Hello and welcome to your Yoga Nidra for deep relaxation and healing.
My name is Nicolina and in today's practice I've prepared a short grounding massage for you and a soothing autumn journey.
I'll just share a few words about the Yoga Nidra practice.
Yoga Nidra is an ancient practice that promotes deep relaxation,
Stress relief and self-awareness.
You can practice lying down on your back or seated in a comfortable position.
Go ahead and tuck yourself under a warm blanket,
Make all of the adjustments until you find your most comfortable position and whenever you are ready,
Gently close your eyes.
Now rub your palms together for a moment just like you would if you wanted to warm them up.
Place your hands on your face with palms down to the left and right of your nose.
The warmth starts to relax the muscles of your face.
Then placing your fingers onto your right and left temple,
Slowly massage your temples and then place your right palm over your forehead and slide your right hand across the forehead to the right.
Then switch,
Place the left palm over the forehead and slide your hand to the left side.
Continue alternating the hands in the tempo that feels right for you.
Calming and clearing the mind.
A few more times add as much pressure on the forehead as it feels comfortable,
Needed in this moment.
Then slowly,
With awareness,
Bring your arms next to your body with palms facing the ceiling.
As you take a deep inhale through your nose,
Allow your body to sink deeper.
As you observe your breath coming back,
What would you like to state as your sankalpa today?
Try to state your sankalpa as if your healing has already occurred.
This will make it more effective.
You might affirm I am strong,
Resilient and at peace with my body.
Repeating it to yourself with a deep sense of trust in the innate intelligence that carries out millions of complex homeostatic processes in our body.
Healing,
Digestion,
Breathing and circulation all happen without us ever having to think about it.
Repeat your sankalpa a few times.
I am strong,
Resilient and at peace with my body.
Our body scan will be guided to relax each part of your body.
This will help to release physical tension and it will bring your awareness into your body.
If you find your mind wandered somewhere else,
Simply bring it back and continue with the body part I mentioned.
So now please bring your awareness to the crown of your head.
Feel all of the sensations on the top of your head.
Feel your forehead.
The right temple.
Sense your whole mouth,
Left side of the chest and its beat.
Awareness into your right hand.
Sense the right thumb.
Index finger.
Middle finger.
Little finger.
All of the fingers of your right hand.
And all of the spaces between the fingers.
Sense your right palm.
Forearm.
Top of your right foot.
Little toe.
And let your awareness to the left side of the body.
Into the left hand.
Sensing the left.
And all of the spaces between the fingers and all of the toes of your left foot.
So now please bring your awareness to the parts that are in contact with the support beneath you.
Feel your right heel in contact with the floor.
Backside of your right thigh.
Backside of your left thigh.
Feel the meeting points of your back with the surface.
The back of your right hand in contact.
Sensing the places along the right arm that contact with the floor.
And places along the left arm.
The back of your head in contact.
The back of your head.
As you let it sink deep into the surface it is resting on.
And then sensing your whole right leg.
Both legs simultaneously.
Sensing your whole torso,
Head and your face.
And your whole body sinking into the surface beneath you.
And now,
If you like,
I'll take you on a soothing journey into a very special forest.
It is a crisp autumn morning and you come to a forest because you felt strangely drawn to it.
As if you knew that's exactly what you need.
And you notice how some trees kept their evergreen look.
While others have put on their colourful gowns in those colours they always choose at this time of the year.
A magnificent tapestry of red,
Orange and gold.
Moved by the beauty you might feel a sense of profound awe.
As you're slowly threading the path lined with fallen leaves that crunch beneath your feet.
You hear birds singing therein and a soft breeze caresses your face.
Even though it is the midst of autumn.
And with each new step you feel yourself more grounded and centred.
And with each new inhale of that crisp,
Fresh air.
And you venture further into the forest feeling a peculiar sense of wonder and anticipation Bill,
What else is there?
What else awaits you today?
It was as if time had frozen and you are the only one with this extraordinary nature.
You opt for a path paved fully with bright yellow leaves.
Its yellow leaves shimmer brightly as if they are sprinkled with golden glitter that now illuminates the entire forest.
Its branches stretch high into the sky covered in shimmering leaves that glow.
And as you're standing there gazing up in awe you reach out and touch one of the shimmering leaves.
Make your wish go.
Your heart fills with thankfulness as you state your desire for healing.
Trusting that everything is possible indeed and so is your healing.
You give thanks to the golden leaf tree.
Feeling a deep connection to the world around you and yourself.
As you repeat your sankalpa from the beginning I am strong,
Resilient and at peace with my body.
With a newfound hope and trust that you slowly take your way back home.
And may this journey be your source.
I dare to slow down and appreciate the profound impact that nature can have on our souls.
If we take the time and playfully turn our imagination and magic on.
At the end I want to thank you for being here and for listening.
I am so honoured and grateful for being able to support you on your healing journey.
And I would so like to hear from you what kind of healing have you wished for yourself and where from in the world are you listening?
If you'd like to support my work,
Simply share this practice with someone in your life who needs a healing and who might benefit from this deeply relaxing practice.
Thank you so much and have a peaceful rest of your day.
