Take your time setting up your space.
Make any modifications you need so that you can be completely supported.
So that you can be warm and comfortable,
As comfortable as possible.
Just do a little check in with yourself right now.
See if there's any area of your body that could be even 10% more comfortable.
And again,
Making any modifications,
Movements or adjustments to ensure you are right where you need to be.
Really allow yourself to land in this space.
Allow yourself to settle.
Allow yourself to be.
During Yoga Nidra you want soft eyes,
So that you are gazing out through the eyes of the heart,
Instead of your mind.
So allow that gaze to soften.
Perhaps,
Cover the eyes with a light covering.
And then bring your awareness to the breath.
And allow this beautiful breath to move you,
To flow through you.
Watch as the abdomen rises and falls.
Notice how it feels coming in and out of the mouth.
You may even be able to feel that subtle flow past the back of the throat.
Tune into the breath.
Watch as the body expands and settles.
And if you can,
Tune into the heart,
The heartbeat.
This is your true soundtrack,
The truest soundtrack to your life.
Always here,
Guiding you,
Following you,
Rushing when you need to rush and slowing when you need to slow.
Watch as the heartbeat settles here,
Giving you permission to settle.
Yoga Nidra is a path of welcoming,
Where you are learning to meet,
Greet,
And welcome everything that life brings to your table.
Pause here and welcome yourself back to your body.
You may be stepping away from any external distractions and turning this focus inward.
The body scan will begin on the right hand side.
I'll ask you to bring all of your awareness to the right hand thumb.
I'll be identifying parts of the body.
And with each name.
See if you can draw your whole awareness there.
See if any sensations arise,
Welcoming them and welcoming nothing.
If that's what comes forward.
The speed of this body scan may feel quick.
Trust your process and follow along the best you can.
All of your awareness resides in the right hand thumb.
It moves to the index finger.
The middle finger on the right hand.
The ring finger and the pinky finger.
This awareness fills the palm of the right hand.
Then sinks to the back of the right hand.
Before floating to the right hand wrist.
Forearm.
Elbow.
Upper arm.
Armpit.
The right side of the torso.
The right waist.
The right hip.
The right thigh.
Knee.
Lower leg.
Ankle.
Top of the right foot.
Each toe on the right foot one by one.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Soul of the right foot.
The right heel.
Allow the whole right side of the body to fill with radiance.
Radiant sensation and awareness.
Take all of that awareness and bring it over to the left hand thumb now.
All of your awareness lands in the left hand thumb.
The left index finger.
Middle finger.
Ring finger.
Pinky finger.
Filling the left palm.
Sinking to the back of the left hand.
Floating to the left wrist.
Left forearm.
Elbow.
Upper arm.
Arm pit.
Left side of the torso.
Left waist.
Left hip.
Left thigh.
Knee.
Lower leg.
Ankle.
Top of the foot.
Each and every toe one by one.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Soul of the left foot.
Left ankle.
Allow the whole left side of the body to fill with radiance,
Vibration,
Sensation,
Awareness.
Feel the whole left side of the body.
And draw all of this awareness to the heels.
Allow the awareness to rest in the heels as you notice the connection to the earth.
This awareness comes to the backs of the calves.
Becoming aware of this connection to the earth.
The awareness comes up to the backs of the thighs,
The glutes.
Noticing this connection to the earth.
The back of the pelvis.
Your awareness floats along the spine up to the shoulder blades.
Noticing this connection to the earth.
Follow that natural curve of the neck to the back of the skull.
Noticing this connection to the earth.
Become aware of every part of you connected to the earth.
Supported.
Settled.
Grounding down.
Resting here.
Releasing any worries or concerns,
Any tension or tightness down into the earth.
Become aware of the breath again and start with observation.
Noticing the breath flowing in and out of the nose.
The rise and fall of the body.
Then bring special awareness to the nostrils.
Becoming aware of the temperature of the breath.
The breath flowing out may feel warmer than the breath flowing in.
Notice,
Observe,
And accept as you watch this breath,
As you become aware of its temperature.
Float this awareness to the back of the throat.
Here we will practice ujjayi breathing,
Which is like a constricted breath.
The best way I can explain this is to slightly tighten the throat as if you were to blow on a window.
That is the slight activation that will occur within the throat.
You will hold that through the inhales and exhales.
It may sound like this.
You can continue this breath through the nose or the mouth.
But lengthen the breaths.
Expand the breath here.
Bring more force and more power to the breath.
Each inhale draws in and each exhale releases out.
Turn up the volume.
Turn up the force.
Turn up the heat.
Big,
Full breaths.
Powerful breaths that fill you and empty you.
A couple more just like that.
And then release that control.
Soften the tension in the throat.
And watch as the breath takes its time,
Returning to your natural rhythm,
Your natural volume or force.
And then watch as the heartbeat,
Which may have sped up,
Watch as the heart settles back to its natural rhythm as well.
You may have noticed your body feels a little bit warmer after those breaths and will play with this temperature by exploring opposing sensations.
So hold the heat.
And even if you don't think you feel that warm right now,
Invite a sensation of heat into the body.
Picture the sun shining down on you as if it is a hot summer's day and allow yourself to invite this heat,
This warmth to every piece of you.
Feel the warmth.
Embrace the sun's rays.
And then shift from hot to cold.
Let the sun go behind a cloud and fill your mind with snow.
Now it is the depths of winter.
And you are cold.
Frigid.
The air is cold.
The breeze is like icicles.
Step away from winter.
Step back into summer.
Allow the heat to return the bright summer sun.
It's so hot.
You are sweating.
You are melting.
Fill your body with this sensation of heat of hot.
And then let go of that so you can return to the cold winter wind.
This frozen sensation.
Almost numbing.
Hold on to this freezing sensation,
This coolness.
But allow the sun to come out from behind the clouds and notice how that heat returns.
Yes,
You hold that coolness.
But the sun is a welcomed sensation of heat that helps to melt some of the icicles.
Allow yourself to hold both sensations as much as possible,
Allowing yourself to feel both hot and cold.
And let that go.
Bringing the awareness to the back of the body again becoming aware of all the parts of the body that are supported by and connected to the earth.
Let it down into yourself and ground into the Earth's energy.
You can feel and sense the earth beneath you.
It's a couch or a blanket,
A yoga mat or floor,
But allow this sensation to go deeper.
Picture the earth beneath you.
Perhaps it's grassy or mossy or pine covered.
Then go deeper.
You're supported by simply soil.
Continue down,
Down into the earth,
Passing the clay and the rocks,
Allowing your whole self to settle down into the earth.
Floating down rooting down until you get to what you consider the center of the earth.
Rooting down down down rooting in in in the center of the earth.
Equally hot as it is cold offers healing.
Picture the center of the earth as a ball of fire.
And with this fire,
You will release what's ready to be gone.
Picture yourself sitting at the center of the earth and identify a preconceived idea or a regret you have.
Something you wish you could change about yourself,
About your past,
About a decision you made,
An interaction that could have gone differently.
Allow an experience or an idea to come to the forefront of your mind.
And in whatever way feels best for you,
You'll toss that into the fire and let it burn.
You may need to mentally write that out on a piece of paper and then watch it burn in the center of the earth.
You may see this regret or idea float out of your body like a thought bubble and watch that float into the center of the earth to dissipate.
Honor what comes up for you,
Even if it just means focusing on something you wish you could change.
Whatever comes forward,
Allow any emotions around this to be felt.
Feeling it and then watching it leave your body.
Feeling the release as you give yourself permission to let go.
Once that release has occurred,
Step into forgiveness.
Take a look at yourself and say,
I'm sorry.
Forgive yourself for anything that occurred before you held the wisdom you have now.
Forgive yourself for choosing something else before you knew better.
Forgive yourself for putting someone else above your intuitive desires.
Hold forgiveness for yourself as you watch those regrets burn in the fire.
Wrap yourself in a blanket of forgiveness as you continue to feel anything you need to feel around the release.
Start to step away from this fire,
Step away from the center of the earth and take your time coming back up layer by layer by layer.
Eventually you will land in your body.
This physical temple you reside in.
Allow the whole body to fill with radiant vibration,
A sensation of wholeness,
Of fulfillment and of gratitude.
In the same way you apologized to yourself,
Thank yourself now.
Thank you for being here.
Thank you for being you.
Thank you for every decision and every experience that has ever occurred to create this beautiful soul you are.
Within this gratitude,
Spark a flame of joy.
Joy for who you are.
Joy for the beautiful gifts you share with the world.
Joy and gratitude for all of the wonderful ways you serve by simply being you.
In this space of joy and gratitude,
Open to receive all of the praise you deserve.
Give yourself the praise.
Repeat the beautiful words friends or family have shared with you.
Fully allow yourself to receive these praises,
These acknowledgments.
Thank you for being you.
Thank you for helping me be me.
Thank you for saying that.
Thank you for doing that.
Thank you for being you.
Notice how it feels to be you right here and right now with this breath,
With this heartbeat.
With a clear mind and an open heart,
You trust your inner guidance.
You are intuitive.
You are insightful.
You are aware.
The practice of yoga nidra has come to an end.
Stay right where you are for as long as you need for as long as you can for as long as you'd like.
Whenever you're ready.
Start to gently wiggle the fingers or the toes.
Perhaps,
Gently gaze left or right.
Starting to wake up the body.
Allow yourself to return to this space you're in this sacred space you created for yourself to care for and support yourself.
Whenever you're ready you can roll on to one side.
Take some time there.
And then eventually you'll press yourself up into a seated position and continue on with your beautiful day.
