Welcome to your yoga nidra practice.
Before we begin,
I just want to let you know that you have the option to transition into sleep after this yoga nidra,
But if you need to wake up,
I invite you to set an alarm on your phone that will allow you to come back to your body and the present moment at the end of this meditation.
Now let's begin.
Find a comfortable position lying flat on your back.
Close your eyes and begin to relax deeply.
Let your body settle into the ground.
Feel the support of the earth beneath you.
With every exhale,
Feel yourself sinking deeper,
Letting go of any tension.
Begin by bringing your awareness to your breath.
Breathe in deeply,
And as you exhale,
Release any stress or tension that you may be carrying.
Imagine each breath as a wave,
The inhale rises,
Filling you with peaceful energy,
And the exhale releases anything that no longer serves you.
Now take a moment to set an intention for your practice.
A sankalpa,
An affirmation or thought that speaks to your deepest self.
It could be something like,
I am at peace,
Or I am open to divine energy and guidance.
Choose your own intention and repeat it to yourself,
Allowing it to resonate deep within you.
With your intention set,
We will begin our body scan.
Let go of all distractions and simply follow my voice,
Allowing your body to fully relax,
Each part of you sinking deeper into rest.
Bring your awareness to the top of your head.
Notice the crown of your head,
The area where energy flows in and out.
Feel this space light and open,
Receiving clarity.
Move your awareness to your forehead,
Notice any tension there and allow it to melt away.
Feel your forehead softening,
Your brow relaxing,
And your mind becoming still.
Bring your attention to your right eyebrow,
Invite softness into this area.
Feel your right eyebrow release and relax.
Move to your left eyebrow,
Feel the left side of your face becoming smooth,
The muscles relaxed,
No tension remaining.
Shift your focus to the space between your eyebrows,
The center of your forehead,
Your third eye.
Bring awareness to any thoughts and with your exhale release them.
Allow this area to feel open,
Clear and free.
Now feel your eyes,
Allow the eyes to soften,
To deeply relax.
Let your eyelids gently close and notice how the muscles around your eyes can simply let go.
Bring awareness to your nose,
Sense the air as it enters and exits through your nostrils.
Allow the breath to flow effortlessly as you relax the right side of your nose and then the left.
Feel the sensation of ease and calm within.
Bring your attention to the right cheek,
Feel it softening,
And then the left cheek.
Shift your focus to your jaw,
Allow the muscles to soften and relax,
Letting go of any clenching.
Now allow your whole face to relax,
Your whole face to relax.
Feel a sense of peace settling into every tiny muscle.
The entire face is soft,
Relaxed and serene.
Move your attention to your neck,
The right side of your neck and the left side of your neck.
Release any tightness and allow the muscles to relax deeply.
Focus on your right shoulder,
Notice any weight that you may be carrying there.
Allow your shoulder to melt soft and heavy.
Now the left shoulder,
Let go of any tension,
Allow it to soften.
Bring your awareness to your right upper arm,
Now move to the left upper arm,
The right elbow,
And the left elbow.
Your right forearm,
And your left forearm,
And feel both arms surrendering and letting go.
Heavy and held by the earth beneath them,
Both arms are totally relaxed,
Both arms are totally relaxed.
Now focus on the right wrist,
And let the wrist feel light and relaxed,
Then to your left wrist,
Releasing tension and surrendering into peace.
Bring awareness to your right hand,
Your right palm,
And your right fingers.
Feel the fingers gently unfolding,
Feeling light and relaxed.
Now to your left hand,
Your left palm,
And your fingers.
Soften and relax all of the fingers,
And feel a peaceful energy flowing into your hands.
Bring your awareness to your chest,
Notice your breath rising and falling gently.
Allow your chest to soften,
Relax,
And open.
Now to your abdomen,
Feel your belly,
Relax your belly,
Feel it rise and expand and soften as you breathe.
Bring your awareness to your lower back,
Let the muscles soften,
And feel a deep sense of peace.
Now move to your hips,
The right hip,
And the left hip,
Feel the muscles relaxing deeply,
Releasing all tension,
Sinking deeper into the earth.
Now focus on your right thigh,
Allow it to feel heavy and soft,
And the left thigh,
Allow it to fully relax.
Now to the right knee,
Let it release,
Feeling light,
And your left knee,
Feeling soft and relaxed.
Now focus on your right calf,
Releasing tension in the muscles,
And your left calf,
Letting the muscles completely soften.
Bring awareness to your right ankle,
Becoming light and relaxed,
And your left ankle,
Relaxing and releasing completely.
Bring awareness to your right foot,
The top of your foot,
The sole of your foot,
And your right toes.
And now the left foot,
The top of your foot,
The sole of your foot,
And the left toes,
Feel a peaceful energy flowing into both of the feet.
Now bring your awareness to your whole body,
Your whole body resting here on the earth.
Allow your entire body to relax,
To release,
And to soften,
Allow the energy of relaxation to flow through your entire body as if you're floating in a peaceful and tranquil place.
As you rest here,
With your mind's eye,
Visualize a calm beach at sunset,
A lush green forest,
A peaceful mountaintop.
See sunlight filtering through the trees,
And the motion of gentle waves lapping at the shore.
See and feel the calmness of nature on a beautiful day,
And see and feel that sense of deep,
Relaxed calmness within yourself.
With every breath,
Feel yourself sinking deeper into this peaceful state,
Your body is completely relaxed,
Your mind is calm,
And your heart is open.
You are fully supported by the earth,
And you are safe.
As we come to the end of this practice,
Take a moment to bring your attention back to your sankalpa,
The intention that you set at the very beginning.
Let your sankalpa resonate in your heart,
Knowing that it is already manifesting within you.
Allow the peaceful energy of yoga nidra to stay with you,
Knowing that this sense of peace and relaxation is always accessible.
If you would like to transition into a deeper sleep,
Simply rest here in this stillness,
With your eyes closed.
If you are ready to complete this practice,
Start to feel the weight of your body on the ground,
Start to deepen your breath,
And bring small movement into your fingers and toes.
When you feel ready,
Gently open your eyes,
Taking your time as you come back to the room,
Carrying this sense of peace and tranquility within you.
