Come to lay in a comfortable position.
Arms by your side,
Palms face up,
Feet hip width apart or wider.
Settling into the space and time.
Feeling your body supported by the earth.
Becoming heavy.
Letting go and sinking into the safe support of the earth.
Inhaling through the nose and taking the next exhale through the mouth with a ha-breath.
Inhaling,
Filling the lungs.
Exhaling through the mouth with a ha-breath.
Letting it all go.
Taking two more ha-breaths on your own count.
And coming to rest in stillness.
Bring to mind a place where you feel totally and completely safe,
Secure and comfortable.
This could be a place you've been to before or a place you can imagine now.
Allow the safe and sacred space of inner safety and comfort to come completely into your awareness.
Noticing what objects or people are around you.
Noticing what you see,
Hear,
Feel,
Smell and taste.
Know that you can return here at any time during your practice of yoga nidra or throughout your day whenever you need a few moments of feeling safe,
Secure and comfortable.
Resolve to stay awake and alert.
Begin to bring into your awareness an intention.
This may be something you are already working with or a spontaneous desire for peace,
Calm,
Clarity,
Joy.
Stating your intention in the present tense as a declaration of your ever present true nature.
Instead of a future request such as may I be peaceful,
Declare it as your ever present true nature.
I am peaceful.
Repeating your intention to yourself now three times and then holding it in your awareness.
We will now bring our awareness throughout different parts of the body.
Feeling,
Not thinking.
Sensing,
Not visualizing.
Begin to dry your awareness to the mouth.
Feeling the mouth full of sensation.
Now the tongue,
The tip of the tongue,
The root of the tongue,
The surface of the tongue.
Feeling your gums,
Teeth,
Lips resting on the teeth.
Follow sensation back deep in the mouth and travel in awareness out to the ears,
Left and right.
Sensing the inner ear,
Left and right.
Then follow the tunnel of the ear to the outer ear,
Left and right.
Feel and notice the sensations of the folds of the outer ear and the earlobes,
Left and right.
Follow sensation back to the center of the head,
The tongue and then over the lips to the nose,
The openings of the nostrils,
Left and right.
Then over to the bridge of the nose,
The cheeks and up to the eyes,
The eyelids.
Feeling the eyes sitting in the sockets themselves,
Left and right.
Follow the eyes back into the nerves of the eye and back into the brain.
Feel the front of the brain behind the forehead,
The temples,
Left and right.
Sensing the top of the head,
The back of the head and all the way down to the base of the brain.
Feel the back of the neck,
The sides of the neck,
The front of the neck and now the whole head,
Neck,
Face,
Tongue,
Teeth,
All full of sensation.
Feel the notch at the base of the neck where the neck meets the chest.
Then follow sensation over to the right shoulder,
Right upper arm,
Front and back.
The elbow point,
The soft spot on the inside of the elbow.
Then to the right forearm,
Front and back.
Sensing the wrist,
The palm of the right hand,
Feel the lines in the palm of the hand.
Drawing awareness to the right thumb,
The thumbnail in the nail bed of the right thumb.
The flesh between the right thumb and the index finger.
Feeling the index finger,
The middle finger,
The ring finger and the little finger.
Feel the back of the hand,
The whole hand and traveling back up through the wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The whole right arm,
Shoulder and hand.
And back to the notch at the base of the throat.
Now following sensation over to the left shoulder,
The left upper arm,
Front and back.
The elbow point,
The soft spot of the inside of the elbow.
Then to the left forearm,
Front and back.
Sensing the wrist,
The palm of the left hand,
The lines in the palm of the left hand.
Drawing awareness to the left thumb,
The thumbnail in the nail bed of the left thumb.
Sensing the flesh between the left thumb and the index finger,
The index finger,
The middle finger,
The ring finger and the little finger.
Feeling the back of the hand,
The whole hand.
Traveling up through the wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The whole left arm,
Shoulder and hand.
Now both arms,
Left and right.
And back to the notch at the base of the throat.
Drawing awareness to the chest and upper back,
The shoulder blades.
Feeling the tops of the lungs inside.
Sensing the middle chest,
Inside and out.
Feeling the belly and the low back,
The abdomen and the organs within.
Over to the right hip,
The right glutes,
Right upper leg,
Front and back.
The right knee and the soft area on the back of the knee.
The lower leg,
The shin,
The calf,
The ankle and the right foot.
The top of the foot,
The sole of the foot,
The big toe,
The space between the big toe and the second toe,
The second toe,
The third toe,
The fourth toe and the little toe.
Sensing the whole foot,
Ankle,
Calf and shin,
Knee,
Upper leg,
Right hip,
Center of the pelvis.
Drawing awareness over to the left hip,
The left glutes,
Upper leg,
Front and back.
The left knee and the soft area on the back of the knee.
The lower leg,
The shin,
The calf,
The ankle and the left foot.
The top of the foot,
The sole of the foot,
The big toe,
The space between the big toe and the second toe,
The second toe,
The third toe,
The fourth toe and the little toe.
The whole foot and traveling back up through the ankle,
Calf and shin,
Knee,
Upper leg,
Back to the left hip.
Now sensing both legs,
Both legs and torso,
Both legs,
Torso and shoulders and arms,
Both legs,
Torso,
Shoulders and arms,
Hands,
Neck and face.
The whole body,
The whole body,
The whole body.
Draw your attention to the breath,
Noticing without changing anything,
Just observing.
On your next inhale,
Breathe deeply into the bottom of the belly,
Filling up and expanding the belly and exhaling fully.
Continue breathing into the belly,
Long slow inhales,
Full complete exhales,
Filling up from the bottom and emptying from the top as a filling up and pouring out a pitcher.
Notice the whole body breathing itself and bring your awareness to the third eye point between the eyebrows.
Imagine taking the next breath in through the third eye and breathing out through the crown of the head.
Inhaling third eye and exhaling through the crown of the head.
Inhaling through the right elbow and exhaling through the left thumb.
In left eye,
Out right shoulder,
In right knee,
Out left big toe,
In left ear,
Out right wrist,
In right hip,
Out left chest.
In through the crown of the head and out through the third eye and bringing your awareness to the whole body breathing itself.
Draw your attention to the base of your spine and experience feeling grounded,
Safe,
Rooted to the earth.
Feel these sensations radiating out to the entire body.
Drawing your awareness up to just below the navel.
Experience feeling vital,
Fully alive,
Full of creative energy.
Feel these sensations radiating out throughout your entire body.
Bring your awareness to the solar plexus just above the navel.
Fully experience feeling powerful,
In charge of your life with clear boundaries.
Feel these sensations traveling throughout your whole body.
Bring your awareness to the heart center.
Experience feeling open,
Compassionate,
Loved,
Lovable,
And loving.
Feeling love expanding and encompassing your entire self and radiating out from your being.
Draw your awareness to the throat.
Experience feeling authentic,
Honest,
Confident,
And expressive.
Experience these feelings radiating throughout every cell of your body.
Bring your awareness to the space between the eyes.
Experience feeling clear,
Intuitive,
Open,
Mindful.
Feel this innate wisdom flowing throughout your entire body.
Draw your attention to the crown of the head.
Experience feeling free,
Spacious,
Unlimited.
Experience this feeling flowing through each cell of your body.
And now,
Allow my words to become your words.
Every cell in my body is relaxed and radiates calmness.
I transcend stress of any kind.
I live in peace.
With every breath,
I release any anxiety or stress and become more calm.
I trust that I am supported and safe.
I trust the process to take me to my higher good.
I am safe.
All is well.
I am without fear.
Life is wonderful.
I trust the absolute and look towards the future with hope and happiness.
Divine peace and harmony surround me and dwell within me.
I release,
Relax,
And let go.
All is well in my world.
Invite into your awareness a feeling of joy,
Pleasure.
Perhaps bringing to awareness a memory that evokes a feeling of happiness and joy.
Setting aside the memory and experiencing just the purity of joy itself.
Feeling the joy building in the heart center.
Feeling the body light up with a smile from deep inside the heart.
Feeling the smile spread to each and every cell of your body.
Traveling up to form a gentle smile on your lips.
Feeling every cell in your body vibrating with joy.
Bring your awareness to the third eye.
The space between the eyebrows.
Here,
Your intentions,
Affirmations,
And prayers are recognized and actualized.
Bring your intention from the beginning of the practice to your awareness.
And repeat it three times and then hold it with deep conviction and faith.
And now begin to become aware of the physical body.
Sensing the room around you.
Slowly with kindness observing the feeling of beginning to move back into the world.
Slowly,
Gently taking your time.
Let your body roll off to the right side coming to the fetal position becoming reoriented to your surroundings.
Notice any changes you may already feel and know that the seeds you have planted on the deepest level for a positive shift are already growing.
Give heartfelt thanks to yourself for taking this time to practice today.
This concludes our practice of yoga nidra.
