Welcome to this Yoga Nidra session.
I'm Alicia and today we'll journey together into a deep state of relaxation and mindfulness.
Find a comfortable position,
Either lying down or seated,
And let's begin.
Allow your body to settle into a comfortable position.
If you're lying down,
Make sure your legs are extended and your arms are relaxed by your sides,
Palms facing up.
If you're seated,
Ensure your back is straight and your shoulders are relaxed.
Close your eyes gently and take a few deep breaths in through your nose and out through your mouth.
As you exhale,
Let go of any tension you might be holding.
Now bring your attention to your feet.
Feel the connection of your feet with the surface beneath you.
Notice any sensations present there.
Slowly move your awareness up to your ankles,
Your calves,
Your knees,
And your thighs,
Allowing each area to relax as you focus on it.
Feel the muscles letting go.
Feel your feet and your legs relaxed,
Being held and letting those muscles go.
Shift your attention to your hips and lower back.
Breathe into these areas,
Releasing any tightness you may find.
Move up to your abdomen,
Relaxing as you exhale.
Your chest and your shoulders.
Allow your breath to flow naturally,
Feeling the rise and fall of your body with each inhale and exhale.
Now bring your awareness to your upper arms,
Your elbows,
Your forearms,
Your wrists,
Hands,
And fingers.
Feel as each finger relaxes and releases,
Feeling your arms being held,
Fully relaxed.
Every exhale letting those muscles go.
Let's bring your focus to your neck,
Forward to your throat.
Draw that energy up into the jaw and the mouth,
Your nose,
Cheeks,
Eyebrows,
Eyes,
And forehead.
Let your jaw unclench and your forehead smooth.
Feel yourself releasing all those little muscles,
Letting it all go.
Feel your head pressing down,
Being held.
Now feel into your entire body.
All your muscles are relaxed and pressing down,
Being held.
Let's bring the attention back to the belly and to the breath.
Notice the gentle rhythm of your inhales and exhales.
There's no need to change or control.
Simply observe.
With each breath you bring in a sense of calm and tranquility.
It spreads throughout your body.
As you inhale,
Visualize this calmness filling you up.
As you exhale,
Release any remaining stress or tension.
Now picture yourself in a serene,
Natural setting,
Whether that's on a white sand beach with the sun warming your skin,
Or in a moist rainforest touching the moss.
You can hear the gentle sound of water flowing around you.
Feel how this environment holds you and nurtures you and comforts you.
With each breath,
You're drawing the essence of this place into your body,
Allowing it to refresh and rejuvenate your entire being.
And in your mind,
You're going to repeat a few affirmations,
Letting their meaning resonate deeply within you.
I am calm and at peace.
I am relaxed and centered.
I am fully present in this moment.
I release all tension and stress.
I embrace the tranquility within me.
And let's bring the awareness back to the breath,
Deepening the breath into the belly,
In through the nose,
And out through the mouth,
Slowly bringing your awareness back to the present moment.
Gently start to notice the sensations of your body and the surface you are resting on.
Begin to wiggle your fingers and toes,
Stretching your arms and legs.
And when you're ready,
You can blink your eyes open,
Taking a moment to notice how you feel.
Taking a few deep breaths into the belly,
Grounding yourself in the here and now.
Carry this sensation of relaxation with you as you continue your day.
Thank you for joining me in this Yoga Nidra session.
I hope you feel rejuvenated and at peace.
