Welcome to Yoga Nidra. I'm Teri Harman. Hopefully you're very comfortable, and all ready to go here. So settle, and let's get started. So settling here into your comfortable position, feeling supported and completely at ease. If you need to make any adjustments, do so now. Get as comfortable as you can. It is best to remain still during Yoga Nidra, so that both your body and your mind can fully relax. However, if you get uncomfortable, no worries. Feel free to change your position. Now close your eyes, keeping them closed until we finish. Listen to my voice, and do not fall asleep. Stay present with my voice without concentrating too intensely. Allow whatever comes to your mind and your body to come, and then easily move on to the next thing. Listen to my voice, and do not sleep. Become aware of any sounds that you can hear, nothing else but what you can hear without strain. Begin to focus on the most distant sounds. Follow these distant sounds for a moment. Relax your body, and focus on the sounds. Move your attention from sound to sound. Move your attention to sounds outside the building you're lying in. Now sounds inside your building. Now just the sounds inside your room. Relax, and listen to the sounds inside your room. Now move your focus to the sound of your breath. Hear your own breathing. Bring your attention to the sound of your breath. Let go of all other sounds, listen to your breath. Stay focused on the gentle rhythm of your breath. Focus on the flow of air moving in and out of your body. Notice the cool sensation of the air moving up your nostrils. Follow this feeling into your nose, your sinuses, the back of your throat, and into your lungs. Notice the warm sensation as you exhale, the breath rewinding out of the body. Feel this warmth on your upper lip as you breathe out. Allow your breath to become longer and slower. Take a long deep breath in, and then gently roll out the exhale even and slow. Smooth out the edges of your breath. Long inhale, slow exhale. Now relax any effort, and let the breath move smoothly on its own. Feeling grateful for the flow of breath in your body, inhale, and exhale. Move your awareness to your mouth. Become aware of your tongue, lower jaw, lower row of teeth, upper row of teeth, gums, upper lip, lower lip, space between your lips, both cheeks, right ear, left ear, forehead, both temples, top of the head, back of the head, tip of the nose, right nostril, left nostril, right eyelid, left eyelid, right eye, left eye, right eyebrow, left eyebrow, space between the eyebrows. Now go to the right hand. The right hand thumb, second finger, third finger, fourth finger, little finger. Palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder. Right armpit, ribs, waist, right thigh, knee, calf, ankle, heel. Sole of the foot, top of the foot. Right big toe, second toe, third toe, fourth toe, little toe. Go to the left hand. The left hand thumb, second finger, third finger, fourth finger, little finger, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, left armpit, ribs, waist, left thigh, knee, calf, ankle, heel, sole of the foot, top of the foot, left big toe, second toe, third toe, fourth toe, little toe. Now reverse. Go to the right big toe, second toe, third toe, fourth toe, little toe. Top of the foot, sole of the foot, heel, ankle, calf, knee. Right thigh, hip, waist, ribs. Right armpit, shoulder, upper arm, elbow, forearm, wrist. Back of the hand, palm of the hand, right hand thumb. Second finger, third finger, fourth finger, little finger. Go to the left big toe. Second toe, third toe, fourth toe, little toe, top of the foot, sole of the foot, heel, ankle, calf, knee, left thigh, hip, waist, ribs, left armpit, shoulder, upper arm, elbow, forearm, wrist. Back of the hand, palm of the hand, right hand thumb, second finger, third finger, fourth finger, little finger, groin. Right buttock, left buttock. Lower back, mid back, upper back. Right shoulder blade, left shoulder blade. Back of the neck, back of the head, right inner ear, left inner ear, roof of the mouth, throat. Right collarbone, left collarbone. Right chest, left chest, middle chest. Upper abdomen, lower abdomen. Navel, the whole spine. The whole head. Right arm, left arm. Both arms together. The whole right leg, the whole left leg, both legs together. The whole front body, the whole back body, the whole body. Be aware of the whole body. Imagine the room is dark and black. Experience the sensation of your surroundings as completely dark without any light. Feel the sensation of darkness. Now imagine the room is filled with light, and totally bright. Experience the sensation of your surroundings as full of light without any darkness. Feel the sensation of light. Remember a time when you felt very anxious. Remember a time when you felt worry and stress. Feel the sensation of this memory in your mind, your body, and emotions. As clearly as possible, create the experience of anxiety. Now remember a time when you felt completely calm. Recall the experience of calm and ease. Feel the sensation of this memory in your mind, your body, and emotions. As clearly as possible, create the experience of calm. Imagine you are standing on a grassy hill on a dark night. Below the hill is a small pond. Look up at the sky. See the moonless sky filled with stars. Move your eyes from star, to star, to star. Nearby, an owl screeches. Lower your gaze, and watch the birds swoop down to capture a mouse in its talons. The owl flies off out of sight. Look back to the sky and stars. A single shooting star streams across the sky. Then another, and another. Several stars fall from the sky. They cut glistening paths down to Earth, landing in the pond at the base of the hill. Walk down the hill, and kneel at the edge of the water. Slip your hand into the water, and pull a star into your palm. Watch as the starlight seeps into your skin. See your whole body filled with light. Your whole body, mind, and spirit filled with the light of the universe. The light fills you with peace. Completely calming. You are filled with light, and totally at peace. Know that you are filled with light, and completely at peace. Stay just as you are. Stay just as you are. Comfortable and still, with your eyes closed. Become aware of your breath. Bring your focus to your breath, the breath moving in and out of your body. Bring your awareness back to the sound of your breath. Listen to your breathing. Now become aware of your body, your body lying on the floor, breathing. Your body, relaxed and lying on the floor. Keeping your eyes closed, become aware of your breath moving in and out of your body. Now visualize this room. Keeping your eyes closed, see yourself lying on the floor in this room, and the objects around you. Connect to the space around you. Lie quietly breathing until you feel ready to move. When you're ready, no rush. Start with small gentle movements in your hands and feet. Take your time. There's no hurry. When you're ready, roll off onto your side, easing your body off your back, and rest there for a moment more. Keeping your eyes closed, use your hands to press yourself up from the floor, and find a comfortable seated position. Take your time. When you're ready, open your eyes. The practice of Yoga Nidra is now complete. Take a moment to breathe here before you go on with your day. If you have a journal handy, it's really nice to write down some of the thoughts, and memories, and sensations you experienced. Nice work. I'm grateful for you, you're amazing. Thank you for spending time with Skylight today, namaste.