Lie on your back in Shavasana,
Using any props that you need beneath your head or your knees so you're comfortable.
Allow yourself a good few moments to settle in,
Making yourself as comfortable as you can be.
Now begin to become aware of your body,
Just noticing how it feels right now.
Just paying attention to any messages or signals from your body,
Any areas of tension or stress.
Just simply notice and acknowledge them.
Now just bring your awareness to the different parts of your body that are in contact with the earth or the bed beneath you.
Just noticing that sensation of the different points that you feel are in contact with the earth.
Feel the sensation of body to earth,
Earth to body.
Just feel and observe the weight of your body as you rest down on the earth or on a bed.
Begin now to just notice the rise and the fall of your abdomen as you breathe,
Allowing each exhalation to drop you a little deeper,
To take you a little further into relaxation.
Now closing down your eyes,
Just begin to visualize a point of light,
However this represents best to you,
Perhaps a star or a spark or a soft glow.
If you're not very visual don't worry,
Just move your awareness point to point as I name it,
To the space between your eyebrows,
Visualizing a point of light.
Resting your awareness at space between the eyebrows.
Take your awareness to the center of your throat,
Visualizing the point of light at the center of your throat.
Take your awareness to your right shoulder joint,
To the center of the right shoulder joint,
Visualize that point of light.
Take your awareness to the right elbow joint,
Just see that point of light at the right elbow joint.
Moving now the middle of the right wrist,
Point of light,
At the middle of the right wrist,
And to the tip of the right thumb,
Point of light.
Tip of the index finger,
Visualizing a point of light.
Tip of the middle finger,
Point of light.
Visualizing the tip of the fourth finger,
The ring finger,
And see that point of light.
Tip of the little finger,
Point of light.
Visualize your right wrist joint,
See that point of light.
Right elbow joint,
Point of light.
Right shoulder joint,
Point of light.
Center of the throat,
Observing that point of light.
The left shoulder joint,
See that point of light.
Point of light.
The left elbow joint,
Point of light.
Middle of the left wrist,
See that point of light.
Tip of the left thumb,
Observe that point of light.
Tip of the index finger,
Point of light.
Tip of the middle finger,
Observing that point of light.
Tip of the fourth finger,
The ring finger,
See that point of light.
Tip of the little finger,
Point of light.
Left wrist joint,
Point of light.
Left elbow joint,
Point of light.
Left shoulder joint,
Observing that point of light.
Center of the throat,
Point of light.
Heart center,
See that point of light.
Right side of the chest,
Point of light.
Heart center,
Point of light.
Left side of the chest,
Point of light.
Heart center,
See that point of light.
Solar plexus,
Just below the bottom of the breastbone,
Notice that point of light.
Navel center,
Point of light.
Right hip joint,
Point of light.
Right knee joint,
Point of light.
Right ankle joint,
Point of light.
Right big toe,
Observe the point of light.
Tip of the second toe,
Point of light.
Tip of the middle toe,
Point of light.
Tip of the fourth toe,
Point of light.
Tip of the little toe,
Observe that point of light.
Right ankle joint,
Point of light.
Right knee joint,
Point of light.
Right hip joint,
See that point of light.
Navel center,
Point of light.
Left hip joint,
Point of light.
Left knee joint,
Point of light.
Left ankle joint,
See that point of light.
Tip of the big toe,
Point of light.
Tip of the second toe,
Notice that point of light.
Tip of the third toe,
Point of light.
Tip of the fourth toe,
Point of light.
Tip of the little toe,
Point of light.
Left ankle joint,
See that point of light.
Left knee joint,
Point of light.
Left hip joint,
Point of light.
Navel center,
Sense that point of light.
Solar plexus,
Point of light.
Heart center,
Feel that point of light.
Center of the throat,
Point of light.
Eyebrow center,
Point of light.
Now just gradually taking your awareness to your body.
Begin to come back to your body.
Bring your awareness to physical sensation.
Once again noticing different parts of your body that are in contact with the earth.
Feeling of the body touching the earth and the earth supporting the weight of your body.
Begin to deepen into your breath.
As you do so,
Perhaps making some small movements to reawaken back into your body.
Practice of yoga nidra is now complete.
