Welcome to the practice of Yoga Nidra.
My name is Aya and I am a yoga teacher and in this guided session we will explore a state of profound relaxation.
Please make yourself comfortable in a quiet place where you won't be disturbed.
Find a comfortable lying position.
Allow your body to fully connect with the support beneath you.
Make any necessary adjustments to ensure you feel relaxed and at ease.
Close your eyes and take a few deep breaths to settle into the present moment.
Let your breath return to its natural rhythm.
Allow the breath to naturally come and go.
Notice the gentle rhythm of your breath as it moves through your body.
Observe the breath without trying to change it.
Notice the coolness of the inhale and the warmth of the exhale.
Pay attention to the sensation of the breath as it enters and leaves your nostrils.
Feel the subtle movement of the breath in the space between your upper lip and nose.
Allow any tightness to melt away.
Now bring your attention to your body.
Feel the connection between your body and the ground.
Feel the weight of your arms and legs and the whole body resting on the surface below you.
Scan your attention from the top of your head down to your toes.
Simply notice any sensations without the need to change anything.
Notice any sensations of warmth,
Coolness or relaxation.
Let go of any tension.
Direct your attention to your feet.
As you exhale,
Consciously release any tension in your toes,
The soles of your feet and your heels.
Feel a sense of relaxation spreading through your feet with each breath out.
With the next exhale,
Shift your awareness to your ankles and calves.
Allow the breath to carry away any tightness or discomfort in these areas.
Move your focus up to your knees and thighs.
Let go of any holding in your leg muscles with each exhale,
Allowing a deep sense of relaxation to unfold.
Bring your attention to your hips and pelvis.
With each breath out,
Feel the weight of your hips sinking into the support beneath you.
Allow your pelvic muscles to release and relax.
On the next exhale,
Scan up through your lower back,
Middle back and upper back.
Feel the breath carrying away any tension along your spine.
Shift your focus to your chest and torso.
With each breath out,
Allow the breath to create space and relaxation in your chest.
Feel the gentle raise and fall with each exhale.
Move to your shoulders,
Arms and hands.
Release any tension in your shoulders and let it flow down through your arms and out through your fingertips.
Bring your attention to your neck.
With each exhale,
Imagine any tightness melting away,
Leaving this area soft and relaxed.
Focus on your head.
As you exhale,
Release any tension in your face,
Jaw and the top of your head.
Feel a sense of ease and relaxation spreading through your entire body.
Now,
Your whole body is completely relaxed.
Take a moment to feel the sensation of deep relaxation.
Imagine a peaceful place in your mind.
It could be a beach,
A forest or any location where you feel calm.
Picture the details,
The colors,
The sounds,
The textures.
Imagine a soft golden light surrounding you.
This light is warm and comforting,
Creating a sense of safety and tranquility.
Visualize this golden light slowly covering your entire body.
With each inhale,
Imagine it filling you with relaxation and positive energy.
With each exhale,
Release any tension or stress,
Allowing it to vanish into the light.
Now,
Focus on specific areas of your body.
As the golden light touches each part,
Feel it melting away any tightness or discomfort.
Start with your toes,
Then move up through your feet,
Legs,
Hips,
Pelvis,
Spine,
Chest,
Shoulders,
Arms,
Hands,
Head and face until your whole body is covered in the smoothing light.
Take a moment to observe the peaceful atmosphere around you and the warmth of the golden light within you.
Take a few deep breaths.
With each inhale,
Allow yourself to become more aware of your surroundings.
Feel the support beneath you and the air around you.
As you take another deep breath,
Begin to bring gentle movements into your fingers and toes.
And with another deep breath,
Allow your body to reawaken with a sense of ease.
When you feel comfortable,
Open your eyes.
Thank you for joining and carry this sense of relaxation with you.
