Welcome.
Tonight,
Allow yourself to rest deeply.
Take a moment to settle,
Lying comfortably,
Letting your body be supported by the space beneath you.
Now,
Silently or aloud,
We'll set our sankalpa.
For this yoga nidra practice,
That is your heartfelt intention,
Or a manifestation.
Perhaps a word,
A phrase,
Or an image.
Something that calls you towards peace,
Ease,
Or transformation.
Now,
Take a deep inhalation.
Feeling this intention,
Fill your lungs.
Maybe you said,
I am safe.
I am at peace.
This practice holds me.
I'm awesome for showing up for myself today.
Feel this intention,
Fill your lungs,
And exhale slowly.
Let your wish root gently in your heart.
Now,
Repeat it softly once more,
Inhaling long and slow,
And an even deeper exhalation through the mouth,
Letting it settle.
Now,
For our body scan.
Bring your awareness to the left side of your body.
Notice your left foot.
Feel a wave of relaxation pass through your foot.
Let it travel up to your left ankle.
Then the calf.
And breathe in,
And breathe out.
Breathe in,
And as you breathe out,
Draw out the exhalation a little bit longer,
So your next inhalation can be a little bit deeper.
Move up to your left knee,
Your thigh,
Your hip.
Inhale here for about four seconds,
And then exhale for eight.
The whole body together.
Now,
Shift your attention to the right side of the body.
Right foot,
A wave of relaxation passes through the right foot.
It travels up to the right ankle.
Feel that relaxation envelop the right calf,
The right knee,
And unlock the hip.
Now,
Bring your awareness to the center of the body.
The spine holding you up.
The chest puffed out,
Leading you forward.
The stomach,
That wave of relaxation,
Gently holding the stomach.
It creeps up your entire back.
The whole body together.
Now,
Feel the front of your body,
The chest,
The shoulders,
Even your belly,
Your core supporting you.
Your lower back,
Relaxing with the wave that passes through it.
Feel your lower back release.
The whole body together.
Allow each part to soften.
Sink deeper.
Deeper into rest,
And release the tension.
Let the warm waves flow through you.
And as they flow,
They take the tension with them.
Now,
Expand your awareness beyond your body,
Into the space around you.
You'll do this by listening.
What do you hear far away?
Perhaps the soft hum of the night?
Any distant sounds drifting in from outside?
Is there any activity in the next room?
Any birds chirping?
Inhale,
And exhale.
One more time,
Breathing in through the nose.
Hold at the top,
And exhale,
Long and slow.
And move your awareness closer.
What do you hear close up?
Let your attention settle on these subtle sounds.
Inhaling.
Hold.
Exhale through the mouth.
Good.
Bring your focus inward again.
Bring your awareness to the space between your ears.
Tap into your third eye.
Deep inhale here.
And exhaling through the mouth,
Sigh it out.
Good.
Visualize a gentle karate chop.
Like taking a slice out of energy.
Clearing any and all cords attached to your ears.
So you just start by pulling at the space around your ear.
All that has been said to you today,
Everything sticky from before,
As far back as you can remember.
Anything that you're ready to let go of is released.
Pull the cords out through your left ear.
Karate chopping them.
Imagining the smoke billowing out.
Sticky,
Gooey,
Sludge.
Whatever works for you today.
We're breathing in peace,
And we're imagining golden white light breathing in.
Inhaling calm.
Exhaling tension.
The whole body together.
Now it's important to fill up what we've released,
And where we've released.
So fill your ears,
Your left ear and your right ear,
Plus your third eye.
Fill it with lavender light that you visualize.
It's gentle,
It's warm,
It's healing.
Nestle and cradle your ears in holy serenity.
Bathe your third eye in that purple light.
Inhaling for four.
Hold at the top,
And let it go.
Eight second exhale.
Now it's time to shield your aura,
So you can go out into the world,
Have relationships,
Feel at peace,
Manifest your dreams.
It all starts with your nervous system,
With breath,
With your intention.
Wrapping around your entire body.
The shield allows only frequencies of love or higher to enter.
Now only loving reciprocation can occur.
Don't leave any leaks.
Fill your whole aura with blue protective light.
Breathe deeply,
Feeling yourself safely enclosed.
Inhale peace.
Exhale anything lingering,
Any tension.
The whole body together.
If you are familiar with Reiki,
This is a good time to visualize choku rei.
Above your body,
It seals in inner peace and source power.
If you're not familiar with Reiki,
I can seal the practice with choku rei from a distance,
Assuming you consent.
And if you do,
You'll receive it.
It means place the power of the universe here,
And we draw it energetically over ourselves to seal in the protection.
To carry a message.
It locks in the signature of calm,
Safety,
And healing.
Great job.
You have done well tonight.
Now,
Allow your attention to drift,
Like soft waves in the night.
If you need me,
I will be here.
Here with the gentle rhythm of the ocean.
She guides you into rest.
Your body,
Your mind,
Your spirit,
The whole body.
Together.
Release.
Relax.
Drift deeper.
Good night.
Sleep well.
Peace is with you.
