[Teri Harman] All right. So hopefully, you're nice and comfortable, with something under your head, something under your legs. And we can go ahead and start some Yoga Nidra. So take a moment to settle, here in this position on the floor, supported and comfortable. If anything needs to be adjusted, your clothes, your hair, your props, go ahead and do that. And then you can stay nice and comfortable during our Yoga Nidra practice. So once you're ready, close your eyes, and then keep them closed until the end. Start to relax. Feeling supported and calm. Allow your mind to easily flow with the meditation, allowing thoughts and sensations just to come and go. Listen to my voice and do not sleep. Take a moment to notice your body lying on the floor, relaxed and supported. Bring your attention to your back body and its connection to the floor. Be aware of where your body is connected to the ground. Feel the weight of your hips, heavy and soft against the ground. Feel the whole length of your spine supported by the floor. Feel your shoulder blades and upper back resting on the floor. Be aware of the back of your arms against the ground. Be aware of the back of your hands and the heels of your feet touching the floor. Be aware of the weight of your head supported by the ground beneath you. Now feel your whole back body touching the ground, supported by the earth. The whole body supported, relaxed and comfortable. Now relax deeper. Let go and allow the earth to support your body. Relax and release. 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. Become aware of your breath. Your slow, even breathing. Inhale and exhale. Bring your attention to your breathing. Feel the steady flow of your breath. A continuous tide of ebb and flow. Inhale and exhale. Now bring your attention to your navel. Focus on the center of your belly. The gentle lift as you inhale and the soft drop as you exhale. Gentle lift of the navel as you inhale, and gentle drop of the navel as you exhale. Lift, and drop. Inhale and exhale. Lift and drop. Feel the subtle energy of your breath as it lifts and drops the center of your body. Breathe in and breathe out your breath energy. As you continue to breathe, feel the energy of your breath move outward from your navel. The energy of your breath moving outward, away from the center of your belly. Warm and soft. The breath and energy moving outward to your limbs. Your spine. Your head. Your mind. Your spirit. Experience your breath in every part of your body, mind and spirit. Now imagine that your body is cold. As vividly as you can, experience the body temperature decreasing and growing cold. Your body cold as late winter. Experience the sensation of your body feeling cold. Now imagine your body becoming hot. As vividly as you can, experience the body temperature increasing and growing hot. Your body, hot as mid-summer. Experience the sensation of your body feeling hot. Remember a time when you felt weak. Recall a time in your life when you felt weak and powerless. As vividly as you can, remember the experience of being weak. Feel it in your body, mind and emotions. Now, remember a time when you felt powerful. Recall a time in your life when you were strong and powerful. As vividly as you can, remember the experience of being powerful. Feel it in your body, mind and emotions. Imagine yourself standing on the edge of a vast, arid desert. See yourself standing at the edge of a large, empty desert. Next to you is the rubble of an old stone house. You lift a broken stone into your hands and begin to cry. Your tears fall to the dry sand. From them, a flower instantly bursts to life. Reach down and pluck the flower from the ground. As you breathe in its rich scent, your body and spirit fill with the energy of creation. Step out into the desert. With each step, the sand transforms into lush, green grass beneath your feet. Keep walking forward and feel the landscape transform. At the other side of the desert, you turn around. The whole space is now a vibrant, rich field. See the grass. Flowers. Trees. Birds. Animals. Survey your creation. Feel your connection to each part of it. At the other side of the desert, you turn around. The whole space is now a vibrant, rich field. See the grass. Flowers. Trees. Birds. Animals. God appears next to you and takes your hand. Together, you survey your creation. Feel your connection to God and to each part of your creation. Repeat in your mind three times, I am a powerful, energetic creator. Say to yourself, three times, I am a powerful, energetic creator. Know with your whole body, mind and spirit that you are a creator. Come back. Come back to the sound of my voice. Bring your awareness back to my voice, and listen once again. Become aware of your body, lying on the floor. The whole body, lying on the floor, breathing. Bring your attention to your back body, supported by the earth beneath you. Feel your back body touching the floor. Now become aware of your breathing. Your whole body breathing in and out, lying comfortably on the floor. Take a slow, gentle breath. Inhale and exhale. Now take several more deep breaths, waking the whole body from the inside out. Take several long, deep breaths. When you are ready, make some gentle movements. Only when you're ready. There's no rush. Move your fingers, your toes. Rock your head side to side. Take your time to wake up your body and bring your mind back to the present. Gradually increase your movements. Eventually rolling onto your side. Take your time and be gentle. Finally, pushing yourself up to a seated position, bring yourself up. And then when you're ready, open your eyes. Really nice work. The practice of Yoga Nidra is now complete. Take a moment here. Breathe, move around a little bit. It's nice to write down the thoughts and memories and emotions you had during the practice. So, take some time to adjust. And thank you. Thank you for being here with me and Skylight today for Yoga Nidra. I'm grateful for you. You're amazing. Namaste.