Welcome,
Dear one,
This is your sacred time for stillness,
Deep rest and inner awakening.
Yoga Nidra is the art of conscious sleep,
Where body-mind rest while awareness remains awake.
Lying on your back in stillness,
Making any adjustments so that you are completely comfortable.
Arms by your side,
Palms turned upwards,
Legs extended,
Feet falling gently outwards.
If you haven't already,
Close your eyes,
Feel the ground beneath you,
Steady,
Supportive.
Take a slow breath in,
And exhale with a sigh,
Again inhale deeply,
And let go.
One more breath in,
And softening into stillness,
You are safe,
You are held,
You are here.
Bring your awareness to the heart center,
Here we plant your sankalpa,
Your heart's resolve,
A seed of truth and transformation.
State it silently to yourself,
In the present tense,
As though it already is true,
A short clear statement,
For example,
I am whole,
I am at peace,
I live with love.
Now repeat your sankalpa three times with deep feeling,
Allow your sankalpa to settle like a seed in fertile soil,
As we start our rotation of consciousness,
We will move awareness through the body,
Freely and effortlessly,
As you move your awareness,
Automatically give the gift of your attention,
As your body receives this attention,
You are spreading comfort through your whole body,
Right thumb,
Bringing your awareness to the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
All five fingers together on your right hand,
Awareness to the palm of the right hand,
Back of the hand,
Awareness to the wrist,
Forearm,
Elbow,
Upper arm,
Awareness to your shoulder,
Armpit,
Awareness to right side chest,
Right side waist,
Awareness to your right hip,
Right eye,
Right ankle,
Top of the foot,
Sole of the right foot,
Heel,
Big right toe awareness,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole right side of the body resting in awareness,
Awareness now to the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Awareness of all five fingers together,
Awareness now into the palm of the left hand,
Palm of the left hand,
Back of the hand,
Wrist,
Shoulder,
Armpit,
Left chest,
Left waist,
Left hip,
Left eye,
Left knee,
Left ankle,
Awareness to the top of the left foot,
Sole of the left foot,
Heel,
Second toe,
Third toe,
Fourth toe awareness,
Little toe,
Whole left side of the body resting in awareness,
Now move your awareness to your back body,
Right shoulder blade,
Left shoulder blade,
The spine resting heavy,
Right buttock,
Left buttock,
Back of right thigh,
Back of left thigh,
Right calf,
Left calf,
Right heel,
Left heel,
Whole back of the body resting on the earth,
Now bring your awareness to the crown of your head,
Forehead awareness,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eye awareness,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Awareness to your nose,
Tip of the nose,
Nostrils,
Upper lip,
Lower lip,
Chin,
Awareness to your throat,
Throat,
Collarbones,
Upper chest,
Heart centre,
Awareness to solar plexus,
Navel,
Lower belly,
Pelvis,
The whole front body soft,
Open,
Aware,
Let your awareness move now to the throat cavity,
Awareness to your beating heart,
Lungs rising,
Falling,
Belly moving with breath,
Pelvis deep and grounded,
Awareness of the spine,
Tailbone to crown,
A current of energy flowing upwards and downward,
Awareness of the central channel alive with light,
Let your awareness move to the top of the scalp,
Skin of the forehead,
Right eyebrow,
Hair by hair,
Left eyebrow,
Hair by hair,
Eyelids soft,
Eyes floating,
Ears receiving subtle sound,
Tongue resting in the mouth,
Throat hollow,
Silent,
Face calm,
The whole head relaxed,
Now expand your awareness,
Right side and left side together,
Front and back awareness together,
Outer body and inner body together,
Whole body heavy,
Whole body light,
Whole body still,
Whole body vibrant,
Whole body with the breath,
One with the earth,
One with the infinite,
Now dissolve into silence,
There is nothing to do,
Nothing to hold,
Just being,
You are resting as pure awareness,
Now once more return to your sankalpa,
The seed that you planted earlier,
Recall it now,
State your sankalpa clearly three times from your heart,
Feel it is already true,
This is your truth,
Now begin to return,
Feel the body resting on the ground,
Take a deep breath in,
Wiggle your fingers and toes,
Rotate the wrists,
Rotate the ankles,
Bending your knees,
Roll gently to one side,
Rest here for a moment,
When you are ready,
Come to sit,
Eyes soft,
Hands together at your heart,
Take a final breath in gratitude,
Bow gently to yourself,
Your yoga nidra is complete,
Blessings to you dear soul on your journey,
Namaste.
