Welcome to your rest practice.
Take your time to make yourself as comfortable as you possibly can.
Find your way to a position that feels restful and supported.
Take as much time as you need to get there.
And use any and all supports that you need,
That you want.
From now until the end of this practice,
Your only responsibility is to yourself and your own comfort.
There is nothing you have to do.
If all you do in the next 30 minutes is rest and breathe,
That is enough.
You can close your eyes if it feels safe and comfortable to do so.
Or you can simply take a soft gaze,
Allowing the muscles of your eyes to relax.
As you settle into your resting position,
Imagine drawing a circle around your body of any substance that feels powerful and protective.
It may be a circle of birch trees,
A circle of snowdrops,
A circle of quartz.
Whatever feels right.
Now draw a circle around the perimeter of this circle,
Again using any substance that feels powerful and protective.
Perhaps a circle of pine trees,
A circle of candles,
Or a circle of river rocks.
Now draw a third circle around the perimeter of the first two.
Use any material you like.
A circle of flowing water,
Of witch hazel,
Of moonlight.
Now see yourself in the center of these three circles,
Protected and powerful.
See yourself at rest.
Draw your attention to any sounds that you can hear outside of the room where you are.
No need to name or analyze them.
Just notice.
Now draw your attention to the sounds within your room.
Simply noticing.
And now draw your attention inside your circles of protection to any sounds near your body.
And now draw your attention closer still to notice the sounds of your own body.
Your body at rest.
You can set your intention for practice here.
State it in the present tense as though it is already happening.
It can be simple and tangible.
Something like,
I am well rested.
Or broader and deeper.
Something like,
I create with bravery.
It is up to you.
It's also fine not to choose an intention.
If you have chosen one,
Repeat it to yourself now three times.
Allow this intention to sink into your body.
Stay awake and alert throughout this practice.
But if you fall asleep,
Know that you are getting the rest that you need.
There is nothing you need to do.
Simply follow the sound of my voice.
You can adjust your position if you need to.
You can move your attention to your breath or to some restful image any time that you need to.
It is not possible to do this practice wrong.
This is your journey.
We will now rotate attention through the body.
Bring your attention to the space between the eyebrows.
Middle of the throat.
Right shoulder.
Right elbow.
Right wrist.
Right thumb.
Right index finger.
Right middle finger.
Right fourth finger.
Right small finger.
Right wrist.
Right elbow.
Right shoulder.
Hollow of the throat.
Left shoulder.
Left elbow.
Left wrist.
Left thumb.
Left index finger.
Left middle finger.
Left fourth finger.
Left small finger.
Left wrist.
Left elbow.
Left shoulder.
Throat center.
Heart center.
Right nipple.
Heart center.
Left nipple.
Heart center.
Navel point.
Center of the pelvis.
Right hip.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right small toe.
Right ankle.
Right knee.
Right hip.
Center of the pelvis.
Left hip.
Left knee.
Left ankle.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left small toe.
Left ankle.
Left knee.
Left hip.
Pelvic center.
Navel point.
Heart center.
Hollow of the throat.
The space between the eyebrows.
Rest here at the space between the eyebrows.
Bring your attention to the breath as it flows into and out of the body.
Notice the movement of your body with each breath,
Contracting and expanding,
As breath flows in and out.
Bring your attention to the belly.
Breathe in and out with your attention on the belly.
Center of digestion and nourishment.
Center of power.
Now,
Let go of the attention at the belly.
Bring your attention to the heart center.
Breathe in and out with your attention on the heart center.
Center of connection.
Center of courage.
Now,
Let go of the attention at the heart center.
Bring your attention to the hollow of the throat.
Breathe in and out with your attention on the throat.
Give your voice the support and the power it deserves.
Now,
Let go of the attention at the throat.
Bring your attention to the space between your eyebrows.
Breathe in and out with your attention on this point.
Imagine the breath flowing in and out here,
At this point of inner visions.
Nourish your vision.
Allow your awareness to focus,
To spread throughout the entire body.
Notice how your body feels in this moment.
Now,
Imagine your body is cold.
Cold spreading through your limbs.
Cold as a winter's night.
Cold spreading through your torso,
Your heart,
Your face.
Feel this.
Now,
Let that feeling go.
Imagine that your body is warm.
Warmth spreading throughout your body.
Warm heart,
Warm face.
Warm as a hot summer's day.
The heat of the sun on your toes and your fingers.
Feel this.
Now,
Feel both sensations at the same time.
Your body,
Cold as winter.
Your body,
Warm as the sun.
As though you were standing in front of a bonfire on a cold winter's night.
Heat and cold together.
Feel this.
Release that sensation.
Imagine a time when you felt cautious and defensive.
Let go of the memory and simply feel the sensation.
Your body,
Guarded,
Protective.
Let your body feel this defensiveness in your limbs,
Your heart,
Your head.
Now,
Let that feeling go.
Imagine a time when you felt bold and confident.
Let go of any memory attached to the feeling and simply allow the sensation in your body.
Your body,
Confident.
Muscles strong,
Ready for anything.
Feel this.
Now,
Imagine both sensations together.
Your body,
Cautious and defensive,
But also bold and confident.
No need for a story.
Simply allow the sensations to fill your body.
Hold both sensations at once.
Now,
Let that go.
Bring your attention back to the space between your eyebrows.
Rest.
Imagine yourself at the edge of a quiet woods.
A flash of movement catches your eye,
And on the path ahead of you,
You see a rabbit.
It hops away and you follow,
Crossing under the trees and into a meadow.
The sun is setting and the sky is red and pink and purple above you.
You feel a cool breeze on your face.
The plants of the meadow sway in the breeze.
You hear the dried flower heads and grasses brushing against each other.
The path leads through the meadow to a large tree.
You sit at the base of the tree and feel its broad trunk supporting you.
Gray branches spread overhead,
All around the small sounds of a late winter meadow.
Evening birds call to each other.
You are supported by the tree,
And beneath you,
The support of the earth.
A full moon is rising.
You are calm,
At rest,
Centered.
Feel this.
Now,
Bring your attention to the space between your eyebrows.
Experience total peace and stillness.
Witness yourself rooted and centered,
Safe and confident.
Know that it is this pause which gives rise to transformation.
Feel this.
Relax in total peace and tranquility.
If you set an intention at the beginning,
Repeat it to yourself now,
Three times.
Feel it arising from your center.
As the moon rises above the meadow,
Imagine that your wise counsel arrives.
These are beings who support and guide you.
They may be beings that you know in the present or have known in the past,
Human,
Animal,
Or other,
Real,
Mythical,
Or imagined.
They arrive now,
And they surround you with warmth and grace.
Feel their presence.
As you recognize and greet your wise counsel,
Notice if a soul whisper comes to you.
This is a word or phrase,
An image or a feeling,
Some message born of your inner wisdom.
Breathe it in.
Rest with your soul whisper,
Even as your wise counsel departs.
Everything is okay.
Feel this.
Notice the peace you feel in your body.
Observe the body experiencing deep peace and relaxation.
Vow to take this peace into your everyday life.
Repeat your intention three times.
Know that your intention has been heard,
And that it will act as a compass back to your center.
Now,
Deeply relaxed,
Begin to emerge from your Yoga Nidra nap.
Imagine the three circles of protection drawing back into your body.
You will carry their power with you,
For their power came from you.
Feel this.
Notice the sensation of rest in your body.
Carry it into your day,
Your sleep,
Your life.
If your eyes have been closed,
You can flutter them open.
Begin to move,
Taking small movements,
Micro movements.
Let your body guide you.
Move with gentleness.
Yoga Nidra is complete.
Now your transformation may begin.
