You're about to deeply relax,
Please find a quiet space where you won't be interrupted.
Lay down on a yoga mat or your bed,
Covering yourself with a blanket or put an extra layer of clothes to stay warm.
Place your arms slightly away from your body with palms turned upwards,
Your feet and toes facing outwardly,
Finding the most comfortable position so that your body can remain still during the practice.
Now,
I invite you to make a short positive statement that reflects one of your desires,
Starting with I am,
Such as I am living with courage,
I am deeply loved or I am happy and healthy.
Repeat it to yourself three times with a strong feeling and belief that it is already so.
Now,
We'll begin to scan the body.
I'm going to mention different parts of the body.
Bring your awareness there but do not concentrate too intensely.
In case your awareness strays away,
Just continue following right where you find yourself,
Hearing and feeling.
Bring your awareness to your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The space between the fingers.
Palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Arm,
Right big toe,
Same,
The space between the fingers,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Shoulder,
Left side of the waist,
Right shoulder blade to the tailbone,
Sensing the whole pelvic area,
Right thigh in contact with the floor,
Your awareness to the top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Center between the eyebrows,
Right eye and eyelid,
Bridge of the nose,
Right cheek,
Left inside of the right cheek,
Inside of the left cheek,
The space between the lips,
Upper abdomen,
Whole pelvic area,
Envelop it with your awareness,
Sense the whole front side of the body,
Whole right leg,
Sensing.
Now gently become aware of the volume,
Notice the whole body lovingly supported by the ground.
As you breathe in,
Feel the coolness of the air,
As you breathe out,
Imagine calmness flowing like a stream from your chest into your arms and legs,
Pure breath being slower,
Calmer,
Feel the relaxation rippling through your body.
Now repeat to yourself that same positive I am statement that you made at the beginning with feeling,
Intensify it,
Making it strong and bright.
With your next inhale,
Gently start moving your fingers and toes,
Softly,
In a way you feel your body wants to wake up.
And thank yourself for taking the time to practice and care for yourself.
Now,
In your own time,
Gradually,
Gently open your eyes.
My name is Nikolina and from my own experience,
Yoga Nidra is the most effortless path to well-being that enables deep personal transformation,
Uncovering inner radiance,
Joy and aliveness.
I'd be so happy to hear about your experience and how did you feel before and after.
