Begin your practice by opening your senses,
Welcoming any sounds,
Tastes,
Sensations,
Colors,
Lights,
Feelings and thoughts in your body.
As you welcome everything release tension and soften.
Find ease and relaxation spreading throughout the entire body and mind.
Sense or experience your heart's deepest desire.
Something that you desire more than anything else in life.
Maybe it's a desire for health or well-being.
Maybe it's awakening to everlasting peace.
Feel it.
Do this while imagining and experiencing it as if it's already true.
Next,
Set an intention for your practice today.
It might be to relax and rest or to question a particular sensation,
Emotion or belief.
Whatever your intention,
Welcome it in now and affirm it with your entire body and your mind.
Get a sense of a safe haven or an inner sanctuary where you experience sensations of feeling grounded,
Secure,
At ease,
Supported,
Peaceful,
Calm,
Where you have a sense of well-being.
If it helps,
Imagine a place in nature or some past experience where you felt secure and at ease.
Start to scan your body,
Welcoming any sensations in your jaw,
In your mouth,
Ears,
Nose,
Eyes.
Feel the cool,
Caress of air on your forehead.
Feel the scalp,
The back of your neck,
The inner walls of your throat,
Welcoming sensation in your left shoulder,
Left arm,
And the palm of the left hand.
Now,
Sense the right shoulder,
The right arm,
And the palm of your right hand.
Now,
Feel both arms and palms simultaneously,
Sensing your torso,
The front,
And the back of the body,
The inside and the outside,
Belly as it rises and falls softly,
The pelvis and sacrum,
Welcome sensations in the left hip,
The left leg,
The left foot,
And then the right hip,
The right leg,
And foot.
Now,
Sense both the left and the right sense the entire body as a field of vibrant sensation,
Shimmering and expanding,
Radiating in all directions within you and around you,
Sensing the entire body as radiant sensation.
Now,
Begin to draw your awareness to the sense of your body breathing itself,
The flow of air,
Sensation in your nostrils,
Throat,
The belly,
The gentle rise and release of the belly with each breath.
As you exhale,
Release tension throughout the entire body.
Relax even more deeply when you inhale,
Sense of calm,
At ease,
Each breath alive as flowing energy moving throughout your entire body.
Welcome sensations of joy,
Bliss,
Or well-being coming from your heart,
Joy,
Bliss,
Well-being spreading throughout your entire body,
Even extending into the space around you.
With every breath,
Experience sensations of warmth,
Comfort,
Happiness.
With every breath,
Bringing more joy,
Ease,
And well-being radiating through your entire body.
Start to become aware of a sense of I am.
Notice how this felt sense of I am resonates in your entire body when you say your name.
Next,
Feel yourself as an observer,
A witness that is consciously aware,
Aware,
Aware of all the movements that are present in your mind and also present in your body.
Set thinking aside and dissolve into being awareness,
Spacious and open,
Vast,
Radiating out in all directions,
Awake and aware.
When you're ready to complete your practice,
Reflect on the journey you've taken and affirm how the feeling of awareness is always present.
Awareness as an experience in your body of unchanging peace,
Safety,
And well-being.
Come back to your inner safe haven or sanctuary,
And feel those feelings of safety being grounded and secure,
Supported,
And at ease.
And practice coming back into your inner sanctuary or safe haven in your daily life so that you constantly feel a sense of groundedness,
Security,
And well-being.
A sense of ease during all the circumstances that life brings you.
When you're ready,
At your own pace,
Transition back,
Slowly opening your eyes,
Feeling the space around you,
Becoming aware of your surroundings,
Coming fully back,
Alert,
Wide awake,
And feeling gratitude for taking the time for yourself to experience the practice of yoga nidra.
