So now that you've been here for a moment,
If there's any little adjustment that you could make to how you've positioned your body or how you've placed your props,
Anything you could do that could bring about a little more comfort,
Make the adjustment.
And then there is just a really gentle intention to be still.
However,
We are responsive to the body,
Intentionally responsive.
So there is an intention to be still so that you're not fidgeting.
But at the same time,
If something arises that is asking to be tended to,
Make any little adjustments that could help enhance your time here.
So one more little open invitation to make any physical adjustments that might bring about more comfort in your position.
Now become aware of the back of the body.
And notice all of the points of contact of the back of your body to the ground.
And whatever is touching the ground or your bed or the couch,
Allow yourself to rest more firmly down into the support beneath you.
And at the same time,
Feel an element of the earth rising up to hold you,
Sensing into an element of the earth supporting you through the practice.
And as we enter this yoga nidra practice,
Set the intention to remain awake.
Your mind and your body will relax,
But your awareness will remain awake.
Become aware of sounds around you,
Noticing sounds that feel far away,
Noticing sounds that feel closer.
Bring your awareness into your body.
See if you can send the signals through your body to relax even more,
Right from crown of your head to the tips of your toes,
Relax,
Relax,
Relax.
Become aware of your body breathing.
And begin to very gently slow the breath down.
You'll begin to count backwards on your breath from the number 12.
So what this looks like is with your next exhale,
You'll silently say 12.
The one after that is 11.
And you'll continue counting down each breath more effortless than the one before it.
Each breath dissolving another layer of tension in body and mind.
Once you reach a count of zero,
You'll let the counting of the breath go,
Let the shaping of the breath go.
So you are no longer doing the breath,
You are being breathed.
Your mind is starting to relax,
Your body is starting to relax.
Your awareness awakens.
Land your awareness to the center of your forehead and sense or feel or see a point of light,
The center of your forehead,
A healing,
Empowering,
Nourishing light.
And out of that healing light,
Your sankalpa arrives.
So again,
That intention or vow said in the present tense as though it is already true.
Say it in your mind three times.
And then a moment to say thank you and let it go.
We're going to enter into a piece of this practice of rotating consciousness.
I will verbally mention different parts of the body in rather quick succession.
Can you simply follow along with the mind,
The intention to relax?
So center of the forehead,
Then feel or see a point of light at the center of the forehead and relax.
Throat center,
Point of light,
Relax.
Right shoulder,
Point of light,
Relax.
Right elbow,
Right wrist,
Right side thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Right wrist,
Point of light,
Relax.
Elbow,
Shoulder,
Center of the throat,
Sense,
Feel or see point of light,
Center of the throat,
Left shoulder,
Elbow,
Wrist,
Left side thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Left wrist,
Elbow,
Shoulder,
Center of the throat,
Heart center,
Point of light,
Relax.
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest.
Navel center,
Pelvic center,
Right side hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Relax.
Right ankle,
Knee,
Center of the pelvic bowl,
Point of light,
Relax.
Left hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Left ankle,
Knee,
Center of the pelvis,
Navel center,
Heart center,
Throat center,
Center of the brow,
Point of light,
Relax.
Your mind is relaxed.
Your body is relaxed.
Your awareness is awake.
From the deepest parts of your awareness,
Place your sankalpa into all of these points of light as though your body pulses like a constellation of stars with your deepest vow.
Once again,
Repeat your sankalpa three times.
Now,
Your awareness remains lit up in all of these points in the body,
This healing,
Nourishing,
Supporting light glows from within.
Your body and mind are relaxed.
Your awareness is awake.
Your awareness is awake.
A couple of minutes here.
Warm and aglow,
Held in the truth of your deepest vow,
Held in the truth of your sankalpa.
Become aware of your body breathing.
Notice how you feel.
Begin to notice sound that is close.
Notice sound that is further away.
Without opening your eyes,
Locate yourself in the room that you're in,
Envisioning the walls of the room,
The ceiling,
The floor,
The placement of the door.
Take a few bigger breaths to come back.
Take a few bigger breaths to come back.
This yoga nidra practice is now complete.
