Let's begin our yoga nidra practice by lying down in shavasana or seated comfortably in a chair.
Feel free to use pillows or props for support,
Making any adjustments you need to get extra cozy.
Know that there is no wrong way to do this practice and trust that whatever you experience today is the experience meant for you.
It's normal for the mind to wander.
If it happens,
Simply do your best to return to the sound of my voice.
I invite you now to close your eyes and settle into a space of alert stillness,
Releasing any tension in your forehead and brow,
Softening the muscles around your eyes,
Unclenching your jaw,
Allowing space between upper and lower teeth,
Relaxing your neck and shoulders,
Sending the breath to the belly and chest,
Dissolving tension on the exhale,
Inviting a sense of rest and ease into your hips,
Legs,
And feet,
Tuning in to the sensations in your body,
Listening,
Acknowledge any parts that are seeking attention,
Extend compassion and love to them,
And if it feels right,
Say,
I hear you,
I see you,
I love you.
Becoming aware of the sounds of your environment,
Noticing first the sounds farthest away from you and then those nearby,
The sound of your body breathing itself.
In your mind's eye,
See yourself where you are,
The floor beneath you,
The walls around you,
The ceiling above you,
The surface supporting you,
Drawing your attention to the natural rhythm of your breath without attempting to deepen or change it.
Simply allow it to be as it is,
Feeling the coolness of the air as it enters your nostrils,
Swirls at the back of your throat,
Fills belly and chest,
Noticing the warmth as it exits your body,
Flowing out of your nose and passing over your upper lip.
Follow the breath.
Bring your awareness now to the fingertips of your right hand,
The palm of the hand,
The top of the hand,
Your right wrist,
Forearm,
Elbow,
Upper arm,
And shoulder,
The right side of your torso and hip,
Your right thigh,
Knee,
Shin,
Ankle,
And foot,
The toes of your right foot.
Bring your awareness to the fingertips of your left hand,
The palm of the hand,
The top of the hand,
Your left wrist,
Forearm,
Elbow,
Upper arm,
And shoulder,
The left side of your torso and hip,
Your left thigh,
Knee,
Shin,
Ankle,
And foot,
The toes of your left foot.
Draw your attention to the sensations in your belly and your chest,
The hollow of your throat,
The sides of your neck,
Your ears,
Chin,
And lips,
The inside of your mouth,
Your tongue resting inside of your mouth.
Notice your cheeks and the tip of your nose,
The muscles around your eyes,
Your eyes behind your closed eyelids,
Your forehead,
The space between your eyebrows,
The entire backside of your body,
The entire front side of your body,
Both at the same time.
Extending awareness to your whole body,
Extending compassion and love to your whole body,
From the crown of your head to the tips of your toes,
Calm,
Relaxed,
At ease.
Resting here for a moment longer with no concern for the time.
I'll mind the time and come back to wake you up.
Gradually become aware of the sound of your natural breath,
Your inhale and your exhale,
And slowly shifting your attention to the sounds of the room,
The sounds close to you and then those farther away,
Allowing the cultivated sense of compassion and love to radiate from your heart center to the outer world.
Waking your body up by making small movements with hands and feet,
Rotating wrists and ankles,
Stretching and moving in any way that feels good for your body.
And when you're ready,
Come to a comfortable seated position.
Taking a deep inhale,
Sweep your arms up and overhead,
Gathering energy,
Exhale,
Hands to heart center.
May you be blessed and smiled upon and may you have great peace.
Thank you for practicing with me.
