Welcome to this experience of I am Yoga Nidra.
Take a moment to get yourself comfortable,
Perhaps lying on your back,
Some height under the knees,
Some padding under the head,
Covering your body with a blanket.
And then as you're ready,
Close your eyes and let your mind begin to settle down and get quieter.
Be still.
Let any thoughts about worries or concerns start to disappear.
Turn your attention inward to a place where it's calm and quiet.
Now take a deep breath in through the nose,
Let the belly rise and let it out with a sigh.
Let the belly fall.
Again,
Deep breath in through the nose,
Let the belly rise and let go even more.
Feel the whole body softening,
Relaxing and letting go.
Take one more deep breath in through the nose,
Belly getting big,
And exhale,
Let it all out.
See if you can let go and release any holding in the body even more.
Feel like you're wrapped in a blanket of peace and happiness in your whole body.
Now we are going to tighten the muscles in the body.
Keep your eyes closed,
Make fists with your hands and squeeze your fists as hard as you can.
Squeeze really tight,
Tight,
Hold,
Hold,
And let go.
Feel your hands tingling.
And on your next exhalation,
Let go even more.
Now lift your right leg a little bit off the floor.
Hold it up,
Don't let it touch the floor.
Hold,
Hold,
And drop.
Feel the tingling in the right leg.
Now lift your left leg a little bit off the floor.
Hold it up,
Don't let it touch the floor.
Hold,
Hold,
And drop it down.
Feel the tingling in the left leg.
Now squish up your face and feel your whole face tight and squished up.
Hold,
Hold,
Tighten,
Tighten.
Now let go.
Relax.
Feel all expression being wiped from the face.
Now squeeze and tighten every muscle in the whole body.
Squeeze,
Tighten,
Hold,
All of it,
All of it,
Hold,
Hold.
Now let go and feel the whole body.
Relax into the floor.
Heavy.
Feel the floor holding the whole back of your body.
Let the floor hold you.
Let it carry you.
Now as we go into this next phase,
If there's ever a time you feel you need to move,
It's okay.
But try to do it slowly and be still again as soon as you can.
Always listen to my instructions and the sound of my voice.
It will guide and protect you.
Let any disturbances or distractions from outside or in your thoughts disappear and stay focused on being still,
Relaxed and quiet.
You don't have to do anything from now on.
Feel your whole body is very heavy,
Sinking down like it's melting into the floor.
Let all the thoughts in your head start to sink down too,
Sinking into a quiet place deep inside.
This is a special world that's always here for you,
Deep inside,
A safe place for you to just be.
Now just notice the belly moving up and down.
Every time you breathe in,
The belly goes up.
Every time you breathe out,
The belly goes down.
You don't have to do anything.
Just notice the belly going up and going down.
Keep breathing.
Every time you breathe in,
Know that you're breathing in.
Every time you breathe out,
Know that you are breathing out.
This time we're going to inhale and exhale to a count of four.
Repeating silently to yourself like this.
Inhale,
2,
3,
4.
Exhale,
2,
3,
4.
Inhale,
2,
3,
4.
Exhale,
2,
3,
4.
Keep going.
Make the breath easy.
Don't try too hard.
Stay with the count.
Notice yourself becoming more relaxed and peaceful with each breath.
Now stop counting and breathe normally.
Feel a blanket of quiet slowly coming over you.
Let go and melt into that feeling.
Now you're completely safe and deep inside yourself.
Imagine now that there's a marble resting on the very top of your head.
It begins to roll down from the top of the head to the forehead,
Stops right between the eyebrows.
Then it rolls down the bridge of the nose over the nose and mouth and lands on your chin.
Rolls down the chin to the throat,
From the throat to the middle of the chest,
Then rolls down and lands in the belly button,
Over to the right hip,
Rolling down to the right knee,
Then to the right ankle,
Rolling to the big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
And rolls back to the right ankle,
Right knee,
Right hip,
Back to the belly button,
Over to the left hip,
Rolling down to the left knee,
Then to the left ankle,
Rolling to the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
It rolls back up to the left ankle,
Left knee,
Left hip,
Back to the belly button,
Rolling up to the middle of the chest,
Up to the throat,
The chin,
Over the mouth and nose,
Up to the spot right between the eyebrows.
Let it rest there.
Be as still as you can and feel the marble resting between the eyebrows.
Rest here,
Still and quiet.
Imagine you're running,
Playing and laughing in a beautiful garden.
All around you,
You see green grass,
Flowers and trees.
Take in the sights,
Sounds and smells of this place.
You hear a loud clap of thunder.
As you look up,
The sky has become very dark.
It is starting to rain.
You're standing on very green grass,
Watching the raindrops bounce off the blades of grass.
Look around and experience the rainstorm.
Raindrops streaming down the face,
Making the clothes completely wet.
Enjoy the feeling of being completely wet,
Playing in the rain.
Now the storm is finished.
You can smell the wet earth,
The sun beginning to shine through the clouds.
Look up at the sun and feel it warming you up until you feel warm everywhere.
The warmth of the sun drying your clothes.
Now you're running in the garden.
You're very happy and cannot help but laugh with joy.
Now be empty like a blue sky.
As the sky,
You can let the thoughts come and let them go.
Empty and open.
Empty of all past,
All future.
Know that whatever is gone has already passed.
Just be the space.
This is the part of you that can never be diminished or destroyed.
Now allow yourself to receive the following affirmations as I repeat them.
Let your whole body listen to what I say.
My life is my creation.
I know that I am okay.
Whether I fail or succeed,
I have all I need inside of me.
Any pressure I feel passes with each outgoing breath.
Know that any releases,
Shifts,
Or changes that need to take place are happening now outside of your doing.
There's no need for you to do anything about it.
From this place deep within,
Right answers,
Right responses,
And right actions will come through you.
Now you have the ability to carry out everything you need to do easily with a calm power from within.
You are the master of your thoughts,
Feelings,
And emotions.
With this knowledge,
You can let life's experiences happen and trust that the right answers,
The right responses,
And right actions will come through you.
I'm keeping your eyes closed.
Notice the rising and falling of your breath.
Notice how calm and relaxed you are only as you're ready.
Very slowly,
Begin to move and stretch in whatever way feels good for you.
If you want to stay a little bit longer or fall asleep,
That's okay too.
Now bend your knees and pull them into your chest.
Wrapping your arms around your knees like you're hugging yourself.
If you like,
You can roll over onto your right side,
Curled into a cozy little ball.
You can use the strength of your hands to come up to a seated position or just remain here as long as you like,
Knowing that you can always come back to this place anytime you want to or need to.
If you're ready,
You may gradually open your eyes.
