Welcome.
This is a yoga nidra practice also known as a yogic sleep.
A guided meditation where your body rests while your awareness stays gently awake.
There's nothing you need to do.
Nothing you need to figure out.
So go ahead and get yourself comfortable lying down if possible and allow your body to be fully supported.
Throughout this practice I'll guide you with my voice.
If you drift in and out of sleep,
That's completely okay.
Just trust that your body is receiving exactly what it needs.
Let this be a space where you can soften,
Release,
And simply be.
So go ahead and let your body fully arrive,
Allowing your palms to rest by your sides as you are lying down and adjust anything you need so you can be completely comfortable.
Allow your feet to fall open and when you're ready softly close your eyes.
Take a deep inhale through your nose and a slow exhale out your mouth.
Again,
Inhale and exhale.
Let the body begin to soften.
There's nowhere you need to go.
Nothing you need to do.
Just allow yourself to be here.
Now bring your awareness inward and I want you to imagine yourself standing in a dark open space with lush green grass beneath your feet and the sky is full of stars just like the night sky of a new moon.
It's quiet and still and empty but full of light.
And in front of you there's a small fire steady and alive.
This fire represents something within you that's ready to begin.
Something that's been waiting for your attention.
Take a moment to just observe it.
As you look at this flame,
Ask yourself,
What is ready to be ignited in me?
And notice what arises.
And now from this place begin to connect with your Sankalpa.
Your intention.
And this might come as a word,
A feeling,
A knowing.
Once you have it,
Repeat it silently to yourself three times.
Let it land in your body gently.
We will now begin the rotation of awareness.
As I name each part of the body,
Simply feel it.
No movement required.
Bring awareness to the right side of the body.
We will begin with the thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel the palm of the right hand,
Back of the hand,
The wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder.
Right side of the chest.
Right ribs.
Right waist.
Right hip.
Down the right thigh.
Right knee.
Right calf.
Right ankle.
Right heel.
Sole of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Feel the entire right side of the body resting.
Now bring awareness to the left side of the body.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Feel the palm of the left hand.
Back of the hand.
The wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left side of the chest.
Left ribs.
Left waist.
Left hip.
Down the left thigh.
Left knee.
Left calf.
Left ankle.
Left heel.
Sole of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Feel the entire left side of the body resting.
Now feel both sides of the body resting together.
Right side resting.
Left side resting.
Both sides resting at the same time.
Feel the whole body supported by the floor.
Resting.
Breathing.
And held.
Now bring awareness to the head and face.
The top of the head.
The forehead.
Space between the eyebrows.
Right eyebrow.
Left eyebrow.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right cheek.
Left cheek.
Bridge of the nose.
Tip of the nose.
Upper lip.
Lower lip.
The jaw.
The chin.
The throat.
Let the face soften.
Let the jaw unclench.
Let the tongue rest heavy in the mouth.
The whole head.
Whole face.
Whole body.
Resting.
If thoughts come up,
Let them pass.
There is nothing you need to do.
Now allow images to arise in the mind without effort.
Simply observing as they pass.
Imagine a flickering flame.
Warm sunlight on your skin.
A door opening.
A steady heartbeat.
A cloud drifting across a blue sky.
Wind moving through tall grass.
A feather floating slowly down to the earth.
Moonlight reflecting on still water.
A child swinging gently on a playground.
Leaves rustling in a quiet forest.
Now return to the image of the fire.
See it again in front of you.
Notice if it has changed at all.
Maybe it's brighter.
And stronger.
More alive.
Now imagine that flame gently moving toward you.
And settling into your body.
Somewhere that feels right.
Let it live there.
Let it grow quietly.
And from this place,
We'll begin to introduce a few simple affirmations.
Just gently receive the words.
Letting them land where they're meant to.
And you can silently repeat them to yourself or simply listen and allow.
I am ready to begin.
I am trusting myself.
I am stepping forward.
I am open to what's next.
I am aligned with my path.
Begin to deepen your breath.
Taking a big breath in.
And a long steady exhale out the mouth.
Slowly bringing awareness back to the physical body.
And notice the space around you.
The ground beneath you.
And gently begin to wiggle your fingers and your toes.
Taking your time.
And when you're ready,
You can slowly open your eyes.
Thank you.
