Welcome to this 20-minute guided yoga nidra,
Rest in stillness.
This is your time to rest,
Restore,
And return home to yourself.
Find a comfortable position lying on your back and allow your body to rest in shavasana,
Your arms slightly away from your body,
Palms turned upward.
Let your feet fall open naturally.
If it feels comfortable,
You can close your eyes,
Take a slow deep breath in through your nose and exhale gently through your mouth.
Feel your body begin to soften and allow yourself to arrive here,
Now,
Exactly as you are.
Bring your awareness to the natural rhythm of your breath.
Without changing anything,
Simply notice the rise and fall.
With each exhale,
Let go a little more.
Let the weight of your body sink down into the surface beneath you.
Now bring to your mind your sankalpa,
Your heartfelt intention,
A short positive statement spoken in the present time.
It may be something like,
I am calm and grounded,
Or I trust the flow of life.
Repeat your sankalpa silently three times with deep sincerity.
Let it plant itself within your heart like a seed.
Now we'll travel through the body,
Awakening awareness in each part.
Simply follow my voice,
No need to move,
Only feel.
Bring your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right side of the chest,
Waist,
Hip,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring awareness to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Left side of your chest,
Waist,
Hip,
Thigh,
Ankle,
Heel,
Sole of your foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Awareness to the right shoulder blade,
Left shoulder blade,
The spine running between them,
Your upper back,
Mid back,
Lower back,
The whole back of the body resting heavy and supported.
Bring awareness to your forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Eyebrows,
The space between them,
Eyes,
Nose,
Cheeks,
Lips,
Throat,
Your chest,
Heart center,
Abdomen,
Navel,
Pelvis.
Feel the whole body from head to toe lying in stillness.
Your entire body is relaxed.
Your entire body is heavy.
Now bring your awareness to your breath.
Feel the natural rise and fall of your belly.
Begin to count your breath backwards from 10 to 1.
Inhale 10.
Exhale 10.
Inhale 9.
Exhale 9.
And continue silently on your own.
If your mind drifts,
Simply return to the count,
To the rhythm of your breath.
Now let go of counting.
Feel the subtle waves of energy moving through your body as you breathe.
A gentle tide flowing in and a gentle tide flowing out.
Now begin to visualize.
Imagine you are lying beneath a vast night sky.
The air is cool and still.
Stars shimmer above you.
Infinite.
Peaceful.
Eternal.
You feel connected to everything.
The earth supporting you.
The breath moving through you.
The sky embracing you.
A soft silver light begins to descend from the moon above.
It touches the crown of your head.
Cool.
Calming.
Healing.
It flows down your face,
Over your throat and your chest.
Spreading through your arms and into your fingertips.
The light moves down your spine,
Through your hips,
Your legs and your toes.
Your whole body is now bathed in this silvery moonlight.
You are calm.
You are whole.
You are completely at ease.
Let yourself rest here,
Floating between this wakefulness and sleep.
Begin to bring awareness back to your body.
Feeling the weight of your body resting on the surface beneath you.
Notice your breath.
Gentle.
Steady.
Be aware of the room around you.
The temperature.
The sounds.
Bring your attention back to your heart center.
Repeat your sankalpa silently three times again.
Trust that it has taken root and that it will continue to unfold in your life.
You can gently begin to move your fingers and your toes.
You can take a deep,
Nourishing breath in.
You can gently rock your head side to side.
When you feel ready,
You can roll onto your right side,
Resting briefly.
Slowly come up to a comfortable seated position.
Take a moment to feel grateful for this time of rest for your body,
Your breath,
And this practice.
When you're ready,
You can open your eyes.
Your yoga nidra is complete.
Namaste.
