Welcome to the final practice in your Yoga Nidra course. Give yourself a moment to feel good about the work that you’ve done. As much as it might sound like an easy thing to do, committing to being still and present can be really hard. It’s simple, but that doesn’t mean it’s easy.
Get comfortable, now. Make any adjustments you need so that you won’t need to move your body for the next ten minutes.
This is your time.
And then come to the breath.
Through your practice, you’ve been cultivating your ability to settle into deep rest and to give your body time to relax. You’ve explored the power of your mind to change the way your body feels. And you have created your Sankalpa; your personal intention, formed by the heart and the mind together.
Now, it’s time to integrate your Sankalpa into your Yoga Nidra practice.
Repeat your Sankalpa to yourself silently in your mind twice, right now.
And then bring the awareness to the right foot. Notice the toes; the sole of the foot, the top of the foot, and the ankle.
Notice the right shin, and the calf. The knee. The thigh. The right buttock; and the right hip.
Notice the whole of the right leg. The right leg is relaxed.
Bring the awareness to the left foot. The toes; the sole of the foot; the top of the foot; and the ankle.
Notice the left shin, and the calf. The knee. The left thigh. The buttock; and the left hip.
Notice the whole of the left leg. The left leg is relaxed.
And then bring the awareness to the right hand. Notice the fingers; the palm of the hand. The back of the hand, and the wrist.
Notice the right forearm. The elbow. Upper arm. And the shoulder.
Notice the whole of the right arm. The right arm is relaxed.
Bring the awareness to the left hand. Notice the fingers; the palm; back of the hand; and the wrist.
Notice the left forearm. Elbow. Upper arm. And shoulder.
Notice the whole of the left arm. The left arm is relaxed.
Notice the whole of both of the legs and both of the arms. The legs and the arms are relaxed.
Bring the awareness to the lower abdomen. The belly button. Moving up to the ribcage; the chest. The front of the shoulders; the tops of the shoulders; and then the back of the shoulders. Notice the middle of the back. The lower back. And the two sides of the body.
Nothing to do. Just noticing.
And then become aware of the neck, and the throat. The chin, and the jaw — and allow the jaw to be soft.
Notice the mouth. The nose. The right ear; the right cheek. The left ear; the left cheek.
Notice the eyes. The eyebrows; and the space between the eyebrows. And then notice the forehead, and allow the forehead to be smooth.
Notice the crown of the head. The back of the head. And the back of the neck.
Become aware of the whole body.
The whole body is completely relaxed.
In this place of deep relaxation, bring your Sankalpa to mind again.
Repeat your Sankalpa to yourself, silently in your mind, three times right now.
[Long pause for 3 reps]
And then allow this intention to rest in the mind. Without actively shaping the words, hold the intention here.
Holding your Sankalpa in your mind when the body and nervous system are in this deep state of rest allows the intention to settle deeply within your subconscious.
The body is at rest. The mind is awake, and alert.
Your Sankalpa is yours. It is meaningful. It is powerful.
Breathing easily here for a few more moments.
[Pause 1 min]
And then repeat your Sankalpa one more time. Shape the words with precision in your mind. Give all of the energy of your heart; of your mind; of your whole today to repeating this sentence, silently; now:
Then let it go.
Come to the breath, again.
How is the breath?
And start to welcome deeper breaths into the body. Those wonderful deep inhales, and long exhales.
Start to gently move the fingers and toes — bringing movement back to the body after your practice.
In your own time, take the arms overhead for a long stretch from the heels to the hands.
And blink the eyes open when you’re ready. Your practice is complete.
Thank you for your time during this series and I’m happy we’ve had this time together. Be well!
”Holding your Sankalpa in your mind when the body and nervous system are in this deep state of rest allows the intention to settle deeply within your subconscious.