Welcome to this guided yoga nidra practice.
In this session you'll be invited to relax your body,
Calm your mind and reconnect with your inner wisdom.
This yoga nidra is inspired by Svadhaya,
The Niyama of self-study and inner awareness.
As you're guided through this restful practice,
You'll explore the quiet wisdom within,
Helping you reconnect with your values,
Patterns and the deeper truths you carry.
It is my intention to bring accessibility to yoga nidra and all yoga and mindfulness practices,
So please remember to honor your comfort and feelings of safety.
Traditionally yoga nidra is practiced lying down with a straight spine,
But you may also practice on a bed,
A yoga mat or remain seated in a chair if that's more comfortable.
Choose a position where your body feels fully supported.
Use pillows under your head and knees if that helps and a blanket or eye mask or eye pillow for warmth and comfort.
Comfort is key.
Take a moment to settle in,
Making any last adjustments so your body can fully relax.
There's no right or wrong experience.
Whatever arises is welcome.
If your mind wanders,
That's okay.
Simply return to the sound of my voice,
Knowing this is your time to rest and receive.
If you're new to yoga nidra and feeling unsure,
You can listen to my yoga nidra explanation talk first and then come back to this meditation.
When you're ready,
Softly close your eyes and allow your body to settle.
The practice of yoga nidra is about to begin.
Take a gentle nourishing breath in and as you exhale,
Feel your body begin to soften.
Now bring to mind a sankalpa.
A sankalpa is a heartfelt intention or positive affirmation.
This is a short,
Present tense statement that reflects how you wish to feel or who you are becoming.
Let it arise naturally,
Without force.
For example,
You might choose to affirm your inner wisdom and commit to your heartfelt purpose in life.
Your sankalpa may be,
I turn inward with curiosity and compassion.
I learn and grow from every experience.
My inner wisdom guides me.
I will pause a moment so that you can settle on your sankalpa.
Silently repeat your sankalpa three times,
Planting the seed deep within your consciousness.
We now begin a journey through the body,
A practice known as rotation of consciousness.
As I guide your attention,
Simply notice each area without judgment.
There's no need to move,
Just feel and observe.
I will guide you quite quickly to help you stay present without lingering on thoughts.
Bring your awareness to your right hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Right hand,
Palm,
Back of the hand,
Right wrist,
Forearm,
Right elbow,
Upper arm,
Right shoulder.
Continue to bring your awareness to the right side,
Right side of the chest,
The right side of the waist,
The right hip,
Thigh,
Right knee,
Calf,
Ankle,
Heel,
Right sole of the foot,
The top of the foot,
All five toes on the right foot.
Moving to the left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Left palm,
Back of the hand,
Left wrist,
Forearm,
Left elbow,
Upper arm,
Left shoulder.
Now keeping your awareness on your left side,
Bring that awareness to the left side of the chest,
The left side of the waist,
The left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
All five toes on the left foot.
Feel the back of your body,
Bring your awareness to the back of the heels,
The back of the calves,
The back of the thighs,
Hips,
Lower back,
Upper back,
Shoulder blades.
Keep focusing your attention,
Bring your awareness to the forehead,
Eyebrows,
Eyes,
Cheeks,
Lips,
Jaw.
Now sense your whole body together,
The whole body together,
The whole body together.
Now,
Your body is worthy of clarity,
Your body deserves rest.
Let's bring kind attention to our breathing,
Gently bring your awareness to the natural rhythm of your breath.
Feel the gentle rise and fall of your belly as you breathe.
There is nothing to change,
Simply observe.
With every breath allow yourself to sink deeper into comfort and ease.
I will provide a moment of space here for this now.
Now in the quiet of this moment,
Imagine you are sitting in a peaceful quiet room.
The air is still and gentle light filters through a window.
In front of you is a low table with a simple journal resting on top.
This journal is not ordinary,
It is your inner book of wisdom.
Every page holds your life experiences,
Thoughts,
Questions and truths.
You don't need to write anything,
The pages turn by themselves,
Revealing what you are ready to see.
As the pages open,
You notice a moment from your life gently rising to the surface.
Perhaps a memory,
A decision or a turning point.
You watch without judgement,
Simply observing.
Now another page turns,
This time a message appears,
Not in words but as a feeling,
A quiet knowing.
It might be a reminder,
A value or a part of yourself that wants to be seen again.
Take a moment to sit with this message,
Allow it to rest with you.
Let the journal close softly,
It will be there when you return.
You are not here to analyse,
Just to listen.
Your inner self is always speaking,
When you create the stillness to hear it.
Breathe deeply,
Gently and allow this insight to settle into your awareness.
If it feels right,
Extend gentle gratitude to your inner self for your intuition that protects you and your inner wisdom that guides you.
You might like to promise yourself that you will be more attentive to this part of you,
Listen more,
Follow it more.
You may say thank you inner wisdom for protecting me and guiding me to live my best life.
Right now you don't need to fix anything,
You are wise and resilient and you know what you need to know.
All you have to do is be still and listen.
I invite you to complement and complete this yoga nidra with a few moments of shavasana,
Just being still and present with yourself without any direction,
Just being with whatever arises.
Allow yourself to relax further into complete stillness.
Simply be with yourself without any effort or expectation.
Let your awareness settle into the quiet space within you.
There's nothing to do,
Nowhere to go,
Just deep rest.
You may choose to remain in shavasana for as long as you like.
If you wish to stay,
Simply let the recording end and continue resting.
However,
If you're ready to return,
Gently bring your awareness back to your physical surroundings.
If you set a sankalpa,
Silently repeat it once more,
Knowing that this intention is already taking root within you.
Feel the surface beneath you.
Notice the gentle rhythm of your breath.
Begin to gently move your fingers and toes.
Stretch gently if that feels welcome.
Open your eyes slowly,
Returning to the present with a heart full of gratitude.
The practice of yoga nidra is now complete.
Congratulations for choosing now to take care of yourself.
Thank you for practicing mindfulness and yoga nidra with me.
