Welcome to this practice of Yoga Nidra.
You can do this meditation in Shavasana,
Laying on your back,
Either on the ground or a comfortable surface.
Take some time to get comfortable.
And signal to your body that you will now begin relaxation.
Gently close your eyes.
And connect with your body from the inside out.
Notice if there is any tension.
With your next exhale,
Feel the tension soften and release.
With your next exhale,
Soften the thinking mind,
Allowing your thoughts to slow down or get softer,
Quieter.
Feel your body in contact with the surface pillow.
And allow yourself to release into the surface,
Letting gravity pull you down,
Hold your weight.
Feeling yourself being held by the ground.
Just take a few breaths together.
Inhale through your nostril,
Deep into your lungs.
And exhale,
Letting go,
Releasing.
Take a deep inhale and slow controlled exhale.
One more breath in.
Exhale.
We will now begin the rotation of awareness through the body.
As I name a part,
Just feel,
Sense or visualize the part.
Listening to my guidance somewhere from the back of your mind.
Inhale into the center of your forehead,
The place between your eyebrows.
Center of the throat.
Right shoulder.
Right elbow.
Right wrist.
Tip of the thumb.
Right index finger.
Middle finger.
Green finger.
Pinky finger.
Right wrist.
Elbow.
Shoulder.
Center of the chest.
Left shoulder.
Left elbow.
Left wrist.
Tip of the thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Left wrist.
Elbow.
Left shoulder.
Center of the chest.
Right side of the chest.
Center of the chest.
Left side of the chest.
Center of the chest.
Center of the belly.
Center of the pelvic floor.
Right hip joint.
Right knee.
Ankle.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right ankle.
Right knee.
Right hip joint.
Center of the pelvic floor.
Left hip joint.
Left knee.
Left ankle.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left ankle.
Knee.
Hip joint.
Hip joint.
Center of the pelvic floor.
Center of the belly.
Center of the chest.
Center of the throat.
Center of the forehead.
Top of the head.
Crown of the head.
Feel all the points you touched with your awareness.
All the points you felt knowing and activated.
Feel their energy,
Their vibration.
Treading to all the spaces in between.
Filling your entire body.
Feel the vibrational energy of your entire body.
From the top of your head to the tips of your fingers and toes.
Feel your vibrational essence deeply surrendering into the earth.
Feeling a deep sense of release.
Letting go.
And relaxation flowing through your body.
As you release into the ground,
Feel the ground holding you softly,
Caringly cradling you as you lay here.
You let go even more deeply.
Surrender fully into the flow of the universe.
Deep knowing in the center of your heart.
You are being taken care of.
Everything you need and want is flowing to you effortlessly,
Easily.
Feeling yourself being embraced by the loving,
Nurturing energy all around you,
Deep within.
Letting the love,
The nurturance,
Care seep deep into your body,
Into all your muscles,
Organs,
Bones,
Each and every cell.
You can rest here,
Dwell here,
Reside in this loving,
Soothing energy.
Allowing yourself to rest in this vast,
Expansive universe,
Soaking in the energy of surrender.
Allow yourself to soak in it as you lay here,
Open to receiving from this deep state of surrender.
How does this deep surrender?
Feel the top of your head.
What is the vibrational essence of surrender in your forehead?
Your eyebrows,
Your eyes,
Your cheeks,
Chin.
Feel your whole face and head.
Soaking in the energy of release.
Feel your throat,
Neck,
Both your shoulders,
Upper arm,
Elbows,
Forearms,
Palms and fingers.
Both your hands and arms soaking,
Absorbed in this energy of surrender,
Release.
How does it feel in your chest,
In your heart and upper back,
Your belly,
Mid back,
Lower back,
Your entire torso seeped in the vibrational essence.
Release.
Surrender.
Your pelvic floor,
Buttocks,
Both your thighs,
Knees,
Calf muscles,
Ankles,
Feet,
Toes.
Both your legs,
Absorbed in this state of surrender,
Letting go,
Stillness.
Now feel your whole body,
Your face,
Head,
Neck,
Arms,
Torso,
Your legs,
Your whole front body and the back.
Going deeper and deeper into this state of surrender.
Nothing to hold on to,
Nothing to resist.
You can just dwell here in the beautiful,
Cosmic flow of energy through your sacred being.
Knowing that this energy is available to you whenever you want,
Through your day,
Through your week.
You can tap into it when you need,
When you need to feel head,
Release.
You can always come back here.
And then slowly,
If you want to wake up,
Start to bring your energy back to the surface.
Stay connected to your experience as you maybe move a finger or two.
Make any slow,
Intentional movements that your body needs as you wake up.
The practice of yoga nidra is now complete.
Thank you.
