Music Hello and welcome to this yoga nidra session.
My name is Aliana and it is my honor to guide you through this practice today.
Please find a comfortable place to lie down.
Close your eyes if you wish.
Prepare to relax.
Arms resting by your side.
Palms facing up.
Feet slightly apart.
Allow your body to melt into the comforting surface that supports you.
When you arrive to this space of relaxation,
Take a deep breath in and let it out completely.
Allow your body,
Mind and heart to let go.
Rest in the assurance that in this moment you have nowhere to go,
Nothing to do and nothing to fix.
Take your time to fully arrive in this moment by bringing your awareness to the initial sensations of the body.
Notice the gentle gravitational pull hugging your entire being towards the earth's core.
Feel its powerful energetic support.
Feel the light of your heart.
Become aware of your breath.
Notice the rise and fall of your chest.
This subtle but vital movement that gives us life.
From this point on and throughout the duration of this practice,
I encourage you to abandon all judgment of feelings and thoughts that may arise.
Take a slow,
Steady and deep breath all the way into the belly and let it out completely.
Allow this meditative moment to fill your heart and mind with peace,
Calm and tranquility.
I now invite you to deepen your relaxation.
Relax your face.
Relax your entire head.
Relax your arms,
Your chest,
The belly and the back.
Relax your pelvis and your legs.
Relax your head.
I'd like you to bring your awareness to the feeling in your toes.
Shift all of your focus to your right big toe,
Second toe,
Third toe,
Fourth toe and your fifth toe.
Relax the sole of your right foot.
Relax the top of the right foot,
The right ankle,
The calf,
The shin,
The right knee and the back of the knee.
Relax the right thigh,
The back of the thigh.
Relax your right hip.
The entire right leg is relaxed.
Now bring your awareness to the left big toe,
Second toe,
Third toe,
Fourth toe and your fifth toe.
Relax the sole of your left foot,
The top of the foot,
The ankle,
The left calf,
The shin,
The knee and the back of the knee.
Relax the left thigh,
The back of the thigh.
Relax your left hip.
The entire left leg is completely relaxed.
Both legs are completely relaxed.
Relax your lower back,
Middle back and upper back.
Relax the right shoulder,
The shoulder blade,
Right bicep,
Right tricep,
The elbow,
The forearm,
The front and the back,
The right thumb,
Second finger,
Third finger,
Fourth finger and the fifth finger is completely relaxed.
The back of the right hand,
Palm of the right hand,
The entire right arm is relaxed.
Relax your right arm,
The entire right arm is relaxed.
Relax the left shoulder,
The shoulder blade,
The left bicep,
The tricep,
The elbow,
The left forearm,
The front and the back.
The thumb,
Second finger,
Third finger,
Fourth finger and the fifth finger are completely relaxed.
The back of the left hand,
Palm of the left hand,
The entire left arm is relaxed.
Both arms are completely relaxed and at ease.
Relax the lower stomach,
Middle stomach and upper stomach.
Relax the right side of your chest,
The left side of your chest,
The heart center,
The entire chest is relaxed.
Relax the front of your neck and the back of your neck.
Relax your jaw,
The chin,
The lower lip,
The upper lip.
Relax.
Right nostril,
Left nostril,
The nose,
Relax.
Underneath the right eye,
Underneath the left eye,
The right eyelid,
The left eyelid,
Both eyes are completely relaxed.
The right eyebrow,
The left eyebrow,
The space in between the brows where the third eye lives,
Relax.
The right temple,
The left temple,
The forehead is completely relaxed.
The right ear,
The left ear,
The brain,
Relax.
The crown of the head,
The back of the head and the skull are all in a state of complete relaxation.
The whole body is completely relaxed.
Now I'd like you to bring your awareness to the entire right side of the body.
Breathe into the right side of the body as if you are filling it with love,
Energy and a bright light.
Imagine a warm,
Shining light illuminating through the entire right side of your body.
Now breathe into the left side of the body.
Breathe in that same love,
Same energy and a bright light into the entire left side body.
Filling it with warm,
Shining light.
Now breathing up and down both sides of the body.
Welcome all the sensations as you breathe.
Breathing through the front of the body,
Filling it with light.
Breathing through the back of the body,
Filling it with light.
The top of the body and the bottom of the body is glowing with a warm,
White light.
Be here in this still moment for a few breaths.
And now gently invite your attention to feel the whole body become heavy like a beautiful gem.
Both feet and legs becoming heavier with every breath.
Hips and pelvis are heavy like a rock.
Torso and the arms are heavy.
The neck and the head are heavy embracing the gentle pull of gravity.
Feel your entire body sinking deeper and deeper into stillness.
Breathe here for a moment.
On your next inhale,
Allow the body to rest as you now invite the feeling of lightness like a feather effortlessly lifting,
Gently drifting,
Softly floating.
Notice how still,
Gentle and light the body is.
Resting here for a moment in the light.
Now take another deep breath in and let it out completely.
And now my friends,
You have a choice to stay here in the stillness for as long as you need.
Or begin to awaken the body to come into the space around you by gently moving your toes and your fingers.
Thank you for meditating with me and thank you for allowing me to guide you through this yoga nidra practice.
Until we meet again,
Namaste.
Thank you.
