Allow yourself to settle into your space,
Feel the body begin to soften,
Feel the body begin to release its burdens and no longer needs to carry the weight of you,
It can simply relax and release into the supports beneath you,
It can release into the earth.
Begin to listen for sounds,
Notice the sounds that are all around you and try to hear sounds that are outside the room,
Notice the types of sounds that are inside the room,
Notice the sounds of the body and listen to the sound of the breath.
With your exhales feel yourself letting go,
With each exhale just relax a little bit more,
Letting go,
Whatever you don't need,
Notice the body becoming more still and even though the body is still,
Notice the life that's within it,
You might feel pulsations or heat tingling but just become aware that even though you are lying still,
There is so much activity and life within you.
Now draw awareness to your heart space,
The center of the chest,
The heart space and in your heart feel your heart's desire,
Your sankalpa.
The sankalpa is the intention or affirmation you make for yourself during the yoga nidra practice,
It's something that you wish to be true for yourself in your life.
When you come up with your sankalpa,
Try to phrase it in the present tense,
As if it's already happening,
Such as I am happy or I am loved,
Whatever your sankalpa is today,
Feel it in your heart,
Envision it as if it's already happening and then repeat it three times mentally,
Planting the seed in your subconscious mind and know that it will come true in your life.
Moving on now to the rotation of consciousness through the body,
The body remains still while our mind takes a journey to each part within it.
When a body part is named,
Simply bring your awareness to it,
Whatever method works for you.
We begin as always with the right hand thumb,
So bring all your attention and focus to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Shoulder,
Armpit,
Right side of the rib cage,
Waist,
Hip,
Thigh,
Hamstring,
Knee,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Arch of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Stay awake and aware and bring your awareness now to the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the rib cage,
Waist,
Hip,
Thigh,
Hamstring,
Knee,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Arch of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Stay awake and aware and bring awareness to the back of the body,
The back of the head,
Back of the neck,
Shoulder blades,
Upper back,
Middle back,
Lower back,
The whole spinal column,
Buttocks,
Calves,
Heels.
Now bring your awareness to the crown of the head,
The forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eyelashes,
Left eyelashes,
The whole right eye,
The whole left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
Right earlobe,
Left earlobe,
Bridge of the nose,
Tip of the nose,
Right nostril,
Left nostril,
The whole nose together,
Upper lip,
Lower lip,
Teeth,
Tongue,
Gums,
The whole mouth together,
Chin,
Jawbone,
Throat,
Right collarbone,
Left collarbone,
The hollow between the collarbones,
Right chest,
Left chest,
The heart center,
Upper abdomen,
Navel,
Lower abdomen,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole right side of the body,
The whole left side of the body,
The whole back of the body,
The whole front of the body,
Complete awareness of the whole body together,
The whole body together,
The whole body together.
Now we'll bring awareness to each chakra.
So draw your attention to your pelvic floor,
The root chakra,
Muladhara,
And there see a red triangle turned upside down.
See an inverted red triangle at the root chakra.
This chakra is associated with stability and security.
Now bring your awareness to the lower belly.
Here is the sacral chakra.
This chakra is associated with emotions,
Creation,
And creativity.
There at the lower belly,
See an orange sun setting over the sea.
Now bring your awareness to the navel,
Manipura chakra,
The solar plexus,
Our own personal sun center,
And seat of personal power.
See here a bright sun glowing at the navel.
Now bring your awareness to the heart center,
Anahata,
The heart chakra,
Associated with love and compassion.
See a field of grass with pink flowers.
Draw your awareness to the throat,
Shuddhi chakra,
The throat chakra,
Associated with expression.
See here a clear blue sky at the throat.
Now draw your awareness to the space between the brows,
The third eye chakra,
Ajna chakra,
The seat of our inner wisdom and intuition.
See here a purple lotus,
And then draw awareness to the crown of the head,
The crown chakra,
Sarasra,
Our connection to the divine and the universe.
See here light emanating from all directions,
The crown of the head.
Go through the chakras again,
This time starting at the crown.
Draw your awareness to the crown of the head,
And see a thousand petal lotus spinning at the top of the head.
The lotus could be white or violet,
Any color that comes to mind,
With a seemingly infinite number of petals seated at the crown of the head.
Now come to the third eye center.
There is an indigo,
Two-petal lotus seated at the third eye.
At the throat,
A sixteen-petaled blue lotus.
The heart,
A twelve-petaled green lotus.
At the navel,
A ten-petaled yellow lotus flower.
At the lower belly,
A six-petaled lotus flower.
And at the pelvic floor,
A deep red,
Four-petaled lotus.
Now let go of the lotus flowers.
Come back to your breath.
Notice if you are asleep or awake,
And let yourself begin to feel cold.
Imagine you are in a very,
Very cold environment with very thin clothing.
The wind is chilly and whipping at your skin.
Your feet are bare,
And it feels like you're walking on ice.
Imagine how cold you would feel in this environment,
And try to create the sensation within you now.
Feel cold in the body,
Cold down to your bones.
And now release any feeling of coldness,
And let yourself feel hot.
The body is now extremely hot,
Like you have a fever.
Hot like you're in a sauna.
Hot like you are on a sunny beach,
And you can feel the heat waves rising from the sand.
The air,
Humid,
Heat all around you.
See if you can create this feeling of heat within yourself.
Manifest the sensation of hot in the body.
Now see if you can feel hot and cold simultaneously.
Try to create these opposite sensations within yourself at the same time.
Notice if one is more difficult than the other to manifest.
If one feels better than the other to you,
Try to feel both hot and cold simultaneously in the body.
Now let go of hot and cold,
And feel heavy.
Very,
Very heavy.
The body is so heavy,
It feels like stone.
The body is so heavy,
Like a weight sinking in the ocean.
The body is so heavy,
It would be difficult to lift an eyelid or a finger.
Let your body feel heavy.
Heaviness in the body.
Now release heaviness and be light.
Let yourself feel light.
Now it's as if you almost do not even have a physical body.
You are so light,
You're floating up from the floor.
You're so light,
It's as if your organs,
Bones,
And muscles are made of air.
Create a sensation of lightness in the body.
Feel light.
Now see if you can feel heavy and light at the same time.
Try to feel these opposite sensations within yourself.
See if you can create both sensations evenly within you.
Notice which areas of the body are easy to feel light and heavy.
If one sensation comes easier than the other,
Try to create the sensations of both heaviness and lightness at the same time within yourself.
Now let go of heavy and light,
And bring yourself back to the body,
Whole body awareness.
Feel the connection between your body and the floor.
Feel your breath moving gently up and down the body.
Now draw your awareness to your third eye space.
Draw your awareness to your closed eyes.
Watch the space in front of the closed eyes.
Awareness the Chittakasha,
The mind space.
Observe what appears here.
There may be many thoughts or ideas.
There may be not much at all.
Just rest in the awareness here,
Making no attempts to stop whatever occurs.
Simply observing with curiosity.
Now see yourself in this space.
A small raft traveling along a little river or stream.
It's just you and the raft,
And you are able to steer the raft,
But mostly you let the current take you along this little river,
And you watch the scenery as it passes by.
You can hear the water tumbling over the rocks and the pebbles.
Sometimes you see fish jumping out of the water,
And you feel very at ease taking in the scenery around you.
As you travel along,
You come across a scene filled with brilliant red flowers springing from the earth.
There are tulips and roses everywhere,
And the scent of roses fills the air.
You can see little ladybugs crawling upon the leaves.
The red is stark contrast to the green of the plants,
And the earth is so deep brown,
So loamy and rich,
That you can even see the earthworms crawling about in it.
Your little raft continues on,
And you come into an orange grove.
The enlivening scent of citrus filling the air all around you.
Beautiful monarch butterflies are flitting about through the trees.
Within the orchard,
There is a man strumming a lute,
Singing a song.
The ground is orange,
Like clay.
The orange trees are all around you.
As you travel further along the stream,
You come upon a field of yellow flowers as far as the eye can see.
There are daisies,
Sunflowers,
Daffodils,
And many others that you do not know the names of.
Bees are buzzing about.
You can hear their humming,
And the brightness of the sun catches your eye,
And you can see it's reflecting upon a mirror.
Your raft drifts by the mirror,
And you can see your own reflection in it.
As the boat travels on,
You come upon some thick green grass.
Stones that are covered with a brilliant moss,
And ferns scattered about through them.
There are grasshoppers chirping,
And within the grass,
A mother doe lovingly caresses her fawn as they graze upon the abundant grass beneath them.
The boat travels further,
And you find yourself in a wide open field with a bright blue sky.
There are no clouds in the sky.
It is blue seemingly all around you.
Fresh air fills your lungs.
It is so clean and so pure,
And the wind invigorates you.
You can hear bluebirds singing songs all around you.
They're singing to each other,
And they're singing to you.
Do you call back to them?
Your boat travels further,
And now there are violets all around you in a deep dark forest.
Crickets are chirping,
And moss is draping down from the trees.
There is near silence,
Except for the crickets and the lapping of the water.
You see an owl staring at you from one of the trees.
As you pass by,
The owl asks,
Who are you?
Your little raft makes its way through the deep forest,
And then you find yourself surrounded by crystals sparkling everywhere in a myriad of colors.
Geodes beyond imagination are scattered about the land.
You feel like your whole self is illuminated from the colors in these crystals and rocks.
Let yourself absorb the energy of these crystals and their illumination,
And now see yourself back in your room,
Back in your own familiar space.
Notice how your body feels.
Notice your breath,
And remember your sankalpa,
The statement you made at the beginning of the yoga nidra practice.
Repeat it again three times mentally with the exact same wording,
And feel that it will manifest somehow in your life.
Listen for sounds of the body.
Listen for sounds in the room.
See if you can hear any sounds that are outside the room,
And then begin to recall the room itself,
Keeping the eyes closed in your mind's eye.
Envision it as best you can,
As detailed as possible,
And see yourself within the room,
Perfectly relaxed and at ease,
And say to yourself mentally,
The practice of yoga nidra is now complete.
Begin to gradually reawaken the body by deepening your breath,
Your inhales and your exhales,
Making small movements by wiggling the fingers and the toes,
Rolling out the wrist and the ankles in both directions,
And gently moving the head side to side,
Making any other movements that might feel good to you,
Gradually making your way to one side in a fetal position,
And then pressing yourself back up to seated,
Keeping the eyes closed as you do so,
And with a soft downward gaze,
Bringing the hands together in prayer at the heart center,
Taking a moment to thank yourself for your practice today,
Taking this time to reconnect with you.
I thank you all so very much as well.
Namaste.
