Finding a nice,
Comfortable lying down shape on your back in Shavasana,
Support your head with a thin pillow and cover yourself with a blanket if you'd like.
Close your eyes and keep them closed until the end if this feels comfortable and secure for you.
Make any final adjustments now to be as comfortable as possible.
Tell yourself,
I am practicing yoga nidra,
I am awake and I will remain awake.
Bring to mind a short,
Positive statement in the present tense that reflects your heart's longing for peace,
For example I am calm and at ease or I am calm and at ease.
I am free from worry.
Repeat this statement mentally three times with full sincerity and faith.
Once it's been repeated three times,
Mentally move your awareness through different parts of the body as they are named.
First,
Starting with the right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Palm,
The top of the right hand,
Wrist,
Elbow,
Right shoulder,
Side,
Hip,
Right knee,
Ankle,
Right sole and top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back to the sole and top of the foot,
Ankle,
Right knee,
Right hip,
Right side,
And to right shoulder,
Starting at the left thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Wrist,
Elbow,
Shoulder,
Left side of the body,
Right knee,
Hip,
Knee,
Ankle,
Top and sole of left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And toe,
Left top and sole of the foot,
Ankle,
Knee,
Left side of the body,
Left shoulder.
From here,
We're going to the back,
Shoulder blades,
Mid back,
Starting back at the neck,
Going to the back of the head,
Top of the head,
Forehead,
Nose and cheeks,
Jaw,
The front of the neck,
Abdomen,
Whole abdomen,
Front of legs,
All the way down to the tops of the toes.
From here,
Sense your whole body.
Focus on your natural breath.
Noticing the rise and fall of your belly.
Count your breaths backwards from 10 to 1.
Restarting at 10.
If you lose count,
Visualizing a peaceful nature scene,
Such as a forest after a rainstorm.
Rain or a beach,
Maybe even a ski hill or a mountain.
Find a sense of calm and safety within this visualized space.
Seeing yourself stress-free in this environment.
While in this environment,
Acknowledge the feeling of stress in certain areas of your body,
Like the jaw,
Neck,
Shoulders.
In this space,
This visualization,
You're releasing these sensations with a sense of complete relaxation and calm throughout your entire body.
Cultivating a complete sense of relaxation and calm in this space throughout your body.
Allowing the visualization to stay with you.
As we mentally repeat your sankalpa,
Three,
Two,
One.
This is the intention of your practice.
Gradually return your awareness to your body and the surroundings.
Slowly move your fingers and your toes,
Rolling onto your right side.
Whenever you're ready,
Gently come to a nice,
Comfortable seat.
Taking a couple of moments here to conclude practice.
