Hello,
Welcome,
Thanks for being here.
My name is Aline and today we are going to practice yoga nidra meditation.
According to Richard Miller,
PhD and author of the book Yoga Nidra,
A meditative practice for deep relaxation and healing,
There's no separation between our dream state and reality because they inform each other.
And yoga nidra is a practice that helps bring you into alignment with your truth.
In yoga nidra,
The goal is to move into a deep state of conscious awareness.
Yoga nidra is an effective way to access the parasympathetic state,
The rest and digest mode,
Which is where healing happens.
So let's start.
For this practice,
I want you to lay down.
You can lay down on your bed,
On the floor,
On your yoga mat.
Take the next few minutes to adjust until you feel very,
Very comfortable.
You can put a pillow under your neck or under your knees,
Arms along the body,
Palms facing up,
Your legs are straight,
Feet are a few inches apart.
You can close your eyes and welcome your body and your mind to come to this meditative state for the next few minutes.
Coming now into stillness,
You can bring an intention for today's practice,
Whatever you feel like.
Watch your breath without trying to change it.
Just watch.
With each exhalation,
Allow your body to sink a little deeper into the surface beneath you.
There's nowhere to be.
There's nothing else to do.
Just feel your breath.
Sense the rising of your belly.
Then comes the chest.
Then you exhale.
You remain conscious and listen to the sound of my voice throughout this practice.
Feel your breath filling up your belly.
Then slowly filling up your ribcage.
Then finally filling up your upper chest.
Feel the prana flowing throughout your body.
Feel your toes,
The sole of your feet,
Your heel,
Feel your ankle,
Feel your shin and calves.
Feel your knees,
Feel your thighs and your hips.
Your whole body is getting heavier and relaxed.
Feel your belly,
Your chest,
Feel your lower back,
The middle of your back,
The upper back.
Feel your shoulders,
Your neck,
Feel your throat,
Feel your right arm,
Your right hand,
The fingers.
Feel your left arm,
Left hand,
Your fingers.
Feel your scalp.
Relax all the muscles in your face.
Relax between your eyebrows.
Drop the jaw a little bit more.
Relax your tongue.
Feel your whole body.
It's grounded.
It's heavy.
It's full of prana.
All your muscles are deeply relaxed.
Your whole body is free of tension.
Bring this profound state of meditation to all your cells.
Just breathe in and out without changing.
Now breathe in through your nose and breathe out through your mouth and repeat three times.
Take a minute now to notice all the effects of this practice.
Slowly move your toes,
Your fingers,
Blink your eyes.
I hope that you're feeling refreshed,
Restored,
Energized.
Thanks for practicing with me.
Much love.
Namaste.
