the heel,

This wave of relaxation washes back up,

Calf,

Knee,

And gently washing over to the left,

The left side of the body,

Over the left foot,

And through all five toes at once,

Sensing that spaciousness,

That relaxation through all toes and between them,

The foot relaxes for as long,

The foot is heavy in the heel,

Releasing,

The calf,

The knee crease,

The hamstring,

The glute,

And rolls all the way gently now,

Slowly in your own time,

Back up on purpose to the center,

In your system,

In its wholeness now,

Space,

And heaviness,

Letting each inform the other,

What about you in relation to the world beyond you,

Can you sense this levity,

And gravity,

Noticing both,

And sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in the body,

And the hardness too,

What about movement,

And stillness,

Taking a moment to just let both of those deeply interweave in the body,

As you just gently start to usher in the mental picture of being on a path in the woods,

Just gently letting that scene form in your mind's eye,

And just taking a moment to look around at what your mind has created in this softness,

This gentle woods,

And knowing there's nowhere to be and nothing to do,

As you walk down that path in the woods,

And as you walk you feel that lightness in your being,

That levity,

You feel that gravity with each step thanking it for making the walk possible,

And something else here in this scene is finding those maybe with your hands,

And allow yourself to feel the movement in your body,

In the trees,

In the wind,

And even in that movement you access here a feeling of deep stillness,

Letting yourself soak that in too,

And finally there's a softness here,

The way that you are held,

The way that you allow yourself to be,

The beautiful hardness,

The boundaries of yourself,

As you join with the rest of the walk,

Both in your system,

And remind yourself of the sankalpa resting in your heart,

Letting it be present once again,

Noticing how it was already here,

Taking as many of those as you'd like,

As you need,

And take just a minute or two in silence to let it all settle even more within us,

To yourself,

To others,

To the world,

To your passion,

To your relationships,

To your ideas,

Presence is the fuel,

Can you be so present,

So right here,

In your next three breaths,

Taking a soft moment here to offer yourself a simple promise,

Letting that soften your whole body once more,

Letting that in,

Every cell to every fiber of your being let your version of self soften to what has been,

Soften to what is,

Re-soften to what will and will not be,

Being,

Perhaps even imperceptibly to ever or not,

Feeling that little shift,

The muscles in the face soften again,

Breathing once more,

Back into that anchored sankalpa in the heart,

Feeling the chest rise,

And then releasing it,

Knowing that even when it's released,

It can always be returned to.

The miraculous creative process.

Always noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life,

Coming back to center with the exhale,

Really noticing how things just beyond your body shift around the breath too,

The clothes,

The mat,

Your hair,

All little things affected by this beautiful act of living,

And then just starting to notice without needing to open the eyes that you get just a little closer to the ceiling,

The walls,

More space,

Noticing too that with each inhale you grow closer to the person nearest,

And to each other person in the room too,

Knowing there is no rush,

The yoga nidra is complete,

And you can do so gently,

Slowly,

Thinking the eyes open,

Letting the eyes just soften over whatever is right above you,

No need to search and find yet,

Taking all the space and time you need to return,

There are no rules,

Just letting yourself be here,

Just starting to allow yourself to become just like 5% more comfy,

Maybe getting out any little last movements,

Relaxing into the mat even more,

Maybe seeing if you can still the eyes for a moment,

No need to search and find even when closed,

What would that be like to find that stillness just for a moment,

Just taking a moment to notice where the mind is,

What it's still clinging to,

Can you just softly let that mental grip of the day go just a little bit more,

Knowing that you're allowed to leave the to do list,

The what ifs,

The stories,

The ideas,

Leaving them at the door,

You just don't need them here,

You can pick them back up later if you so choose,

Imagining with your awareness in your mind,

What would it feel like to move your mind down the face,

The neck and into the heart,

Noticing,

Recognizing yourself from that place first,

You can always think about just dropping the mind gently,

From here we let the journey of yoga nidra begin,

And with this awareness in the heart,

Just allowing a sankalpa,

An intention,

Just float into your awareness,

Where the word or phrase comes up first is perfect,

Taking a moment to notice your relationship with the thing that has just appeared,

That sankalpa,

That intention,

What is it already enlivening in you when you saw it float into your mind,

The feelings,

The sensations,

Forging a relationship with that sankalpa,

Recognizing that you've walked with this intention before and you will again,

And for now we gently let it settle right here,

Imagining that sankalpa dissolving into that heart space,

Letting it rest there anchoring there,

And from there can you let the body soften,

Wave of tangible relaxation washing over and down,

With your attention rooted in the heart now,

You start to feel the wave of relaxation moving just up into the clavicle,

The breastbone,

Those little divots right where the chest meets the neck,

Moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky,

This wave of relaxation washes over the pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb,

Feeling spaciousness both within the fingers and between,

Without force,

Without engaging muscles,

Can you just feel the spaciousness there,

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up,

Getting relaxation deep into this complex shoulder,

The joints and muscles within the body,

And here,

Can you let something go there without even knowing exactly what it is,

Letting that wave of relaxation anchor you back into the heart,

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention,

Move over that left shoulder now,

Feel the breastbone divot,

And over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm,

To that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb,

Feeling spaciousness within each finger and between,

Without engaging any muscles,

Can you sense the spaciousness,

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm,

Into the armpit,

Letting all of those complex muscles,

Bones,

Joints,

Relax,

Letting something go,

Gently rolling your awareness back into that heart space,

One more intentional breath into the sankalpa,

Letting it go again,

Anchoring back in,

Moving this awareness up through that clavicle,

That breastbone again,

Into the very bottom of the throat,

Just letting this wave move up the front of the throat,

The right side,

The left side,

All the way under that soft part of the chin,

Rolling over into the jaw,

Lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks,

The eyebrows,

Gently move away from one another,

Forehead releases,

This wave of relaxation moves over the crown and down the back of the head,

Behind both ears,

The spine meets the brain,

And here we move into the upper back,

Letting those big muscle groups relax,

Release,

Allowing yourself to grow a little wider,

Just through relaxing,

Allowing this full feeling of relaxation to now move down the front and the back of the body,

The side body,

All at once,

Maybe you imagine a gentle swirl,

Or waterfall down the entire being,

Just feeling the entire mid-body,

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down into that right leg,

Over the right hip,

Down the front of the thigh,

The knee,

The shin,

The ankle,

And here too can you feel that spaciousness in the toes and between them,

The soles of the feet release,

The foot is heavy into the heel,

And the feeling of relaxation washes back up,

Calf,

Knee crease,

And then gently washing over to the left side and through all five toes at once,

Sensing that spaciousness,

That relaxation through all toes and between,

Relaxing for as long as your foot is heavy in the heel releasing,

And this wave of relaxation rolls up,

Calf,

Knee crease,

Hamstring,

And rolls all the way gently now,

Slowly in your own time back up to the heart,

In your system,

In its wholeness now,

Can you sense lightness,

And heaviness,

Letting each inform the other,

What about you in relation to the world beyond you,

And gravity,

Noticing both,

Sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in the body,

And the hardness too,

And stillness,

Taking a moment to just let both of those deeply interweave in the body here,

As you just gently start to usher in the mental picture of being on a path in the woods,

Just gently letting that scene form in your mind's eye,

Just taking a moment to look around at what your mind has created in this softness,

Knowing there's nowhere to be and nothing to do,

You just slowly start to stroll down that path in the woods,

And as you walk you feel that lightness in your being,

That levity,

Making the walk possible,

And something else here in this scene that offers some roughness,

Just finding those maybe with your hands in your body,

In the trees,

In the wind,

And even in that movement you access here a feeling of deep stillness,

Letting yourself soak that in too,

And finally there's a softness here,

The way that you are held,

The way that you allow yourself to be,

The beautiful hardness,

The boundaries of yourself,

As you join with the rest of the walk,

In your system,

In this landscape,

Letting it all remind yourself of the sun,

Resting in your heart,

Letting it be present once again,

Noticing how it was already here,

Taking as many of those as you'd like,

As you need,

Take just a minute or two in silence to let it all settle even more in us,

To yourself,

To others,

To the world,

To your passion,

To your relationships,

To your ideas,

Presence is the fuel,

Can you be so present,

So right here,

For your next three breaths,

Taking a soft moment here to offer yourself letting that soften your whole body once more,

Letting that in,

Letting that be past,

Present,

Future version of self,

Soften to what has been,

Soften to what is,

Still not to be,

Just letting,

Perhaps even imperceptibly to everyone else,

Letting the corners of your mouth gently turn up,

Feeling that little shift,

The muscles in the face soften again,

Breathing once more,

Back into that anchored sankalpa in the heart,

Feeling the chest rise,

And then releasing it,

Knowing that even when it's released,

It can always be returned to,

Just taking a moment here to watch your breath,

In and out,

The miraculous creative process,

Just noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life,

Coming back to center with the exhale,

Noticing how things just beyond your body your clothes,

The mat,

Your hair,

All little things affected by this beautiful act of living,

And then just starting to notice,

Without needing to open the eyes,

That you get just a little closer to the ceiling,

Opening up more space,

And listen to that with each inhale,

You grow closer to the person nearest,

And to each other person in the room too,

Knowing there is no rush,

If you want to push your light back in,

Making the open,

Letting the eyes just soften over whatever is right above you,

No need to search and find yet,

There are no rules,

You have to just be here,

Just starting to allow yourself to become maybe getting out any little last movements,

Relaxing into the mat even more,

Maybe seeing if you can still the eyes for a moment,

The eyes that generally continue to try to search,

And find,

Even when closed,

What would that be like to find that stillness for a moment,

Just taking a moment to notice where the mind is,

What it's still clinging to,

Can you just softly let that mental grip of the day go,

Just a little bit more,

Knowing that you're allowed to leave,

The stories,

The ideas,

Leaving them at the door,

You just don't need them here,

You can pick them back up later if you so choose,

Imagining with your awareness in your mind,

What would it feel like to move your mind into the heart,

Noticing,

Recognizing yourself from that place first,

You can always think about just dropping the mind gently into the heart,

From here we have the journey of yoga nidra,

From the heart,

Just allowing a sankalpa,

An intention,

Just float into your awareness,

When a word or phrase comes up first is perfect,

Just taking a moment to notice your relationship with the thing that has just appeared,

That sankalpa,

That intention,

What does it already enliven in you when you saw it float into your mind,

The feelings,

The sensations,

Forging a relationship with that sankalpa,

Recognizing that you've walked with this intention before and you will again,

And for now we gently let it settle right here,

Imagining that sankalpa dissolving into that heart space,

Letting it rest there,

Anchoring there,

And from there can you let the body soften,

Wave of tangible relaxation,

Washing over and down,

With your attention rooted in the heart now,

You start to feel this wave of relaxation moving just up into the clavicle,

Breastbone,

Those little divots right where the chest meets the neck,

Moving into that right arm,

This relaxation washes over the right shoulder,

Down the outside of the arm,

The elbow,

All the way to the pinky edge of that right pinky,

This wave of relaxation washes over the pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb,

Feeling spaciousness both within the fingers without force,

Without engaging muscles,

Can you just feel the spaciousness there,

And this relaxation moves back up that right arm,

Forearm,

Elbow crease,

All the way up,

Getting relaxation deep into this complex shoulder,

The joints and muscles within the body here,

Can you let something go there without even knowing exactly what it is,

Letting that wave of relaxation anchor you back into the heart,

Taking one pointed breath here on purpose,

Back into that sankalpa,

That intention,

Move over that left shoulder now,

This foam divot,

Over that left shoulder,

Down the outside of the arm,

The elbow,

The forearm to that left pinky,

Feeling relaxation through that pinky,

The ring finger,

Middle finger,

Pointer finger,

And thumb,

Feeling spaciousness within each finger and between,

Without engaging any muscles,

Can you sense the spaciousness,

And that relaxation gently washes up the inside of that left arm,

Over the elbow crease,

Upper arm into the armpit,

All of those complex muscles,

Bones,

Joints,

Relax,

Letting something go,

Gently rolling your awareness back into that heart space,

One more intentional breath into the sankalpa,

Letting it go again,

Anchoring back in,

Bringing that awareness up through that clavicle,

That breastbone again,

Into the very bottom of the throat,

Just letting this wave move up the front of the throat,

The right side,

The left side,

All the way under that soft part of the chin,

Rolling over into the jaw,

Lower jaw,

Upper jaw,

Moving towards the ears,

The cheeks,

The eyebrows gently move away from one another,

Forehead releases,

This wave of relaxation moves over the crown and down the back of the head,

The face right behind both ears,

The spine meets the brain,

Into the upper back,

Letting those big muscle groups relax,

Allowing yourself to grow a little wider,

Just through relaxing,

Allowing this relaxation to now move down the front and the back of the body,

The side body all at once,

If you imagine a gentle swirl or waterfall down the entire being,

Just feeling the entire mid-body,

Front,

Back,

Side to side,

Relaxing,

Lengthening,

Releasing,

Noticing air in the back of your lungs,

Noticing air in the low hips,

Letting yourself breathe for a few moments here,

Before we move down into that right leg,

Over the right hip,

The front of the thigh,

The knee,

The shin,

The ankle,

And here too can you feel that spaciousness in the toes and between them,

The soles of the feet release,

The foot is heavy into the heel,

This wave of relaxation washes back up the calf,

The knee crease,

The hamstrings,

The glutes,

And then gently washing over to the left side of the body,

The left hip,

Over the left foot and through all five toes at once,

Sensing that spaciousness,

Through all toes and between them,

All of that left foot relaxes for as long,

The foot is heavy in the heel,

Releasing,

This wave of relaxation rolls up the calf,

The knee crease,

The hamstring,

The glutes,

Gently now slowly in your own time back up,

Feeling your system in its wholeness now,

And heaviness,

Letting each inform the other,

What about you in relation to the world beyond you,

Can you sense this levity,

And gravity,

Noticing both,

Sensing warmth in your being,

And coolness too,

Noticing what is smooth in you,

And what is rough,

Noticing the things that are soft in your body,

And the hardness too,

And stillness,

Taking a moment to just let both of those deeply interweave in the body here,

As you just gently start to usher in this mental picture of being on a path in the woods,

Just gently letting that scene form in your mind's eye,

Just taking a moment to look around what your mind has created in this softness,

This gentle woods,

Knowing there is nowhere to be and nothing to do,

And just start to stroll down that path in the woods,

Feeling warmth,

And as you walk you feel that lightness in your being,

That levity,

Gravity with each step thanking it,

And something else here in this scene is finding those maybe with your hands in your body,

In the trees,

In the wind,

And even in that movement you access here a feeling of deep stillness,

Letting yourself soak that in too,

And finally there's a softness here,

The way that you are held,

The way that you allow yourself to be,

The beautiful hardness,

The boundaries of yourself,

As you join with the rest of the world,

Needing both,

Feeling both in your system,

In this landscape,

Letting it all be equally alive,

And in this moment,

Wherever you are in,

Remind yourself of the sankalpa resting in your heart,

Letting it be present once again,

Noticing how it was already here,

Let go of those as you'd like,

As you need,

And take just a minute or two in silence to let it all settle even more in us,

To yourself,

To others,

To the world,

To your relationships,

To your ideas,

Presence is the fuel,

You need to be so present,

So right here,

For your next three breaths,

Taking a soft moment here to offer yourself a simple promise,

Letting that soften your whole body once more,

Letting that be,

And in every being,

To that great past,

Present,

Future version of self,

Soften to what has been,

Soften to what is,

And we soften to what will and will not be,

Perhaps even imperceptibly to everyone else,

The muscles in the face soften again,

And breathe once more back into that alpha in the heart,

Feeling the chest rise,

Knowing that even when it's released,

It can always be returned to,

Noticing as it moves in and out of the body,

The miraculous creative process,

Always noticing how the body accommodates each breath,

Opening,

Closing,

Being the vessel of life,

Those gentle movements of the expansion,

The inhale,

Coming back to center with the exhale,

Really noticing how things just beyond your body like the clothes,

The mat,

Your hair,

All little things affected by this beautiful act of living,

And then just starting to notice without needing to open the eyes that you get just a little closer to the ceiling,

The walls,

The floor with each inhale,

Your space,

And listen to that with each inhale you go closer to the person nearest,

And to each other person in the room too,

Knowing there is no rush,

The yoga nidra is complete,

And you can do so gently,

Slowly,

Thinking the eyes open,

Letting the eyes just soften over whatever is right above you,

No need to search and find yet,

Taking all the space and time you need,

You're allowed to just be here as long as you like,