Begin by lying down comfortably or in a reclined position for Yoganidra to reset the nervous system,
Gathering any props you may need for your practice,
Such as pillows for under your head or knees,
Maybe a blanket for your body.
The body temperature tends to cool during the practice,
So ensuring you're as comfortable as you'd like to be,
Adjusting yourself even 1% more so you can enter into deep states of relaxation,
Deep rest.
The brainwave will drop from an active state to a more relaxed state as you enter into the meditation and dream phases of the practice.
Gently close your eyes,
Letting your body settle into this sacred space,
The muscles beginning to relax on the bones,
The weight of the bones becoming heavier as gravity weighs them down,
Softening the muscles of your face,
Softening the muscles around the eyes,
The ears,
The nose,
Spreading,
The lips are soft,
The tongue relaxed,
The skin supple,
All of the organs of sensory perception beginning to fade away.
The only sense organ we'll be using is the ears,
Receiving the sound of my voice,
Guiding you through your practice.
You'll begin by creating an intention for your practice.
If you're working with a personal intention,
You might use that.
Otherwise,
If you'd like,
You might use,
I invite in,
Deep relaxation,
Deep rest.
Once you have your intention,
Mentally whisper it in your mind,
Working with a breath technique to induce relaxation of your nervous system.
Begin by breathing in through your nose.
As you exhale,
Make your exhalations longer than your inhalations,
Breathing out through the mouth or out through the nose.
It's a comfortable breath in and a long,
Steady breath out,
Moving at a comfortable pace for your breath.
Every time you exhale,
Imagine your body is sinking deeper and deeper into the surface underneath you.
Your body's beginning to relax.
Every time you exhale,
After your next exhalation,
Letting your breath go back to its natural flow,
Following your inhales,
Following your exhales.
Let's do a rotation of consciousness over your body.
I'll say a part of your body.
You might mentally echo it to yourself.
Float your awareness over that part of your body,
Like a butterfly touching that part of your body,
Creating a sense of space and freedom from any tension,
Congestion,
Or discomfort.
Hover your awareness over your right thumb,
Relaxing second finger,
Releasing third finger,
Fourth,
Fifth,
All of the fingers of the right hand,
Spacious,
Releasing,
Letting go,
Right palm,
Back of right hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side chest,
Right waist,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third,
Fourth,
Fifth toe,
All of the toes of the right foot,
Spacious,
Relaxed.
Float your awareness to the left side,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Space between the fingers,
Releasing,
Relaxing,
Back of left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side chest,
Left waist,
Thigh,
Knee,
Shin,
Ankle,
Sole of the left foot,
Top of left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All of the toes of the left foot,
Relaxing,
Feeling the space between the toes,
Awareness of the back of your body,
Backs of your heels,
Backs of legs,
Back of hips,
Lower back,
Middle back,
Upper back,
Entire spine,
Melting,
Dissolving,
Relaxing,
Back of neck,
Back of head,
Top of head,
The forehead,
Right hemisphere of the brain,
Left hemisphere,
Relaxed,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Softening,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
The eyes,
Sinking towards the back of your skull,
The right ear,
Left ear,
Right cheek,
Cheek,
Bridge of your nose,
Right nostril,
Left nostril,
Spreading,
Relaxing,
Upper lip,
Lower lip,
Upper set of teeth,
Lower set,
The tongue,
Back of the throat,
Front of the neck,
The upper chest,
Middle chest,
Lower chest,
The belly,
The navel center,
Notice your breath at your belly,
Rising,
Falling,
Awareness of the right arm,
The left arm,
Both arms,
Relaxing,
Sinking,
Settling,
Become aware of your right leg,
Become aware of your left leg,
Both legs,
Sinking,
Releasing,
Awareness of the front of your body,
Of the back of your body,
The right side,
The left side,
The whole of your body,
Is relaxing,
Releasing,
Melting into the surface underneath you,
Noticing your breath at your ribs,
Noticing your breath at your belly,
Rising,
Falling,
As you watch your breath,
Mentally count your breath back,
From 15 to 1,
15 belly up,
15 belly down,
14 belly up,
14 belly down,
Move at the pace of your breath,
No rush,
If you reach 1,
Begin again at 15,
Every breath out,
Your body gets heavier,
Relaxing,
Releasing,
Dissolving,
Very good,
Imagine your body is lying upon a cloud,
Like a pillow,
It takes the shape of your body,
It hugs you,
It swaddles you,
Comforting you,
Completely relaxed,
Completely at ease,
This cloud is floating through the night sky,
Night sky,
There are trillions of stars around you,
Dazzling,
Twinkling,
Giving off star dust,
The star dust lands on your skin,
Cool to the touch,
Infusing you with light,
As your cloud sails around the vast sky,
You feel completely at ease,
Safe and secure,
You begin to fall into a deep slumber,
A state where you can dream,
Where you see magical colors,
A rainbow of colors,
Colors you've never seen before,
These colors,
They come alive,
Like the stars,
Scintillating,
These colors shine and shimmer,
Explore this magical world,
See what you can find,
You can travel anywhere,
Your conscious is limitless,
There are no boundaries,
There are no rules,
Just sweet experiences,
Have fun,
As you explore this wondrous world you are in,
Very good,
Float your awareness back to your breath,
Moving in and out,
The intention you set for your practice,
If you'd like to set an intention for the rest of your day,
Create an intention for yourself now,
Become aware of your body,
Become aware of the surface your body is lying upon,
The parts of your body touching the surface,
Awareness of your fingers,
Wiggling fingers,
Awareness of your toes,
Wiggling toes,
Beginning to move your body,
Your hands,
Your feet,
Your arms and legs,
Taking a stretch of your body,
Bringing air back into your lungs,
Breathe in fully,
Exhale completely,
Appreciating the space and time that you've made to reset your nervous system,
Noticing if your muscles are more relaxed,
Your heart rate slower,
Slower,
These are signs that your body went into a deep state of rest,
When you're ready,
If you're ready,
Rolling to one side and coming to sit,
Slowly reintegrate yourself back into your day or back into your evening,
Enjoy and experience the rest of this wonderful day,
Thank you for coming.
