Welcome to this deeply relaxing Yoga Nidra meditation.
Before we begin,
I invite you to check your heart rate and notice how it feels now,
And when you finish,
See how much calmer and slower it becomes.
Stay with me till the end and you will experience a profound shift in both your body and mind.
Find a comfortable position,
Lying down on your back,
Allowing your body to completely relax.
Close your eyes and settle into stillness.
This is your time to fully let go,
To rest and to reconnect with yourself.
Take a few deep breaths in through your nose and exhale fully through your mouth.
Let go of any tension as you settle into this practice.
Feel the surface beneath you supporting your body,
Grounding you into the present moment.
Before we begin,
Take a moment to set a Sankalpa or intention for this practice.
It could be a desire for healing,
Peace or any personal wish that resonates with you.
Silently repeat this Sankalpa to yourself three times,
Allowing it become a part of your practice.
Now we will begin to move our awareness through the body.
I will guide you part by part as you bring your attention to every detail,
Relaxing each one.
Bring your awareness to your right hand,
Starting with the thumb,
Move to the index finger,
Middle finger,
Ring finger and pinky.
Feel your palm,
The back of your hand,
Your wrist and forearm.
Bring your attention to your elbow,
Upper arm,
Shoulder and right side of your chest.
Move down to the right side of your waist,
Right hip,
Right thigh,
Knee,
Palm and ankle.
Now feel your right foot,
Starting with a big toe,
Second toe,
Third toe,
Fourth toe and the little toe.
Now move to your left hand,
Starting with the thumb.
Move your awareness to the index finger,
Middle finger,
Ring finger and pinky.
Feel your palm,
The back of your hand,
Wrist,
Forearm,
Elbow,
Upper arm and left shoulder.
Bring your attention to your left side of the chest,
Left waist,
Left hip,
Thigh,
Knee,
Calf and ankle.
Feel your left foot,
The big toe,
Second toe,
Third toe,
Fourth toe and the little toe.
Now feel your pelvis resting on the mat,
Your lower back and upper back.
Bring awareness to your abdomen,
Your chest and ribcage.
Notice your throat and neck,
Feel the back of your head,
The crown,
Your forehead and your face.
Notice your eyebrows,
Eyes,
Cheekbones,
Nose,
Lips and jaw.
Finally bring your awareness to the very top of your head,
Allowing your entire body to be fully relaxed.
Now we will count down from 100 to 1.
If your mind wanders,
Simply return to the count.
With each number,
Allow yourself to sink deeper into relaxation.
Start now.
100,
99,
98.
Feel yourself drifting deeper,
97,
96.
Let go with each breath,
Feeling lighter and more at ease,
95.
Continue counting on your own and if you reach 1,
Simply start again.
And now let go of counting.
Notice your breath,
How your body moves with each inhale and exhale.
And now let's explore a range of sensations,
Helping you dive deeper into your emotional body.
First,
Imagine yourself feeling extremely cold.
It is as if you are standing in freezing snow.
The cold is sharp against your skin,
You are shivering,
Your breath is visible in the air.
Allow yourself to experience this deep chill,
Teeth chattering,
Everything around you is frozen.
Now let that cold fade away and feel the warmth return.
Imagine basking under a bright,
Warm sun.
The heat is wrapping around you like a soft,
Comforting blanket.
Your body feels completely warm and relaxed.
And you notice how you start sweating because it's getting more and more hot.
Next,
Remember a moment of deep sadness.
Allow yourself to feel this sadness fully,
As if it's the heaviest weight in your chest.
Maybe it's from a time you felt lost,
Heartbroken or deeply disappointed.
Feel the emotions come up.
Allow the tears to flow freely,
Here they come,
You are safe here.
Now shift completely to a moment of joy.
Feel the most profound happiness you've ever experienced.
Imagine yourself in a time where you felt nothing but bliss and excitement,
Like the best day of your life.
Let the happiness fill you up from within,
Radiating out.
Finally,
I want you to imagine the sensation of floating,
Weightless,
As if you are suspended in water or air,
Completely free of any burden or worry.
Allow this sense of lightness to take over,
Drifting in total peace.
Now come back to yourself,
Feeling balanced and restored.
Reflect on how you feel after moving through these contrasting sensations.
You have experienced a spectrum of emotions and now you are centered at peace.
You are whole.
You are at ease.
Take a moment to feel gratitude for your body,
For your breath and for this time you've given yourself.
When you are ready,
Gently start to bring awareness back to your physical body.
Wiggle your fingers and toes and take a few deeper breaths.
Slowly roll to one side,
Hold onto the peace and calm you've created within yourself.
When you feel ready,
Come back to a seated position.
