Hello and welcome.
My name is Victoria and I will be guiding you through this yoga nidra session to deeply relax and let go.
Yoga nidra,
Also known as yogic sleep,
Is a calming and deeply restful practice where you remain awake but the body is still and deeply relaxed.
This practice helps to rejuvenate the body and mind.
I invite you to find a relaxed position either seated or lying down as the practice is traditionally done.
Make yourself comfortable with any props that you please such as a pillow behind the back of the head or a blanket to cover up with,
Maybe even a pillow or cushion underneath the backs of the knees.
Take this time to create your most cozy yoga nidra nest.
Ensure that you clear away any distractions so that you can come into a quiet safe space for yourself to deeply relax into.
Closing down the eyes,
Allow this time and space for yourself to settle in.
Let the body melt into the support beneath you.
Release any holding or tensing of muscles in the face and feel the shoulders relax.
Soften the belly.
Notice the breath now.
Softly breathing.
Belly rises as you inhale and belly falls as you exhale.
We're going to introduce the physiological sigh.
On the next inhale,
Take two sips of air in and then open your mouth as you exhale.
Taking two more just like that.
Inhale.
Exhale and release.
Last one.
Inhale and exhale.
Can you relax and soften the entire body now?
Let your attention drift into your heart space,
Breathing a warm glow of light into the heart region.
Notice any sensation or feeling here.
Taking this time now to set your intention for your sankalpa.
Asking the heart what you truly desire without any mental chatter or judgment.
If you're working with a personal sankalpa,
You can invite that in now or you may choose to repeat.
I welcome the deep rest and ease into my life that I deserve.
I welcome the deep rest and ease into my life that I deserve.
Repeat your sankalpa twice more for a total of three times.
Now we will begin the body rotation.
As I guide you through different parts of your body,
Simply bring your awareness to each area and just sense what is felt without needing to change or experience or move the body in any way.
Beginning on the right side of the body,
Feel sensation of energy in the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger,
Experience sensation inside the palm of the right hand,
Back of the hand,
Middle of the wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder joints,
The right side of the chest,
Heart center.
Sensation of energy travels down the right side of the waist,
Right hip,
Right thigh,
Knee,
Ankle,
Heel,
Heel,
Top of the foot,
Sole of the foot.
Feel energy in the right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
And experience the entire right side of the body,
The whole right side of the body alive with energy and sensation.
And take your time to float your awareness of sensations over to the left side of the body.
Feel sensation of energy in the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger.
Experience sensation of healing light inside the palm of the left hand,
Back of the hand,
Middle of the wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder joints,
Left side of the chest,
Heart center.
Sensation of energy travels down the left side of the waist,
Left hip,
Thigh,
Knee,
Ankle,
Top of the foot,
Sole of the foot.
Sole of the foot.
Feel energy in the left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Experience the sensation of life force energy lighting up the entire left side of the body.
And the whole left side of the body alive with sensation.
And you'll feel the whole left side and the whole right side simultaneously.
Feel both sides together as a whole field of sensation.
Feel the right foot,
Feel the left foot,
Right leg,
Left leg,
Right hip,
Left hip,
Lower back,
Middle back,
Upper back,
Right arm,
Left arm,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right eye,
Left eye,
Mind's eye center between the eyes,
Right temple,
Left temple,
Right ear,
Left ear.
Experience sensation of energy between the ears,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Tip of the tongue,
Base of the tongue,
Right side of the jaw,
Left side of the jaw,
Center of the throat,
Heart center,
Solar plexus,
Navel center,
Root center.
Experience the whole body,
Right side,
Left side,
Front,
Back.
Sensations of pranic life force energy lighting up the whole body together.
Bring your gentle awareness to the breath flowing in and out.
Nothing to change or control.
Simply witnessing the natural breath.
Imagine your breath as a wave washing over your entire being.
With each breath in,
Imagine you are drawing in relaxing energy into every cell of your body.
And with each breath out,
Imagine you are letting go of any stress,
Anxiety,
Or worry.
Rest your mind on the surface of the water.
Resting here in this blissful awareness of the breath and the body,
Knowing that there is nothing that you need to do and nowhere that you need to be right now.
Now it's time to bring these sankalpa back into the practice.
Now it's time to bring these sankalpa back into the practice.
Repeating back to yourself,
I welcome the deep rest and ease into my life that I deserve.
And as you're ready,
Coming back into this space,
Noticing the backside of the body on the surface beneath you.
Notice any changes in your emotional or mental state.
Begin to deepen the breath,
Wiggle the fingers and the toes.
And once you're ready,
No rush,
You can open up the eyes,
Coming back into your space.
Thank you so much for finding this deep rest and relaxation and allowing me to guide you through this practice.
Namaste.
