Yoga Nidra by Celina Harris.
This is a short yoga nidra practice for when you have 15 to 20 minutes to devote to deep relaxation.
Begin by finding a comfortable place.
This place should be free of distractions where you will not be disturbed.
Place where you can begin to settle in.
Creating.
A little mini sanctuary all to yourself.
You are welcome to invite others and share this special space if that suits you in your journey.
Begin by laying down.
You might utilize props like pillows or bolsters.
Maybe under the knees,
Around the head,
Or the neck.
Ensure that you feel supported and comfortable with no strain to the back.
It is best if you can remain in this position for the entire practice.
Yoganidra provides an opportunity to rest deeply without sleeping.
It is a state between consciousness and sleep that we may find here.
My voice will keep you grounded.
And in the present moment.
If your mind becomes overactive with thoughts,
Shift the attention back to my voice.
Think of the sound and how sound is visceral.
And a deep connection.
If you feel yourself drifting to sleep.
Return to the sound of my voice.
Besides the sound of my voice,
Begin to notice any sounds that are present in your space.
Allow yourself to notice the more distant sounds,
The subtle ones far away.
And gently allow them to fade into the background.
Let your awareness shift now to the sounds closer to you.
Bringing your focus inward toward the natural sound of your breath.
There is nothing to change.
Just notice the breath.
Its quiet flow.
In and out.
Let it be soft.
Effortless.
And soothing.
Feel the fullness of each inhale and a gentle release with every exhale.
Let this rhythm guide you into deeper calm.
Into stillness.
A sankalpa is a deep promise to yourself.
A solemn vow.
It is a positive statement that arises from your heart,
Not your head.
And reflects your deepest intention for connection and transformation.
Take a moment to allow your sankalpa to appear.
Let it arise naturally.
From a place of honesty and love.
Consider.
What would make your heart truly happy in this moment?
Your sankalpa may be a quiet wish for healing.
Self-discovery or simply.
Peace,
A sense of ease.
Once it reveals itself.
Silently repeat it to yourself three times.
Allowing the words to settle deeply within.
This heartfelt intention.
Held with sincerity.
And repeated with devotion.
Becomes a powerful guide.
With practice and ritual,
Your sankalpa will begin to take root.
Not only in your mind,
But deep within your body.
Over time,
It gently reshapes your cellular and energetic composition.
Aligning your entire being with your deepest intention.
Guiding you back.
To your path.
Your truth,
Your highest self.
We begin our journey through the physical body,
A gentle scanning of awareness.
No need to move.
Simply bring your attention to each area as it's mentioned.
Let awareness rest there briefly before flowing to the next.
Notice the sensation.
And keep the focus on each sensation coming from the body.
Beginning with the Right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Rest forum.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Chest.
Waste growing.
Back side.
5.
Knee calf.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Right big toe.
2nd toe third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearms.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Chest.
Ways.
Growing.
Backside.
Bye.
Knee.
Calf.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Moving your awareness to the top of the head.
Forehead right temple.
Left temple.
Right here.
Left ear.
Right cheek.
Left cheek.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eye.
Left eye.
Right nostril.
Left the nostril.
Whole nose.
Upper lip.
Lower lip.
Chin.
Jaw.
Right collarbone.
Left collarbone.
Right chest left chest.
Heart center.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
Tailbone.
Sacrum Right butt cheek.
Left by cheese.
The entire spine from tailbone.
To the base of the skull.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Now feel the whole right arm,
The whole left arm.
Both arms together.
The whole right leg.
The whole left leg.
Both legs together.
The entire torso.
The face.
The head.
The body.
The whole body,
Your entire body.
Now return gently to the breath.
Feel the soft.
Even rhythm without changing it.
Notice the breath.
At the tip of the nose.
Now in the chest.
Now in the belly.
Feel the breath.
Like a wave.
Rising and falling.
Let each exhale guide you deeper into relaxation.
Feel the whole body breathing as if the entire body is gently expanding and softening with each breath.
Now becoming aware of the energy flowing through the body.
A subtle hum.
A gentle warmth.
Or tingling.
Feel this energy as vitality.
As presence,
As life.
Let the breath and the energy support your sense of wholeness.
Now imagine yourself.
Lying in a quiet,
Sun-draped meadow.
The grass is soft beneath you.
A gentle breeze brushes your skin.
The air is warm.
Peaceful.
And safe.
Above you,
The sky is clear and open.
You feel late.
Held.
Supported by the earth beneath you.
There is nothing to do.
Nowhere to be.
Just this moment of peace.
Let this feeling and sense of ease move through you.
A sense of freedom.
In the body.
A sense of spaciousness in the mind.
A sense of deep inner calm in the heart.
Let go.
And rest in this awareness for a few more moments.
It is time to return to your sankalpa.
Repeat the same statement made at the beginning of the practice three times silently.
Allow your inner guide to nurture and nourish this deeply planted wish for self-transformation,
Discovery,
And healing.
Now gently bring your awareness back to the physical body.
Back to the surface beneath you.
The room around you.
The sounds in your space.
Feel the breath moving through your body again.
Begin to find small,
Gentle movements.
The head may gently roll side to side.
Toes and fingers begin to move.
And when you are ready.
Never any rush.
Gently open your eyes,
Bringing this sense of calm.
And clarity with you.
Take a deep breath in.
And a long grounding breath out.
Your practice of Yoga Nidra is now complete.
