Come to a comfortable seated,
Reclined,
Or lying down position.
Let the body settle in the stillness and the eyes softly close.
Feel your natural breath gently flowing through you.
Let your body grow heavier with each breath.
Allow your breath to settle into a natural balanced rhythm.
Now become aware of your body.
Feel your face,
Your mouth,
Your nose,
Your eyes,
And your ears.
Feel your head,
Your whole head,
Feel your head and your neck.
Feel your right shoulder,
Arm,
Hand,
Thumb,
And fingers.
Now feel your left shoulder,
Arm,
Hand,
Thumb,
And fingers.
Feel your chest,
Your ribs,
Your belly,
Pelvis,
Hips.
Feel both thighs,
Knees,
Lower legs,
Ankles,
And feet.
Feel your two big toes and all the other toes.
Feel the soles of both feet.
Now feel your whole body from the soles of the feet to the crown of the head.
Feel your whole body.
Feel your whole body.
Once again,
Become aware of your breath.
Feel the breath washing through you like a pulsating wave.
Notice the inhalation.
Feel the exhalation.
Feel the breath fill your chest and your belly.
Feel the breath pouring out,
Chest and belly.
Feel the breath in your whole body.
Feel your natural inhalation.
Feel it move inwards towards the space of your heart.
As you exhale,
Feel the breath move out through the body like a wave of bright light.
Breath drawing in,
Filling the space of the heart as you inhale,
And moving out towards the fingers and toes as you exhale.
Inhale,
Filling the core.
Exhale,
Spacious,
Light,
And open.
Inhale,
Filling the core.
Exhale,
Spreading out light and open.
Now feel your body warm and heavy,
Warm and heavy like molten lava.
Feel the warmth all through your body and the heaviness weighing you down on the surface of the earth.
Feel your body warm and heavy,
Warm,
Heavy,
Melting like molten lava down,
Over,
And through the earth's surface.
Heavy,
Melting.
Now feel your body cool and light,
Light as a feather floating on the wind.
Feel light,
Cool,
Flowing.
Now feel warm and heavy again.
Like slow-moving molten lava flowing down the mountainside.
Once more,
Feel cool and light like a feather floating on a breeze.
Now notice parts of the body that may feel warm and heavy and other parts that feel cool and light.
Allow your focus to move from one sensation to the other as you experience warm,
Heaviness,
Coolness,
And lightness all at the same time now.
Feel warm,
Heavy,
Cool,
And light all at the same time now.
Now imagine you're at the top of a very high mountain.
You find an inviting,
Comfortable spot on the ground.
Spread a soft blanket and lay down.
You look up at the sky as the cool,
Calm night sky rolls in.
You see the moon rising on the horizon.
Notice the colors in the sky.
The moon and the stars begin to appear above you.
Watch the moon as it climbs higher in the sky.
You begin to see more stars in the sky,
Twinkling,
Dancing.
Some shining brighter than others.
Some so close you can reach out and touch them.
As you lie here,
Notice your breath calm and deep.
Feel your belly expand as the breath fills you and soften as you exhale.
Invite one of the stars in the sky to float down and rest upon your belly.
Feel the healing energy the star brings you and allow the star to ride the wave of your breath.
Each inhale connecting with its healing energy.
Each exhale the star shines brighter.
Inhale connect with the stars healing energy.
Exhale and the star shines brighter.
Feel the healing energy of the star pulsating through your whole body.
With each inhale drawing in its healing energy.
Each exhale the star shines brighter.
Inhale healing.
Exhale shine.
The star now returns to the night sky.
See it take its place among the other stars.
As you watch the star rise back up into the night sky you feel healed,
Peaceful and full of ease.
You send gratitude to the star into the night sky as you complete your journey.
Once more become aware of your breath.
Feel your breath in your body.
Feel your body in this room as you deepen your breath.
Begin to reconnect more with your body with each breath.
Feel the chest expand with the breath as you inhale.
Feel it soften as you exhale.
Begin to draw breath deeper down into the belly and gradually out the arms and legs to the fingers and toes.
Feel the breath reach your fingers and your toes.
Begin to wiggle your fingers and to move your toes.
Make any other small movements to reawaken the body.
Moving the body on the breath perhaps rolling the head from side to side or giving yourself a soft stretch.
Completing your yoga nidra practice.
Now take three slow full deep breaths feeling refreshed,
Restored and renewed.
You
