Before we begin,
Gather any pillows,
Blankets,
Eye covers,
Or anything else you have on hand to make yourself comfortable.
Remember nothing is too extra,
Nothing is too much.
We will start with some gentle and restorative movement.
Begin by lying on your back.
Reach your hands far overhead to take a full body stretch from your fingertips all the way down to your toes.
Take note of your breath and begin to lengthen your inhales and lengthen your exhales.
Hug your knees into your chest,
Gently rocking from side to side.
Place your feet back onto the ground and slowly rock your knees side to side like they are windshield wipers on a cozy rainy day.
Gently press your fingertips to your temples and massage in a circular motion.
Continue on to the place in the center of your forehead in between your eyebrows.
This is your third eye.
Continue on to massage the area around your jaw.
Begin to lightly drag your fingers down your jawline towards your chin.
Repeat this a few times.
Begin to get comfortable and settle.
You can place a pillow under your head,
Under your arms,
Under your knees,
Or anywhere else that would feel supportive.
You can cover yourself with a blanket and cover your eyes with a cloth or something light to settle even deeper into this practice.
Adjust your positioning however you like in whatever way you need to feel comfortable and supported.
There is no wrong way to complete this practice of yoga nidra.
Let your mind sink deep to the base of your skull and let it take a step back from conscious thoughts.
Let it sit in the observer seat without judgment or worry.
Listen to see if your heart or your mind is presenting an intention or sankalpa.
I offer you the following sankalpa for today.
Mental clarity and knowledge flows through my mind with ease.
Repeat this phrase in your mind.
Bring your mind's eye to the crown of your head.
Imagine a beautiful violet light full of universal guidance and knowledge is pouring into the top of your head.
Bring your mind's eye to the space in the center of your forehead,
Your third eye.
Imagine it emanates a blue glow of intellect and intuition.
Repeat your sankalpa.
Mental clarity and knowledge flows through my mind with ease.
Visualize the cells in your brain making strong connections that are the key to everything you've studied and learned and know.
Feel the ground rise up to support and hold your body.
Feel your shoulders become heavy,
Sinking deep into the earth.
Feel your hips become heavy,
Sinking deep into the earth.
Bring your mind's eye to your hands,
Feeling energy from the earth flowing into each fingertip and spreading throughout your body.
Bring your mind's eye to your legs,
Feeling that they are strong and they are supportive.
Bring your mind's eye to your feet,
Feeling them relax and rest.
Visualize your breath,
Your prana,
Your life force.
It's flowing into and out of your lungs with slow and steady ease.
Visualize the cells in your brain making strong connections that hold everything you've studied,
That you've learned,
And that you know.
Mental clarity and knowledge flows through my mind with ease.
Slowly begin to bring your mind back to the surface,
Becoming aware of the room and your location surrounding you.
Slowly and gently begin to bring movement to your toes,
Bring movement to your fingers,
And come back to the present moment by slowly opening your eyes.
You have completed your practice for today.
You did a great job.
Take this time to enjoy supportive activities.
It's a great time to journal about your experience,
Many insights you may have gained.
Thank you.
