Hello and welcome to this Yoga Nidra session.
My name is Julie and I will be guiding you on this journey.
Yogyanidra is also known as yogic sleep.
This practice will allow your body to rest as if it were asleep.
While your mind remains awake and aware.
You will continue to hear the sound of my voice throughout.
If you notice that you drift into sleep,
Welcome it with kindness and without judgment.
It may simply be exactly what you need in this moment.
Begin by settling into a comfortable resting position.
Ideally lying down.
If you prefer,
You may also choose to sit.
Feel free to pause this audio while you get settled,
And begin again once everything feels ready.
Take a moment to arrive and allow the body to rest in stillness.
Supported by the ground or sit beneath you.
Gently make any last adjustment you need so the body can remain comfortable without any effort.
Let the eyes soften and slowly close.
And begin to notice the simple fact that you're here.
Supported.
Held.
Feel the contact between your body and the surface beneath you.
The weight of your body sinking.
Nothing to hold.
Nothing to manage.
There is nothing you need to do right now.
Nowhere you need to go.
You can simply rest here.
And perhaps quietly.
You begin to sense a first layer.
Of safety.
You're safe.
Start by bringing your awareness to the body.
Not changing anything,
Simply sensing.
Begin with the right hand.
Bring your attention to your right hand.
Fingers of the right hand.
Palm of the hand.
Back of the hand.
Right wrists,
Forearm.
Elbow Upper arm.
Right shoulder.
Sliding down to the right armpit Side waists.
Right hip,
And now going to your right thigh.
Right knee.
Lower leg.
Ankle Feel the right heel.
Solve the foots.
Top of the foot.
And all the toes.
Feel the whole right side of the body resting.
The whole right side of the body supported.
Now move your attention to your left hand.
Fingers of the left hand.
The palm,
Back of the hand.
The left wrist,
Forearms.
Left elbow.
Upper arm.
Shoulder.
Sliding now to your left armpit.
Continuing to the side waist.
The left hip.
Continuing to the left side.
Lower leg.
Ankle.
Sensing in your heel.
Soul of the left foot.
Top of the left foot.
And all the toes.
Feel the whole left side now.
So all left side of the body resting.
Supported.
Now bring awareness to the back of the body.
The back of the head.
Shoulder blades.
Middle back.
Lower back.
Belvis.
Feel the back of the legs.
The heels.
No effort needed.
Now the front of the body.
Starting with the forehead.
Bringing your attention to the forehead.
To the eyebrows.
And the space between them.
The temples.
The ears.
And the space between them.
Fill the eyes.
Cheeks.
Throats Breastbone.
And slowly arriving to the heart.
The chest.
The belly.
The belly softening if it wants to.
The hips.
The front of the legs.
Now feel the whole body together.
A complete body resting.
Breathing.
Support it.
Safe.
And if there is any place holding tension,
Simply notice it.
There's nothing to change.
And maybe quietly.
As you are safe here.
You can grant yourself the permission to soften.
Even just a little.
You are allowed to soften.
Begin to notice the natural movement of your breath.
It's a gentle rise.
And full.
Perhaps feeling the breath in the belly,
Softly expanding.
Softly releasing.
No need to control it.
Just this quiet rhythm.
A quiet rhythm that is already here.
With each exhale,
The body may settle slightly deeper.
With each inhale.
The body creates a little bit more space.
Breathing in.
Breathing out.
Breathing in safety.
Breathing out without holding anything.
Now come with me on the journey.
Imagine yourself in a place that is quiet and completely untouched.
You find yourself on the path along the side of a mountain.
Gently elevated above a wide fjord.
The ground beneath you is firm.
Naturally supportive.
There is nothing unstable here.
Only something you can rely on without effort.
The air is crisp and fresh.
And as you breathe in,
It feels cool in the body.
Creating space with each inhale.
There's nothing heavy,
Nothing to carry.
From where you stand,
You can see the fjord below.
Stretching long between the mountains.
Calm.
Almost still.
Its surface reflects the landscape.
The sky,
The rocks,
The trees.
Just like a mirror.
A quiet mirror.
Even from here.
You can sense its purity.
You begin to walk slowly along the path.
The steps come naturally.
And forced.
The path gently leads you downwards.
Easy to follow.
Without urgency.
There is nothing to figure out.
Just placing one foot.
And then the other.
Further down.
The air brushes lightly against your skin.
The sounds are minimal,
Just a distant echo of water.
Or maybe simply the sound of silence itself.
In the distance,
Along the edge of your fjord.
A small village appears.
A few wooden houses.
Painted in deep red.
Resting quietly near the water.
Part of the landscape.
Simple and undisturbed.
You continue until the path opens onto flat ground near the water.
You pose.
The water is now closed.
Transparent.
Revealing soft layers of green and blue beneath the surface.
The body is at ease.
You feel safe.
Perhaps you take a few steps closer to the water edge.
Slowly.
There's no hesitation in the body.
Just a quiet willingness to move.
You stand here.
Looking out across the fjord.
Wide and uninterrupted.
While the body remains at ease where it is.
There is no need to push forward and no need to withdraw.
Just standing here.
Presence.
With the space in front of you.
And the support here,
Beneath you.
And perhaps you realize.
That you can remain here.
Strong Open.
Safe.
Supported.
And you take a few deep breaths here.
In this place that feels safe enough to remain.
And open enough to stay.
And slowly the fjord is fading away.
You gently begin to bring your awareness back to the body.
Back to the surface beneath you.
Back to the natural movement of your breath.
Notice again the points of contact.
The weight of the body supported.
There is nothing you need to carry from this practice.
Only the reminder that your body knows how to feel safe.
Slowly,
You will start to deepen the breath.
And inviting small movement into the fingers,
The toes.
Maybe rolling your head from left to right and right to left.
And slowly coming back.
Keeping in your heart.
This grounding,
Safe journey you've just made.
Thank you very much for practicing together.
See you next time!
Namaste.
