Namaste,
This is Elara.
And This is a yoga nidra to help you relax so deeply.
To let go.
And to trust.
And to reconnect.
With your true nature.
Allow yourself to get as comfortable as you can.
You can get cozy in your bed if you are.
Using this yoga nidra to help you fall asleep at night.
Or you can choose another place where you feel comfortable.
Such as a couch or yoga mat.
If you are listening to this practice during the day.
Gathering any items of comfort.
Such as pillows and blankets,
Maybe a covering for the eyes to block out any light.
Getting as comfortable as you possibly can.
For building a foundation of physical comfort for yoga nidra.
Is important in order for you to be able to truly relax and let go.
So take your time,
It's always worth it.
The extra time to get as comfortable as you can.
Allow the eyes to close.
Directing awareness inward.
Allowing your breath to begin to soften and slow down.
Let's begin with three opening breaths.
Inhaling deeply through the nose and sighing it out through the mouth.
And again in through the nose and out through the mouth,
Letting go some more.
And one more in through the nose and out through the mouth to let go completely.
And direct your awareness into the body.
Feel the body support it.
And grounded.
By the surface beneath you.
Sense the energy of Mother Earth underneath you,
Supporting you,
Loving you,
Nurturing you.
And allow your body to sink deeper into this support.
Relaxing.
Your face.
Your forehead.
And whole head.
Softening throughout the chest.
Shoulders.
Arms and hands.
Relax the belly now.
The hip.
Legs and feet.
Relax the whole body.
Relax.
Even the mind.
Resting awareness in the space.
Between the ears.
Feel the space relaxing and letting go.
Allowing your mind to relax like softening a tight muscle.
Like opening a tight fist give your mind permission to.
Just let go.
And be supportive.
There's nothing to fix right now.
There's nothing to figure out.
And let yourself be at ease.
And begin to direct your awareness.
Into the space of the heart.
The heart center in the center of the chest.
Feel as though you are breathing in and out through the heart space.
Feel a gentle expansion throughout your heart center.
Each time you inhale.
And feel a softening.
Each time you exhale.
Tuning in to the innate wisdom of your own heart.
The very essence of your being.
And from this space.
Allow sankalpa,
A heartfelt intention,
To emerge.
It could be one word.
Or it could be a phrase.
Such as I am deeply at peace.
Or I trust surrender.
And late.
Repeat your sankalpa silently three times.
Using your own heartfelt intention.
Or I am deeply at peace.
Or perhaps I relax.
Deeply.
Surrender.
And lick.
And now Follow my guidance as we move awareness throughout the body.
Rotating consciousness from.
Point to point.
And each body.
Point that I mentioned.
Allow this point in the body this part of the body to relax so deeply.
Simply tune into the sensations.
In each part of the body.
Allowing the body to relax.
Start by directing awareness.
Into the forehead.
And into the center.
Of the eyebrows,
The mind's eye.
Resting deep in the mind's eye.
And letting go.
Trust.
Surrendering.
To your own highest and best good.
To your own inner wisdom.
Expand awareness to relax the whole forehead.
Temples.
Cheekbones.
Eyelids.
And the eyes themselves.
Sense the bridge of the nose.
And the tip of the nose.
And the air at the nostrils.
The opera lip.
Lower left.
The space between the lips.
Chin.
And show.
Both ears.
The outer ears.
And the inner ears.
Inside of the mouth.
The tongue.
Gums,
And teeth.
Allowing your whole mouth to relax.
And your whole face.
And the whole hat.
Following sensations down to.
The shoulders.
Feel the right shoulder.
Upper arm.
Album.
Forearm.
Wrists.
The right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm of the right hand.
The back of the hand.
The whole hand.
The whole arm.
And shoulder.
Awareness floating over to the left shoulder.
Upper arm Elbow four R.
Rest.
The left thumb.
Index finger.
Middle finger.
Ring theme.
Little finger.
The palm of the left hand.
The back of the head.
The whole hand.
R.
And so on.
The center of the throat.
Collarbones.
Center of the chest,
The heart space.
The whole chest.
Diaphragm.
4th cage upper belly.
Lower Valley.
The pelvic bowl.
Right hip.
Bye me.
Lower leg.
Ankle.
Right big toe Second toe.
Sir.
Four,
Little toe.
The soul of the right foot.
The top of the foot.
The whole fuck.
Lay.
And here.
Awareness drifting over to the left hip.
5 me.
Lower leg.
And grow.
Left big toe.
Second toe.
Sir.
Four.
Little toe.
Sole of the left foot.
Top of the foot.
The whole fuck.
Lay.
And hip.
The pelvic bowl.
Tailbone.
Sacrum.
Lower back.
Mid-bath.
Upper back.
Both shoulder blades.
Back of the neck back of the head.
Crown of the head.
And back into the mind's eye.
Between the brows and the forehead.
Sinking deeper.
And deeper.
Into inner awareness.
In mind's eye.
Begin to sense the natural flow of the breath in the body.
Sensing the air at the tip of the nostrils.
Guide the breath gently.
By inhaling.
Through the left nostril.
And exhaling out through the right nostril.
Now inhale in through the right nostril.
Exhale out through the left.
This is one round.
And again in through the left.
I'll do the right.
Just imagine.
In through the right.
Out to the world.
Continue in this way.
Just imagine inhaling through the left nostril.
Exhale right.
Inhaling right.
Exhaling life.
Continue at your own pace.
Inhaling through one side,
Switching at the top.
Always inhaling through the same side as you just exhale.
Switching at the top to exhale out the other side.
Alternate nostril breathing.
Nadi Shodhana.
Helpful for balancing your entire nervous system.
The right and left hemispheres of the brain.
Helpful for releasing stress and tension.
From the body and mind.
Continue on.
If you get mixed up.
That's okay.
Just start again.
By inhaling left.
And exhaling right.
Inhaling right.
Exhaling well.
At your own pace.
The natural rhythm of your breath.
Finishing the cycle that you're on.
And then do one more.
In through the left.
Never.
In through the right.
And out through the left.
Finishing layer.
And ever so gently once again.
Direct awareness into the mind's eye.
And from the mind's eye into the heart space in the chest.
Feel the softness of your heart.
And expansive nature of your heart.
Feel your body soft and relaxed.
Getting happy.
Sinking down deeper into the earth.
Your whole body.
Have me,
Like both of them.
Sinking deep into the earth.
And could you now feel your body giving you light?
As if your body was floating up off the surface.
Weightless.
Empty and free your whole body.
Your whole body.
We bless.
Reconnect with happiness in your body.
As if your body was filling with heavy sand.
And sinking down into the earth.
Now.
Feel as though your body is filling with air and beginning to float again.
Weightless and free.
Now each time you're exhaling,
Feel your body getting heavier.
Each time you're in.
Feel your body getting light.
Back and forth.
Exhale happy,
Inhale light.
Exhale heavy.
Inhale out.
At your own pace.
Now let that go.
Feeling your body comfortable.
And relaxed,
Not too heavy or light.
Fully supported.
And at ease.
Guiding awareness back into the mind's eye.
Allow any images or colors.
Or shape.
That may naturally,
Spontaneously arise.
To come and go.
As you rest your awareness in the mind's eye.
And you may choose to.
Allow.
The images that I mention now too.
Calm and go in the mind's eye,
Not attached to any of this.
Allowing them to rise and fall.
A tranquil mountain lake.
A tranquil mountain.
A flock of birds soaring high up in the sky.
A flock of birds soaring high up in the sky.
A deep dark green forest at night.
A deep dark green forest at night.
Lions and lambs resting together.
Lions and lambs resting together.
A deer leaping across the meadow.
A deer leaping across the meadow.
A gentle mist.
Forming over the field.
A gentle mist forming over the field.
Allow these images to dissolve.
As you drift deeper into inner silence and stillness.
In the mind's eye.
And now awareness drifting back into the heart center,
Center of the chest.
Connecting with the softness.
And grace of this space deep within you.
Drifting deeper and deeper inward into the heart space now.
Feeling the spaciousness.
Softness and sweetness of your own heart space.
Allow yourself to rest here.
Connecting with.
Your own loving essence.
Your own true nature.
Spacious.
And finish.
Boundless loving essence.
As you rest in your heart.
It is now time to reconnect with your Sun Kali.
Stating it to yourself again three times.
Such as I am deeply at peace.
Or I relax deeply.
Surrender.
And let go.
Come.
Know that your own inner self hears and accepts your heartfelt intentions.
And you can let go.
There's nothing more you need to do about it.
Now allow the following affirmations to resonate deep within you.
Lao and Mai voice and my words to be your voice and your word.
I am Loving Essence.
I am Loving Essence.
I relax and let go completely.
Trusting my inner guidance.
I relax and let go completely.
Trusting my inner compass.
I love to connect with my own true nature.
As it is the most natural thing to do.
I love to connect with my own true nature.
As it is the most natural thing to do.
As I rest in my heart.
I am hope.
As I rest in my heart.
I am whole.
All my needs are met easily and aptly.
All my needs are met easily and effortlessly.
The universe is good and operating correctly at all times.
The universe is good.
And operating correctly.
At all times.
All is well in my world.
All is well.
In my world.
I am healed and whole.
I am healed and blessed.
As these affirmations gently drift away.
Allow yourself to rest here as long as you like.
And if you are wishing to fall asleep.
Allow the sweet unconscious sleep.
To take you into.
The land of sweet dreams.
And when you are ready to turn back.
Allow.
Little movements to emerge into the fingers and toes.
Wrists,
Ankles,
Taking another gentle breath in through the nose.
And sigh in.
Moving the body in any way that feels good.
As if you were just waking up on your most deep and restful sleep.
Shifting your position in any way that feels good.
Perhaps turning onto your side if you were resting on your back.
And noticing the effects of your practice.
Notice the stillness of the mind.
Quiet heartbeat.
Relaxed body.
And know that you can come back to this place anytime and as often as you like.
And the more easier it gets,
The more often we do.
As the effects of the practice of yoga nidra are accumulated in you.
The benefits to the nervous system.
And the whole being.
And begin to spill over into the rest of your life.
Bringing more peace.
More relaxation.
More presence.
And more jaw.
Into your life.
And I am so deeply grateful that you gave this time to yourself today.
And allow me to guide your practice.
I look forward to being with you again soon.
From my heart to yours.
Namaste.
