Welcome.
Take a moment to gently invite your body to settle in to wherever you're lying.
Let your head be supported,
Your limbs relaxed,
Your belly and hips soft.
Noticing any gripping in your fingers,
Letting them gently curl inward.
As you soften any tension within these larger areas of the body,
Can you now pinpoint any micro-tensions and let them go.
Notice the little muscles in your forehead,
The corners of your eyes,
Your jaw,
Your cheeks.
Giving your body the space and time it needs to unravel and unwind from your day.
Now I invite you to shift your focus to your breath,
Allowing the breath to wash up and down the body.
And as you do this,
You can say to yourself,
Breathing in calm,
Breathing out tension.
Breathing in calm,
Breathing out tension.
Trusting every breath you take is one step closer to complete stillness within your body and your mind.
Your practice of Yoga Nidra begins now.
So before I guide your awareness through your body,
I invite you to first become curious if you can feel yourself as empty space,
Vast empty space,
Like a wild night sky.
And from here,
I'll guide you through this empty space by bringing your awareness to 61 energetic points within your body.
As I bring your awareness to each point,
See if you can feel or visualize each one as a point of light,
Like a star in this vast night sky of your body.
So bring your first point of light to the space between your eyebrows,
Second point of light at the hollow of your throat,
Third point of light to your right shoulder joint.
Connect these points of light down to your right elbow joint,
Middle of your right wrist,
Tip of your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Back up to the middle of your right wrist,
Elbow,
Shoulder,
And back to the light at the hollow of your throat.
Now to the light at your left shoulder joint,
Elbow joint,
Middle of your left wrist,
Tip of your left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Middle of your left wrist joint,
Elbow,
Shoulder,
Back to the hollow of your throat.
Now find the point of light in the center of your chest,
To the right side of your chest,
Center of your chest,
Left side of your chest,
Center of your chest.
Now find the point of light at your solar plexus,
The space just below the bottom of your breastbone.
Now at your navel,
The point two inches below your navel,
To your right hip joint,
Knee joint,
Ankle joint,
Right big toe,
Tip of your second toe,
Third toe,
Fourth toe,
Pinky toe,
Right ankle joint,
Knee,
Hip.
And return to the point of light two inches below your navel,
To your left hip joint,
Knee joint,
Ankle joint,
Left big toe,
Tip of your second toe,
Third toe,
Fourth toe,
Pinky toe.
Now back up to the left ankle joint,
Knee,
Hip,
And connect back to the point of light two inches below your navel,
To your solar plexus,
Center of your chest,
Hollow of your throat.
And back up to the space between your eyebrows.
And from here,
Can you gaze down at the rest of your body and see yourself connected at these different points of light.
Your whole body lit up and connected together like a constellation of stars.
Whole body connected.
Whole body aware.
Whole body whole.
Now connecting back to your breath.
Feeling it wash up and down the body once again,
Like the gentlest breeze.
And as you breathe in,
Notice that these points of light around your body grow a little brighter.
And as you breathe out,
Notice they soften into the comfort of night a little more.
In a moment,
I'll add a count to this,
Counting down from 15 to 1.
And let each count be a full inhale and exhale.
With each exhale,
Turning the lights down a little more.
Taking a deep breath in through the nose.
Let it go through the mouth.
And begin breathing in 15.
Breathing out 15.
Breathing in 14.
Breathing out 14.
Breathing in 13.
Breathing out 13.
And continue like this until you reach 1.
If you drift away,
Or finish the count,
Just return back to 15 and start again.
Finishing your final count wherever you are,
By breathing in that last little bit of light as it yawns open,
And then sigh it out completely.
Letting yourself be completely wrapped up and safely held by the comfort of night.
