Make sure you have support underneath your head,
Your knees,
And a blanket on top of your body.
As you take your time getting into this lying down position,
Allow the body to take up space.
Bring the arms alongside the body or place them wherever they are comfortable.
Allow the feet to fall open.
Close down your eyes if that's comfortable for you and take three deep breaths in through the nose and exhaling out through the mouth.
Become aware of the sensation of stillness in the body and feel the body lying on the earth.
In this rest practice,
There is nothing to do,
Nothing to be.
You are simply allowing yourself to be as you are in this moment.
Notice which parts of the body are touching the earth.
Feel the heels touching the earth,
Back of the lower legs touching the earth,
Back of the thighs,
Lower back,
Parts of the spine touching the earth,
Shoulder blades,
Back of the arms and the earth,
Back of the head connected to the earth.
Feel the body being held and supported by the earth.
Feel tension dissolving into the earth below you,
Softening the body and softening the mind.
Notice that your body is breathing.
Feel the breath moving in and out of the nose,
Soft,
Gentle breath.
With each exhale,
Feel another layer of tension dissolving away from the body and the mind.
Soft,
Gentle breath,
Moving in and out of the nose.
Feel the body beginning to relax,
Letting go,
Softening into the earth.
If at any time the mind starts to wander or you lose connection with my voice guiding you,
Bring all of your awareness back to your breath.
Our intention in yoga nidra is to deeply relax and let go,
To remain awake and aware through all the transitions.
Follow the guidance of my voice as I take you on a journey through the body.
With each point that I mention,
Simply bring your awareness to that point.
See,
Sense,
Feel or trust a healing rose-colored light in each point that I mention.
Bring that rose-colored light to your mind's eye now,
A soft,
Pastel pink rose color,
The color of a rose quartz crystal.
See,
Sense,
Feel or trust this rose-colored light at your brow center,
The space between your eyebrows,
Throat center,
Right shoulder joint.
Right elbow joint,
Right wrist joint,
Tip of the right thumb,
Tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Tip of the right pinky finger,
Right wrist joint,
Right elbow joint,
Right shoulder joint,
Throat center,
Rose-colored light,
Left shoulder joint,
Left elbow joint,
Left wrist joint,
Tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the left ring finger,
Tip of the left pinky finger,
Left wrist joint,
Left elbow joint,
Left shoulder joint,
Throat center,
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
The heart center,
Navel center,
Pelvic center,
Right hip joint,
Right knee joint,
Right ankle joint,
Tip of the right big toe,
Tip of the right second toe,
Tip of the right third toe,
Tip of the right fourth toe,
Tip of the right fifth toe,
Right ankle joint,
Right knee joint,
Right hip joint,
Pelvic center,
Left hip joint,
Left knee joint,
Left ankle joint,
Tip of the left big toe,
Tip of the left second toe,
Tip of the left third toe,
Tip of the left fourth toe,
Tip of the left fifth toe,
Left ankle joint,
Left knee joint,
Left hip joint,
Pelvic center,
Rose-colored light,
Navel center,
Heart center,
Throat center,
Brow center,
Rose-colored light.
See,
Sense,
Feel,
Or trust that all spaces mentioned in the body are glowing with rose-colored light.
This rose-colored light is bringing harmony to your mind and body,
Balance and healing.
Whatever healing you may need,
Allow yourself to fill with this rose-colored light,
To fill yourself with love,
Joy,
Compassion,
Creativity,
With healing.
Notice the sensation of stillness in the body and the mind once again.
Notice the sensation of softness as another layer of tension dissolves into the earth.
Notice your breath once again.
The soft,
Natural rhythm of your breath,
Moving in and out of your nose.
Soft,
Easy breath,
Flowing in and flowing out.
The natural rhythm,
Flowing like an ocean wave,
In and out.
Feel the breath moving in through the soles of your feet,
Up through the body to the crown of the head.
Breath exhaling down through the crown of the head,
Through the whole body,
Back to the soles of the feet.
Soft,
Gentle breath,
Flowing in through the soles of the feet,
Up to the crown of the head.
Down through the crown of the head,
To the soles of the feet.
Soft,
Easy breath,
Flowing like an ocean wave through the body.
In through the soles of the feet,
To the crown.
Out through the crown,
Down to the soles of the feet.
Waves of breath flowing in and out,
Creating space,
Softening.
Letting go.
Bring all of your awareness now to the center of your chest,
To your heart center.
Feel as though you are breathing in and out from this space.
Soft,
Easy breath,
Flowing in and out of the heart center.
Soften even more with each exhale,
Allowing the mind and body to completely relax.
To let go and simply be.
Allow yourself to rest in this space.
To soften and release all that you feel.
All that you can let go of.
All that you no longer need.
And rest with yourself in your heart.
Become aware of the room that you're in.
Noticing any sounds near or far away.
Notice the temperature of your skin.
Notice which blankets and props are touching your body.
Feel the back of the body connected to the earth.
And notice once again the sensation of stillness,
The softness,
And the spaciousness of the mind and body.
Slowly begin to wiggle the fingers and the toes,
Inviting gentle movements into the wrists and the ankles.
Maybe nodding the head from left to right.
Beginning to wake up the body.
Take the hands and place them on the earth beside you,
Wherever that is.
Ground yourself back in the here and now,
In this time and space.
Bring the palms and place them over the heart center.
Feel a deep sense of gratitude for yourself,
For taking the time and space to rest,
To be in stillness,
To be with yourself.
Exactly as you are.
Take this feeling,
This sensation,
Into the rest of your day.
Allow it to guide you,
To keep you centered,
To keep you open,
And to keep you at peace.
The practice is now complete.
