Welcome to your practice.
Make sure that you're warm and comfortable.
Do anything that you need to do so that your body can feel comfortable and supported as you rest.
Take anything that you need for yourself.
Any pillows,
Any blankets,
Cushions or other support.
And once you've found a comfortable position for yourself,
Allow your body to completely let go and relax into the surface beneath you.
Watch the breath gently flowing in and out of your body.
And notice how with every exhalation,
The body relaxes a little more deeply.
And now just let your awareness drift out to the sounds that you can hear in your environment.
And just allow the awareness to jump from sound to sound without getting too involved in any one sound.
And just acknowledge that those sounds are there.
And know that they won't disturb you as you rest,
But that they can only assist with your relaxation.
And just take a moment now to acknowledge this sacred time for your rest and healing.
This is your practice that is unique for you.
And there's nothing that you can do to get this wrong.
You can follow along with my voice for as long as that serves you.
And you're also free to just drift away.
And if you fall asleep,
That just means that your body needs to sleep and is taking advantage of this time of rest.
And just take a moment to acknowledge as well that healing is a graceful process of returning to wholeness that is always happening.
And as you practice today,
You're making the space for the healing that you need to happen very naturally for you.
There's nothing that you need to do.
Nothing to force.
No urgency for anything to happen.
Right now,
The best thing that you can do for your healing is to simply be.
To take this time to just exist and allow your healing to happen naturally as the practice works for you.
And if you do have an intention for your healing today,
Just take a moment to bring that intention into your awareness.
Allow it to gently arise and take a moment to acknowledge it.
And now let it drift away and give yourself permission to surrender and to just be.
We're going to take a journey around the body and as each point is named,
If it feels good for you,
Welcome a golden light into that area to bathe and illuminate that part of the body.
Beginning at the eyebrow center.
Welcome golden light into the eyebrow center.
Golden light illuminating the eyebrow center.
And the throat.
Golden light bathing the throat.
Illuminating the throat.
The right shoulder.
Golden light illuminating the right shoulder.
The right elbow.
The right wrist.
The tip of the right hand thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the ring finger.
The tip of the little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the ring finger.
The tip of the little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The center of the chest.
Golden light illuminating the center of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
The throat.
The eyebrow center.
The top of the head.
Golden light illuminating the top of the head.
Feel into the body and notice how comfortable the body has become.
Feel into the feeling of comfort.
Rest into the feeling of comfort.
The body comfortably resting.
Feel the feeling of comfort inside the body.
And intensify that feeling.
The feeling of comfort.
The feeling of comfort.
And now the feeling of discomfort.
Become aware of any areas of discomfort inside the body.
Feel into those places of discomfort.
Intensify the feeling of discomfort.
Feel it vividly.
Welcome the feeling.
The feeling of discomfort.
And now become aware of the feelings of comfort and discomfort together.
Welcome the feeling of comfort inside the body.
And the feeling of discomfort inside the body at the same time.
Awareness on the feelings of comfort and discomfort together.
Comfort and discomfort together.
Bring the awareness to the breath.
Observe the breath flowing into the chest.
The chest rising and expanding.
And observe the breath flowing back out again.
See the golden light flowing into the body with the breath.
The chest filling with golden light.
Golden light illuminating the whole of the chest.
And now see that golden light flowing into any part of the body that's in need of healing.
With each inhalation the golden light flows into the parts of the body that need it.
Bathing those parts of the body with healing light.
Illuminating those parts of the body with healing golden light.
Continue to breathe golden light into any part of the body that needs healing.
Breathe healing golden light into the body.
Bring the awareness to the heart.
Rest the awareness at the heart center.
Here in the deep peace of the heart center.
You are whole.
You are free.
And before you complete the practice.
Bring a vision into your awareness now.
Of your happiest,
Healthiest,
Most fulfilled whole self.
See yourself living your life in the way that you want to live it.
See yourself effortlessly overcoming any obstacles.
Flowing through life's challenges.
Doing all of the things that you want to do.
With contentment.
With security.
Living with peace.
Living with joy.
And now very slowly begin to turn the awareness back outwards.
Notice the sounds that are present in your environment.
And just let the awareness jump from sound to sound.
Acknowledging that they're there and just observing.
Feel into the feeling of your body resting into the surface beneath you.
Your body has been safely held by that supportive surface.
All the way through the practice.
And bring the awareness to the breath.
The breath that has been quietly sustaining you all the way through the practice.
And just take a moment to send your awareness right out into the world.
To the earth.
The sky.
The plants and the animals.
And to acknowledge your place as an important part of this world.
To acknowledge your life as an important part of creation.
And now slowly start to reawaken the body.
Making some movements with the fingers and the toes.
With the wrists and the ankles.
And when you feel ready give yourself a big stretch in any way that feels good for you.
Take your time.
There's no rush to get up again.
When you're sure that you're feeling wide awake again.
Slowly blink your eyes back open to return to your day.
Your practice of yoga nidra is now complete.
Thank you for listening.
