Hi and welcome.
Get comfortable lying on your back.
Maybe you want something underneath your knees and something underneath your head like a pillow.
Feel free to cover yourself with a blanket.
Sometimes your body temperature drops during Yoga Nidra.
Get really,
Really comfortable.
And close your eyes.
Be really still and very quiet.
We are going on a magical journey to a very special place deep inside of you.
Are you ready?
Here we go.
Take a big breath in through your nose and let the belly feel all the way up like a big balloon.
Now let the air escape through your mouth making the sound of ahh and let your belly fall all the way back down.
Let's do that again.
Take a big breath in through your nose filling your belly with air.
Now let it all out through your mouth with the sound of ahh and the belly falling back down.
One more time.
Take a big breath in through your nose.
Feel your belly all the way up again.
Now let it all out with the sound of ahh letting your belly fall all the way back down.
Now be still again.
Very still.
Very quiet.
Feel safe and comfortable.
Feel peace in your whole body.
Like you are wrapped in a blanket of peace.
Now you are going to pretend you are a bumblebee.
Your bumblebee can make all kinds of buzzing sounds.
Louder,
Softer,
Higher,
Lower.
You will make the sounds by humming.
Keep your eyes closed and cover your ears with your hands.
But make sure you can still hear me.
Now take a big breath in and hum with me until I ask you to stop.
Hum.
Hum.
Hum.
Now stop.
Put your arms by your sides and be very still.
Feel your whole head buzzing like a bee and melt into the feeling.
Now let your whole body relax again.
Now it is time to get any wiggles or squiggles out before I ask you to be very still again.
Settle in now and make sure you are really comfy and cozy.
You may even put something over your eyes.
This is not nap time so don't fall asleep.
Always listen to my instructions and the sound of my voice and know it will keep you safe and protected.
Now be very still.
Don't move a muscle.
Feel your body so heavy that it is sinking down,
Melting into the floor.
Let all those thoughts in your head sink down too,
Into a very quiet place.
Now you are in a very special world,
A magical place deep inside yourself.
A very special world for you to explore.
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.
This time we are going to inhale and exhale to a count of four.
Say inside your head,
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Make the breath easy.
Don't try too hard.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Stay with the count.
Notice yourself becoming more relaxed and peaceful with each breath.
Now stop counting and breathe normally.
Notice how quiet,
Soft and easy you feel.
Let go and melt into that feeling.
Now you are completely safe and deep inside yourself.
A place where everything is calm and quiet.
Rest here.
Now we are going on a magical journey through the body.
I'm going to use a magic wand to light up different parts of the body.
You don't have to move or do anything except be really still and imagine the word.
The magic wand lighting up the body as I name each part.
Head,
Glowing bright.
Chest,
Shiny.
Right arm,
Dazzling bright.
Left arm,
Dazzling bright.
Right leg,
Right foot,
Bright and shiny.
Left leg,
Left foot,
Shiny and bright.
Tummy,
Shining.
Heart,
Beaming bright.
Throat,
Glowing.
Face,
Bright glowing.
Spot between your eyebrows.
Lit up so bright.
A twinkling bright light.
See your whole body lit up.
Filled with magical light.
Rest here,
Still and quiet.
Now rest back,
Empty,
Like a big blue sky.
In your sky,
Let every cloud come and go.
You can let everything come and go.
This part of you,
You can never lose.
In time,
Every thought,
Every experience passes by like these clouds.
Some have already gone,
Already passed.
Now,
You can let it all go.
Stay steady,
Centered and calm in your being.
Rest here.
You have the power to become bigger,
Greater with every experience.
Feel yourself becoming that person now.
Continue on your journey,
Knowing you already have what you need.
You have always had the courage,
Patience and trust you've needed.
Even though you may not always feel it,
Know that you have always been surrounded,
Protected and you have always been loved.
Feel it now.
Now,
Be empty,
Like a big blue sky.
And you are the sky.
Notice that as the sky,
You can watch clouds come and go.
And in this special place,
You can watch everything come and go.
In this very relaxed state,
Wishes,
Intentions and affirmations can be granted with effortless ease.
You can put your wish into the invisible space and let them come back to you.
If you have anything inside that is holding you back or making you feel bad that you want to be freed from,
Make that your wish right now.
If you don't have a wish,
That's okay too.
Just rest back and see what appears in your imagination now.
And repeat your wish silently,
Three times.
Feel your wish being received by the great invisible powers all around you.
Know that your wish has been received and is being acted upon.
There is nothing for you to do about it.
Simply let it be done.
Rest here and be still,
Peaceful and calm,
Trusting that everything will unfold as it should.
Now allow yourself to respond spontaneously to what I say.
I am grateful for my life.
I choose my words and actions with love.
As I breathe deeply,
I feel calm through my whole body.
Now,
Let someone in the sky who loves you come visit with you.
Feel them with you now.
They have a special secret message for you.
Let them whisper it in your ear.
Know that you are always loved.
Know that you are always surrounded and protected wherever you go,
Wherever you do.
Touch your thumb and pointer finger together.
And anytime you want to come back to this special place,
You can use this magic sign to finder this message.
Now keep your eyes closed.
Begin to wiggle,
Fingers and toes,
Waking up your body.
Bend your knees,
Pull them into your chest.
Wrap your arms around them,
Give yourself a big hug.
And then rock slowly from side to side.
Now roll over onto your right side and curl up in a ball.
Be still,
Keep your eyes closed.
Feel calm,
Safe,
Warm and fuzzy all over.
Feel at peace.
See if you can remember the secret message that was whispered in your ear.
Now use your hands to press yourself up.
Sit with your eyes still closed.
Remain lying still.
Put your right hand on your heart and feel how quiet your heartbeat is.
Be still so you can feel it.
And feel in your heart.
Know this special place is always here for you,
Anytime you want to come to it.
And as you are ready,
You may open your eyes.
