Lie down on the floor or sit in a comfortable position.
Be close to the earth.
Take a deep breath in and as you exhale,
Relax your whole body down into the ground.
Allow earth to hold and support you now.
Go deep inside to notice your heart's deepest longing.
What does your heart desire?
Create an intention,
Sankalpa,
Based on your heart's longing.
This is a positive statement in present tense as though it's already happening.
State it three times to yourself for it is indeed the truth.
Begin to let your mind become very focused now on an inner journey through your body.
Begin with the mouth.
Feel lips.
Notice the inside of your mouth.
Feel the inside of your mouth alive with sensation.
Feel your nose.
Become aware of your ears feeling right ear,
Left ear,
Both ears,
Ear canals,
And feeling inner ears.
Notice your ears receiving sound.
Feel your eyes feeling left eye,
Right eye,
Both eyes together.
Feel your eyes as radiant glowing embers.
Noticing now the crown of your head,
Become aware of your throat.
Feel sensation in the palm of your right hand.
And feel your thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole right hand,
Wrist,
Forearm,
Elbow.
Feeling right upper arm,
Shoulder.
Feel the base of your throat.
And notice the palm of your left hand.
Feel your left thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole left hand.
Feeling left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Feel your throat,
Chest,
Heart center.
Feeling abdomen,
Solar plexus just below the ribs.
Feeling pelvis,
Navel.
And notice the right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Foot,
Toes,
And sole of the right foot.
Feel again the pelvis,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Foot,
Toes,
Sole of the left foot.
Feel your root between your sitting bones.
Feel your navel center,
Solar plexus.
Feeling heart center,
Throat center,
Mouth.
Feel your third eye between the brows.
Feeling your awareness to the crown of your head.
Feel the center back of your head,
Center of the neck,
Between the shoulder blades.
Feeling mid back,
Sacrum low back.
And feel your root.
In your mind say,
I am awake and aware in yoga nidra.
Notice your natural breath.
Feel your breath washing through you as though your inner body were a river flowing with breath.
Bring awareness to your root between the sitting bones.
And as you naturally inhale,
Feel your root filling with the color red.
As you exhale,
Feel your root soften.
Each inhalation,
The root expands with red energy.
See a tree with deep roots.
Imagine a river of blue crystal water flowing from your root up to the navel center.
As you inhale,
Orange energy expands in your navel center.
As you exhale,
The navel softens.
Inhale orange energy flows wider in concentric circles in your navel.
Envision an orange sunset.
River of blue flows from navel up to the solar plexus.
As you inhale,
Feel your solar plexus expand with saffron and golden light.
Softens as you exhale.
Feel unlike the sun itself,
The solar plexus radiates yellow light.
Imagine a sunflower.
Follow the flow of the stream from solar plexus up to your heart center.
As you inhale,
Emerald green healing energy expands your heart center.
As you exhale,
Heart softens.
Inhale gleaming emerald energy glows in heart center.
See a six pointed star.
River flows your awareness from your heart up to the throat center.
Inhale spacious blue sky fills your throat.
Inhale throat softens.
Inhale healing sky blue energy expands the throat.
Exhale the throat rests.
Inhale sky blue opens wide and free in the throat.
Envision here a happy blue butterfly.
River flows from throat up to the third eye between the brows.
Luminous indigo energy fills your third eye as you inhale.
Exhale it relaxes.
Inhale third eye energy expands.
Inhale third eye descends deeper into your being.
See a downward pointing triangle.
Blue river flows from third eye up to the crown of your head.
Inhale white light radiates with inhalation.
With exhalation crown softens.
Inhale allow crown to expand with crystal light.
Feel the crown shines light up into the universe.
Thousand petaled lotus flower.
Feel all these sacred energy centers come into perfect balance and harmony.
These energy centers correlate to the glands and nerve plexuses in the physical body.
Experience now the glands endocrine and nervous systems in perfect health and equilibrium.
In your mind say I am awake and aware in yoga nidra.
Imagine a flower any flower that comes into your awareness.
Notice its shape,
Color,
Size.
Look right into its center and notice the color there.
Is there a shape or symbol here in the flower's center?
The sacred flower emanates healing nectar.
Now you will place this flower at sacred healing points along the energy channels.
First place this flower in the palms and backs of your hands and in your wrists.
Put this flower in the centers of your forearms,
In the elbow joints,
In the centers of the upper arms.
Lay this flower in your shoulder joints.
Set flowers on the soles and tops of your feet.
In the ankle joints,
Mid calves and shins.
Place flowers in the knee joints.
Rest flowers at the centers of your thighs front and back.
In the hip joints,
Set three flowers on the sacrum low back forming a triangle.
Place a row of flowers on the vertebrae all the way up to where your spine meets the skull.
Place a flower on your crown.
Rest two flowers on your eyes and one on your third eye.
Lay a row of flowers from the notch in your throat down the front midline to the pubic bone.
Hear the sound of Aum emanating from each flower simultaneously.
As you inhale,
The flowers brighten.
While they stream the sound of Aum,
The temple bell stops but the sound keeps coming out of the flowers.
The flowers radiate in a chorus of Aums healing and refreshing you on all levels.
Remember your intention,
Your Sankalpa.
Repeat it in your mind and heart a few times.
Notice the sacred centers and channels in your body that you have become aware of today.
Notice your body's innate ability to heal itself.
Notice the facets of your wisdom and perception that you will use to bring this vision of healing into your everyday life.
Become aware of your thoughts and feelings as you feel yourself on the earth.
Feel the breath.
Breathe more deeply now.
Feeling breath in belly.
Feeling breath in the fingers and begin to move your fingers to the rhythm of your breath.
Feel the earth holding and supporting your body.
Roll over to your right side in fetal position.
Use your arms to slowly lift yourself up to sitting.
You have abundant light,
Peace,
Radiant health and well-being.
Home peace,
Peace,
Eternal peace.
