Hello and welcome.
This is a yoga nidra practice for deep rest and a gentle opening of the heart to love and gratitude.
Make yourself as comfortable as possible.
Lying down on your back.
Allow your eyes to close.
And your whole body softened.
Take a deep inhale.
And a slow,
Deep exhale.
And another deep inhale.
And slow,
Deep exhale.
Feel the supports below you.
Noticing the back of the head.
Shoulder blades.
The arms.
The spine.
The legs.
The hills.
Now let's set our Sun Culper.
Simple intentions.
Some examples could be.
.
.
I am pure love.
I choose gratitude in each moment.
My natural state is love and joy.
I live on the frequency of love and gratitude.
Repeat your intention silently in your mind three times.
Now softly let this go as we begin rotating awareness through the body.
Noticing each body part.
Bring your awareness to the right thumb.
Right index finger.
Right middle finger.
Right ring finger.
The right little finger.
The right palms.
Back of the right hand.
Whole right hand.
Right wrist right forearm.
Right elbow.
The right upper arm.
Moving to the right shoulder.
Now bring awareness to the left thumb.
Left index finger.
The left middle finger.
Left ring finger.
Left little finger.
Left palm.
Back of the left hand.
Whole left hand.
And left wrist.
Left forearm.
Left elbow.
The left upper arm.
Left shoulder.
Now bring awareness to the face.
The forehead.
The space between the eyebrows.
Eyes.
Muscles around the eyes.
The cheeks.
Them out.
The jaw.
Let the whole face soften.
Now moving your awareness to the throat.
The chest.
Upper belly.
The lower belly.
Bring awareness to the right tip.
The right thigh.
Right knee.
Right lower leg.
Right ankle.
Light fits.
All the toes on the right foot.
Now bring your awareness to the left hip.
The left thigh.
Left knee.
The left lower leg.
Left ankle.
Left foot.
All the toes on the left foot.
Now sense the front of the body,
The entire front of the body.
The back of the body,
The entire back of the body.
The right side of the body.
The left side of the body.
Now sense the whole body at once.
Front and back,
Right and left,
From head to toe.
Feeling the whole body.
Sensing the whole body.
Feeling more and more relaxed.
Resting in the stillness.
And become aware.
Off the breath.
Imagine the breath.
Moving in and out through the heart space.
Inhaling into the heart space.
And exhaling out through the heart space.
With each breath.
Let the heart space become.
A bit more open.
More at ease.
Breathing in love.
Breathing out gratitude.
Breathing in gratitude.
Breathing out love.
With each breath.
Feeling more love.
And more gratitude.
Now bring to mind something you're grateful for.
It could be a moment,
A person.
Or something that brings you joy.
Now bring to mind someone or something that supported you.
Maybe a last one.
A teacher or a place.
Feel it in your heart.
Thank you.
Now bring awareness to something about yourself.
You can be grateful for.
Maybe it's your strength,
Your sincerity,
Your resilience.
Your great mindsets.
Your care,
Your capacity to love.
Letting the heart feel it too.
Thank you.
Breathing in love.
Breathing in gratitude.
Breathing out love.
Breathing out gratitude.
Now imagine a golden light at the center of your chest.
This light carries the energy of love and gratitude.
Let it fill the body.
Feel it move into the face.
Into the shoulders.
Down the arms.
Into the hands.
Moving to the belly.
The hips.
Down the legs.
Into the feet.
At the whole body.
Be filled with the energy.
Of love and gratitude.
Feel the expansiveness.
The energy of pure love.
Deep gratitude.
High vibrations.
Moving through the body.
A frequency of peace.
Frequency of wholeness.
Frequency of openness.
As he rests in this stillness.
Let your whole being attune to that frequency.
Love in the heart.
Gratitude.
In the mind.
Peace in the body.
Now allow this feeling to expand beyond the body.
Into the space around you.
Field of peace.
A field of love.
Field of joy.
Now listen to these affirmations.
Allowing them to wash over you.
I am pure love.
I rise each day with a grateful heart.
I am grateful for this life.
Peace and love live within me.
My natural state is peace,
Love and joy.
Now will me.
Into a visualization.
Bring to mind the following images.
Blaming race.
Golden lights streaming through trees.
A gentle waterfall.
A morning sunrise.
A meadow of wildflowers.
Now gently let these images go and come back to your sun culpa.
Repeating it in your mind one more time.
Begin to notice the breath again.
The room around you.
Sounds close.
Sounds fall.
Take another deep cleansing inhale.
And a long deep exhale.
When you feel ready.
You may wish to drift off into sleep.
Or slowly bring yourself back to your surroundings.
