Coming to position,
Lying down,
Allowing your body to sink into the earth,
Relax fully,
Releasing any obvious sensations of tension to allow yourself to open up to the practice.
Bring your attention now to the world around you.
So wherever you may be,
Listen to the sounds outside the room and listen to the sounds inside the room,
Allowing yourself a moment to become aware of all these sensations around you,
The sounds,
The smells,
The temperature,
Visualize your own body resting on the floor.
Now moving inward for a moment and see if you can discover a safe haven within,
A place where you feel secure,
Loved.
Perhaps there is a person or maybe a certain place that helps accentuate this feeling,
The feeling of safety and wellbeing.
And just spend a moment visualizing this place and know that you can return to it at any time during this practice or any time during your life.
This safe place inside of you,
Somewhere you can know that you can come to at any point.
Now bringing your awareness back into your body on the floor,
Keep it as still as possible without building up any stress.
Just notice each part of your body as I mentioned it,
Listening,
Following my voice.
Notice if you find this practice easy or difficult.
Notice if there are any parts of your body that are more difficult to sense than others.
Not making any judgments,
Just acknowledging.
Wherever you are right now,
Taking a deep breath in and release it,
Exhale.
Completely letting go,
Allowing your whole body to fall heavy,
Sinking deeper and deeper,
Letting go.
Bringing awareness to the entire physical body with complete stillness,
From the top of the head to the tips of the toes.
Feel the body become heavier,
The legs falling heavy,
The arms,
The head falls heavy,
Body melts,
Butter,
Letting go.
And just stay silently within.
I am practicing yoga nidra.
I am awake,
I am.
Now we will begin to rotate the consciousness to different parts of the body.
And all you have to do is just simply bring awareness to each part.
Either imagining it or repeating the name of the body part after me in your head.
Bring awareness to your fingers on the right hand,
Palm,
Right wrist,
Right elbow,
Right shoulder,
Right armpit.
Awareness to the right waist,
Hip,
The right knee,
The right ankle,
Sole of the right foot.
Awareness to the toes,
Remaining awake.
Now the fingers on the left hand,
Palm of the left hand,
Left wrist,
Left elbow,
Left shoulder,
And left armpit.
The left waist,
Hip,
Left knee,
Left ankle,
Sole of the left foot.
Awareness to the toes of the left foot,
Remaining awake and alert.
Now coming to the back of the body,
Both heels touching the floor,
Your bottom touching the floor,
Both shoulder blades,
The back of the head,
Top of the head,
Forehead,
Both eyebrows,
Space between the eyebrows,
Your third eye.
Awareness to both eyes,
The nose,
The tip of the nose.
Both nostrils.
Bring awareness to the lips,
Chin,
Jaws,
And the throat,
Awake and alert.
Moving down to the chest,
The heart center,
And the belly,
Both legs at the same time,
Both arms,
Back of the body,
Front of the body.
Now slowly just noticing the rise and the fall of the breath.
The rise and the fall at the heart center.
And imagine laying in a field of emerald green grass,
Wildflowers surrounding you,
Their fragrance filling the air,
Warmth of the sun crests onto the skin.
Listening to the magical sounds of the sweet singing birds.
Above you is a vast blue sky,
As far as the eyes can see.
Feeling expansive,
Feeling free,
At peace,
Safe.
Breathe,
Slowly coming back to the breath and the rise and the fall of the body.
Feeling the weight of your body on the floor.
Bringing your attention to the sounds outside of the room.
Keeping the eyes remain closed and just noticing where you're at physically right now.
Noticing the effects of the practice.
How might the body feel now versus when you started?
Making a quiet commitment to yourself to bring these benefits with you throughout the rest of your day or throughout the rest of your evening.
Slowly making some movement.
Gently beginning to awaken the body with small gestures of your fingers and toes.
Perhaps moving your head side to side.
And let's rub the hands together,
Creating some heat.
Once they are warm,
Gently placing them on the top of your eyelids.
Feeling the warmth on your face and slowly inhaling,
Drawing your knees to your chest,
Giving yourself a tight squeeze and rolling onto the right side to gently bring yourself into an upright position.
Spending a moment to acknowledge the beauty within yourself and giving thanks for that which you feel grateful for in this moment.
