Welcome to your yoga nidra.
Yoga Nidra betakens yogic sleep.
It is a restorative meditation.
Where you get shifted to the state of waking and sleeping.
It is said that one hour of yoga nidra is equivalent to four hours of sleep.
As Yoganidra,
We carry your heartbeats.
And your body gets the chance to recover deeply.
This is the moment for you to leave the rush of your day behind.
To take a moment for yourself.
To really recharge your energy and to let go of any stress or tension.
I invite you to lie here in a comfortable position.
Traditionally seen in Shavasana posture,
On your back with your palms open and next to your body.
But feel free to lay down in any position that feels resting and relaxing for you right now.
Once you're comfortable.
Now I'm going to let you close your eyes.
Let your eyes become heavy and rest on each other.
Feel the whole back of your body.
Feel the ground beneath you,
That supports you.
And that you fully tolerate.
And let the whole weight of your body sink into the support beneath you.
Although your body is getting heavier and heavier.
Completely sink into the earth beneath you.
To start,
I invite you to pay attention to the events of the last day approximately.
What did you eat before you started this Yoga Nidra?
What did you dare for?
And what did you dare for?
Let your thoughts drift back to the past.
To ripple back in time.
And let the past be the past.
Bring your attention fully back to the present moment.
Notice the sounds in the space where you are now.
The higher tonal sounds.
And the slightly lower tonal sounds.
We hear the sounds closer to you.
And the sounds farthest away from you.
Let your attention sink back to your breathing.
Notice your breathing on your both nostrils.
Feel how the air flows effortlessly.
Along the back of your throat.
And completely reach your lungs.
Notice the difference in temperature between your in and out breathing.
Let your attention spread from your nostrils and your breathing to your entire face.
How many muscles in your face can you consciously relax here?
All the little muscles.
To serve your own powers.
Lungs,
Your organs.
Around your organs.
You'll want it.
You gag.
Let your face completely soften here.
Let your teeth sweep out of each other,
So that there is a small space between your teeth.
Let your tongue rest in your mouth.
Here we are going to invite our Sancalpa.
Your intention for Yoga Nidra.
What positive quality would you like to invite in your life?
What do you need the most right now?
Let the word or feeling,
Or maybe visualization,
Come to the fore.
Repeat your sankalpa,
Your intention,
Three times to yourself.
And let Sangalpa loose.
Together we will make a journey through your body.
You may let your body sink into deeper layers of relaxation and recovery.
En jouw bewustzijn blijft mijn stem volgen.
Your subconscious is always listening.
You will stay alert and follow my voice.
While your body sinks into deeper layers of relaxation.
Every point that we are going to recognize in the body.
Is filled with white,
Healing light.
Feel your right thumb.
Zie en voel je rechter duim gevuld worden,
Met wit helend licht.
The right index finger.
My right middle finger.
Rechter ringvinger.
I like the pink.
Right hand palms.
Rechte Hand.
Linker duim link raise finger linker middle finger linker ring fingers linkerpink linkerhandballen linkerhand.
Right pulse.
Rechter onderarm Allah Bohm and bolder atom.
Linger pulse.
On the arm.
À la Boche.
Move over,
Arm.
And ecstasy.
Linkersay.
Bye.
Magi.
Rebecca's heart.
Lady here,
Borskas.
Rechter sleutelbeen.
Link your little bean Complete forehead,
Upper body.
My right shoulder.
Linker schouder.
Achterkant.
Bova.
Medderich.
On the way.
Volledige ruggegraat.
Breathing flows like a starbeam.
To the middle of the head.
And from the middle of your head to your tailbone.
Neck.
Achterkant hoofd.
Bovenkant hoofd.
Right dog or link your whole of Warhol's.
Richter wing bow.
Link airbang pro by the organ.
I'm doing the Svengbräu.
Nighty-night.
Linkers wow by the 1F.
Right nostril.
Linker nuisgat News department.
And blow over the lip.
On Merlin.
Richter Kaak.
Linger dark.
Holi Reiche Sicht.
Hope.
Mech.
And kill.
Beide armen.
Hold.
And fully above the body.
The right hip.
Linger hip.
Right upper leg.
Scene Main.
Ankle.
Right foot.
Hold it in.
To eat it in.
And there it is.
We are a team.
Way routine.
Linker bovenbeen.
Scene being.
Thank you,
Roots.
Grote Teen 3 to 10 bettered teen.
Vigilanteen 15.
Blink your wood soul Linger here.
Link your guide.
Linker knieholte.
Linker bovenbeen Linkerbill.
The rector would so.
Righter heel.
Right there,
Good.
And knee holds it.
Bovenbeen,
Rechterbeel completely under the body.
Holy Rage,
Overlichen.
Fully dished out.
Filled with white,
Healing light.
Feeling every cell in your body.
Can restore deeply.
Every organ and system in your body.
Come deep healer.
Feel how your body is as weightless as a feather.
So light as a cloud.
Bring your attention to the space between your eyebrows.
Repeat three times your intention,
Your sankalpa.
So,
I'll give your attention to your nostrils and back to your breathing.
Do you become aware of the rhythm of your breathing?
Let your attention sink back to your whole body.
And feel the support beneath you.
Slowly bring your attention back to the space in which you are now.
You know that you were listening to Yoga Nidra and that the meditation has come to an end.
Feel your whole being return to the here and now.
Feel the soft movement of your breathing in your body.
Begin iets dieper te ademen.
Start making small movements with your fingers and your toes.
Your ankles and your pulse.
To return to your own tempo and your own way from the yoga nidra.
Open your eyes when you are ready.
Lie on your left side,
With your knees rolled up as much as possible,
Until you can make a ball of yourself.
Let the left side of your body sink deeper into the surface beneath you.
Feel the safety and security of this fetus position.
And let it sink into your body.
When you're ready for it,
You can lift yourself up with your right hand in front of your chest.
Feel what the yoga nidra has allowed you to bring.
My name is Anaïs and it was an honor to share with you today the art of Yoga Nidra.
Thank you and Namaste.
