Welcome to your practice of yoga nidra,
To this practice of cultivating gratitude.
Make sure to be undisturbed during your practice and silence your phone.
Lie down on a stable surface with a neutral spine and cover yourself to stay warm during the entire practice.
Lie comfortably on your back and make sure your head is in a neutral position.
Place your arms alongside your chest with your palms facing up.
Then stretch your legs out and let them fall comfortably to the sides.
During yoga nidra,
Remain calm and relaxed so that both your body and your mind can relax completely.
However,
If you feel the urge to move,
You can always change your position.
If you are pregnant,
Come into a comfortable side-lying position and support your body with pillows where you need it.
Now allow your eyes to close and keep them closed during the entire practice.
Yoga nidra is a dynamic sleep.
On the threshold between waking and sleeping,
We touch the subconscious and unconscious dimensions of our mind.
We train ourselves to let go of tension and contraction to the point of releasing all tension.
Emotional tension,
Suppressed feelings and emotions are loosened up and the emotional structure is calmed down.
To create a peaceful world,
We must first learn to relax and bring our own body and mind into harmony.
Stay awake and present by listening to the sound of my voice.
And as you settle in,
Take a few deep breaths.
Releasing any tension and allowing yourself to be fully present in this moment and this practice,
In our journey of gratitude.
In the tapestry of life,
Gratitude is a golden thread,
Weaving together moments of joy,
Appreciation and contentment.
It's a recognition of the blessings that surround us.
Both big and small.
The simple gifts of nature.
The warmth of human connection.
The abundance that flows through our lives.
When we cultivate gratitude,
We open our hearts to the beauty and the goodness that surrounds us.
We shift our focus from what's lacking,
To what's present and abundant.
Gratitude is a powerful force.
It has the ability to transform our perspective,
To uplift our spirits and to nourish our souls.
Through this practice,
We'll embark on a journey of appreciation,
Exploring the countless blessings that grace our lives.
This practice is an invitation to embrace the fullness of life.
To savor the sweetness of each moment and to cultivate a heart overflowing with gratitude.
Let's plant a seed of intention for today's practice.
Your sankalpa.
A sankalpa is a positive affirmation.
A heartfelt resolution.
Expressed in the present tense,
As if it's already happening.
It's a powerful tool for transformation.
A way to align your mind and heart with your deepest desires.
As you formulate your sankalpa,
Consider what you like to cultivate in your life.
What qualities or experiences do you wish to embrace?
Perhaps your sankalpa is related to gratitude.
Choose a sankalpa that resonates deeply with your heart.
One that inspires and uplifts you.
Or maybe you already have your own sankalpa for your yoga nidra practice.
Now gently repeat your sankalpa three times silently in your mind.
With full trust and a firm confidence.
This sankalpa is like a seed that you plant in well-prepared soil.
The fertile ground of your subconscious mind.
What you manifest in this way will realize itself in your life.
Now bring your awareness to the different parts of your body.
Please repeat the name of the part of your body quietly in your head as soon as you hear them named.
You can also imagine letting your breath flow through this part of your body.
Simply feel this part of your body but don't move.
Your perception should move quickly through your body and not linger.
This way consciousness is transformed into life energy,
Your prana.
In yogic philosophy,
Prana is the vital life force energy that flows through all living beings.
It's the subtle energy that animates us,
Sustains us and connects us to the universal energy field.
Circling your perception creates an energy band that runs through the entire body.
By moving your awareness quickly through your body,
You awaken and activate this prana.
Stimulating its flow and enhancing its circulation through your entire system.
Imagine this energy band as a vibrant current of light flowing through every cell.
Organ and system within you.
This energy band revitalizes and rejuvenates your entire being,
Promoting a sense of wholeness,
Vitality and deep connection to your inner self.
We start on the right side.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Right side of the chest.
Right waist.
Right thigh.
Ankle.
Right heel.
Sole of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Little toe.
Feel the whole right side.
The whole right side.
Then move your attention to the left side of your body.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the hand.
Left wrist.
Forearm.
Upper arm.
Left shoulder.
Left side of the chest.
Left waist.
Left hip.
Left calf.
Left ankle.
Sole of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Feel your whole left side.
Your whole left side.
Then move your attention to the back of your body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Left buttock.
Lower back.
Middle back.
Entire spine.
The entire spine.
Right heel.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Feel the whole back of your body.
The whole back of your body.
Then move your attention to the front of your body.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
The space between the eyebrows.
Your right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
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