Welcome to Yoga Nidra,
Inner Light Meditation.
Find a space where you are most comfortable,
On a bed or your mat,
And lie on your back in Shavasana.
Let your feet lie hip-width apart,
And if you'd like you can take a moment to hold a blanket under your knees,
Slightly supported.
Let your arms extend away from the body,
With your palms facing upwards.
Take your time to adjust in any way you need to,
To be as comfortable as you can be.
Allow yourself to relax,
Feeling the weight of your body on the mat beneath you.
Now focus on your breath,
And find the gentle rhythm of your own natural breathing.
Repeat to yourself silently,
I am awake and aware.
Breathe in and out gently,
And naturally,
In line with your own rhythm.
Feel your body resting on the mat,
And let your breath continue to flow naturally.
Repeat to yourself,
I choose to remain still,
I am awake and aware.
Inhale,
Exhale at your own natural pace.
With every breath,
Feel yourself relaxing a little bit more,
As each part of your body feels a little more at ease and at rest.
And repeat,
I choose to remain still,
I am awake and aware.
Now listen to the farthest sound,
Outside as far away from you as you can hear.
Feel your body heavy and resting,
Listen closer to the sounds nearby.
Take a deep breath and focus on the sounds inside the room.
Now listen to the sounds within yourself,
Your breath,
Your heart beating.
Take a moment here,
Feeling the weight of your body beneath,
And the sound within yourself.
Let your body rest and be still,
And as you listen inward,
See if you can find an intention,
A hope for yourself.
Allow it to rise up in you gently,
In the form of a few short words.
They may be,
I am healing,
I am relaxed and at ease,
I am filled with radiant energy.
Silently,
Find the words and repeat your intention three times.
We will now draw your attention to the body.
Draw your attention to your right side,
Your right thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Right hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your left side,
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The length of the spine,
The whole back,
Top of the head,
Forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole back,
Buttock,
Spine,
Shoulder blades,
The whole front of the body,
Abdomen,
Chest,
Both the front and back together,
The whole head,
The whole body together.
Take a moment and picture a little light.
It starts in your toes and slowly it moves up your ankles,
Your calf,
Your knees,
Your thigh,
Up to your abdomen.
It circles your navel and becomes still and bright.
What do you need to do?
What is some action you would like to take,
To create,
To make something new in your life?
Let the light move up now to your heart center.
What is something you need for yourself to feel love and comfort?
Is this something you can ask of yourself or someone else?
What would this look like?
Now picture the light stretching down your arms,
Back up to your shoulders and filling your whole head.
What do you need to let go of?
What would it feel like to empty every worry in your mind and instead just take a moment to enjoy the gold and warmth?
Healing golden light fills your whole body.
Picture yourself filled with clarity and a sense of healing in all parts of yourself and your world.
See the light extend outwards.
Now send it to someone so they may heal and feel this warmth as well.
Know that you can always come back to this light,
Feeling warmth,
Healing and clarity anytime you need.
It will always be there and it will always return.
Inhale and exhale at your own natural pace.
Repeat to yourself three times the intention set at the beginning of practice.
Come back to your breath.
Gently breathe in and out.
Notice the weight of your body on the mat and the space around you.
Feel the air gently touching your skin.
Slowly begin to move your fingers and your toes.
When you are ready,
Feel free to stretch your arms and legs however you choose that feels most comfortable.
And when you are ready,
Roll over onto your right side and lay here for a moment preparing to sit up or if you are comfortable continuing to lie on your side.
As your yoga nature practice draws to a close,
Draw in three breaths at your own natural pace and release all with grace and ease.
Thank you.
