Preparing yourself for the practice of yoga nidra coming to lie down bringing your feet wider than hip distance arms resting out by the sides palms facing up you might like to bring a pillow underneath your knees and underneath your head just making sure your body feels completely supported and as you take any last wiggles just making sure you're super comfy beginning to deepen your breath just receiving a deep inhale in and exhale letting go through the mouth inhaling and exhale letting go feeling your eyes soften beneath your eyelids the lips lightly part inviting the jaw to let go and beginning to become aware of all of the points of contact between your body and the earth noticing the back of the head connected with the earth the backs of shoulders and the back of the right arm all the way down to the right hand and the fingers noticing the connection with the back of the left arm and the earth the back of the left hand and all of the fingers noticing the connection between the back of the heart and the earth the middle back and the lower back back of the right thigh all the way down to the right calf and the heel noticing the back of the left thigh the calf all the way down to the heel and the back of the right thigh noticing the contact between the whole of the back body and the earth and with each exhale inviting your body to let go even deeper into this support finding any areas of holding within the muscles and the bones to allow themselves to surrender to gravity so beginning to notice the movement of breath within your body noticing how the body expands with every inhale almost lifting up away from the earth and how the body softens dropping deeper into the earth support with every exhale every inhale expanding lifting up every exhale softening dropping deeper and allowing these waves of breath to invite your awareness home to your heart as you feel your heart move by the breath it's listening for a sankalpa for your practice and silently repeating the sankalpa three times feeling the energy at the heart of the sankalpa ripple through your breath vibrating through all of yourselves and letting this go as you begin to bring your awareness to the crown of the head at the crown of the head you're seeing a blue star illuminated blue star at the crown of the head and a blue star illuminates at the third eye the space between the eyebrows and on the right eye and the left eye the tip of the nose the space between the lips the tip of the tongue and the chin the blue star illuminates at the opening to the right ear and the opening to the left ear a blue star illuminates at the space between the collarbones at the right shoulder the right inner elbow right wrist palm of the right hand and tip of each of the fingers the right thumb the second third fourth and little finger the left hand seeing these blue stars illuminating the right arm blue star illuminates the left shoulder the left inner elbow left wrist palm and the tip of each of the fingers the left thumb second finger third fourth and fifth seeing the whole left arm illuminated by blue stars the blue star illuminates and awakens at the heart center the heart center at the solar plexus a blue star the navel the lower belly pubic bone the right hip a blue star at the right knee ankle sole of the foot and the tip of each toe the right big toe second third fourth and baby toe the whole right leg illuminated by blue stars the blue star illuminates the left hip left knee ankle the sole of the foot and the tip of each toe the left big toe second third fourth and baby toe whole left leg illuminated by blue stars experiencing the constellation of your body the constellation of all of these blue stars having an experience of the constellation of the whole body illuminated by blue stars the whole body the blue star at the sacred space of the heart Let the sacred space of the heart begins to transform into a radiant golden ball of light.
A seed of love and compassion at the heart of your being.
Radiant with warmth and peace.
And with every inhale,
This light expands to fill all of the corners of your body all the way to fingers and toes,
Crown of head.
Body filled with this golden light.
And as you exhale,
This light softens all the way back into a golden seed at the heart.
Inhale,
The golden light expands,
Filling the body.
And exhale,
This golden light softens back home to a seed at the core of the heart.
We add a count to this inhale,
Filling the body.
We add a count to this inhale to expand,
21.
Exhale,
Softening home,
21.
Inhaling,
20.
Exhale,
Exhaling,
20.
And continuing all the way from 19 to 1.
If you reach 1 or you lose count,
You're just coming back to 21.
Exhale,
20.
Exhale,
21.
Exhale,
21.
And letting the counting go.
Feeling this golden light begin to expand into a golden egg bigger than your body.
Feeling your body held within this golden egg.
This egg that is held within an infinite field of consciousness.
Within the dark depths of space.
Feeling safe within the warm cocoon of this egg.
The space around this egg begins to transform into a peaceful ocean.
Feeling the egg resting in crystal clear shallow waters.
Golden sands lie on one side and an infinite horizon line on the other side.
You feel your body floating in the water.
Feeling the cool cleansing energy of the water holding your skin.
Feeling a sense of trust as your body allows itself to be held by these healing waters.
And feeling the warm rays of the sun warming yourselves,
Energizing you from within.
As you simply float here in these healing waters,
Allowing yourself to simply be,
Allowing yourself to be deeply held.
And as you rest here,
The sun begins to kiss the ocean goodnight.
Its warm rays descending below the horizon line as an infinite sky of twinkling stars opens above you.
Feeling the cool night air gently caressing your skin.
As the stars twinkling above remind you of the infinite mysteries and magic of this life.
Body deeply held by the ocean,
Heart held by the stars.
As you come home to your sankalpa,
Silently saying your sankalpa to yourself three times.
Feeling its energy vibrate through all of your cells,
Feeling it infused within your breath.
Feeling the solidity of the earth beneath your body,
Beginning to deepen your breath.
Becoming aware in your mind's eye of your surroundings,
Visualizing the space that your body is lying within.
As you silently say to yourself,
I've been practicing yoga nidra and the practice of yoga nidra is now complete.
Hari Om Tat Sat,
Hari Om Tat Sat,
Hari Om Tat Sat.
And in your own time,
Gently reawakening,
Coming home to the rest of your day.
Thank you.
