So as you begin to settle,
Just feel into that feeling of your body resting into the surface beneath you.
Notice all of the places where your body connects into that surface.
Just watch the breath flowing in and out.
And notice how with every breath the body becomes heavier.
With every exhalation your body sinks a bit more deeply into that surface.
Notice how every exhalation carries away any tension.
How all of the muscles very naturally release and relax with every breath.
Just send the awareness out to the sounds that you can hear in your environment.
Just let the awareness jump between the different sounds.
Without getting too involved with any one sound just acknowledge that all of those sounds are there.
And know that none of the sounds can disturb you.
They can only help to enhance your experience of relaxation.
And if you have an intention for your practice today,
Just take a moment to bring that intention into your awareness.
Whatever has inspired you to show up to practice yoga nidra.
Perhaps to find freedom from pain.
Or for gentleness.
To tune into your gratitude for supportive friends and people in your life.
Or for rest.
For meditation.
Or whatever it is that's brought you here today.
Just bring that into your awareness now and take a moment to acknowledge it.
And if you have a sankalpa,
Now is the time to recall your sankalpa.
Your heart's deep prayer or vow.
Allow it to arise naturally.
However it comes for you today.
And if you don't have one just bring your awareness to the heart.
And rest at the heart.
I'm going to take a journey around the body.
As each body part is named,
See a healing colored light flowing through that body part.
Releasing any pain.
Bringing freedom.
Bringing healing into that part of the body.
We'll begin at the right hand thumb.
See colorful healing light flowing through the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right side of the chest.
The right side of the abdomen.
The right hip.
The right thigh.
The right knee.
The lower leg.
The right ankle.
The right here.
The sole of the right foot.
The top of the right foot.
Each of the right toes.
One.
Two.
Three.
Four.
Five.
Bring the awareness to the whole of the right foot.
Healing light flowing through the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Healing light flowing through the whole of the right side of the body.
And then move to the left side and see colorful healing light flowing through the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
And the little finger.
The palm of the left hand.
The back of the hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The knee.
The lower leg.
The left ankle.
The left here.
The sole of the left foot.
The top of the left foot.
Each of the left toes.
One.
Two.
Three.
Four.
See healing light flowing through the whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
And the whole of the body together.
See colorful healing light flowing through the whole of the body.
Bring the awareness to the breath.
Follow the breath as it flows in and out.
Watch the breath gently making its way to the parts of the body that it wants to go to.
See the breath very softly,
Very gently easing its way into any areas of pain,
Into any areas of tension.
And very gently releasing from those areas.
Feel every exhalation carrying away what is no longer needed.
Now see yourself floating up,
Up from your body and up into the sky.
See yourself floating through the sky towards bright colorful rainbow.
See yourself floating into the rainbow,
Into the color red.
Welcome the color red into your body,
Into your aura,
Into all of your cells.
Breathe in the color red.
Float through the rainbow to the color orange and breathe in the color orange.
Welcome the color orange into your aura,
Into your body.
And the color yellow.
Float into the color yellow.
Welcome the color yellow as you breathe it into every single cell.
The color green.
Float into the color green.
Welcome the color green.
The color blue.
Float into the color blue.
Welcome the color blue into your body,
Into your aura.
The color indigo.
Float into the color indigo.
Breathe in the color indigo.
The color violet.
Welcome the color violet into your body,
Into all of your cells.
And float out of the rainbow,
Back into the sky.
And slowly float down from the sky,
Back to your body,
Back to the space that you're resting in.
And become aware of the heart center.
Rest the awareness into the heart center.
And if you have a sankalpa,
Recall your sankalpa now.
Without forcing it,
Just allow it to arise however it comes.
And if you don't have one,
Just keep the awareness at the heart.
And before you complete the practice,
Just take a moment now to see yourself flowing back into your day.
Feeling happy,
Rejuvenated.
Moving through your day gracefully,
With ease.
See yourself living with gentleness,
Free from pain,
With gratitude for your friends,
For the supportive people in your life.
And see yourself flowing through any challenges that life brings to you.
Easily navigating any obstacles.
Living your life happy,
Healthy and free.
And now very slowly start to turn your awareness back outwards.
Just notice any sounds that are present around you.
And let the awareness jump from sound to sound.
Without getting too involved in any one thing,
Just noticing that they're there.
Watch the air flowing in and out of your body.
And the chest gently rising and falling.
And start to make some small movements to reawaken your body.
Moving the fingers and the toes.
The wrists,
The ankles.
And give yourself a stretch in any way that feels good for you.
Take your time,
There is no rush to come back.
But when you do feel ready,
Slowly open your eyes to complete your practice.
