Welcome to this yoga nidra practice,
A space where you can soften,
Let go and allow your nervous system to unwind.
In this modern world our minds are often overstimulated,
Jumping from thought to thought like a restless monkey,
Swinging from branch to branch.
This constant movement can leave us in a state of stress,
With cortisol levels high and our nervous system on edge.
But right now,
In this moment,
There is nothing to do,
Nowhere to be.
This is your time to simply just be.
Yoga nidra is an ancient practice of deep relaxation,
A bridge between wakefulness and sleep that guides you into a state of effortless awareness.
As we journey through this practice,
Allow yourself to fully surrender.
Let's step out of the thinking mind and into the present moment,
Into the body,
Into deep ease.
Lying down now in a comfortable position,
Allowing the ground beneath you to fully support you.
Feel the surface beneath your body,
Whether it's a mat,
A bed or the earth itself.
Imagine lying on a patch of soft grass,
The warmth of the earth rising up to cradle you.
The air is fresh,
Carrying the scent of damp soil and a hint of earthy incense swirling around you.
Close your eyes and take a deep breath in and a slow breath out.
With each inhale,
Draw in a sense of calm.
With each exhale,
Release any tension and any weight you no longer need to carry.
Bring your awareness to the soles of your feet,
Sensing their connection to the earth.
Allow them to soften.
Move your attention up through your legs,
Feeling any tension melt away.
Your hips release,
Sinking deeper.
Your belly is soft,
Your chest open and at ease.
The shoulders,
The arms,
The fingers,
Completely relaxed.
Feel the gentle weight of your head as if resting in the hands of something greater than yourself.
As you scan through your body,
Notice any places that feel tight or restless.
Simply observe without judgment.
With each breath,
Invite those areas to soften,
To let go like a leaf drifting on a slow-moving river.
Now,
Take a moment to set your sankalpa,
A heartfelt intention or affirmation.
Your sankalpa is a short,
Positive statement in the present tense,
Something that resonates deeply within you.
It could be a quality you wish to embody or a simple truth about yourself.
Choose words that feel natural and supportive for you.
For example,
I am calm and at peace,
Or I trust the flow of life.
Bringing forward to mind your sankalpa and silently repeating it three times in your mind,
Feeling it as if it is already true.
Let it sink lovingly into your being,
Planting a seed of transformation.
Giving you space now to repeat this three times in your mind.
I invite you now to listen to the guidance of my voice as I rotate through different parts of your body,
Moving from part to part or point to point,
Letting your awareness land on these places briefly before we move on to the next.
Either visualising in your mind,
Seeing,
Feeling or simply noticing.
Starting with the bridge of your nose,
The entire length of it,
The space in the middle of your forehead,
The crown of your head melting,
Both cheekbones softening,
Both your left and right ear softening,
The length of your jawbone,
The entire inside of your mouth,
Your left shoulder,
Your left thumb,
Second finger,
Up to your heart space,
Your right shoulder,
Elbow,
Second finger,
Your left waist,
Your left big toe,
Second toe,
And fifth,
Your right waist,
Your right big toe,
Second toe,
And fifth,
Your entire body completely rested,
Completely at ease.
Feeling both hemispheres of your body,
Every part of your body completely rested.
Now shift your awareness to the natural rhythm of your breath.
No need to change it,
Just observe.
Notice how the inhale cools the nostrils,
How the exhale is warm as it leaves the body.
Imagine each breath grounding you further,
Like roots sinking deep into the earth.
With each inhale,
Visualize drawing in a golden healing light.
With each exhale,
Picture any remaining tension dissolving like mist in the morning sun.
Now I invite you to visualize a moment of pure joy and ease.
Imagine yourself standing barefoot on warm grass,
Cicadas humming in the background,
A soft breeze brushing against your skin.
Maybe you hear the distant sound of an uplifting melody playing,
A song that makes you smile,
Makes you sway.
Picture yourself in the kitchen,
Moving slowly,
Swaying to the music with someone you love.
There is laughter,
Lightness,
A simple joy in just being.
Maybe the scent of an earthy incense fills the space,
Grounding you further.
Here in this moment,
You are free,
Free from stress,
From worry,
From anything weighing you down.
As Bob Marley sang,
Don't worry about a thing,
Cause every little thing is gonna be alright.
Let those words sink in.
Let them settle in your heart,
In your bones.
This is your natural state,
Relaxed,
Joyful,
At peace.
Notice yourself witnessing,
As in this moment,
Ever so slowly,
Begin to bring your awareness back to the space around you.
Noticing the support beneath you,
Wiggling your fingers and your toes,
Taking a gentle stretch if that feels good.
Roll to one side,
Pausing for a moment before coming back to a seated position.
Notice how you feel,
Perhaps lighter,
Calmer,
More grounded.
Carry this sense of ease with you as you move through the rest of your day.
Thank you for sharing this practice with me.
May you be well,
May you be at peace,
And may you move through life with a sense of joy and ease.
Namaste from Bob Marley.
Namaste from Nicole Gural.
