Lying down comfortably.
Check that everything is just right.
Check that your feet are comfortable,
Legs are comfortable,
Hips are comfortable.
The whole back,
Arms and hands,
Shoulders,
Neck,
Jaw,
Tongue.
The whole body as comfortable as can be.
Feel the support of the surface beneath you.
Let it hold you as you completely surrender to gravity,
Letting go into the support.
Allow your body to sink into the earth beneath you,
Settling into the earth.
It's always a good energy here.
Take a deep breath in,
And as you exhale,
Let go of anything you're still holding onto.
There's nothing you need to do,
Nothing you have to think about.
Attention is drawing inward.
Become aware of the body.
Be aware of your whole body from the top of your head,
Down to the toes,
And from the toes up to the crown of your head.
Be aware that your body is resting comfortably.
Feel stillness in your body.
If any time you need to move,
Then move.
Otherwise,
You are free to settle into your comfortable rest nest,
Free to do nothing.
Check in with the space where your body is.
Awareness of time.
Welcoming all the sounds,
Noticing and allowing the sounds outside of the room and quality of sounds inside of the room.
Behave the sound of your breath or the tune you are listening.
Allow yourself to soften and release more and more,
Starting the journey around your physical body,
Feeling it as a pure sensation.
Notice the sensation inside your mouth.
Allow the tongue to be soft.
Simply listen and be here.
It's more than enough.
It's nothing you can do wrong.
If you miss any words,
It's perfectly fine.
If you just drift,
It's also good.
Perhaps your body just needs it.
Allow your awareness to go to your ears.
Allow each sound what you hear to take deeper you into this experience.
Take your awareness to your nose and nostrils.
Feel the sensation of the breath in the nostrils.
Cooler with the in-breath and warmer with the out-breath.
Now,
Notice both eyes,
All the little muscles around.
Allow your eyes to relax into the eye sockets.
Sense of vision releases and relaxes.
Notice now all face.
Simply invite your face to soften.
Invite the ease to all face.
Allow this ease to travel inside your head to release inside the head.
Allow this ease and relaxation to flow down your neck to your shoulders.
Chest.
Awareness is flowing down to your arms,
Upper arms,
And your forearms,
The wrists and hands.
Feel both hands.
Then back up to the torso,
The ribcage.
Notice any pulsation you can feel in the upper torso,
The heart area.
Feel the lower torso,
Belly,
And the lower back,
The hips,
Buttocks.
Allow awareness to flow down your thighs,
Knees,
Shins,
Ankles,
Feet.
Feeling both feet.
Now,
Cultivate whole body sensations as one.
Notice sensation of the space above the body,
Beneath,
The sides.
Feel the sensation of the space surrounding the whole body.
Can you feel both sensation of the body and the space as one,
Allowing everything to be as it is in the space of awareness,
Which is yoga nidra.
You can come to this place of calm and stillness anytime.
It's for you,
Without changing anything.
Notice your breath,
Wherever it is.
Simply in-breath and out-breath.
Pulsation of the breath.
If your mind's still wandering,
Practice counting the breaths from one to ten.
If you lose a number,
Gently start from one with relaxation.
Aware of the quality of ease,
Stillness,
Sound of silence.
Deepen your breath,
Bringing more awareness back to your body.
Feel free to invite gentle movements to your body.
And when you're ready,
Give yourself a nice stretch.
Remove your eye cover very slowly,
Like one,
Two,
Three,
And give yourself a nice stretch.
Take your time,
All the time you need.
When you're ready,
Bend your knees.
Roll on your side and relax there for a moment.
And when you're ready,
Bring yourself to upright,
With the halves of your eyes still closed,
If you can.
So slowly adjusting to the outer world and surroundings.
Place your palms together and gently rub your palms.
And very gently place the heels of your palms on your eyes.
Slide on your temples and massage your temples.
You can massage your neck,
Kind of tops of your shoulders.
Release your hands and last few moments,
Feeling yourself,
Your physical body,
Your mental,
Emotional body,
Any thoughts or emotions you notice.
Your energy body,
Perhaps your feelings somewhere,
Tingling or warmth or nothing.
Take your palms towards your heart,
Elbows wider.
Ready to dedicate this relaxation you have created,
This openness.
Namaste.
