Hi,
My name is Crystal.
I am an EFT tapping coach and guided meditation teacher here on Insight Timer.
I'm so grateful that you are joining me for this beautiful yoga nidra.
Find a comfortable position where you can be relaxed,
Supported by any pillows or blankets,
And let's get cozy and relaxed.
Yoga nidra is generally done without music,
So you will hear my voice guiding you,
And there will also be periods of silence,
But you will hear my voice as we pick back up on our journey.
Find a really,
Really cozy spot.
You can do yoga nidra on the floor,
On a yoga mat,
From your bed,
On your couch,
Anywhere that you can be uninterrupted and completely comfortable.
So take a few moments here and get settled.
Grab pillows,
Blankets,
Bolsters,
Anything else you'll need just to make yourself more comfortable.
So we will begin by settling into our bodies.
If you are comfortable,
Close your eyes.
Get all your wiggles out before we really get started on our journey,
And allow your breathing to flow at a natural pace.
Wiggle your fingers and toes,
And just allow them to relax.
Allow yourself to feel heavy on the surface you are on.
I invite you to set a personal intention,
Or a sankalpa,
For this practice tonight.
This can be related to experiencing or embodying abundance in any way in your life.
Take a moment here to repeat your sankalpa,
Your intention,
Three times to yourself.
Remembering to breathe,
Breathe naturally.
I invite you to take a deep breath here,
In through the nose,
Holding it at the top,
And then out through your nose or mouth.
Holding it at the top,
And then out through your nose or mouth.
We'll do this two more times.
Breathing deeply in through your nose,
Into your belly,
Holding it at the top,
And then breathing out through your nose or your mouth,
Sighing it out,
Sighing it out,
Letting go.
One more time,
In through your nose,
Holding it at the top,
And then sighing it out or breathing out through your nose.
Allow your breathing to flow naturally here.
Remembering to breathe into your belly if it is comfortable for you.
And we'll go through a body scan.
Start by bringing awareness to your right foot.
Feeling any sensations in your right toes.
Moving your awareness to the sole of your foot.
Moving awareness to the top of your right foot.
Bringing awareness to your ankle.
And then moving the awareness to your right heel.
Allow all of these areas of your right foot to feel heavy on the sole of your foot.
Letting go of any tension or sensations coming up.
And invite your right foot to let them go.
Bringing your awareness now to the toes of your left foot.
Awareness to the sole of your left foot.
Awareness to the top of your left foot.
Awareness moving up to your left ankle.
And awareness to your left heel.
Remembering to breathe.
Noticing any sensations or feelings or tension in your left foot.
Free of judgment.
And inviting yourself to let go of that tension now.
Moving your attention now to your right heel.
Bringing your awareness to your calf.
Awareness to your right shin.
And awareness to your right knee.
And bringing your awareness now to your right heel.
And bringing your awareness now to your right knee.
Allow these areas to feel heavy on the surface you are on.
And allow relaxation in here.
Moving your awareness to the left lower leg.
Starting with your left calf.
Bringing awareness to your left shin.
Awareness to your left knee.
Allow these areas to feel heavy on the surface you are on.
And to relax just a little more here.
Remember to allow your breath to flow naturally here.
Bring your awareness to your right thigh.
And moving the awareness up to your right hip.
Allowing all of your right leg from your hip down to the tips of your toes to feel heavy and relaxed.
Moving your awareness over to your left thigh.
And awareness up to your left hip.
Allow your whole left leg from your left hip down to the tips of your left toes to feel heavy and relaxed.
Remember to allow your breath to flow naturally.
If any sensations come up,
Please allow them to arise free of judgment.
Bringing your awareness now to the pelvic area.
Starting at the base of your spine.
Awareness up over your lower abdomen.
Awareness over your right hip.
Awareness over both of your hips.
And awareness to your lower back.
Invite yourself to encourage relaxation and a sense of grounding here.
Your breath is flowing naturally and deeply.
Bringing your focus to your whole abdomen,
Notice the rise and fall of each breath.
Bring your awareness to your lower back.
Awareness to your middle back.
And awareness to your upper back and shoulder blades.
Notice if you are holding any tightness or tension and invite your body to release it now.
Allowing your back to feel heavy on the surface you are on.
Breathing deeply and feeling so supported here.
Now bring your awareness to your chest.
I invite you to feel the expansion and contraction with each breath.
Noticing if there is any tension or tightness in the muscles in your chest.
Invite them to release.
Release tension and to relax here.
Bringing your attention now to your right shoulder.
Awareness in any tension in your shoulder,
Your shoulder blade,
Any muscle tightness.
Allow it to relax here.
Allow it to relax here.
Bringing your awareness down to your right bicep.
Are you holding any tension here?
There is no judgment,
Just acknowledgement and invite relaxation.
Bring your awareness down over your right elbow.
Allowing it to feel heavy and release any tension.
Awareness down over your right lower arm,
Your right forearm.
Noticing any tension,
Any sensations.
Noticing any tension,
Any sensations and inviting relaxation in here.
Moving your awareness down to your right wrist.
Inviting it to feel heavy and relaxed.
Awareness down to your right palm.
Awareness to the top of your right hand.
Awareness to the tip of your right thumb.
Awareness to the very tip of your right pointer finger.
Awareness moving to the very tip of your right middle finger.
Awareness to the tip of your right ring finger.
And finally awareness to the tip of your right pinky finger.
Allowing all of your fingers on your right hand as well as your right palm,
The top of your right hand to relax,
Let go of any tension.
We'll bring our awareness back up over our right wrist.
Up over the right elbow.
Up to the right shoulder.
And over to our left shoulder.
Bringing your awareness to the muscles of your left shoulder.
Awareness to your left bicep.
Noticing any tension,
Any muscle tightness,
And allowing it to release.
Bringing awareness to your left elbow.
Awareness to your left shoulder.
Awareness to your left elbow.
Awareness to your left forearm.
Noticing tension here,
Free of judgment,
And releasing it as much as you can.
Bringing awareness down to your left wrist.
Awareness to your left palm.
And awareness to the top of your left hand.
Are you holding any tension in your hand,
In your wrist?
Allow it to release.
Bring your awareness to the very tip of your left thumb.
Awareness to the very tip of your left pointer finger.
Awareness to the very tip of your left middle finger.
Awareness now to the tip of your left ring finger.
And awareness to the very tip of your left pinky finger.
Allowing any tension to release from your fingers and from your left hand.
Moving your awareness back up through your left hand,
Over your left wrist,
Over your left elbow.
Awareness to your left bicep.
Awareness to your left bicep.
And awareness to your left shoulder.
Allowing both your left and right arms and hands to relax on the surface you are on,
To feel heavy,
And to release as much tension as possible.
Bring your awareness now to your neck and your throat.
Notice if there are any sensations here.
Are you holding on to any tightness here?
If anything arises from your throat chakra,
Any thoughts,
Any statements,
Sit with them free of judgment here.
And release as much tension as you can.
Allowing any tightness to melt away here.
I invite you to move your awareness up to your jaw.
Opening and closing your mouth and moving your jaw side to side if that is comfortable to you.
Giving the muscles a little stretch and allowing them to relax.
Notice if you're holding any tension in your jaw.
Bring your awareness to your bottom lip.
Awareness to your top lip.
Awareness to the very tip of your nose.
Awareness to your right eye.
Awareness to your left eye.
Awareness to your forehead.
Any muscle tightness here.
Allow it to soften and relax.
Being open to any messages from source or the divine here.
Bringing your awareness over the back of your head.
Any muscle tightness here.
Allow it to soften and relax.
Allowing your head to feel heavy on the surface you are on.
Bringing your awareness to the very tip of your head,
Your crown chakra.
Inviting relaxation in.
Inviting beautiful messages from the divine and healing light in.
In.
Allow your whole body to feel heavy on the surface you are on.
From the very tip of your head.
Down the back of your neck.
Down your upper back.
Down your middle back.
Down your lower back.
Down over your hips.
Your thighs.
Your calves.
Your ankles.
Your heels.
And the soles of your feet.
Remembering to breathe deeply if you can.
And inviting a little more relaxation in here as we prepare to begin our journey.
Take a few moments to invite relaxation in and you will hear my voice again shortly.
I now invite you to imagine yourself in a beautiful lush garden on a warm June day.
The temperature is perfect for your perfect garden here.
The garden is teeming with life.
Vibrant with colors and filled with the sounds of nature that are soothing to you.
Take a few moments to look around this garden.
What plants do you see here?
Is there a breeze?
What time of day is it here?
Looking around,
Seeing if there is a bench.
If you would like to sit on that bench,
Maybe there's a hammock.
Take your time to walk around the garden,
Tending to any plants.
If you'd like to put your hands in the soil,
Do any weeding here.
If there are flowers in this garden that you are in,
How big are the flowers?
What kind of flowers are here?
What colors are the flowers?
Take a moment to notice if you hear the gentle hum of bees or insects.
If you can hear the breeze flowing through the leaves.
If you hear the melodic sounds of any birds.
Are there any bird feeders within the garden?
Are there any butterflies here?
Take a moment to notice if you hear the sound of birds or insects.
To recognize that all of the beauty that is showing up in this garden is just for you.
There is no judgment here.
The garden is not asking anything of you here.
It just wants to bloom and thrive to make you happy.
The birds are singing their song to cheer you up and make sure that you feel peaceful and serene and know that you are loved.
Notice the temperature.
Notice how it feels to have your feet on the ground in this garden.
The earth is under you supporting you.
Allow any negativity to flow down and out through your feet here.
Visualize it being absorbed by the earth.
Inhale the air.
Visualize it being absorbed by the earth.
It is being made into something neutral and transmuted into something positive.
Take a few moments here to really connect with the earth.
To ground yourself.
To appreciate all of the beauty that exists in this garden.
You will hear my voice again in a few moments.
Remembering to allow your breathing to flow naturally here.
Really allowing yourself to be immersed in this garden.
Looking around.
I invite you to find a flower or a plant in the garden and make your way over to it.
And if you're comfortable,
You can sit right next to it.
Taking your time to sit down,
Feeling the earth supporting you beneath you.
Connecting with all that is around you.
Connecting with nature.
Take a moment to just admire whatever plant you are sitting next to.
Whichever one you picked.
What color is the plant?
What kind of plant is it?
Is it a vegetable or fruit or a flower or a shrub?
Is it a giant willow tree that symbolizes something meaningful to you?
I invite you to reach out and touch the petals of the flower gently.
Touch the trunk of the tree.
Just connect with some part of this plant.
Know that this plant is blooming just for you.
As you connect with your plant,
Just feel the gratitude of where you are.
Taking a deep breath into your belly.
Inhaling any scent that's around you.
Deep breath into your belly.
Inhaling any scent that is comfortable and beautiful and soothing to you.
Knowing that you are blooming for the rest of this world.
And knowing that your beauty is here to shine for all of us.
You are loved and you are a beautiful part of this world.
I invite you to remember your sankalpa or your intention that you set earlier in this session.
And if you would like to tell your plant that you're sitting near,
Tell it your intention.
Connect with your plant and your intention.
I invite you to connect with the energy of this plant,
Of this garden.
Allowing it to heal and restore you.
Notice the energy of this plant.
Allowing it to heal and restore you.
Noticing any movement within the garden,
Any animals that may show up.
Any birds or bees or other insects,
Maybe a butterfly.
And I ask that now you set your intention free.
Giving it up to the divine.
Releasing it and having faith that your intention has been set.
While you are in this beautiful garden,
I invite you to think about the abundance that you have in your own life.
This could be an abundance of love,
Opportunities,
Qualities that you love about yourself,
Qualities that you love about others.
It could be an abundance of wealth or health that you are currently experiencing.
I ask that you visualize all of your current abundance growing and flourishing like the garden around you.
Take a few moments here to visualize your abundance growing and flourishing.
Remembering to allow your breathing to flow naturally.
Remembering to allow your breathing to flow naturally.
And you will hear my voice again in just a few moments.
I invite you now to take a deep breath deep into your belly.
Holding it at the top and then sighing out any remaining tension or stress here.
Allow gratitude into your body and to yourselves.
I ask you to visualize a warm light of gratitude.
This could be a light of any color that is soothing and calming to you.
Allow this light to fill your entire being.
Visualize this beautiful light healing you,
Bringing you all of the abundance you ask for,
All the health,
All the beauty that life has to offer.
Allow the light to radiate from the very top of your head to the very tips of your feet.
Allow the light to radiate from the very top of your head to the very tips of your toes.
If you are comfortable while you are in the garden,
I invite you to lay down on the earth here.
Take your time finding a comfortable spot on the ground.
Soaking in the warmth of the sun.
Allow your whole body to feel the abundant energy of nature.
Connecting with the earth.
Allowing yourself to feel completely nourished and revitalized.
Allowing your breathing to flow naturally.
Knowing that with every breath you take,
Your body is being restored and renewed.
Take a moment here to let go of your to-do list for the time being.
You can always come back to it later.
The time being.
You can always come back to it later.
Know that you can always come back to this beautiful garden.
It will always show up for you when you need it.
It is here to provide beauty and grace and peace and serenity.
It is here to provide healing and a reminder of abundance all around you.
I invite you to make your way to standing up in the garden.
Just looking around the garden now.
Standing on the earth.
Standing on the earth.
Admiring the beauty.
I invite you to look to the right and you see a beautiful gate.
This is the entrance and exit to the garden.
This is how you can always come back through this gate.
I invite you to slowly make your way toward the gate.
Sending happiness and gratitude for the time that you have spent here.
Take your time finding your way to the gate.
And we'll start to bring our awareness back to the present moment.
And we'll start to bring our awareness back to the present moment.
Slowly wiggle your fingers and your toes.
Slowly move your head from side to side,
From left to right,
As slow as possible.
Making very slow circles with your wrists back and forth.
There is no rush here.
When you are ready,
Allow your eyes to flutter open and bring your awareness back to the space that you are in.
Start to wake up your body.
As you are bringing your awareness back,
Reflect on your journey to the garden.
Feel gratitude that you have taken time today for yourself.
Feel grateful that you have set your intention,
Your sankalpa,
Free.
And know that whatever is meant for you will always find its way to you.
Take your time bringing yourself back to the room.
I hope that everyone found this relaxing.
If you got some messages,
Feel free to journal on the messages.
Thank you all for joining.
Cheers!
Hi,
My name is Crystal.
I am an EFT tapping coach and guided meditation teacher here on Insight Timer.
I'm so grateful that you are joining me for this beautiful yoga nidra.
Find a comfortable position where you can be relaxed,
Supported by any pillows or blankets,
And let's get cozy and relaxed.
Yoga nidra is generally done without music,
So you will hear my voice guiding you,
And there will also be periods of silence,
But you will hear my voice as we pick back up on our journey.
