So set up your space so that you can lie flat in Shavasana.
It's okay to have a little pillow under your head,
But you probably don't want something too thick.
You want to make sure there's enough blood flow going to your brain.
Because you will be,
You know,
Mentally practicing.
And your body temperature will probably drop during the practice as you're getting more and more relaxed.
So it's usually a good idea to have a blanket.
If it's really hot where you are,
It can just be,
You know,
Something thin.
But as you're ready,
You'll come into a Shavasana shape with your arms at your sides a little bit away from your body.
Palms up and slightly turned in.
Just relaxed,
Natural.
Your feet are about hips distance or maybe a little wider.
Just let your feet kind of flop open naturally.
Eyes are closed,
Maybe putting something over your eyes.
And if there's any like last little fidgets or adjustments you want to make,
Make them now.
Really make sure that you're absolutely comfortable so that you can stay still throughout the practice.
And once everything is just right,
With your eyes closed,
Start to take some deep breaths.
As you inhale,
Feeling your body fill up with calm.
As you exhale,
Feeling your body deeply relax.
Inhale,
Body fills with calm.
As you exhale,
Any tensions just melt away and you sink further into the earth.
Feeling that you're safe and you can really let go here.
And you're not trying to force any tensions away,
Of course that never works,
You're just basically creating this open space of invitation for anything to relax if it wants to,
If it's ready.
On all levels physically,
Emotionally,
Thoughts wise,
Energy wise.
Making any final adjustments now.
And then make the resolve to stay still throughout the practice,
Not to move.
As my teacher has said before,
Even if a fly crawls up your nose,
Resolve to be still.
You can also make the resolve not to fall asleep,
Unless that's something that you want to do on purpose if you're open to that and it would be nice to kind of let part of this be a little bit of nap,
That's totally fine.
But if you want to stay awake and with the practice throughout the whole time you can make the resolve,
Not to sleep.
Repeating to yourself,
It's now time for yoga nidra.
Taking another deep breath as you inhale,
Filling the body with calm as you exhale relaxing melting surrendering becoming aware of the whole body,
Lying on the floor.
Become aware of as many sensations at once throughout your whole body,
As you can.
Feeling the touch of the blankets,
Touch of your clothes,
And perhaps the air on your skin.
Feeling all of those sensations at the same time as you feel any sensations inside the body feeling sensations like coolness and warmth.
Tingling pulsations,
Heartbeat,
Your breath.
Bring your awareness gently to your heart center space.
Take a moment to set an intention or personal resolve for your practice.
Could be something like healing within a certain situation or relationship dynamic.
It could be specific to the practice itself,
Like to just deeply relax and rejuvenate your,
Your system could be for anything else going on in your life or maybe it's,
You know,
The big ultimate thing for you.
Whether that's awakening to your true nature,
Something else.
Once you land on your resolve in your heart,
Repeat it to yourself in your mind,
Three times in simple language,
And as if it were already true.
For example,
I surrender and trust.
And as you repeat your resolve it's as if a seed takes root in your heart.
Your breath is bound to come true.
Feel the air of the entire body,
Lying on the floor,
Once again.
Feel the whole of you,
Lying on the floor.
Be aware of all parts of you that are in contact with the earth.
The backs of your heels,
Calves,
Backs of your thighs,
The buttocks,
Backs of your hands.
Feel the arms that are in contact with the earth.
The back of your head,
And all parts of the back are in contact with the earth.
Feel the arms all together,
Feel all parts of you that are in contact with the earth.
The arms are becoming really heavy,
Just sinking down into the ground,
Melting into the earth,
Merging into the earth.
The wave of gravity has become 10,
20 times stronger.
You're just allowing yourself to be pulled down.
Sinking,
Melting,
Merging.
In a moment we will begin rotation of consciousness.
I'll call out different body parts,
And as I do,
I'll bring your awareness to that part of your body.
And as soon as I call the next part,
Move your awareness.
And with your awareness,
As we're on a particular part of your body,
I invite you to also feel the vibration of the music playing in that part of your body.
Blessing it one at a time.
If that helps,
You can visualize it as a certain color of light.
Just gently pulsating energy.
Bring your awareness to your right hand thumb.
Your finger.
Middle finger.
Ring finger.
And pinky finger.
Awareness to the right hand palm.
Back of your hand.
First.
Right forearm.
Inside of your elbow.
Right upper arm.
Right shoulder.
Right side chest.
Right side waist.
Right side hip.
Right side.
Right knee.
Back of the knee.
Right lower leg.
Right side ankle.
Right heel.
Sole of the foot.
Top of the foot.
Right side big toe.
Second toe.
Third toe.
Fourth toe.
Third and pinky toe.
Bring your awareness to your left hand thumb.
Pointer finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of your left hand.
The back of your left hand.
Left side wrist.
Lower arm.
Elbow.
Inside of the elbow.
The upper arm.
Shoulder.
And armpit.
Left side chest.
Left side waist.
Left side hip.
The left thigh.
The knee.
The back of the knee.
Lower left leg.
The ankle.
Left heel.
Sole of the foot.
Top of the foot.
Left side big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Bring your awareness to your sacrum.
And with it,
The vibration of the music.
The blessing your sacrum.
The sacred bone in the body.
Your awareness to your right side buttocks.
Left side buttocks.
Jenna doors.
The whole belly.
Upper belly.
The whole belly.
Blessed with the vibration of this music.
Your awareness to your heart space.
Right side chest.
Left side chest.
The collar bones.
Bringing your awareness to your low back.
The mid back.
And your upper back.
Your awareness to your neck,
All the way around.
The back of your head.
The crown of your head.
Forehead.
The nose.
Right side eyebrow.
Left side eyebrow.
Right eye.
Whole eye area.
The left eye.
Whole eye area.
Right side temple.
Left side temple.
The right cheek.
And left cheek.
Upper lip.
Lower lip.
The chin.
Becoming aware of your whole face.
Whole of the head.
Right side hands.
Left side hands.
Your whole right arm.
Whole left arm.
Right foot.
Left foot.
The whole of the right leg.
The whole of the left leg.
Right side buttocks.
Left side buttocks.
The whole of the back.
Whole of the head.
The whole right side full of awareness and vibration and blessing energy.
Whole left side.
The whole front half of you.
And the whole back of you.
The whole body lying on the earth.
The whole body full of awareness and energy and vibration and blessings.
Now imagine yourself in a beautiful forest in the early morning light.
The air is crisp and refreshing.
There's a glow and a gentle mist.
You're absolutely safe here exploring this forest.
You hear birdsong.
As you walk through tall,
Beautiful lush trees.
The birds are awakening and calling you to awaken to your true nature as well.
You see a beautiful mama deer with a few of her little baby deer.
Just taking you in as you take them in.
As you take them in you wonder,
What are you?
What are you really?
You might ask yourself the same question.
As the forest slowly and so sweetly begins to awaken around you.
If the music is coming from the forest itself.
The spirit of the forest speaks to you in music.
You allow yourself as part of it.
You allow it to awaken every cell of you on such a deep level.
Awaken to what you really are.
You allow yourself to continue to walk through and explore this beautiful forest in the morning glow.
With wonder and delight.
You can even find yourself beginning to move your body to the music,
The forest.
Your body that you're visualizing,
Of course.
Because if you're in a dream,
You just get to play and explore.
All yours is for you.
And maybe it's you that you're visualizing.
You're visualizing.
You find a really comfortable place there to rest and receive energy the blessings of the forest.
Just allow yourself to relax even deeper.
You.
You.
You.
And now yourself to sort of magic,
The wisdom,
Forest,
Anything that was transmitted to you.
To the music,
To let you saw and felt.
Doesn't have to be anything that you can put into words.
All that goodness,
That nectar.
To fill up your cells.
As you bring your awareness back to your physical body lying on the floor.
Repeat your intention a few times,
Silently in your mind.
As you do feeling that this is happening.
Now have a brief vision of yourself as if from above.
Gazing down at your body.
Your sweet face.
Body so relaxed here.
Just gazing at your body with love.
Absolute acceptance.
Maybe even ownership.
Like yes,
This is who I get to be in this lifetime.
This body the perfect vehicle for my consciousness.
Sending yourself blessings as you gaze down from above.
Complete general blessings or specific wishes for you.
So much love.
And as you arrive back in your body,
Feel yourself receiving this love,
These blessings,
Even more goodness.
Whole body saturated to overflowing with this abundant energy of love.
Feeling the magic of you in every cell.
The divine true nature of you already here.
Always and already present.
Becoming aware of your whole body lying on the floor.
Simply notice what it feels like to be you right now.
Slowly beginning to deepen your breath.
You might begin to wiggle fingers and toes.
Waking up ever so gently.
Might feel good to take a big stretch,
Reaching your arms overhead if you have the space and pointing the toes away.
Fully back in your body now.
But this body that is not the same as when you started.
Refreshed,
Rejuvenated.
More alive,
Full of magic and wisdom and wonder.
Vibrated into a new level of being.
More expansive and more grounded at the same time.
Keeping the eyes closed and the energy soft.
You can slowly start to make your way to a comfortable seat.
Bringing your palms together to touch your heart.
Bowing your chin in,
Bowing into your intention and rededicating your practice to it.
Bowing into your sweet self.
Bowing into your true nature and this incredible,
Magical way in which it reveals itself to itself.
Thanking yourself for taking the time to practice.
Take a moment to resolve to take any of this goodness with you into what's next.
Slicing your left palm on your heart,
Right palm on top.
How loud you can just say,
Ohm.
Bowing into your true nature and this incredible,
Magical way in which it reveals itself to you.
