Before we begin,
I invite you to get comfortable lying down.
Maybe with a blanket or pillow.
Wrap yourself in a scarf.
And close your eyes down.
Just set yourself up for ultimate comfort.
Slowly take a deep breath in.
Exhale fully.
Let's do that two more times.
Inhale.
Exhale,
Sigh it out.
One more deep inhale.
Exhale.
As we move into the practice of yoga nidra.
Acknowledge to yourself that you are in a safe place.
It is completely safe for you to let go.
The only thing you need to do now is to be effortless and present.
Allow yourself to fully surrender and feel the weight of your body being supported by the earth beneath you.
Begin to notice the sounds around you.
Simply listen without labeling or judging where they come from.
Let the sounds come and let the sounds go.
And each time a sound appears,
Allow it to pass without reaction.
Sound begins to drift into the background as you move from an outer focus and awareness to an inner focus and awareness.
Anytime you feel a sensation or a desire to move,
Respond with stillness instead of impulse.
And now allow my voice to guide you,
Leading you deeper and deeper into a state of rest and relaxation.
What is your heart's deepest desire?
What do you want to bring to fruition?
Feel it now and let it anchor deeply into your being.
Like roots extending down through the layers of the earth.
With each breath,
Your intention,
Your heart's deepest desire,
Strengthens and takes form within you.
Now gently shift your awareness to your body.
As I mention a body part,
Visualize it and then allow it to relax,
Fully releasing.
Soften the space between your eyebrows.
Feel your throat center and relax it.
Allowing any words or tension to dissolve.
Your right shoulder,
Elbow,
Wrist.
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky.
Healing presence relax it right wrist,
Elbow,
Shoulder.
Going deeper and deeper as we continue.
Your left shoulder,
Elbow,
Wrist.
Thumb.
Index finger,
Middle finger,
Ring finger,
Pinky.
Left wrist,
Elbow,
Shoulder.
Soften it,
Melt it.
Your heart center,
Deep in the body,
Close to the spine.
Completely let go.
The center of your right breast.
Center of your left breast.
Your navel.
Feel the healing presence.
And the vibration in the abdomen.
Pelvis,
Feel the healing presence,
Relax the pelvis.
Really feel how much energy that creative force is in the pelvis.
Your right hip.
Me.
Ankle.
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Right ankle,
Knee.
Sacrum.
Yield the healing presence there.
Your left hip,
Left knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Left ankle,
Knee,
Hip.
Relax it.
Place it into a deep state of relaxation.
Your whole body from crown to toes.
Deeply relaxed,
Heavy,
Melting into the earth.
Feel yourself drifting deeper and deeper into rest.
Effortless at peace.
Held by the earth beneath you.
Feel your body breathing itself.
Effortlessly shaped.
Slow,
Smooth,
Deep belly breaths.
Slow,
Smooth,
Even and uninterrupted.
Now observe how those slow,
Smooth,
Deep-bellied breaths begin to send a signal to your nervous system to go deeper into rest.
And signaling to your mind to go deeper inward.
Now perform 10 of these slow,
Smooth,
Deep belly breaths and count yourself down from 10 to 0.
Every breath out,
Descending through the numbers,
Going deeper and deeper as you continue.
Now once you complete those slow,
Smooth,
Deep belly breaths and you arrive at zero,
Allow your breathing to readjust.
Allow your body to readjust to find the most ideal,
Natural breathing rhythm.
The most ideal breathing rhythm for this present moment in time.
Experience your body now heavy,
Grounded,
Sinking deeper and deeper into gravity.
Now experience the opposite.
Feel your body light,
Expansive,
Weightless.
You feel a cool breeze on your skin.
Now feel the warmth flow over you.
Welcome and invite in any feelings or emotions of discomfort or frustration.
And then welcome in the opposite,
Peace,
Ease,
And bliss.
Now visualize yourself walking down a path.
Walking down a path in the forest.
It's just around sunset time and it's a familiar forest to you.
You feel safe.
You feel secure.
You hear all the birds singing.
Feel the soft sunset rays beaming down on your skin.
And the light is just perfect.
It's mesmerizing.
As you begin to walk slowly down the path,
Take a moment to smell the pine trees.
You breathe that vibration of nature in,
Helping you to relax even deeper.
You keep walking through the forest and you come to a clearing.
To a garden filled with flowers.
It's the most beautiful garden you've ever seen.
You stop to take a moment to soak in your surroundings.
Soak in your favorite flowers and vibrant colors.
The dragonflies and butterflies signaling to you your transformation.
And as you sit in your garden,
You notice a door appearing in your tranquil setting.
This is the doorway to your future,
A place where your future self lives.
Next to the door is a container.
Take a moment to place into this container anything that is no longer serving you.
When you feel ready,
Walk through the door.
On the other side,
You find yourself in the space where your future self lives.
Take in the surroundings.
What does this place look like?
What do you notice about the landscape,
The energy,
And the details of this environment?
As you explore your future self approaches.
Notice their presence.
Their energy.
And how they greet you.
Take a moment to feel the connection with this version of yourself.
Sit down with your future self in a comfortable spot.
As you connect,
Ask them.
What do I need to be aware of in this moment?
What do I need to let go of to step into this version of myself?
What actions or goals should I focus on now to bridge the gap between where I am and where you are?
Listen closely to their wisdom and ask any other questions that come to mind.
Now,
Together with your future self,
Repeat your heart's deepest desire three times.
Let those words echo through your body.
Savor the feeling of being with your future self.
When the time feels right,
Thank your future self for their guidance.
Take one last look around their space,
Knowing you can carry their wisdom with you.
Walk back through the door returning to your safe and peaceful garden.
Take a moment to re-immerse yourself in your garden.
Stay here and continue resting in the balance between grounding and expansion.
Between stillness and movement.
Slowly remember your breath.
Breathe awareness into your body.
Gently place one hand on your heart.
One hand on your belly.
As you come back to your body,
Do it with gratitude.
The practice of Yoga Nidra is complete.
When you feel ready,
Take a moment to stretch.
And then roll to your favorite side into a fetal position.
Stay here for a minute.
Begin to come up to a comfortable seat when you're ready.
Your eyes can remain closed.
Take a moment to observe how your body feels now compared to when you first started the practice.
Recognize what you've released.
What you've welcomed in.
And for the joy that always lives within you.
Bring your palms together,
Your heart center.
Namaste
