Welcome to this Yoga Nidra meditation session.
This practice will gently guide you towards a deep state of relaxation,
Balance and healing.
Integrating elements of chakra awareness,
Body consciousness,
Visualization and Sankalpa intention.
During this meditation it is important to remember that Yoga Nidra is about being present in each moment and connecting with your true inner self,
Which is expansive,
Open and peaceful.
Your body is not a barrier between you and the world,
But rather a gateway to infinite consciousness.
Begin by finding a comfortable and peaceful location where you won't be disturbed.
Adjust your clothes,
Loosen any belts,
Adjust your body position and make sure that you turn your phone off and attended to anything else that might distract you.
Lay down on your back in Shavasana,
The corpse pose.
Let your feet naturally splay outwards while your hands rest by your sides,
Palms facing upwards.
Close your eyes and take several deep breaths,
Allowing the tension to melt away from your body.
Throughout this Yoga Nidra session there will be no physical movement.
Take a deep breath in and as you exhale imagine the cares and the worries of the day flowing out of you.
Your muscles start to relax,
Much like the moment just before falling asleep.
Make a commitment to yourself now,
I will not sleep,
I will remain awake throughout this practice.
Repeat it sincerely,
I will not sleep,
I will remain awake throughout this practice.
Your body will remain still as you listen to my voice.
Bring your attention to your heart center and identify your Sankalpa.
This is a positive affirmation or intention that resonates with your deepest desires and the change you wish to embody.
It could be for total health,
Self-realization,
Inner strength,
Abundance or whatever you wish for yourself.
This is the seed that you're planting for your future.
Silently repeat this Sankalpa three times,
Planting it like a seed in the fertile soil of your open heart.
Now we will conduct a systematic journey throughout the body.
This practice cultivates awareness and a deep relaxation by focusing your mind on specific body parts in a specific sequence.
Follow my voice as we travel through the body allowing each part to relax and let go.
Start with the right hand thumb,
Right index finger,
Right middle finger,
Right ring finger and right little finger,
The palm of your hand,
The top of your hand,
The wrist,
Lower arm,
The elbow,
The upper arm,
Your shoulder,
Right side of your chest,
Right side of your waist,
Your right hip and thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
First toe,
Second toe,
Third toe,
Fourth toe,
The fifth toe,
Left hand thumb,
Left index finger,
Left middle finger,
Left ring finger and left little finger,
The palm of your hand,
The top of your hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left chest,
Left hip,
Thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
Your face,
Your forehead,
Your eyebrows,
Your temples,
Your cheeks,
Your jaw,
Your nose,
Your chin,
Your teeth,
Your tongue,
Your throat,
Your neck,
Your ears,
The back of your head,
The top of your head,
Both shoulders,
Upper part of your back,
Middle part of your back,
Lower part of your back and your buttocks,
Your chest,
Your whole abdomen,
Your genitals,
Your whole right leg,
Your whole left leg,
The whole right side of your body,
The whole left side of your body,
Your whole upper body,
Your whole lower body,
Both arms together,
Your whole head together,
All your body now together.
Repeat after me.
I am awake,
I am aware,
I am practicing yoga nidra.
Spend a few minutes in total body awareness as if your entire body is breathing,
Expanding and contracting with each breath.
Then bring your attention back again to specific body parts.
Your right thumb,
Your left thumb,
Your right big toe,
Your left big toe,
Your navel,
Your hips,
Your nose,
Your right ear,
Your left ear,
Your right knee,
Your left knee,
Your right elbow,
Your left elbow,
Your chest,
Right armpit,
Left armpit,
The sole of your right foot,
The sole of your left foot,
Your throat,
Your neck,
Your collarbone,
Right side of your chest,
Left side of your chest,
Right cheek,
Left cheek,
Right temple,
Left temple,
The center of your forehead,
The top of your head,
The bottom of your feet,
The palms of your hands and then again your whole body.
Breathe naturally,
Letting your breath flow in and out without effort and now draw your attention,
All of it,
To your navel and rest there for a bit.
Be aware of the subtle movement caused by your breath,
How your navel rises and falls.
Stay with this,
Paying attention to your breath at your navel.
I am awake,
I am aware,
I am practicing yoga nidra.
Now move your awareness to your chest and notice a gentle rise and fall with each breath.
Observing your chest rising and falling.
Now shift your attention to the point where your body contacts the surface beneath you.
Feel the weight of your body sinking down,
Yielding the pull of gravity.
Then bring your attention to the space between your body and the surface.
Where does the body end and the space begin?
Can you sense the subtle energy exchange happening at its borders?
Now visualize your body becoming very,
Very heavy,
As if sinking into the ground beneath you.
Then shift and imagine your body becoming so light it could float off the surface.
Envision yourself in a beautiful tranquil forest,
Symbolizing your root chakra.
The feeling of your feet connecting to the earth grants you providing a serene sense of stability and safety.
As you move deeper into the forest,
You encounter a flowing river,
Its water crystal clear.
This represents your sacral chakra,
A symbol of your creativity and emotions.
Feel the fluidity and adaptability of water.
Further along the path,
You come across a warm crackling bonfire.
The fire signifies your solar plexus chakra,
A beacon of your personal power and confidence.
Feel its warmth and energy.
Next,
Find yourself in a lush meadow filled with a variety of vibrant,
Fragrant flowers.
This symbolizes your heart chakra,
The center of love and compassion.
Bask in the feelings of love,
Peace and acceptance.
Moving ahead,
You reach a clearing where you see the clear,
Infinite sky.
The vast expanse of the blue sky reminds you of the throat chakra.
Reflect on your ability to communicate and express your truth.
As dusk falls,
You see the first star in the twilight sky twinkling brightly.
This radiant light symbolizes your third eye chakra,
Relating to your intuition and your ability to perceive beyond the physical realm.
And finally,
You lay on your back,
Staring up at the deep indigo night sky dotted with countless stars.
This is reminiscent of the crown chakra,
A symbol of your connection to the divine,
To the universe.
Feel a sense of peace and oneness envelop you.
Let's move to visualization.
I will name several objects and scenes and I want you to create a vision of them in your mind,
Bringing in as much detail,
Awareness,
Emotion and imagination as you can.
A burning candle.
An endless desert.
Torrential rain.
Snow-capped mountains.
A beautiful sunrise and sunset.
Birds flying across the sunset.
White clouds drifting in the blue sky.
Stars at night.
A full moon.
A baby smiling.
A gentle sea breeze.
A deserted beach.
Waves on the sea.
Green grass.
See yourself walking barefoot on this green grass.
Imagine a temple in the distance.
You approach it and enter.
Seeing a beautiful sphere of glowing golden white light.
Red roses and burning incense are placed before the sun-like sphere.
Bow down to the light,
Receiving its loving energies and experiencing immense joy.
Now it is time for you to repeat your sankalpa.
The same one you made at the start of this practice.
Repeat it three times with full awareness and feeling.
Slowly bring your awareness back to your breathing.
Slowly bring your awareness back to your breathing.
To your relaxed body lying on the floor.
And then to the room around you.
Begin to awaken your body.
Moving your fingers and toes.
Maybe even stretching your arms above your head.
And when you're ready.
Slowly sit up.
And gently open your eyes.
The practice of yoga nidra is complete.
Remember you can return to this spacious,
Balanced and peaceful state at any time.
Simply by turning your attention inwards.
For the rest of your day or evening.
Carry this calm scented energy with you.
And aim to be present.
Consciously aware in all your actions and interactions.
Thank you for joining me in this yoga nidra practice.
Thank you for joining me in this yoga nidra session.
May all beings everywhere be happy,
Peaceful and free.
