For the next 10 minutes,
I'm going to guide you through a deep relaxation yoga nidra.
Follow my voice as I name different parts of your body.
You don't have to react or respond to anything.
Simply listen and feel.
Staying awake as you follow my voice.
Starting on our right hand,
Thumb,
Index finger,
Middle,
Fourth,
Pinky,
Right wrist,
Right forearm,
Right elbow,
Right shoulder,
Right chest,
Right abdomen,
Right torso,
Right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Right foot,
Big toe,
Second,
Third,
Fourth and little toe,
Your right heel touching the floor,
Your whole right side of the body is fully relaxed.
Left hand,
Big thumb,
Index finger,
Third,
Fourth and pinky,
Left wrist,
Left forearm,
Left elbow,
Left shoulder,
Left chest,
Left abdomen,
Left torso,
Left hip,
Left thigh,
Left knee,
Left calf,
Left ankle,
Left foot,
Big toe,
Second,
Third,
Fourth,
Little toe,
Left heel touching the floor,
Your whole left side of the body is fully relaxed.
Relaxing your facial muscles,
Your eyelid,
Nose,
Cheek,
Lips,
Chin,
Ears,
Throat,
Collarbone,
Ribcage,
Heart center,
Upper abdomen,
Lower abdomen,
Your hip,
Quads,
Kneecap,
Shin,
Top of your feet,
And visualizing your whole body is lying flat on the sand,
Your whole body is lying down on a white sandy beach by turquoise water,
Your whole body is supported by the earth,
And feeling the sun shining on your skin,
On your face,
Chest,
Arms,
Legs.
As you're lying down on the beach,
The tide is rising,
And coming close and closer to your feet,
Feeling the cold icy ocean water washing up to your heels,
Ankles.
The water is so cold that it's frozen,
Your leg feels like it's freezing as it keeps washing up to your shin and your kneecap,
But this unpleasant feeling is not affecting you at all.
You allow this cold water to keep washing up to your hips,
To the core of your body,
Your chest,
Arms,
Shoulders,
And finding ourselves,
Finding our whole body submerged to this turquoise water,
Sinking down and down,
And as we're sinking down into this turquoise water,
We're releasing air bubbles,
Every air bubbles represent our thoughts,
As we're sinking we release the air bubbles,
We release all the thoughts in our head,
To allow us to sink all the way to the bottom of the ocean floor.
The bottom of the ocean floor is so warm,
Feeling like a layer of lava is lying down on the bottom of the ocean floor.
Your whole body is floating on the lava,
The lava is giving you warmth and energy,
Lightening up the fire inside of your belly.
You can almost hear the cold ocean water washing up to your knees and your ankles,
Crackling sound from the fire inside of your belly,
Just keep feeding it with kindling and trick,
Allowing the fire inside of your belly to grow bigger and bigger,
It's so big that you see yourself surrounded by the fire,
You see yourself sitting inside of the center of this bonfire,
Your whole body is surrounded by this orange red flame,
As you see this orange red flame in between your eyebrow center,
And keep breathing in,
Breathing in,
Maintaining this long deep breath,
Bring in air to the bonfire,
While seeing this orange red flame in between your eyebrow center,
Sitting inside the center of the bonfire,
You listen to the crackling sound of the wood,
Observing the fire and the wood burning into ashes,
Everything that is not needed right now is burned again into ashes,
Ashes,
Burn into ash and return to the floor,
To the ground,
And when all the wood,
When the all fire is burnt out,
There is nothing left here,
It's all empty in front of you,
Everything has returned to the ground,
Returned to the earth,
Everything has reset,
Empty and free,
And the whole sky is covered with golden colors,
The whole sky turned golden in front of your eyes,
And just stay here to witness what is happening in front of you and inside you.
