Yoga Nidra allows the body to take a deep rest,
Even deeper rest than most states of sleep.
As you invite this deep form of relaxation into the body,
Know you are helping the body remove stress,
And as a result,
You are preventing and healing many forms of chronic illness,
As well as adding more peace and ease into your daily life.
As we begin,
Allow yourself to become aware of how your body feels,
And notice if you need to make any adjustments before finding complete stillness.
Feeling the body comfortable,
Become aware if you can notice any sounds in your external environment.
The sounds of the breeze,
The hum of the air conditioner,
Feel your awareness pulling even deeper within you.
Notice if you can hear the sound of your own breath,
Maybe even your heartbeat.
Allow your awareness to center into your heart space,
Breathing into the heart,
Breathing out of the heart.
Tune into any energy you would like to cultivate in your life.
More peace,
Resilience,
Joy,
Ease,
Rest.
Nidra allows us to access our subconscious,
The part of our mind that helps with manifestation.
Plant a seed in your subconscious for what you would like to cultivate.
Feeling into the coolness of the inhale,
Imagine the breath as a stream of golden light traveling in through the crown of the head.
As the light makes contact with you,
Feel and imagine it spreading around the sides of your head,
Surrounding both ears.
Feel the light travel from the ears inwardly toward the center of the eyebrows,
Passing through the right temple and the left temple,
Right eye and left eye,
Right eyelid and left eyelid,
Right eyebrow and left eyebrow,
Meeting again at the space between your eyebrows,
Breathing into the third eye.
Feel the golden light illuminate your chakra,
Envisioning any feelings of distrust in your own inner voice,
Your intuition leaving your body.
Inhaling,
See a brilliant orb of violet light spinning between your eyebrows.
Exhaling,
Feel your body sink into a deep state of trust with yourself.
Feel the light traveling down the bridge of your nose,
Surrounding each nostril,
Filling up the right nostril and the left nostril before traveling to the left cheek and the right cheek,
The left jaw muscle and the right jaw,
Traveling down the sides of the jaw,
Meeting again at the chin.
Feel the light traveling down the neck and the throat.
Feel the golden light traveling down your right trapezius,
Into the right shoulder,
Down the right bicep,
The inner elbow,
The forearm,
The right wrist,
Palm of the hand,
Right thumb,
Pointer finger,
Middle finger,
Ring and little fingers.
Feel the golden light traveling up the back of the palm,
The wrist,
The forearm,
The elbow,
The right tricep,
Back through the right shoulder,
Across the collarbone,
And passing through the left collarbone,
The left trapezius,
Shoulder,
Left bicep,
Inner elbow,
Forearm,
Wrist,
Palm of the hand,
Left thumb,
Pointer,
Middle finger,
Ring finger,
And little finger.
Envisioning the light traveling back up through the back of the hand,
The wrist,
The forearm,
Back of the elbow,
Tricep,
Left shoulder,
Left collarbone,
Surrounding the heart,
Breathing into the heart and breathing out of the heart.
See the light traveling down the navel,
The belly button,
The low belly,
Down into the right hip,
Down the right thigh,
The right knee,
The right shin,
Right ankle,
Top of the foot,
Big toe,
And all the little toes.
Feel the golden light surrounding the sole of your right foot,
Traveling up the heel,
The ankle,
Calf,
Back of the knee,
Back of the thigh,
Surrounding the right hip.
See the light traveling through the pelvis and over to the left hip,
Down the left thigh,
The left knee,
The shin,
Left ankle,
Top of the foot,
Left big toe,
And all the little toes,
Surrounding the left sole of the foot,
Left heel,
Ankle,
Calf,
Back of the knee,
Back of the thigh,
The left hip.
Feel the golden light surrounding the bum and the low back,
The mid back and the upper back,
The space behind the heart.
Breathing into the back of the heart and out of the heart.
Breathe in and out.
Experience the entire back,
Entire right arm,
Entire left arm,
The chest and belly,
The entire right leg,
The entire left leg,
Your head,
All of the upper body,
All of the lower body.
Experience the entire body,
Envisioning the entire body surrounded by golden light.
Allow your awareness to travel to your lungs,
The chest,
The belly.
Without changing the breath,
Feel your chest,
Heart,
And lungs expand on the inhale,
And how they fall into gravity on the exhale.
Experience your body breathing,
Entrancing the mind with your awareness.
Feel the lungs expanding for 27 and relaxing for 27.
The navel rises for 26.
The navel falls for 26.
Expanding for 25.
Relaxing for 25.
Continue witnessing and counting backwards to zero.
Becoming aware of the whole body.
Feel the whole body sinking deep into the earth.
Awaken the feeling of heaviness throughout the whole body.
Feeling the shoulders sinking deep into earth.
Feel the arms relax to the sensation of groundedness.
Feel the chest sinking into the earth.
The heart connecting.
Allow the head and all thoughts to surrender their weight into the ground,
Letting go.
Surrender the belly into the earth,
Dropping the weight of the hips and the thighs,
Surrendering the knees and calves.
The whole body heavy,
The whole body grounded.
Now,
Invite the experience of lightness throughout the whole body.
Inhaling lightness into the lungs.
Feel the heart expanding and floating off the earth.
Feel the arms and shoulders release their weight.
Feeling the head and throat releasing tension,
Lifting off the earth.
Invite the hips to experience lightness,
Floating the legs and feet off the earth.
Feel the whole body light.
Feel the whole body floating.
Awaken the experience of coldness.
Feel the whole body cold.
Bring your awareness to the spinal cord and develop the feeling of shivering.
Forgetting a jacket on a cold windy day.
Feel cold wind blowing on the bare skin.
Touching ice with the bare hand.
Walking on cold floor in the middle of winter.
Feeling the feet cold.
Feeling the knees and thighs cold.
The hips at ice.
The hips freezing.
Feeling the chest shivering.
The arms with goosebumps.
The whole body cold.
The whole body freezing.
Now,
Awaken the sensation of heat all over the body.
Awaken the feeling of heat from the top of the head to the tips of the toes.
As if you are out in the middle of a hot summer's day with no shade.
The feeling of direct sun.
Invoke the feeling of sitting in front of a fire,
Being inside a sauna.
Feeling heat all over the body.
Now,
Recalling experience of any kind of pain you have experienced in your life.
An injury.
A headache.
Paper cut.
Any pain anywhere in your body.
Feel it as a physical sensation.
Now,
Invite the feeling of pleasure into your body.
Reflect on the feeling of bliss radiating throughout your body.
Recall any blissful memory into your mind and allow the sensation to infuse yourselves.
Any memory of love,
Laughter,
Remembrance,
Ecstasy.
Allow yourself to become enveloped in it.
Pure pleasure expanding throughout your body.
Bring your awareness to your closed eyelids.
Noticing the dark space behind the eyes.
Chittakasha.
The infinite space of consciousness.
Extending as high,
As low,
As wide and as far as you can see.
Relax your mind into this friendly and warm dark space.
Allow your awareness to return to the space in between your eyebrows.
Imagine yourself sitting in Sukhasana,
Meditative pose,
Chanting the mantra Aum.
Imagine a tiny version of yourself meditating in your eyebrow center every time you exhale this tiny you chants Aum.
Continue to keep your awareness here.
Visualize each Aum radiating from your eyebrow center like rays of the sun.
Beam the Aums to cover your body.
Bring your awareness back to your eyebrow center,
Allowing the mini you to vanish.
Returning to Chittakasha,
The infinite warm space.
Bring your awareness to the breath.
Feel the breath and remember your intention,
Your Sankalpa.
Repeat your Sankalpa to yourself with complete faith.
Feel your awareness return to your body.
Visualize the body exactly where you are right now.
Visualize the room or space you are in and visualize being present in your body right here,
Right now.
Feel your clothes against your skin.
Take a deep breath in and a long breath out.
Take your time and begin making subtle movements into the body.
Wiggle the fingers,
The toes.
Circle the wrists,
The ankles.
Turn your head from side to side.
Eventually take a big stretch from head to toe.
Whenever you're ready,
Open your eyes.
