Welcome.
Take a moment now to settle into a comfortable place.
Allow your eyes to soften.
Allow yourself a breath into your body,
Gathering any tension from your day so far.
And as you exhale,
Let that out.
Find a natural rhythm of breath and let your body sink down into the support.
Take a moment to choose a sankalpa,
Or heart's intention.
If you don't have one already,
You might use,
I am resting,
I am at peace,
Or I am calm.
Choose one that resonates.
And then like a vow to yourself,
Say it to yourself three times quietly.
Let the words fade away eventually,
And see if you can embody this intention.
Now bring your full awareness to both of your eyes,
Sensing your eyes.
And as we move through the body,
You can bring awareness to each part,
Noting any sensations present.
Move your attention down the bridge of your nose,
Both nostrils,
Top lip,
Bottom lip,
Cheeks,
Tongue,
Throat,
Chest,
Right shoulder,
Right elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger,
Little finger.
Sense the tips of your fingers.
Float your attention back up your right arm,
Right side of your chest,
Right ribcage,
Waist,
Hip,
Knee,
Ankle,
Right foot,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Sense the tips of your toes.
Now begin to sense the right side of your body.
And then changing over to your left shoulder,
Left elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger,
Little finger.
Sense the tips of your fingers.
Attention floats back through your left arm,
Left side chest,
Left ribcage,
Waist,
Hip,
Knee,
Ankle,
Left foot,
First toe,
Second,
Third,
Fourth,
Fifth,
Tips of toes.
Sensing your left side body.
Sense the right side of your body again.
Drawing a line down the center from the top of your head all the way down and sensing each part of your right side,
Front,
Back,
And inside.
Now sense the left side of your body from the top of your head all the way down.
Sense the whole left side of your body,
Front,
Back,
And inside.
Now sensing your whole body.
Send a wave of breath from the top of your head.
Allow that breath to flow and melt down your body,
Touching each part with breath present in your whole body.
Allow your awareness of your physical body and your breath to soften and become distant.
Acknowledge any thoughts present and imagine those thoughts like clouds floating by.
Watch them float by slowly and then watch as they float into the distance.
Allow your attention to fixate on the quiet,
On the darkness,
On the emptiness.
Begin to visualize a meadow of wildflowers.
Take in the colors of different wildflowers and the grasses around you.
Notice their movement in the gentle breeze.
Notice the fastness in the space,
The calm and the peace around you.
What flowers do you see?
Imagining the aromas,
Feeling the touch of the breeze on your skin,
Feel the warmth of the sun on your back.
Allow yourself to do a 360 degree turn.
Flowers in this meadow all around you.
Notice if there's anything else you can see here,
Any symbols.
Allow the imagination of your mind to take in all of the colors,
Lights,
The textures,
The shapes.
Allow your awareness to fade into this present moment,
Allowing yourself to be in a state of rest.
From this place,
You might allow your body to drift slowly into sleep or you might slowly begin to move fingers,
Toes.
Invite your awareness back into your physical body,
Back to your breath,
Coming back into the space around you.
Take a moment to acknowledge your practice of yoga nidra with some gratitude,
Inviting your own heart's intention that you set at the beginning back in for a moment.
I wish you a peaceful sleep or a peaceful rest of your day.
Thank you and peace be with you.
