Welcome to your practice.
Take the time to create a lush and supportive space for your yoga nidra practice.
Find a quiet,
Comfortable spot and set yourself up with a soft and supportive place to lay down.
You might like to gather a piece of cloth or a light eye mask to put over the eyes.
If you'd like a pillow under the head,
That's most welcome.
You may also wish to place a bolster under the knees to support the lower back.
Feel free to cover the body with a blanket.
Then begin to settle in,
Making sure that you are warm,
Relaxed,
And as comfortable as possible.
Spread the heels a little wider than your hips.
Allow the palms to be face up.
Eyes are closed.
As you begin to settle in,
Just feel free to make any adjustments to make sure you are as comfortable as possible so that you can really commit to deep rest.
Eyes are closed,
Body is effortless.
Now,
Please give yourself permission to be goalless,
Creating a conscious pause to renew your body,
Mind,
And spirit,
Remembering that rest is an inherent part of the natural world,
Remembering that pauses are sacred spaces and that rest is an essential part of your true nature.
Sense that the space around you is a sacred space for rest.
Sense that you are held in a nurturing,
Safe,
Healing,
And supportive space.
Sense the body being held and supported by earth.
Releasing the full weight of your body into the earth beneath you,
Letting the muscles and skin soften,
Letting the bones be heavy.
Allow the body to open to the pull of gravity,
To the support of earth.
Smoothing the forehead,
Scalp softens,
Eyes sink into the sockets,
Jaw,
Tongue,
Lips are soft.
Weight of the head softens into the support beneath you.
Neck,
Shoulders,
Arms,
Back,
Belly,
Melt down towards the floor,
Surrendering effort,
Letting go.
Thighs,
Knees,
Ankles,
Feet,
Soles of the feet soften and relax,
Surrendering the body to the support of earth.
As the body begins to settle into the support,
Invite the senses to settle back into the body.
Noticing the sounds in the space around you,
Starting with the sound that is furthest away,
Noticing sounds in the room around you,
And noticing the sound of your own breath.
Notice the touch of breath at the nostrils.
Notice the movement of the navel on inhale and exhale.
Sense the body opening to receive each inhale and softening to release each exhale.
Noticing the belly rising and falling with each breath.
Each exhalation is an invitation to release.
Each inhalation is an invitation to receive.
Each exhalation is an invitation to release.
As you're breathing this way,
Begin to experience a sense of spaciousness,
Spacious body,
Spacious mind.
As you continue watching the breath,
Invite spaciousness into any areas where you sense holding.
Or tension.
Let the breath support you in creating space by carrying out all tension and holding on the exhale.
Softening to receive the inhale,
Delivering vitality and fresh energy.
Exhale carries out all tension,
All holding,
All thought,
Creating a deepening sense of spaciousness.
Just rest in the experience of witnessing the breath.
You are the witness.
Aware of the body breathing.
Resting in spaciousness.
Become aware of a healing,
Vibrant presence at the point between the eyebrows.
Sensing a blue star at the point between the eyebrows.
This blue star is the same color as a clear blue sky.
Now see or feel or sense a blue star at the throat center.
See or feel this blue star as the whole body relaxes.
Right shoulder joint,
Luminous blue star.
Right elbow,
Luminous blue star.
Right wrist,
Blue star.
Whole body relaxes.
Continue to see,
Sense or feel a blue star at each location.
Tip of the right thumb,
Luminous blue star.
Tip of the right index finger,
Blue star.
Whole body effortless.
Tip of the right middle finger.
Tip of the right ring finger,
You are spacious awareness.
Tip of the right pinky finger,
Blue star.
Center of the right wrist,
Blue star.
Right elbow joint,
Relax,
Blue star.
Right shoulder joint,
Blue star.
Center of the throat,
Blue star.
No need to try,
Just trust.
Left shoulder joint,
See or feel energy collecting there as a blue star.
Left elbow,
Blue star.
Center of the left wrist,
Blue star.
Tip of the left thumb,
Blue star.
Blue star.
Tip of the left index finger,
Radiant blue star.
Tip of the left middle finger,
Blue star.
Tip of the left ring finger,
Blue star.
Tip of the left pinky finger,
Relax,
Blue star.
Center of the left wrist,
Luminous blue star.
Left elbow joint,
Blue star.
Left shoulder joint,
Blue star.
Center of the throat,
See or feel vibrant,
Healing energy collecting there as a blue star.
Behind the breastbone,
Heart center,
Blue star.
Center of the right chest,
Blue star.
Heart center,
Blue star.
Left chest,
Blue star,
Relax.
Relax,
Heart center,
Luminous blue star,
Healing presence at the heart center.
Rest your attention here at the heart center,
Luminous blue star.
Now see all of the blue stars at once,
Sensing the body as vast and spacious as the heavens.
And in that vast and infinite space of the body,
See or sense or feel all of these beautiful,
Self-luminous blue stars shining.
Radiant.
Opening to receive the healing,
Nurturing energy of these radiant blue stars.
You are the witness,
Resting in spaciousness,
Aware of the healing,
Nurturing presence of these blue stars.
And in that spacious awareness,
Is the effortless movement of the breath,
Moving like a gentle breeze.
The body is as spacious as the heavens,
Strewn with a constellation of blue stars.
You are the witness.
Dissolving into deep,
Deep rest,
Opening to receive this healing,
Nurturing energy.
Gently return to the breath,
Sensing the body breathing.
And become aware that the body and mind are saturated in a cloud of blue light.
Just be aware of this deeply soothing color of sky blue light.
Tranquility,
Peace,
Calm,
Healing energy vibrating in each cell.
Resting in this cloud of blue light.
Stay here for as long as you like.
When you're ready to move back into life,
Gently roll over onto your side.
And as you're ready to move back into life,
Gently roll over onto your side,
Taking a moment to reflect.
Thanking yourself for the gift of this sacred self-care.
When you're ready to rise up,
Set the intention to take this sense of inner quietude,
Calm,
Healing energy,
And deep,
Deep nourishment with you.
Refreshed,
Revitalized,
And grounded.
Thank you.
