Hello,
My name is Laurel and I'm going to guide you through a practice of yoga nidra.
So find a place that's quiet,
Where you will not be disturbed,
Lying on the floor or on your bed.
And just finding a spot that feels really nice and comfortable for you.
Just let your body sink into the floor.
Shift and move a little to let your body settle deeper into the ground.
Be comforted that at this time everything is okay.
Nothing else matters right now.
Everything is okay.
There's nowhere to go and there's nothing to do.
Here to simply feel your body and listen.
Do not worry or become agitated.
If you do not hear everything I say,
It's natural to float in and out of conscious hearing.
The deepest part of you,
Your core self is always listening.
Whatever you experience today,
This practice will still work.
There is no way to do this wrong.
Simply listen without trying too hard.
You're in a safe environment,
A protected space,
A held space.
Come into stillness now and remain still.
Here you'll experience deep rest and deep nourishment.
Feel your natural breath,
Breathing,
Flowing through.
Allow your bones to become heavy.
Feel your bones heavy and sinking into the earth.
Release your heavy bones.
Go deep inside now.
Deep inside to notice your heart's deepest longing.
What does your heart desire?
State an intention,
An affirmation based on your heart's longing.
A positive statement in the present tense as though it's already happening.
For example,
Rather than I will be relaxed or I will not be stressed out,
State with feeling.
I flow through life with ease and peace.
I am relaxed.
Come up with your own intention.
State it three times as though it's already happening,
That it is indeed your truth.
Now here allow your awareness to travel through your body on a journey of sensation.
Simply feel each part as it's mentioned and without moving,
Remain still.
Welcome all sensation just as it is.
Same with the mouth.
Feel your mouth.
Feel sensation in your mouth.
Feel your jaw,
Lips,
Upper lip,
Lower lip.
Notice where the lips touch.
Feel the inside of the mouth.
Roof,
Under the tongue,
Upper teeth and gums,
Lower teeth and gums.
Tongue,
Root of the tongue,
Center of the tongue,
Tip of the tongue.
Notice the sense of taste in your mouth.
Feel the left inner cheek,
The right inner cheek.
Now feel all the parts together as a whole.
Feel your mouth as sensation,
As energy,
As radiant vibration.
Feel your nose.
Notice the nostrils,
The left nostril,
Right nostril,
Both nostrils.
Notice the breath.
Nasal passages.
Follow the nasal passages all the way back into your head.
Become aware of your ears,
Right ear,
Left ear,
Both ears simultaneously.
Feel the wrinkles and folds of the ears,
The back of the ears,
Earlobes,
Ear canals.
Follow the ear canals into the inner ear.
Notice your ears receiving sound,
Listening.
Feel your ears hearing.
Feel your eyes,
Left eye,
Right eye,
Both eyes together.
Notice the eyelids.
Feel each eyelash.
Notice where the eyelids touch.
Become aware of the surface of the eyes,
The centers of the eyes,
The backs of the eyes.
Feel your eyes now as energy,
Radiant glowing embers.
Bring awareness to your crown,
Forehead,
Face.
Feel your whole head.
Feel your neck,
Back of the neck,
Sides of the neck,
Throat.
Notice your right palm,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole hand alive with energy.
Feel your wrist,
Forearm,
Elbow,
Upper arm,
Whole shoulder.
Notice the notch at the base of the throat.
Notice your left palm,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
Feel your whole hand alive and filled with sensation.
Feel your left wrist,
Forearm,
Elbow,
Upper arm,
Whole shoulder.
Notice the notch at the base of your throat.
Become aware of the upper chest,
Upper back,
Shoulder blades.
Feel your heart center.
Notice your abdomen,
Ribs on the back,
Solar plexus.
Feel your belly,
Navel center,
Pelvis,
Hips.
Feel your right hip,
Thigh,
Knee,
Lower leg,
Calf,
Ankle,
Foot,
Toes,
Sole of the foot,
Whole foot.
Feel again the pelvis.
And now the left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Foot,
Toes,
Sole,
Whole foot.
Notice both feet.
Feel your root between your sitting bones,
Navel center,
Solar plexus,
Heart center,
Throat center,
Mouth,
Third eye between the brows,
And the crown of your head.
Now feel the back body resting on the earth.
Become awareness to your whole body back as sensation alive with vibration.
Feel now the front body,
Filled with radiant vibration.
Pour your awareness like a liquid into the right side of the body.
Feel the right side.
Pour your awareness like flowing sensors into the left side.
Feel your left side.
Feel the midline.
Feel your body as a whole,
Complete entity.
Feel sensation throughout your whole body.
Begin to notice your breath,
Your natural breath as it flows through you.
Feel the in breath.
Note the out breath.
As you exhale,
Imagine a wave passing downward through your body,
Carrying away tensions.
As you inhale,
A fresh wave flows up through your whole body,
Bringing a sense of calm to every cell.
Exhale.
Wave flowing downward through your body carries away fears.
Inhale.
Fresh wave upward brings serenity.
Remember now your resolve,
The positive statement you set at the beginning.
Say it now as though it's already happening in the present.
Find your resolve and inhale it into your body.
Let it fill every cell.
Inhale it again and again.
The seed has now been planted deep inside where it will flourish and blossom.
Notice here your back body,
The side of your body that's facing the earth.
Feel all the places where you touch the ground.
Notice the front body facing skyward.
Notice all of the space surrounding you.
Let your body expand wider into the space that surrounds you.
Notice your breath.
Feel its rhythm and pace.
We are now completing relaxation practice.
Before moving,
Sense your fingers and just imagine them moving.
And now begin to wiggle your fingers,
Feeling every sensation as you do.
Notice your toes.
Begin to wiggle your toes.
Gently here rock your head side to side,
A slow awakening.
Draw a deeper breath into your belly,
Into your chest.
Rock slowly over to your right side in a fetal position.
Imagine that your water,
Pressing your left palm into the floor,
Flow like a river up to a comfortable seated position.
In your spine,
Take a full breath in and as you exhale,
Imagine filling with divine light.
Bring your hands onto your face.
Notice how you feel right now.
Notice the effects of your relaxation practice.
May there be peace,
Eternal peace in your heart.
Ever so slowly now,
Allow the eyes to open to a soft gaze on the floor.
