We are beginning Yoga Nidra.
Make yourself a cozy nest in which you feel completely comfortable and your body is fully supported using as many props as you need.
So your body can be at ease and your mind is not distracted.
As you settle in,
Allow yourself to sink into your mat or your bed and notice the places where your body connects with the earth below.
Imagine Mother Earth gently cradling you in her arms in a warm embrace.
Settling into stillness,
Knowing you can be just as you are.
There are no expectations and no demands.
There's nothing you need to do but follow my voice as I guide you through this Yoga Nidra.
Allow your breath to be natural.
No effort.
Just your normal breathing in and out.
With each breath,
Your body softens more,
Allowing your mind to sink deeper into awareness.
Allow your thoughts to float away like clouds in the sky.
Now take a moment to silently say an intention or sankalpa to yourself.
It could be one word such as openness or it could be a phrase such as I am open and connected to spirit.
Repeat this three times silently to yourself and then release it.
We will now move through a rotation of consciousness.
Follow my voice as I guide you through the points of your body.
You do not need to move.
Simply be aware of each body part as we go along.
Crown chakra,
Top of the head.
Third eye,
The space slightly above and between the eyes.
Throat chakra.
Heart chakra,
Center of the chest.
Solar plexus,
The space above the belly button.
Sacral chakra,
The space below the belly button.
Root chakra,
The tip of the tailbone.
Bring your attention to the eyes,
Tip of the nose,
Cheeks,
Ears,
Whole spinal cord.
Collarbones,
Shoulders,
Upper arms,
Elbows,
Lower arms,
Wrists.
Tips of fingers,
Lower arms,
Elbows,
Upper arms,
Shoulders,
Collarbones.
Center of the heart,
Chest,
Ribs.
Bring your attention to the back of your heart.
Shoulder blades,
Upper back,
Middle back,
Buttocks,
Hips,
Ankles.
Heels,
Top of feet,
Soles of feet,
Heels,
Tips of all ten toes.
Heels,
Soles of feet,
Tops of feet,
Ankles,
Whole right leg,
Whole left leg.
Whole right side of body,
Whole left side of body,
Whole right arm,
Whole front body,
Whole back body,
Whole body,
Whole body.
Top of head,
Tips of fingers,
Tips of toes,
Crown chakra,
Third eye,
Throat chakra,
Heart chakra,
Solar plexus,
Sacral chakra,
Root chakra.
All the chakras simultaneously lit up in colors in ascending order from head down.
Purple,
Indigo,
Blue,
Yellow.
Beautiful orbs of glowing,
Swirling light and energy.
Swirling orbs of pure energy.
Stay with the awareness of your experience.
What do you notice in your body?
Stay with your senses.
Anything you are aware of,
Notice without judgment or expectations.
Allow yourself to ease into a sense of bliss.
Pure spirit,
Pure beingness,
No thought,
Nothingness,
Floating,
Lightness.
Freedom from form.
Stay with your experience and I will call you back in two minutes.
You may now like to repeat your sankalpa or intention again three times to yourself.
Notice your breath as it flows in and out of your body.
We will now practice brahmari pranayama or humming bee breath.
Breathe a full breath in through your nose and on the exhale with your mouth closed,
Make a humming sound somewhat like a buzzing bee.
And repeat this inhaling fully and as you exhale,
Make the humming sound.
And we will do six of these rounds.
Inhale.
Inhale.
Inhale.
Exhale.
When you're done,
Come back to your normal breathing and notice the effects.
Feel the density of your body.
Bring your awareness to the points where your body touches the mat.
Notice the air on your skin.
Sense the light behind your eyes.
Take a nice deep breath in and blow it out through your mouth.
Gently move your head back and forth.
Tense and relax your muscles.
Taking your time to come to the presence of the room with your eyes open and a soft gaze,
Maintaining your inner calm.
When you're ready,
You may roll to one side and come to sitting.
Thank you for joining me.
May you be well.
May you be whole.
May you be at peace.
This yoga nidra is now complete.
