Welcome to your guided yoga nidra practice.
Find a comfortable position on the back.
Let the legs lay long and the ankles fall wide.
The arms are welcome to rest long beside the body.
Or one hand can rest on the belly and one on the heart.
Make any adjustments you need to become fully relaxed in this space.
When you're ready,
Let the eyes slowly drift shut.
Settle into the feeling of the body supported by the surface beneath you.
Allow yourself to arrive in this space.
Take a deep breath in and exhale through the mouth.
Take another cleansing breath in and exhale through the mouth.
Begin to notice the natural rhythm of breath.
The rise and fall of the belly and chest.
With each breath,
Feel the body relax further.
Soften the forehead,
The space between the eyebrows.
Unclench the jaw.
Let the sense of softening travel down through the shoulders,
The arms,
Chest,
Belly.
Soften the hips,
The thighs,
The ankles,
All the way down to the soles of the feet.
Allow yourself to be held in this space.
Warm and comforted by the steady rhythm of your breath.
Let go of any expectations.
Let go of anything that may have happened throughout your day.
You no longer need to hold on to what's already happened.
You have arrived.
You are here.
Bring your awareness back to the body.
As you are guided through a rotation of consciousness,
Without moving,
Listen to each part of the body that is named.
I invite you to pour loving awareness into each body part.
Crown of head.
Forehead.
Left temple.
Left eyebrow.
Left eye.
Left cheek.
Right temple.
Right eyebrow.
Right eye.
Right cheek.
Nose.
Upper lip.
Lower lip.
Chin.
Throat.
Left side of head.
Right side of head.
Whole head.
The whole head.
Wrapped in loving awareness.
Left shoulder.
Left upper arm.
Left elbow.
Left forearm.
Left wrist.
Left hand.
Left fingers.
Left palm of hand.
Left side of chest.
Left side of body.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Left foot.
Left toes.
Left sole of foot.
Left heel.
Left glute.
Left lower back.
Left ribs.
Left shoulder blade.
Whole left side.
The whole left side.
Wrapped in loving awareness.
Right shoulder.
Right upper arm.
Right elbow.
Right forearm.
Right wrist.
Right hand.
Right fingers.
Right palm of hand.
Right side of chest.
Right side of body.
Right hip.
Right thigh.
Right knee.
Right calf.
Right ankle.
Right foot.
Right toes.
Right sole of foot.
Right heel.
Right glute.
Right lower back.
Right ribs.
Right shoulder blade.
Whole right side.
The whole right side.
Wrapped in loving awareness.
The whole body.
Wrapped in loving awareness.
Pour pure love and appreciation through every curve and dip of the body,
No matter how you might have felt prior.
Notice how it feels to surrender to the love you have to offer yourself.
Release the rotation of consciousness.
Begin to feel the body become lighter.
Let it rise up towards the clouds.
Feel the body floating effortlessly.
The body weighs nothing.
Notice the sense of freedom with nothing weighing you down.
Lighter and lighter the body grows.
Expand past the limits of your physical body.
Feel the infinite expanse of your soul.
Slowly start to settle back into the weight of the body.
Sink deep into this feeling.
Let your body become heavy.
Head heavy.
Arms heavy.
Hips heavy.
Legs heavy.
The entire body made of stone.
Sink deeper and deeper.
Sink to the bottom of your soul.
You can release the sensations of the body.
Come back to a sense of neutrality.
Start to become aware of your surroundings.
As you feel ready,
Bring gentle movement back into the fingers,
Into the toes.
Maybe letting the head gently rock from side to side.
Lick the lips and become present with where you are.
You can take this time to drift into a restful sleep.
Or take the next few moments to find yourself back in the space.
Letting the eyes slowly drift open.
Take in the world around you.
