Begin practice by finding your version of Shavasana.
Allowing your ankles and feet to release away from the body.
Your arms and hands to relax down by your sides.
You may wish to support the neck and the knees with a bolster or pillow.
Use any props that would make you feel the most comfortable.
Consider adding a blanket for additional warmth during this practice.
To prepare the body for deep relaxation,
Stretch the body in all directions.
Starting with the toes,
The legs.
Spread the fingers wide.
Stretch out the arms.
Open up the mouth.
Open your eyes.
Provide a slight lift to the legs,
Arms,
Head and neck.
Stick out your tongue,
Stretching everything out.
And then on your next exhale,
Slowly release everything back to the ground.
Now squeeze your whole body,
Starting at your toes.
Clenching your feet,
Your legs,
Buttocks,
Arms and hands,
Your lips and eyes.
Closing the whole body,
Providing a slight lift to the arms,
Legs,
Head and neck.
Clench everything together.
And then on your next exhale,
Slowly release everything back to the ground.
Notice the nervous system calming as it recovers from stretching and squeezing.
Make any last adjustments so you can remain still for the rest of the yoga nidra practice.
You may wish to cover your eyes with an eye pillow or a washcloth if that is comfortable for you.
Feel the lightness of your body and focus the mind on allowing the body to feel relaxed.
If you detect tension anywhere,
Send a mental message to completely relax this space.
Set the intention to feel light and warm as you continue to bring more ease into the body.
Feel warmth come up through your toes,
Sending a wave of relaxation through the feet,
Ankles and legs.
Feel the core of your buttocks and pelvis steady yet light.
All the muscles and internal organs are relaxed.
Send warmth through the rib cage,
Chest,
Lungs and let it rest at the heart space.
Release anything that no longer serves you from the heart.
And notice it become lighter.
Send warmth to the lower back,
Relaxing it.
Notice the warmth as it travels up the spine to the middle back,
Upper back and shoulder blades.
The spine is alert yet soft.
Send warmth to the hands,
Sending relaxation here and up through the wrist and arms.
Send warmth through the neck and the head.
These areas are light,
Released from any heaviness of thought.
Observe the core of your body.
Feel that the tension has been released and the body is light.
The body has released any heaviness but the mind is still alert.
Notice the core of your breath.
The breath is light and flowing smooth.
Your prana is supporting you.
Remain a witness to your own natural breath.
Notice the core of your mind.
If you notice any thoughts,
Sounds or physical sensations,
Allow your awareness to rest upon the space between.
Come back to stillness and silence each time you notice a drift.
Notice the core of your emotions.
Warmth and love is within.
These feelings are peace,
Your true self.
Take a moment now to be with the core of your inner peace,
Your true nature.
Aum Bring your awareness back to the breath and observe its gentle flow.
Your breath,
A source of prana energy,
Is part of your core that can help you lighten up,
Release and relax anytime you need.
Continue to waken up the body,
Perhaps blinking the eyes fast to gently open them.
And begin to sense your surroundings.
Affirm that sensations of well-being can be accessed whenever you need it.
Take any further gentle movements you need in the body,
Perhaps a nice long full body stretch.
Roll over to one side,
Resting your head on your arms.
Sit up with an intelligent spine.
Your core is both strong and flexible.
Aum Shanti
