Welcome and thank you for joining me for this yoga nidra meditation.
Find a comfortable quiet place where you can lie down without any distractions.
Ideally your bed or it could be a soft mat with a pillow under your head and a light blanket.
As you settle in,
Gently close your eyes and let's let go of the outside world for now.
Take a moment to connect with your breath,
Feeling the gentle rise and fall of your belly and exhale nice and slow into your belly nice and slow and out of your belly nice and slow.
With each exhale feel yourself releasing the weight of the day.
We will use a sankalpa,
A heartfelt intention.
It is a simple positive statement that reflects your deeper aspirations or a quality you want to cultivate.
It might be something like I am.
So take a few moments to form your intention now,
Something that resonates with you.
Focusing our awareness on each part,
All you need to do is simply notice each part of your body as it is,
Bringing gentle awareness to every corner.
Bring your attention now to your right hand,
Feel your right thumb,
Your forearm,
The right side of your chest,
Your right waist,
The sole of your foot,
The top of your foot,
Second toe.
Shift your attention to your left hand,
Feel your left thumb,
Forearm,
Second finger,
Your wrist,
Shoulder,
Left side of your chest,
Left hip,
Sole of your foot,
Top of your foot,
Second toe,
Third toe,
Fourth toe.
Bring your awareness to your lower back,
Your spine,
Your shoulder blades,
The base of your skull,
Your forehead,
Your heart center,
The rise and fall of your belly,
The entire length of your spine,
Your entire torso.
Now shift your attention to your breath,
Just notice the natural rhythm of your breathing without trying to control it.
Feel the coolness of the air as you inhale,
And the warmth as you exhale.
Notice how your chest and belly gently expand and contract,
Allow your breath to guide you deeper into this restful state.
As you rest here,
Allow a gentle wave of calmness to take over you.
Allow this calm to wash over you.
Imagine this calmness as a warm,
Soothing light,
Flowing from the crown of your head to the tips of your toes.
With every breath,
This light spreads even further and dissolves any tension.
Essentially softening each muscle.
And you notice the calming of the thoughts.
You feel safe,
You feel at peace,
And you are exactly where you need to be.
Before we close,
Let's gently return to your sankalpa,
Your heartfelt intention.
Repeat it silently to yourself three times,
And feel it resonate deeply within you,
Like it's already true.
When you feel ready,
Slowly begin to deepen your breath.
Slow deep breaths in,
Slow deep breaths out.
Notice how your muscles are relaxed,
And embrace the stillness of this moment,
This beautiful opportunity to sink further into a state of restfulness,
And feel more aligned and a deeper connection to your soul.
As you are here,
Sinking further into the surface,
You may remain there and continue to float along with this sensation.
You may go on and enjoy the rest of your day.
Thank you for joining me in this yoga nidra.
I hope you find deep,
Restful sleep,
And wake up feeling refreshed and renewed.
