I invite you to find a comfortable place to lay down.
Getting any blankets,
Pillows,
Eyes can be closed or soft.
Taking three deep breaths,
Grounding the body.
Then we'll begin with some subtle movements.
Flexing your right foot,
Then letting it go.
Find a comfortable space for laying down.
Taking three deep breaths,
Grounding the body.
Setting yourself up for yoga nidra.
Grabbing anything you might need.
As you tune into the breath,
We'll begin with some subtle movements.
Flexing your right foot,
Then letting it go.
Flexing your left foot,
Then letting it go.
Spread your right fingers,
Engaging your arm,
Then soften,
Let it go.
Spread your left fingers,
Engaging your arm,
Letting it go.
Taking a big breath in,
Filling up the belly,
Feeling the belly rise,
Exhale,
Let it go.
Squeezing your shoulder blades together,
Then soften.
Taking deep,
Smooth breaths,
Pause,
Activate the body,
Then release,
Exhale at the mouth.
Noticing the energy as you soften your body,
Releasing further.
Taking your time to make any adjustments to your posture.
If anything begins to feel uncomfortable or cramp,
You're always welcome to make any adjustments.
Now tuning into how your body feels.
Resting on your mat,
Notice sensations in your body,
Guiding your awareness to parts of your body touching the earth,
From your head,
The shoulders,
The back of the heart space,
The low back,
The hips,
Down your legs to your feet.
Noticing the arms,
The hands down to the fingers,
Feeling your whole body resting on the floor,
Feeling supported and held by your mat.
Release any effort,
Softening with the breath,
Shifting your awareness to any sounds in the room,
Listening and receiving each sound,
If it were just a vibration,
Allowing yourself to drift from sound to sound,
Pausing in the silence in between.
Notice the sounds from your body,
Sensing your heart's vibration,
Sensing your inhale and exhale,
Then begin to imagine your breath is moving through you like a wave,
From your feet to your crown,
Inhaling up and down the body.
Now I invite you to set your intention for today's practice,
Saying to yourself,
I am open to receive,
I am open to receive,
And begin visualizing your body,
Beginning at the right side,
Focusing on your right hand,
Bringing your attention to each finger one by one,
From your pinky,
Ring finger,
Middle finger,
Pointer finger,
And thumb,
Then gently move this awareness towards your hand,
The palm,
The back of the hand,
Up the wrist to the elbow,
Visualizing each space,
Releasing tension with your breath,
Moving towards the upper arm,
The shoulder,
Your chest,
Down to your waist,
Your hip,
Your thigh,
The knee,
The shin,
Ankle,
And foot,
And into each toe,
The whole right side of your body comes into your awareness,
Allowing it to release and deepen its grounding into the earth.
Now I invite you to focus on the left side of your body,
Focusing on your left hand,
Bringing attention to the palm,
The top of the hand,
Each finger one by one,
From your pinky,
Ring finger,
Middle finger,
Pointer,
And into the thumb,
Guiding your awareness up your hand to the wrist,
The arm,
Elbow,
Upper arm,
The shoulder,
The chest,
The waist,
Our hip,
Thigh,
Knee,
Shin,
Ankle,
And foot,
Then into each toe,
One by one,
The whole left side of your body,
Allowing it to release and deepen its grounding into the mat.
Now visualizing the back of your body from the soles of your feet,
Your ankles,
The back of your legs,
The bottom,
Your lower back,
Middle back,
Upper back,
And shoulder blades,
Your neck,
Back of the head,
Allowing each space to soften,
Moving up to your crown,
The space between your eyebrows,
To your face and jaw,
The neck,
The heart center,
Navel,
Hips,
Legs to the top of your feet,
Visualizing each space,
Releasing tension with your breath,
Revisiting any spaces that you're holding,
Softening them with your inhale,
Releasing with the exhale.
Now begin noticing the rhythm of your breath,
Noticing your grounded energy of your body,
Riding that natural rhythm of inhale and exhale,
Allowing it to soothe and soften,
Finding your rhythm,
Cultivating awareness of the breath,
Imagining the breath grounding the body,
Feeling your body become lighter,
Slowly releasing and resting with the breath,
Feeling held and at ease,
Then begin shifting your awareness towards your mind,
Imagining the mind,
It's like a sky with clouds,
Observing anything arising,
It's not permanent,
It's visiting,
Allow,
Name,
Become aware,
See it float by,
Noticing where you feel it in your body and your breath,
Bringing grounded energy to those spaces,
Receive ease,
Then gently visualize yourself sitting on a beach,
There's a beautiful sunset,
Visualizing the colors of the sunset,
The textures of the sand,
The breeze on your skin and in your hair,
Naming each color on the horizon,
Imagining the sounds of the waves,
Observe the sun gently going down as the moon begins to appear,
Noticing the change in colors,
Now slowly allowing these images to drift,
Coming back to your intention,
I am open to receive,
I am open to receive,
Return to the breath,
Finding the rhythm of your inhale and exhale,
Feeling your awareness return to the physical body,
Noticing the vibration of your breath,
Your belly rising on the inhale,
Falling on the exhale,
Finding grounding with each breath,
Noticing the feeling of each part of your body,
Touching the earth,
Begin visualizing yourself back in your space,
The color of your floor,
Your mat,
Paint on the walls,
Plants arriving fully,
Begin wiggling your fingers and toes,
Rocking your head side to side,
Finding gentle movement,
Reaching your arms overhead,
Lengthening the body,
Rolling onto your right side,
Pausing,
Repeating again to yourself,
I am open to receive,
I am open to receive,
And you're welcome to stay as long as you like,
Or if you're ready,
Find a comfortable seat,
Bringing the hands on the legs or at the heart,
Sending yourself gratitude for taking the time to practice,
And I extend gratitude for you practicing with me,
Taking the time for this course,
Thank you again,
And enjoy the rest of your day.
