Create your neutral nest and lay down on your back.
Let your body take up space and notice what parts are touching the ground.
Trust that you are fully supported by the earth at this moment.
Allow your breath to gradually move more in the belly.
Notice the expansion on the inhale and the soft release on the exhale.
Take a few more cycles of breath this way without forcing or trying to shape the breath in any particular way.
Just noticing the rise and fall of your belly.
Know that throughout this practice all parts of you are welcome and you don't need to effort in any way.
Allow yourself to be the witness of this practice rather than the doer.
Bring your awareness to your third eye.
Then move deeper into the skull,
Right in the middle of the brain.
Watch effortlessly as your focus coalesces in the midbrain.
You may feel that this awareness manifests as a point or circle of light,
As warmth,
As vibration,
Or any other way.
You cannot do this wrong.
Just be in your body.
Let this awareness travel down to the center of your throat and notice prana,
Life force traveling with it.
You're the witness,
The watcher.
Awareness moves to the right shoulder.
Warm,
Soft release and relaxation enveloping the whole right shoulder.
Awareness travels to the right elbow deep into the joint.
Right wrist,
Awareness there spreading,
Warm and softening.
As we bring awareness to the fingers you might be tempted to move them.
Continue to be the watcher,
Noticing any vibration,
Warmth,
Light.
Right thumb,
Warm and relaxed.
Right index finger,
Soft.
Awareness traveling to the right middle finger.
Right ring finger.
Right pinky finger.
Strength and relaxation enveloping the whole right hand.
Right wrist,
Soft and relaxed.
Right elbow.
Right shoulder.
Center of the throat.
There is no efforting,
Only presence as awareness moves to the left shoulder,
Enveloping the joint,
Front,
Back and all around.
Presence and awareness traveling down to the left elbow deep inside the joint.
Strength into the left wrist allowing awareness to move there.
Left thumb,
Soft and relaxed.
Left index finger.
Awareness traveling to the left middle finger.
Left ring finger.
Left pinky finger.
Warmth and relaxation enveloping the whole left hand.
Presence as your body continues to soften.
Witness awareness move up to the left wrist.
Left elbow.
Left shoulder.
Center of the throat,
Warm,
Soft,
A healing vibratory quality there.
Center of the chest witnessing a surrender through presence.
Left side of the chest.
Right side of the chest.
Center of the chest deep behind the breastbone at the core of your being.
A deep recognition of belonging and unconditional love.
Awareness and presence move to the navel center.
Below the surface under the skin in the middle of the abdomen.
The feeling of surrender,
The feeling of receptivity.
You cannot do this wrong.
Let go of doing.
Let go of effort.
Allow yourself to receive.
Awareness moving to the pelvic center,
Feeling fluidity spread through you.
Center of the right hip.
Relaxing the light radiating all around the joint.
Right knee deep into the joint.
Presence arises.
Right ankle soft and relaxed.
As we bring awareness to the toes,
You might be tempted to move them.
Continue to be the watcher,
Noticing vibrations,
Warmth,
Light,
Any other sensation.
Right big toe,
Soft and relaxed.
Second toe.
Awareness traveling to the third toe.
Fourth toe.
Final toe.
Warmth and relaxation enveloping the whole right foot presence as your body continues to soften.
Witness awareness move up the right ankle.
Right knee.
Right hip.
Center of the pelvis presence and grounded awareness.
Center of the left hip,
Warmth or light radiating all around the joint.
Left knee deep into the joint.
Presence arises.
Left ankle soft and relaxed.
Left big toe.
Second toe soft.
Awareness traveling to the third toe.
Fourth toe.
Final toe.
Presence coalescing in the left ankle.
Left knee.
Center of the left hip.
Rightic center.
Naval center.
Center of the heart.
No effort.
Control of the throat.
Awareness coming back to the midbrain.
Deep relaxation as your whole body softens and vibrates with awareness.
Awareness at every point,
All at once.
You cannot do this wrong,
Let go of effort.
Surrender to the feeling of presence.
Let go of the feeling of presence.
Awareness at every point,
All at once.
You cannot do this wrong,
Let go of effort.
Surrender to the feeling of presence.
Take a deeper breath in.
Maybe allow very soft exhale out of the mouth.
As gently as you can,
Eyes closed.
Bring small movements to fingers and toes.
Stay present in this deep state of relaxation as you start to transition the physical part of the body into a more active state.
Bend your knees,
Roll to one side for a moment.
Here with your eyes closed,
Press yourself up and sit.
Use your hands to bring presence back into the physical body,
Maybe touching your arms,
Pressing down on your legs,
Touching your face,
Massaging the scalp.
Welcome yourself back with unconditional love.
This practice of yoga nidra is now complete.
