Welcome to this practice of Yoga Nidra.
Let us begin by finding a comfortable position lying down.
You can have a pillow behind the head,
Maybe another pillow for behind the knees.
It's nice to have a blanket as the body tends to cool down during the practice of Yoga Nidra.
Have whatever you need to feel really comfortable.
You may even wish to have something that covers the eyes so the awareness can move deeply inward.
Once you're settled,
I invite you to take a few extra movements to get really comfortable and then commit to stillness for the duration of the practice.
We receive the greatest benefit from Yoga Nidra when the body is very still.
Consciously begin to deepen the breath.
Take a deep,
Full breath in.
Pause for a moment and hold the breath.
Exhale.
And then a slow,
Deep,
And complete breath out.
Another deep,
Full breath in.
Pause,
Gently hold the breath.
Exhale,
Slowly and deeply all the way out.
One more round of breath like this.
Become aware of how the body is making contact with the support beneath you.
Feel the body growing heavier with each breath in and out.
There's nothing for you to do in this moment.
Nothing for you to figure out,
No problem to solve.
It can simply be here as you feel the body becoming more and more relaxed with each breath.
Notice if there is any place in the body that is clenching or gripping.
Consciously send a wave of your breath to this area of the body,
Inviting it to soften,
To let go.
Know that whatever is happening in the mind is temporary.
Whatever is arising in the emotions is temporary.
Whatever sensations are present in the body are temporary.
It is the eternal nature of you,
Ever-flowing,
Ever-present.
Life force energy pulsating in this moment that is who you are.
Become aware of the breath without needing to influence it or change it in any way.
Notice the natural flow of the breath as it moves in.
And out.
Feel the coolness of the air as you breathe in through the nose.
And the warmth of the air as you breathe out.
Feel the air as it moves across your skin.
Notice,
Is it cool or warm?
What do you become aware of in the breath?
Begin to feel the whole body breathing.
Breathing in life force prana throughout the body.
Every pore.
Opening yourself to this energy,
This light,
This life that is pulsating in and around you.
Feel the body,
The mind,
Easing into this place of relaxation inside.
And although you feel yourself becoming more and more relaxed,
The mind is alert and conscious.
Bring your awareness to the heart center,
This space in the center of the chest.
Begin to feel yourself diving into the heart center,
Moving deeper and deeper within yourself.
Deeper and deeper into this space of pure consciousness,
Of light.
And in this place,
Ask yourself,
What is my deepest desire?
What is my deepest desire?
And know that you can trust whatever arises.
And now let us create an intention,
A sankalpa,
For our practice today.
During Yoga Nidra,
We move deeper and deeper into the layers of consciousness.
And when we create our sankalpa,
We are planting a seed.
A seed in the subconscious that begins blossoming the moment we have planted it.
So from this desire,
We will create a sankalpa,
A statement that brings our desire to life,
As if it is happening right now in this very moment.
And I invite you to use the words,
I am,
For as we have all surely heard,
Whatever we speak after the words,
I am,
Comes into manifestation.
For example,
If my deepest desire is to feel free from pain and suffering,
My sankalpa might be,
I am free and joyful in every moment.
Or if my deepest desire is to have an amazing job that I really enjoy,
My sankalpa might be,
I love every moment of my job and I am a great success.
So create your sankalpa,
And then silently repeat it three times.
Feel yourself resting even deeper in this space of ease.
Become aware of the sounds far away.
Become aware of the sounds in the room around you.
Become aware of the sounds inside of the body.
You will now hear my voice name different parts of the body.
Allow the body to remain very still as your mind follows.
Become aware of your right hand thumb.
Notice any tingling,
Pulsating,
Warmth or coolness in the thumb.
Feel first finger.
Second finger.
Third finger.
Fourth finger.
Feel the palm of the hand.
Back of the hand.
Sense right wrist and the space inside of the wrist.
Feel forearm.
Elbow.
Sense right shoulder.
Become aware of the sounds in the room around you.
Become aware of left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Feel palm of the hand.
Back of the hand.
Feel left wrist and the space inside of the wrist.
Feel left shoulder.
Become aware of the throat and neck.
Sense jaw.
Upper lip.
Sense teeth.
Tongue heavy in the mouth.
Become aware of your nose.
Cheeks.
Eye sockets.
Eyeballs.
Forehead.
Sense both ears.
Scalp.
Feel the whole head and face.
Become aware of the chest.
Solar plexus.
Feel upper back.
Mid back.
Low back.
Sense buttocks.
Become aware of the whole pelvis,
Heavy and supported.
Feel right hip.
Knee and the space behind the knee.
Lower leg.
Feel sole of the foot.
Top of the foot.
Sense right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the whole right side of the body.
Feel left hip.
Upper leg.
Knee and the space behind the knee.
Lower leg.
Sole of the foot.
Top of the foot.
Feel left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the whole left side of the body.
Become aware of the whole body.
The whole body.
Recall your sankalpa.
Silently repeat it three times.
Feel even though the body is deeply relaxed,
Mind is awake.
Recall your sankalpa.
Silently repeat it three times in your mind.
Feel the body becoming heavy.
The weight of the body sinks down deeper and deeper into the support beneath you.
Feel the body becoming light.
Lighter and lighter,
The body feels as if it might begin to float into the air.
And again,
Feel the body becoming heavy.
Heavy and light.
And heavier and heavier,
The body sinks into the earth.
Then the body becomes lighter.
This feeling of lightness fills the body as if you were a feather floating in space.
You feel yourself light and expanding.
Weightless.
This is your time.
This is why you took birth.
To be here at this moment.
This very time on the planet.
To be here as a pillar of light.
As the luminosity,
As the greatness of the presence you are.
This is your time to be the light,
To serve,
To love.
Remember,
Before you took birth,
Your desire to serve.
Your heart's fullness.
To be the embodiment of love that you are.
Remember this in the tenderness of your heart.
I am here.
I am here to serve.
I am here to love.
I am here to be the love that I am and remember.
There is so much grace on the planet at this time.
There is so much grace in your life.
There is so much grace as you,
As you.
This grace of the Divine Mother incarnating on the planet to serve all with your love.
Yes,
Beloveds,
It is our time to remember.
To go beyond the limited thinking mind.
To go beyond the comfort zone of contracted emotion.
To go beyond into the grandness of your being.
This is you.
Life purpose incarnation.
Remembrance.
In the grace of love.
In the grace of the Beloved.
Of the Divine Mother.
Embodied in your sacred heart.
This is your time.
The temperature.
Feel the body.
Supported by the earth.
Begin to sense all points of contact between the body and the support beneath you.
Feel the whole body breathing.
Breathing in prana,
Life force through every pore of the body.
Your entire being illuminated with the grace.
Breathing love.
Slowly begin to move fingers and toes.
Begin to stretch the body.
Maybe move the head a little side to side.
Slowly move through wrists and ankles.
Inhale,
Take a deep breath as you reach the arms above the head,
Long stretch,
Exhale through the mouth.
Slowly bend the knees and roll over onto your left side.
Feel how held you are in this moment.
How held you are in every moment.
Use your hands to slowly come up to a seat with the eyes closed.
Again,
Recall your sankalpa and repeat it three times.
If you wish,
Place the hands over the heart,
The palms making contact with the heart center.
Let us offer our gratitude.
Gratitude to ourselves.
To close our practice,
Let us call upon a kind and loving thought for the world.
May all beings be happy.
May all beings be peaceful.
May all beings be free.
