So make sure that you're comfortable now and we'll get started.
So just take a moment to see if there's anything that you can do to maybe make yourself even more comfortable.
Any small last minute adjustments.
And see if you can maybe make yourself so comfortable that you might even be able to forget that your body's there.
And just notice how just through this act of becoming more comfortable,
Your body already becomes a bit more relaxed.
And then as you become more settled,
Feel how every breath encourages your body to settle and relax a bit more deeply.
Notice how with every exhalation,
Your body relaxes into the surface beneath you.
With every exhalation,
Tension is released from the muscles.
And then just send your awareness out to the sounds that are present in your environment around you.
Just let the awareness jump from sound to sound.
Without spending too much time focusing on any particular sound,
Just acknowledge that the sounds are there.
And just acknowledge that they can't affect your relaxation.
All they can do is encourage you to relax even more deeply.
And if you have an intention for the practice today,
Just bring that intention into your awareness now.
Whatever has inspired you to show up and practice yoga nidra.
To perhaps for some rest or rejuvenation.
To feel more calm and relaxed.
Perhaps to help cultivate self-compassion and feelings of abundance.
Perhaps to help with your quality of sleep.
Whatever it is that's inspired you to practice today,
Just bring that into your awareness.
And just take a moment to acknowledge it.
We're going to take a journey around the body.
As each body part is named,
See a shining silver star resting on that part of your body.
We will start at the eyebrow center.
A silver star sparkling at the eyebrow center.
And the throat.
A shining silver star at the throat.
And the right shoulder.
The right elbow.
The right wrist.
The tip of the right hand thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the ring finger.
The tip of the little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the ring finger.
The tip of the little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The center of the chest.
A silver star shining at the center of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
The throat.
The eyebrow center.
The top of the head.
A shining silver star sparkling at the top of the head.
See the silver stars sparkling over the whole of your body.
Your body is like the night sky.
Illuminated by the shining silver stars.
Bring the awareness to the breath.
Watch the breath flowing in and out.
The chest gently expanding with each inhalation.
Gently relaxing with each exhalation.
Keeping the awareness on the breath,
Begin to count the breaths backwards.
From 27 to 0.
Like this.
Breathing in 27.
Breathing out 27.
Breathing in 26.
Breathing out 26.
Breathing in 25.
Breathing out 25.
And so on all the way to 0.
Keep the awareness on counting the breath.
If you make a mistake or if you get to the end,
Just come back to 27 and begin again.
Continue following the breath and counting.
Stop counting and now invite the feeling of abundance to arise.
Feeling of abundance.
So to help bring the feeling,
You might like to recall a time when you felt very abundant.
Or you can just allow the feeling to come by itself.
Welcome the feelings that come up in your body with the feeling of abundance.
Feel it as vividly as you can.
The feeling of abundance.
Welcome the feeling of abundance.
And now the feeling of lack.
Invite the feeling of lack to arise.
Perhaps recalling a time when you felt lacking,
That something was missing.
Or just by allowing the feeling to come by itself.
Welcome the feeling of lack.
Experience the feeling as it arises inside your body.
And feel it vividly.
The feeling of lack.
Abundance and lack together.
Welcome the feelings of abundance and lack as they arise inside the body together.
And feel them both as they coexist.
Abundance and lack at the same time.
Welcome both feelings.
Abundance and lack together.
Abundance and lack together.
Now bring the awareness to the eyebrow center.
With the awareness at the eyebrow center,
I'm going to name some different things.
Allow an impression of each one to arise as I name it.
So there's no need to force anything to happen.
Just allow each one to come however it comes for you.
Beginning with a rainbow.
A rainbow.
A peacock.
The sun rising over the mountains.
The stormy sea.
A butterfly.
A string of Tibetan prayer flags.
A dove.
A monkey swinging through the trees.
The sound of a church bell ringing.
A river running down the side of a hillside.
A garden filled with flowers.
The full moon in the starry night sky.
A monk sitting in deep meditation.
And before you complete the practice,
Take a moment now to see yourself moving back into your day.
Moving back into your life.
As your happiest,
Healthiest and most fulfilled self.
See yourself living in the way that you want to live.
Doing all of the things that you want to do with ease and joy.
See yourself effortlessly overcoming any obstacles.
See yourself living with self-compassion and self-love.
An abundant life where you are happy,
Whole and fulfilled.
Very gently begin to turn the awareness back outwards.
Acknowledging any sounds that are present around you right now.
Just noticing that those sounds are there.
Feeling into the feeling of your body resting against the surface beneath you.
The feeling of the air entering and leaving your body as you breathe in and out.
And start to make some small movements with your fingers and your toes.
With your ankles and your wrists.
And give yourself a big stretch in any way that feels good for you.
Taking your time,
There is no rush.
And when you're sure that you're feeling wide awake again,
Slowly blink your eyes back open to complete the practice.
