Before we begin.
Take a few moments to really make yourself comfortable.
Settling into a position that allows your body to feel really supported really cozy a position that really allows you to rest.
Then when you're ready.
Bring your awareness to your breath.
Simply noticing the steady,
Natural rhythm of your breath.
Feeling each inhale gently flowing into and expanding through your ribcage.
And with each exhale,
Inviting your body.
To settle even more into comfort and stillness.
And begin to imagine that the earth beneath you could soften just the tiniest bit.
Could soften into the perfect shape.
For holding and supporting your body.
Feel the heels of your feet sinking gently into the ground beneath.
Let your legs feel heavy and relaxed.
Invite all the muscles along your spine and back.
To soften and settle into the earth.
Notice your arms.
Hands and fingers.
Soften the muscles of your shoulders.
Neck and jaw.
And relax all the muscles of your face.
And feel your whole body.
Perfectly safe.
Comfortable.
And ready to rest.
And from this calm,
Steady place… We'll begin to plant a seed of intention for this practice.
In Yoga Nidra,
Our intention is called the sankalpa.
Enzancalpa can be translated as our heart's vow.
It represents equality.
Or an experience.
That we want to actively cultivate more of in our lives.
I've chosen a sangkalpa for this practice.
You can use it if it resonates.
And if it doesn't feel right for you… You're more than welcome to choose your own.
The intention that I've chosen is… I'm building a life that feels deeply grounded.
Nourishing and joyful I'm building a life.
That feels deeply grounded.
Nourishing and joyful.
Whatever your intention,
You can repeat it to yourself several times.
Letting the words wash over you and sink into your being.
And you can repeat your intention one more time.
And then you can let it go for now.
And we'll slowly shift our awareness back to our physical body.
I'll begin to name parts of the body.
And you can let your attention float gently from part to part.
You might imagine a soft green light flowing around your body.
Or you might imagine each part.
Becoming just a little bit heavier.
A little bit more at ease.
Bring your awareness first to the soles of your feet.
Float up into your calves.
Your upper legs.
And your hips.
Bring your attention to your stomach.
The bottom of your rib cage.
The center of your chest.
Notice your shoulders.
Your biceps.
Forearms.
And the palms of your hands.
And then float back to your heart space.
And rise up to the base of your neck.
Your jaw,
Your mouth.
Nose,
Eyebrows in the center of your forehead.
The crown of your head.
Notice your whole body.
And then gently bring that warmth.
Or that soft green light.
Back to the soles of your feet.
Notice your left big toe.
Your left second toe.
Third toe.
4.
.
.
And fifth.
The top of your left foot.
Your left ankle.
Left calf.
NEAR Upper leg.
And hip.
Notice the left side of your waist.
The left side of your ribcage.
Your left shoulder.
Bicep.
Forearm.
And wrist.
The palm of your left hand.
Your left hand thumb.
First finger.
Second.
Third.
.
.
And 4.
And slowly guide your attention to your left collarbone.
The left side of your throat.
The left half of your jaw.
You're cheap.
NOSTRIL I and eyebrow.
The center of your forehead.
The crown of your head.
And the whole left side of your body.
The whole left side of your body.
And slowly return to the soles of your feet.
Become aware of your right big toe.
Right second toe Third.
.
.
Fourth,
And fifth.
The top of your right foot.
Your right ankle.
Care,
KNEE upper leg.
And head.
Notice the right side of your waist.
The right side of your ribcage.
Your right shoulder.
Bicep Forearm.
And rest.
Sense the palm of your right hand.
And your right hand thumb.
First finger.
Second.
Third.
.
.
And 4.
Float gently to your right collarbone.
The right side of your throat.
Right half of your jaw.
Right cheek,
Nostril.
I and eyebrow.
In the center of your forehead.
The crown of your head.
And the whole right side of your body.
The whole right side of your body.
And now sense your whole body.
Left and right together.
Your whole body heavy.
Resting.
Relax.
Supported from head to toe.
And held by the earth beneath.
Notice your whole body.
And begin to notice your breath.
Moving through your whole body.
Experiencing the simple steady presence.
Of each inhale.
Each exhale.
The effortless beauty.
Of your lungs working to nourish and sustain you.
With each inhale.
Imagine drawing supportive energy into your body.
And with each exhale Allow yourself to soften.
Softening any tension.
Softening any doubt or worry.
Maybe imagining.
Letting go of any energy you are ready to release.
Returning it to the earth.
To be transmuted into something new.
As you create space for growth.
Continuing to breathe here… to give all of your attention to your body.
And your breath.
In this moment.
Let yourself notice.
One or two more breaths.
Inhales flowing through your body.
Delivering nourishment and love to any place that needs it.
Exhales gently softening Carrying away any energy you wish to release.
And then slowly begin to guide your attention.
To your inner mental space.
This is the space behind your eyelids or your forehead.
Where you can witness your thoughts.
You might imagine this space as a quiet inner sanctuary.
And inside this calm,
Peaceful place.
Let yourself notice anything that arises.
Images.
Colors even sounds.
Or nothing at all.
Inside this inner mental space.
Is also where you can use your imagination.
Keep your awareness here.
And begin to imagine the following images.
Picturing and sensing them.
With as much clarity as you can.
Imagine dark.
Rich soil.
Tiny seeds scattered within it.
See your bare feet.
Standing on soft moss.
Picture smooth stones warmed by the sun.
See a wooden table filled with nourishing food A steaming mug cradled between your hands.
Picture a winding forest path.
Wildflowers growing effortlessly in an open field.
A gentle rain soaking into dry earth.
A still lake beneath the night sky.
And above the light.
A dark new moon.
Barely visible among the stars.
Imagine yourself walking slowly.
Along the shore of a calm lake.
Feel the soft,
Steady earth beneath your feet.
It's grounding,
Nourishing energy rising up to meet you.
And with each step.
Feel yourself becoming more present.
More connected.
Not just to this moment.
Or your body.
But to your thoughts.
Your feelings.
Your inner wisdom and desires.
Walking along the cool grassy shore.
Until you find a dry,
Comfortable place to sit and rest.
Sense the softness of this moment.
The deep,
Comfortable stillness.
You can hear a breeze moving softly through trees and grass.
Water gently lapping the shoreline.
And above you stretches the vast sky.
Scattered with stars.
Somewhere within it.
The new moon.
Gently inviting you to turn inward.
To rest.
Listen.
And remember what truly matters to you.
There's nothing else you need to do in this moment.
Other than turn inward.
Rest.
And listen.
And then you can slowly.
.
.
Let these images fade away.
.
.
Gently drawing your awareness to your inner mental space.
Your inner sanctuary.
And once more,
Letting yourself.
Simply notice.
Anything that exists here.
And then we'll slowly bring back to mind our sankalpa.
Your intention might have been.
I'm building a life.
That feels deeply grounded.
Nourishing and joyful.
And once more affirming your intentions.
Repeating it and letting it soak into your being.
I'm building a life.
That feels deeply grounded.
Nourishing and joyful.
When you're ready,
You can let your intention go.
And begin to reconnect with your breath.
Feeling its steady rhythm.
Its gentle rise and fall.
Take a full deep breath in and out And then you might breathe in.
Pause for just a moment.
And exhale.
And begin to notice the heavy comfort of your body.
And begin to slowly wake up your other senses.
Noticing the temperature of the air on your skin.
And the feeling of the support beneath you and around you.
And taking in any sounds that you can hear outside of my voice.
And gently remind yourself that you've been practicing yoga nidra And now our practice is coming to a close.
You can reflect on anything still lingering in your mind.
Any feelings lingering from this meditation?
And then when you're ready… you can begin to invite soft,
Slow movement back in.
Taking all the time that you need.
To move.
Stretch.
.
.
And eventually.
.
.
Make your way back up.
And awake.
