Come to rest,
Lying however feels comfortable for you,
If you need pillows,
Or a mat,
Or lying on your bed,
Or in the garden,
Wherever you are,
Make sure you're comfortable.
As your body rests,
Settle in,
Take a few conscious breaths,
Inhaling and just sighing out,
Releasing your morning,
Your day,
Making that conscious shift of stopping,
Becoming aware,
And reminding yourself you are coming into the practice of yoga nidra,
Where you're invited to stay alert,
Awake.
Feel the bones of your body become heavy,
Feel held,
Noticing the architecture of your body,
How your arms are lying,
Your hands,
Your pelvis,
Your legs,
Your feet,
The weight of your head,
And your general position,
Just allowing yourself to feel held,
And bring your attention to your breath,
Notice the belly rise and fall,
Notice the pace and quality of your breath,
Without judging,
Changing,
Any story attaching,
Just an observation,
The body heavy,
The rise and fall of the breath.
So make a sankalpa,
An intention for your practice,
Maybe it's to notice,
To be more aware,
To be more relaxed,
Just setting your intention,
Repeating after me,
Or with me,
I am at ease,
I am at peace,
I choose deep rest,
I am awake and alert,
I am practicing yoga nidra,
I am practicing yoga nidra,
I am at ease,
I am at peace,
I choose deep rest,
I am awake and alert,
I am practicing yoga nidra,
I am at ease,
I am at peace,
I choose deep rest,
I am awake and alert,
I am practicing yoga nidra.
And as we scan your body now,
In a rotation of consciousness,
Try not to make any story or judgment,
Just see this as a place of observation and invite rest,
Crown of the head,
Back of the head,
Forehead,
Temples,
Right eyebrow,
Right eye,
Right nostril,
Right cheek,
Right ear,
Right ear,
Open and listening,
Right side of the face,
At ease,
Left eyebrow,
Left eye,
Left nostril,
Left cheek,
Left ear,
Left ear,
Open and listening,
Left side of the face,
At ease,
Whole head,
Whole face,
At ease,
Bridge of the nose,
Tip of the nose,
Both nostrils,
Upper lip,
Lower lip,
Tongue,
Jaw,
At ease,
Back of the neck,
Whole neck,
At ease,
Right shoulder,
Right collarbone,
Right armpit,
Right upper arm,
Right elbow,
Right lower arm,
Right wrist,
Right palm,
Back of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Whole shoulder,
Whole arm,
Whole hand,
At ease,
Nothing to do,
Just rest,
Whole right arm,
At ease,
Left shoulder,
Left collarbone,
Left armpit,
Left upper arm,
Left elbow,
Lower arm,
Palm,
Back of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Whole shoulder,
Whole left arm,
Whole left hand,
At ease,
Nothing to do,
But rest,
Whole left shoulder,
Arm,
Hand,
At ease,
Chest,
Belly,
At ease,
Tongue,
Belly,
Jaw,
At ease,
Upper back,
Mid back,
Lower back,
Pelvis,
At ease,
Nothing to do,
Nowhere to go,
Nowhere to be,
Deep rest,
Whole spine,
Whole pelvis,
At ease,
Right glutes,
Right front of the hip,
Right upper leg,
Right knee,
Lower leg,
Right ankle,
Right heel,
Top of the foot,
Sole of the foot,
Big toe,
Second,
Third,
Fourth,
Fifth toe,
Whole right glutes,
Hip,
Leg,
Foot,
At ease,
Left glute,
Left front of the hip,
Left leg,
Left knee,
Left lower leg,
Left ankle,
Heel,
Top of the foot,
Sole of the foot,
Big toe,
Second,
Third,
Fourth,
Fifth,
Whole left hip,
Glute,
Leg,
Foot,
At ease,
Pelvis,
Legs,
Feet,
At ease,
Nowhere to walk,
Nowhere to run,
Nowhere to go,
Deep rest,
At ease,
Right side of the body,
At ease,
Left side of the body,
At ease,
Back of the body,
Surrendering to the earth,
Front of the body,
Held by the back body,
Held by the earth,
Whole body held,
Supported,
At ease,
Whole body in deep rest,
Alert and awake,
Practicing yoga nidra,
Whole body held,
Supported,
Yet awake and alert,
Practicing yoga nidra,
Notice your breath,
Feel the air coming in the nostrils,
Where is the very beginning of the sensation of breath,
Let go of thinking,
Just feel,
Observing,
Feeling the breath,
How does the breath move through your body,
What are the sensations of your breath,
Let go of thinking,
Feel,
Imagine your whole body becoming heavy,
Feet heavy,
Legs heavy,
Pelvis heavy,
Spine,
Torso heavy,
Arms,
Hands heavy,
Neck and head heavy,
Your whole body is heavy,
Whole body is heavy,
Your whole body is heavy,
Feel how heavy your body is,
Fully supported,
Fully held,
Heavy,
Now feel your feet become light,
Light as a feather,
Legs light as a feather,
Pelvis,
Torso light,
Shoulders,
Arms,
Hands light,
Neck and head light,
Whole body,
Whole body,
Whole body is light and floating,
Your whole body is floating,
Your whole body is floating like a feather in the sky,
Floating,
Now your whole body is heavy,
Whole body is heavy,
Whole body is light,
Whole body is light and floating,
Now your whole body is heavy,
Heavy,
Heavy and held,
Your whole body is light,
Light like a feather,
Floating,
Suspended,
Safe and floating,
Notice the sensations we're creating by the mind,
As we journey into your vision,
Allow yourself to see fully and feel fully,
Notice the emotions that may arise and the sensations that may arise,
A sandy beach,
Warm turquoise ocean,
Snow-capped mountains,
An orange sunset,
A forest,
Trees swaying in the wind,
A meadow of poppies,
Sunrise over mountains,
Blue skies and fluffy clouds,
Palm trees,
A meadow of wild flowers,
A desert,
A candle flickering,
A warm bath with essential oils,
Now create your own landscape,
Take yourself where you would like to be,
It is your creation,
Create the landscape,
Notice how it feels to be,
Notice colors,
Textures,
Smells,
Notice the landscape as a whole,
And then notice detail,
How do you feel,
Notice your landscape,
Notice your creation,
Spend some time here,
Observing,
Being curious,
Body at ease,
That you are alert and awake in your creation,
Notice how you feel,
Where you feel at,
Notice the sound of your breath,
Notice the air around you,
Notice anything that touches your skin,
Wiggle fingers and toes,
Asking your body,
Does it need to move,
Shift,
Curl up,
Stretch out,
Just honor what is needed right now,
Moving slowly,
Mindfully,
Allowing your eyes to open,
Whether you are choosing to stay lying or coming to sit,
Notice your peripheral vision,
Does the world around you seem clearer,
More spacious,
Is there more awareness,
Notice the sounds if they feel or hear,
Clearer,
Crisper,
Notice the colors and shades and textures,
How is your awareness,
Bring your hands to your heart,
Connect to the heartbeat,
Give gratitude for your practice,
Gratitude to any insights,
Any lessons,
Observations,
Your yoga nidra is complete,
Thank you for joining me.
