Welcome to the practice of yoga nidra.
You'll want to begin lying down flat on your back in shavasana.
Feet falling gently to the side,
Arms facing up.
You'll want to be as comfortable as possible in this practice.
So use a neck pillow or a pillow under your knees if needed.
Make sure you have a blanket and dim the lights or use an eye pillow.
The practice of yoga nidra is a state of non-doing.
Bringing your brain waves to states similar to those when we sleep.
You want to remain as still and motionless as possible and awake.
If you fall asleep,
Listen to your body and rest.
If you move during the practice,
You will not disrupt the outcome or the benefits.
Begin by taking a nice deep breath in through your nose and out through your mouth.
As you breathe in and out,
Exhale all your stress,
Any worries,
Any tension in the body.
And as you breathe in,
Breathe in ease,
Comfort,
And grounding energy.
Notice your body sinking deeper into the floor or mat.
Begin to notice the sounds in the room.
Using your inner hearing,
Move from sound to sound.
Seeing how far out you can hear outside of the room you're in.
Just noticing sounds.
Noticing now the sound of your breath,
As gentle as it may be in and out.
Noticing the temperature of the air entering your nose and mouth.
The sensation you feel as it goes down your throat into your lungs.
Your chest is expanding,
Bringing your awareness to your abdomen,
Filling with air and releasing.
You have nowhere to go,
Nothing to do in this moment.
Be present in your body.
Taking a moment to relax every muscle in your body.
Bring your awareness to your feet and toes.
Noticing the top of your feet,
The soles of your feet,
The heels of your feet.
Noticing your ankles.
You're just checking in,
Checking in on the sensations that you may or may not feel.
Notice your calves,
Your thighs and hips,
Your torso and abdomen,
Your chest.
Take a moment here in your chest to soften,
To release anything that you might be holding in your chest.
Just breathing in ease,
Dissolving tension.
Check in with your shoulders and your neck,
Your arms and hands,
Your fingers,
Your head.
Relax the muscles in your face,
The muscle between your brow.
Soften your jaw.
Soften your eyelids.
Notice the taste in your mouth.
Notice your whole body,
Your whole being.
Now imagine or visualize before you a forest with a pathway.
You enter the pathway and begin to gently walk through the forest.
You're the only one there.
You notice the sounds of the birds.
You notice your feet grounding to the earth as you walk.
You notice the fresh air,
The smells and aromas of the forest.
You hear a stream nearby.
You absorb all of the grounding and calming energy of the forest.
As you walk along,
You notice in front of you an opening to a meadow.
This meadow is filled with flowers of all colors,
Of beautiful butterflies.
The sun is shining down,
Warming your body to the core.
Not too hot or cold,
Just the perfect temperature.
As you wander into the meadow,
Visualize or imagine before you an animal walking into the meadow.
This animal is arriving before you to share with you some wisdom or insight,
To share medicine and healing.
This can be an animal that you like or an animal that you see often in nature.
It can be an animal you've never seen or that you don't live near.
This can be any animal of your choosing.
Every animal on the planet has a message of healing or wisdom to offer.
Take a moment to connect with this animal.
What does it symbolize?
How does it behave?
What are its strengths and weaknesses?
Everything about this animal resembles a lesson or insight for you.
All you have to do is relate it or apply it to you and your life.
What might this animal be bringing to you today?
How does it make you feel?
What might it connect to in your current day?
Take a moment to give thanks to this animal for showing up today.
Have gratitude,
Expanding your heart,
Opening your awareness,
Connecting to nature and grounding your mind and body.
Say goodbye to the animal and remember that you can return here at any time.
Next time it might be a different animal or a different being,
A different ally or friend.
Anytime you need insight,
You can return to this place in space at any time.
Begin to walk out of the forest the way that you entered.
Taking the forest for cleansing your energy,
For grounding you.
Bringing your attention back to your breath.
Noticing if it's deeper and more steady than before.
Breathing in ease and comfort.
Support.
Softening into the support and ease.
Allowing these sensations to hold you.
Recognizing that you have all of this wisdom available to you inside your heart,
In your heart center and within you.
You have a wealth of resources to access inside.
You are powerful,
Beautiful.
Notice again the sounds around you.
Maybe they're softer or louder than before.
Noticing the sound of your breath.
Checking in with your body again.
Your whole body.
Grounded and centered.
Connected.
Give yourself appreciation and gratitude by thanking yourself for taking time out to rest and restore.
Maybe turn to the side.
Whenever you're ready,
You may open your eyes.
This is yoga nidra has ended.
