Please take all the time that you need to settle into a very safe and comfortable position.
Creating your very own nidra nest and ensuring that all of your external needs are met.
Making no compromise on your comfort,
Gently closing down your eyes and bringing your awareness inwards.
Rounding yourself into this space by gently deepening your breath.
Take a slow breath in and a longer breath out.
Notice the gentle rise and fall of your belly.
Notice the sensation of your breath going in and out through your nostrils.
And using no effort at all as your body and your mind start to relax.
And please take this time to plant the seed of your sankalpa,
Your intention for your yoga nidra.
A positive statement in the present tense is a powerful tool for expansion and transformation.
As your subconscious mind becomes highly receptive,
You're welcome to use one of your own.
Or you could repeat silently to yourself,
I am calm.
I am peaceful.
I am safe.
I am grounded.
Imagine now that you are stood at the top of a set of stairs.
You can see nine steps in front of you.
And you have the inner knowing that these nine steps will lead you to a sanctuary of rest and relaxation.
Take a slow breath in and a longer breath out.
And on the breath out,
Take one step down the stairs to step number nine.
Take a slow breath in.
And on the breath out,
Take another step down the stairs to number eight.
And continue the rest in your own time.
Counting and stepping down towards zero.
And on every breath out,
Feel yourself becoming more calm.
More rested.
And more relaxed.
And just know and fully trust.
The deeper you will be held and supported.
And if and when you reach zero,
Imagine that you are lay somewhere in nature.
You are connected to nature.
You are grounded to the earth beneath you.
And as you lie here,
You notice a circle of all around you.
It is a circle of protection.
A circle of blue colored protective energy.
And you are completely surrounded by a circle of blue protective energy.
Beyond that is a second circle all around you.
It is a circle of healing.
A circle of green colored healing energy.
And you are now completely surrounded by a circle of green colored healing energy.
Beyond that is a third circle all around you.
It is a circle of inner wisdom.
A circle of purple colored energy.
Connected to your third eye center and your inner wisdom.
And you are completely surrounded by a circle of purple colored energy.
Connecting you to your third eye center and your inner wisdom.
Bringing gentle awareness to your right foot and ankle.
Relax each toe one by one.
Relax your right calf.
Your right knee.
Your right thigh.
Your right hip.
The right side of your spine.
Relax your right hand.
The palm of your hand.
Relax each finger one by one.
Your right wrist.
Your right forearm.
Your right elbow.
Your right upper arm.
Relax your right shoulder.
Relax the right side of your neck.
Your right ear.
The right side of your face and head.
Letting go slowly and completely.
Your entire right side of your body is now calm and deeply relaxed.
Bringing gentle awareness to your left foot and ankle.
Relax each toe one by one.
Relax your left calf.
Your left knee.
Your left thigh.
Your left hip.
The left side of your spine.
Relax your left hand.
The palm of your hand.
Relax each finger one by one.
Your left wrist.
Your left forearm.
Your left elbow.
Your left upper arm.
Relax your left shoulder.
Relax the left side of your neck.
Your left ear.
The left side of your face and head.
Letting go slowly and completely.
The entire left side of your body is calm and deeply relaxed.
Imagine relaxing your throat.
Relax your lungs.
Relax your ribs.
Relax your heart.
Your internal organs.
Your digestive system.
Relax your bones.
Your tendons and ligaments.
Your whole body fascia.
Relax your deepest connective tissues.
Relax each and every cell within your body.
Just take a moment to continue lying in the beauty of nature.
Surrounded by safe and protective energy.
Surrounded by healing and nurturing energy.
Connected to your inner wisdom.
Embrace the feelings and the sensations.
Of being fully held.
Grounded and supported.
Anchor into your breath.
And your sankalpa intention.
I am peaceful.
I am safe.
Bring gentle awareness back to your breath.
Slowly bring gentle awareness back to your body.
If you wish you can gently introduce some small movements through your fingers and through your toes.
If you wish you can very gently and in your own time just roll onto your side or find your most comfortable position.
The practice of yoga nidra is now complete.
Now just allow yourself to float in stillness.
Into softly and gently drift off.
Into deep peaceful restful sleep.
