Please find Shavasana by lying down on your back.
Ensure you are comfortable.
Lie down with your palms facing upwards and arms slightly away from the torso.
Begin to settle.
Take three deep breaths in through your nose and out through your mouth.
Releasing tension in the body with each breath.
Take up physical,
Mental,
And emotional space.
There's anything holding you back from fully participating in the practice.
Take a moment to set it aside.
See if you can truly be here now.
Knowing it is natural to have thoughts float up as you settle.
Curl the ends of your lips up just slightly.
Notice if this action creates any shift in your internal state.
And commit to stillness from now on.
Like a tree tethered to the earth by its roots,
You are grounded here.
Let me be your guide through this practice.
Now open your senses.
Release the tension holding your jaw up.
Relax the back of your throat.
The backside of the body is heavy and soft like sand on the ocean floor.
Notice the air temperature on the skin.
Where fabric meets the skin.
Feel where the body is supported.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And release into the support.
And you can think of sankalpa like planting a seed for this practice.
Watching it grow now and in the outside world.
Take a moment to see what arises to the surface for you.
Once you have your I am statement,
Repeat it with reverence three times silently.
And then let it go.
We will now draw attention to the body in a systematic way.
Creating a deeply relaxed and highly attuned state.
As I move through parts of the body,
It is not necessary to concentrate too hard.
Visualize the body part.
Relax the tissue.
Then let it go.
We will begin on the right side.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
All five fingers.
Palm of the hand.
Back of the hand.
Whole right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Armpit.
Right chest.
Shoulder.
The whole right arm.
Right ribcage.
Right waist.
Hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Whole foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
Top of the foot.
Sole of the foot.
Whole right foot.
Whole right side of the body.
The whole right side of the body is heavy and soft.
Drawing your attention to the left side of the body.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
All five fingers.
Palm of the hand.
Back of the hand.
The whole left hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Armpit.
Left chest.
Shoulder.
The whole left arm.
Left ribcage.
Waist.
Hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Whole foot.
Left big toe.
Second toe.
Third toe.
Fifth toe.
All five toes.
Top of the foot.
Sole of the foot.
The whole left foot.
The whole left side of the body.
The whole left side of the body is heavy and soft.
Relaxing and drawing your attention to both feet.
Calves.
Back of the knees.
Thighs.
Right glute.
Left glute.
Both glutes.
The whole right side of the body.
The whole spine.
Shoulder blades.
Back of the neck.
Ears.
The whole head.
Forehead.
Eyebrows.
The skin around the eyes.
Inside of the nostrils.
Lips.
Right cheek.
Left cheek.
Tongue.
Teeth.
The whole head.
Whole body awareness.
Whole body awareness.
Whole body awareness.
I am awake.
I am aware.
I am practicing yoga nidra.
Your heart felt desire resurfaces.
Your sankalpa.
With awareness,
Faith and conviction.
Repeat your sankalpa one time mentally.
Have faith and trust that your sankalpa already lives and grows within you.
Your sankalpa.
Your sankalpa.
Your sankalpa.
Your sankalpa.
Your sankalpa.
The practice of yoga nidra is now complete.
Begin to visualize your body within the space you are in.
Root your awareness back into the present moment.
Slowly begin to physically reawaken your body.
Moving your fingers and toes.
Taking your time to reenter your day.
Thank you.
Haryam tatsat.
