Welcome to this yoga nidra practice where we will find a profound state of deep relaxation.
Our aim is to reach the unique state between wakefulness and sleeping to reduce stress and promote deep physiological and mental restoration.
I invite you to lie down comfortably on your back.
Make sure you are warm and have no disturbances around you.
You can even cover your eyes with a sleep mask to help reach the state of relaxation.
Place your arms slightly away from your body,
Palms facing up.
Allow your legs to relax outward and sense the weight of your body sinking into the support beneath you.
Before we begin I would like you to think of your sankalpa,
Your personal intention to connect with your heart's deepest desire.
Your sankalpa is your deepest intention,
A positive statement in the present.
Think of your sankalpa carefully and silently repeat your sankalpa three times.
During this practice I want you to focus more on being rather than doing.
This means you are not thriving for anything,
Not for a particular outcome you have in mind.
Let's close our eyes and take a few deep breaths.
Let's inhale deeply expanding through the belly and the chest,
Pause here and exhale feel how your belly and your chest deflate,
Deep inhale feel your belly and your chest expanding and exhale deflate your belly and your chest.
Let's take three more deep breaths,
Inhale,
Pause here and exhale.
Take a deep inhale,
Pause here and exhale and one more inhale,
Pause here and exhale.
And return to your normal breath,
Notice where you feel the sensation within your body.
Maybe you feel the sensations of your breath within your nostrils,
Breathing in the cool air and exhaling the warm air,
Feeling the air on your skin.
Maybe your focus is on your belly,
Inflating with every inhale and deflating with every exhale.
Maybe it is your chest rising with every inhale and your chest deflating with every exhale.
Just notice wherever you feel your breath.
Revisit your intention for a moment,
Repeat it three times in your mind and visualize it as a sea taking root in your subconsciousness.
Imagine your body feels like it is floating on a body of water.
Ride on the waves of your natural breath as it comes into the body and as it leaves your body.
Notice these natural rhythmic waves of your inhales and exhales.
When you notice your mind wanders,
Just remember to come back to your breath.
Imagine your space expanding into infinite stillness.
The only place you need to be right now is right here in this very present moment.
Return your focus on your breath,
Feeling your body relax and become heavier with every exhale.
Remember there is no place to be,
Nothing to do,
Just focus on being and the sensations the breath is delivering to you.
Count down with every exhale starting from 10 and noticing the sensations within your body.
Wherever your focus is on,
Whether it's your nostrils,
Your belly or your chest.
We're coming now to the end of our yoga nidra practice.
When you're ready,
Wiggle your fingers and your toes,
Open your eyes,
Take all the time you need and carry the energy of your Sankalpa,
Your heart's deepest desire with you.
Feel the energy of your Sankalpa throughout your body,
Nourishing every cell.
This concludes our yoga nidra practice.
Thank you for practicing with me today and I hope you could connect with your Sankalpa and find a deep state of relaxation.
