Come down to lying in Shavasana with a light blanket over your body,
Arms by your side,
Nothing touching your fingertips.
Legs are stretched out.
My feet can be a little wider than hip distance apart,
Letting them flop to the sides.
Relax your body.
Sense the body opening to the earth.
Your arms and legs are heavy.
Torso all sinking into the earth.
Now begin to shape your breath with slow and long diaphragmatic breaths.
The chest doesn't move and there's no pause between inhale and exhale.
As you consciously shape your breath,
Observe how the breath is also shaping the mind.
The mind is becoming more present moment aware.
You're sending a signal to the nervous system and the mind to relax.
And now come back to your natural breath and become aware of the unique qualities of your inhales and exhales.
Let your body find its optimal rhythm and relax.
Notice that the exhale supports the letting go and surrender of the body,
The body softening.
The inhale is nurturing,
Fulfilling and renewing.
As you exhale,
The body releases.
As you inhale,
The body renews.
Prepare to resolve to stay awake and aware throughout the entire practice of yoga nidra.
Remain completely effortless and relaxed.
Feel the body letting go of contraction and become aware that you are not the doer.
Please bring awareness to the midbrain and imagine right at the third eye center,
Right in the middle of the brain,
Imagine a bright light.
This light has the essence of nurturing and healing.
The awareness to the throat center,
Again a bright point of light.
The right shoulder joint,
Point of light.
The right elbow,
Point of light.
The right wrist,
Point of light.
The tip of the right thumb,
Point of light.
The index finger,
The middle finger,
The ring finger,
And little finger.
The right wrist,
The elbow,
The shoulder joint,
The throat center,
Point of light.
The left shoulder joint,
Point of light.
The left elbow,
Point of light.
Left wrist,
Point of light.
The tip of the left thumb,
Point of light.
Next index finger,
The middle finger,
Ring finger,
Little finger.
The left wrist,
Elbow,
Left shoulder joint,
The throat center,
Heart center,
Point of light.
The body is softening,
The middle of the right chest,
Deep in the body,
Nurturing and healing point of light.
The heart center,
Deep in the left chest,
Point of light,
The heart center,
The navel center,
Point of light,
Nurturing and healing,
The sacrum,
Point of light.
The right hip joint,
Deep in the body,
Healing point of light,
The right knee,
The right ankle,
The tip of the right big toe,
The second toe,
Third toe,
Fourth toe,
Fifth toe,
The right ankle,
Knee,
The right hip joint,
Point of light,
The sacrum,
Deep in the body,
Near the tailbone,
Nurturing point of light,
The left hip joint,
Left knee,
Left ankle,
The tip of the big toe,
The second toe,
Third toe,
Fourth toe,
Fifth toe,
The left ankle,
Left knee,
Left hip joint,
The sacrum,
Navel center,
Point of light,
The heart center,
Throat center,
Third eye center,
And rest here,
Rest your attention here.
And imagine,
Imagine a dark night and you're lying on a beach looking up in the sky.
And you see a constellation from all of the points of light in your body shining bright against the night sky.
And now move your awareness to the throat center.
Here at the throat center,
You imagine that the night sky has become a screen,
A movie screen,
And you are the observer.
Here you'll just let images come and go without attachment,
Without becoming involved.
Let your mind flow freely with this awareness.
And now move your awareness to the throat center.
And now move your awareness to the heart center.
The heart center is the seat of yoga nidra.
The body is sleeping and you abide in effortless awareness.
Recognize the expansiveness of your heart,
The expansiveness of love and gratitude,
Generosity.
Now move your awareness to the throat center.
Now bring your awareness to the quality of your breath.
Your breath is effortless.
Start to lengthen your inhales and exhales.
Start moving your fingers and your toes,
Moving your head from side to side,
And stretching your body.
When you're sure that you're wide awake,
You'll roll off to your right side.
The practice of yoga nidra is now complete.
Thank you.
