Namaste,
Welcome to this Yoga Nidra practice for letting go and emotional release.
Yoga Nidra is a state of conscious rest where the body relaxes deeply and the mind becomes quiet and receptive.
During this practice,
You do not need to do anything,
Simply listen and allow the body and mind to rest.
Lie down comfortably in Shavasana,
Allow your legs to relax and fall slightly apart.
Let your arms rest beside your body,
Palms facing upward,
Gently close your eyes and now take a slow deep breath in through the nose and slowly exhale through the mouth.
Again inhale deeply and gently release.
Allow the breath to return to its natural rhythm and with every exhale feel the body softening.
Let the weight of the body sink into the earth and know that you are safe and supported.
Now we set a Sankalpa,
A heartfelt intention.
For this practice,
Choose a simple intention connected to release and peace.
It can be like,
I release what no longer serves me or I am safe to let go.
Choose whatever it means to you today.
Now silently repeat your intention three times with full awareness and feeling.
Plan the seat gently in the quiet mind.
Now we move through awareness through the body.
Simply listen and feel each part as it is named.
Bring awareness to the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the waist,
Right hip,
Right thigh,
Ankle,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now shift awareness to the left side,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Left waist,
Left hip,
Left thigh,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back of the head,
Shoulders,
Upper back,
Lower back,
Right side of the back,
Buttocks,
Back of the thighs,
Back of the knees,
Calves,
Heels.
Now bring awareness to the front body,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eye,
Left eye,
Nose,
Upper lip,
Lower lip,
Chin,
Right side of the chest,
Left side of the chest,
Center of the chest,
Upper abdomen,
Chin,
Navel,
Lower abdomen and feel the entire body resting together,
Calm,
Still,
Relaxed.
Now bring attention to the natural breath,
Notice the gentle rise of the abdomen as you inhale and the soft fall as you exhale,
The breath flows effortlessly,
Imagine that with every inhale you receive calm and with every exhale you release tension.
Let the breath wash through the body like a gentle wave and let's continue observing quietly,
Imagine you are sitting beside a quiet river,
The water flows slowly and peacefully and this river represents the natural flow of life,
Thoughts,
Worries and emotions sometimes accumulate in the mind,
Today you are simply allowing them to flow away,
Imagine placing any tension or worry onto a small leaf and gently place that leaf on the river,
Watch it flow away,
There is no need to hold on,
If another thought arises place it gently on a leaf,
Let it drift away with the current,
Every exhale releases something you no longer need,
Old stress,
Old stories,
Old tension,
The river carries it away effortlessly,
Now imagine a soft golden light above you and this light represents peace and inner strength,
With every inhale this golden light fills the body,
Flowing through the head,
The throat,
Abdomen,
All the way to the feet,
Every cell of the body becomes lighter,
Calmer and rest here in this quiet,
Now bring awareness to the tightness in the body,
Remember the feeling of stress or tension,
Observe it briefly and now release it completely,
Feel deep relaxation spreading through the body,
Tension dissolving and now notice the feeling of holding on,
Gripping tightly to something and now experience letting go,
The hands opening,
The heart softening,
Observe the difference between holding and releasing,
Let the body rest in ease and openness,
Now bring back your sankalpa,
The heartful intention for today's practice and repeat it silently three times in your mind and let it settle deeply in the mind and in the heart,
Begin to bring awareness back to the body,
Notice the natural breath,
Feel the body resting on the floor,
Become aware of the space around you,
Listen to the sounds in the distance,
Gently begin to move your fingers and your toes,
Take a deep breath,
Stretch the arms and legs if that feels natural and roll gently to any side,
Pause there for a moment,
Slowly come to a comfortable seated position,
Bring the palms together at the heart,
Relax your shoulders,
Your jaw,
Your forehead and notice the calm and spaciousness within,
Carry the sense of ease with you,
Namaste
