Hello,
Sweet friend.
I am grateful you are here.
Welcome to this inspiring yoga nidra.
Take a deep breath and arrive fully in this moment of rest and renewal.
This is your time to soften,
To let go,
And to reconnect with the radiant glow that already lives within you.
As the days begin to stretch a little longer,
We are reminded that light is always returning,
Both in nature and within ourselves.
Even in the quietest moments,
Your inner light is always present,
Waiting to be seen,
Nurtured,
And embraced.
As the words spoken by Maya Angela remind us,
Nothing can dim the light that shines within.
These words encourage deep self-belief and embrace your inner glow with confidence and grace.
Allow these words to gently guide you through this session,
Encouraging self-belief and embracing the inner glow with confidence and grace.
Listen to my voice with a kind curiosity and try to remain awake and aware,
The best that you can,
Embracing the experience,
Whatever you may feel.
Just realize there's no wrong way to do this practice because your body will take away exactly what it needs.
Now let's begin to prepare for our session of deep rest.
Eliminate any distractions,
Turn off notifications,
Perhaps dim the lights,
Gather your props,
And adjust the volume so it's perfect just for you.
Find a comfortable position lying on your back or sitting propped in a chair,
Making sure you are completely comfortable.
As you begin to settle into our practice of deep rest,
Let yourself soften.
Gently close or cover your eyes,
Releasing any heaviness,
Doubt,
Or hesitation.
With each breath,
You will feel the warmth of self-belief returning,
The spark of joy rekindling,
And the quiet confidence of knowing that you are enough,
Just as you are.
Bring your awareness to your breath.
Take a deep breath in,
Open your mouth,
And slowly exhale.
Release any lingering tension or worries,
Allowing yourself to be fully present.
Now trust in the process of release and renewal as we begin this journey together.
May this practice bring you the peace and the clarity you seek,
And may it easily open the door to new beginnings in your life.
Let's begin.
Slowly and carefully,
Allow yourself to settle into this moment,
Giving yourself permission to be present.
There is no place to go.
There is nothing to do.
Just let go of any expectations you may have for yourself or for this practice.
Slowly notice how your body feels.
Are there any areas of tension or do you feel relaxed?
At this moment,
We're going to use a tense and release technique.
Now let's begin with your hands and your arms.
Take a deep breath in,
And as you do,
Clench your fists tightly.
Squeeze your hands,
Your forearms,
The upper arms as tightly as you can.
Hold on so that tension is present for a moment,
Feeling it build.
Now as you exhale,
Slowly release the tension.
Let your hands unclench.
Allow your arms to relax.
Notice the difference.
The difference between tension and relaxation.
Feel the ease in your muscles.
Feel the tension melt away,
Leaving behind a sense of lightness.
Now focus on your legs and your feet.
Take a deep breath in,
And as you do,
Put your toes and tighten the muscles in your calves and your thighs and glutes.
Hold that tension.
Feel the strength in your legs.
And now slowly exhale and release.
Let your legs,
Let your feet relax completely.
Notice how your whole body feels lighter and more at ease.
Now finally,
Let's engage the whole body.
Take a deep breath in,
And as you do,
Tense every muscle in your body from your head to your toes.
Squeeze your fists,
Tighten your arms and shoulders,
Your face,
Legs,
Feet.
Hold that tension.
Feel the intensity.
And now slowly exhale fully,
Releasing all the tension in your body.
Let everything go.
Feel a wave of relaxation just wash over you from head to toe.
Take a moment to notice how your body feels now.
Take notice if there's anything you can do to make yourself more comfortable.
Please adjust if you need to.
Settling in for our practice of deep rest.
Normal breath in,
Normal breath out.
Embracing the natural rhythm of the breath.
Feel the breath with the exhale.
Now bring your attention to your heart center.
Direct all your attention to your heart.
Listen to it whisper to you.
Listen to your heartfelt intention.
If you're working on your own intention,
You're welcome to use it.
Or if you'd like,
I invite you to use one of the following,
Whichever one resonates with you.
Just silently repeat it to yourself three times.
I am living with confidence and joy.
Or I am embracing my inner radiance.
Again,
I am living with confidence and joy.
Or I am embracing my inner radiance.
I am living with confidence and joy.
Or I am embracing my inner radiance.
Now bring your awareness back to your breath.
Observe the breath.
You don't have to change the breath at all.
Just notice the gentle ebb and flow of the breath as you breathe in and as you breathe out.
What is the difference between the inhalation and the exhalation?
One may feel a little stronger,
The other a little softer.
One may feel a little warmer,
The other a little cooler.
Feel the breath as it passes the throat.
Can you feel the difference of the inhale and the exhale in the throat?
Feel the chest rise and fall with each breath.
Feel the abdomen rise and fall as you breathe in and you breathe out.
Now feel the whole body breathing.
Feeling the subtle expansion that occurs in the body during the inhalation and then the sudden release that occurs with each exhalation.
Feel as if you're surrounded by an ocean of air.
Each inhale is like a wave from the ocean.
The air rises up through the body and then each exhale that wave of air drifts back into its source.
Feel the deep connection to life provoked by the breath.
Feel the safety and the comfort the breath provides,
Nourishing you every moment,
Nourishing every cell within your body.
Now bring your awareness to the surface beneath you.
Now begin noticing the sensations of your physical body.
Feeling the whole body being supported.
Feel the senses being engaged.
Feel the mouth,
The lips,
The teeth,
The gums.
Feel the tongue within the mouth.
Notice any taste that's present in your mouth.
Observe the jaw.
Do you sense any tension in your jaw?
Gently separate your teeth.
Allow the tension to slowly release.
Feel the ears,
The right ear,
The left ear.
Both ears together.
Feel the sound arriving to the ears.
Listen to the sounds of the room.
Listen to the sounds of the outside world filtering into your room.
Listen for the sounds of your body.
Can you hear your heart beating?
Do you hear the body breathing?
Listen to my voice.
Let the sound make its way from the outer ears to the inner ears.
Feeling how the body receives the sound.
Feel the upon your face and the air and the air that enters the body through the right nostril,
The left nostril.
Observe any sense of smell that may be present.
Feel eyes resting in the head.
Feel the skin around the eyes and the eyelids.
Feel the eyelashes resting upon the skin below the eyes.
Now bring your awareness to the forehead and notice the temperature of air on the forehead.
Feel the sensation of the surface beneath your head.
All the sensations of the head at once.
Notice if a sensation changes as you move down into the neck,
The throat,
The sensation of the shoulders,
The upper arms.
Notice if the sensation feels different in the elbows,
The lower arms,
The hands.
Feel the palms of the hands,
The fingers.
Both hands together.
Observe the sensation of the chest and the upper back.
Can you feel the sensation of the heart beating in the chest?
Feel the abdomen,
The lower back.
Bring your awareness to the sensation of the hips,
The pelvis,
The upper legs.
Notice the sensation in the knees,
The ankles,
The soles of the feet,
The top of the feet.
Feel the sensation of both feet together.
The whole body now,
From the top of your head to the tips of your toes.
The whole body alive with sensation.
Now in your mind's eye,
Imagine yourself standing at the edge of a vast ocean.
Just before dawn,
The horizon stretches endlessly before you.
The sky wrapped in deep velvety blue.
The air is crisp,
Carrying the scent of salt and renewal.
As you take a deep breath,
You feel the cool sand beneath your feet,
Grounding you,
Connecting you to the rhythm of the earth.
The gentle waves roll in,
And the gentle waves roll out,
Whispering a promise of new beginnings.
Slowly the first golden rays of the sun peek over the horizon.
The warmth touches your face,
A soft glow spreading across your skin.
You inhale deeply,
Feeling that light not only around you,
But within you.
With each breath,
That golden warmth begins to expand inside your chest,
Radiating outward,
Filling every part of your being.
It melts away doubt,
Dissolves tension,
And awakens a quiet confidence deep inside your core.
As the sun continues to rise,
Your light grows stronger,
Steadier.
You are radiant.
You are whole.
You are exactly where you are meant to be.
Breathe in this light.
Feel it settle within you.
And know that it's always here,
Even on the cloudiest days.
Abiding in pure awareness.
Abiding in pure silence.
Deeply resting.
Resting deeply in self belief and confidence.
Let's bring back your heartfelt intention you made earlier.
Believe it is true.
Know it is true.
Silently whisper the one that resonated with you.
I am living with confidence and joy.
Where I am embracing my inner radiance.
Rest here as long as you need.
Whether you're ready to rise and carry this glow into your day,
Or if you wish to drift into a peaceful,
Nourishing sleep,
Just know that this light will always be within you.
Steady and unwavering.
You are enough.
You are radiant.
And you are deeply loved.
When you're ready,
Gently bring movement back to your fingers or toes.
Carry this warmth with you,
Letting it guide you through your day or into the sweetest dreams.
May your inner light shine bright always.
Until next time,
Just breathe.
