Come into a comfortable position on the ground.
Create a space that you can relax into for the duration of this journey.
Feel your feet resting on the ground.
Invite the muscles in your legs to relax and release.
Notice any changes in your body and your mind when you intentionally release your muscles.
You can close your eyes when you are ready to move into your inner world.
Notice your natural breath.
How deeply are you breathing right now?
Does your breath fill your lungs?
Is your chest relaxed while you inhale?
Imagine you are walking through a land covered in coconut trees.
The air is warm around you.
There is a breeze blowing towards you and in the near distance you hear waves crashing upon the shore.
As you approach the end of the palm tree forest,
The white sandy beach greets you.
Find a shady spot to sit under.
Watch the waves roll onto the shore.
Sink into the warm sand as you listen to the sound of gulls flying above you.
You can smell the salty ocean and the warm air around you.
Feel the soft sand you are resting in and sink further into pure comfort.
The sound of waves crashing on the shore absorb the other noises around you.
A warm breeze washes over your body.
Inhale deeply and fill your lungs with fresh air.
Allow your breath to become deeper.
Smell the salty ocean scent drifting toward you on the gentle breeze.
Invite your breath to take you deeper into your mind.
As you inhale,
Notice the coolness of the air that flows into your lungs.
Feel the warmth of the exhale as it flows through your nostrils.
Imagine that your exhale is releasing any tightness you feel in your body.
Breathing deeply,
Count to 20 with each breath.
Use this moment of silence to connect with your breath.
One,
Inhale.
Two,
Exhale.
Three,
Inhale.
Four,
Exhale.
Continuing silently in your mind until you reach the number 20 on your last exhale.
Repeat three times silently to yourself.
I am awake.
I am alert.
I am aware.
I am practicing yoga nidra.
Bring your heart's resolve,
Your sankalpa,
Into your focus at this moment.
This resolve can be something your heart has desired for your entire life or something that comes to your mind in this moment.
State your resolve in clear,
Positive language and in the present moment.
You already hold this resolve within you.
Repeat your sankalpa silently to yourself three times.
Imagine that you have already obtained this goal.
Experience the sensation of your face as you explore the individual features.
Notice your eyelids pressed together,
The eyes below the lids,
The space that holds your eyes.
Explore the feeling of your lips.
Are they pressed slightly together or is your jaw loose and open?
Feel the inside of your lips,
The front of your teeth that your lips rest on,
The back of your teeth,
Your tongue.
Imagine the shape of your ear,
The lobe connected to your jawline,
The inner ear canal.
Feel the air moving around the outside of your ear.
Move your awareness to your chin,
Down to your throat,
Then to your heart center.
Feel the energy radiating from your powerful heart,
Moving through your entire body.
Visualize,
Silently repeat to yourself or feel the sensations as I list the various areas of your body.
There is no need to force awareness on these areas.
Allow the mind to naturally move through the space as they are mentioned.
The right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Right palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right hip,
Right ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Left palm,
Back of the left hand,
Forearm,
Upper arm,
Left shoulder,
Armpit,
Waist,
Left hip,
Left ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Shifting focus to the back of the body,
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Sitting muscles,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
The pelvic floor,
The whole right leg,
The whole left leg,
Whole right arm,
Whole left arm,
The whole face,
The whole head,
The whole torso,
The whole body,
The whole body,
The whole body,
Moving your attention to the sensation of opposites.
Picture yourself back on the beautiful secluded beach.
Imagine the feeling of complete heaviness shift through your entire body.
You are so heavy that you can feel yourself sinking into the warm sand.
So heavy that you become like a rock that has been resting in this space for ages,
Undisturbed by the tide or by the wind.
Your body now has become extremely light.
So light that your body rises out of the sand and appears to be floating above the ground like a leaf caught in the breeze.
Explore the absolute lightness that your body feels in this moment.
Embrace the balance of lightness as you welcome heaviness back into your body.
Shift your focus between heavy and light,
Light and heavy until the two feelings blend into harmony and your body becomes neutral to either sensation.
We exist in the space between opposites and find harmony when we allow those opposites to become balanced.
Repeat silently to yourself,
I am awake.
I am alert.
I am aware.
I am practicing yoga nidra.
We are about to journey through a series of images and symbols.
Allow whatever images that arise to be whatever they are.
Refrain from defining,
Just exploring the sensations and feelings.
Cool breeze.
Waves crashing.
Low tide.
High tide.
Warm sand.
Sunset.
Clear water.
Soft clouds.
Rainbow.
Driftwood.
Sunrise.
Lighthouse.
Anchor.
Sunshine.
Horizon.
Refreshed.
Birds singing.
Palm tree.
Relaxation.
Dolphins.
Sailboat.
Coconuts.
Beach hut.
Shady spot.
Content.
Seashells.
Salty air.
Secluded beach.
Meditation.
Bring awareness back to the resolve that you stated at the beginning of your journey.
Imagine the feeling of achieving your sankalpa.
State your resolve silently to yourself three times with feeling and awareness.
Your journey to this beach paradise is coming to an end.
You can come back to this space anytime you want to.
It is always there within you.
Invite consciousness back into your body as you begin to leave the pristine shoreline.
Focus on your natural breathing in this moment.
Notice if it has changed from the beginning of the journey.
Feel your feet,
Back,
And head pressing into the floor gently.
Slowly begin to wiggle your fingers and toes,
Stretching your body in whatever way feels best.
Inhale as you reach your arms above your head.
Expand your chest,
Bringing more air deeply into your lungs.
When you feel ready to come back into your physical surroundings,
You can open your eyes and slowly come into a seated position.
You can bring the sensations and emotions that you experienced in this journey through the rest of your day if you would like to.
