Hey!
Great that you're here.
My name is Denise and I welcome you to this Yoga Nidra session.
Yoga Nidra,
Also known as the yogic sleep.
This Yoga Nidra will guide our minds into a state between wakefulness and sleep,
Where we can experience deep relaxation and healing.
Yoga Nidra is a powerful method for rejuvenation and inner stillness.
In the following minutes,
We will allow our body to rest while our minds remains awake.
And now I invite you to find a comfortable position,
Preferable lying on your back.
You can let your arms rest beside your body,
Palms facing upward.
Leave some space between your arms and your body,
So that your armpits can breathe.
And when you're ready,
You gently close your eyes.
Allow your breath to settle.
And feel how your body relaxes with each exhale.
Be curious while experiencing any inhale.
And every exhale,
Relaxing your body.
Inhaling,
You gain space within your body.
And exhaling,
Your body relaxes.
You can sink deeper into your posture,
Into your position.
Feel how the breath is moving your body.
Where exactly is it going?
Into your belly,
Your chest,
Into the back of your core.
Is your body reaching your fingers and your toes?
Or else,
Is your inhaling going?
Which corners of your body is your inhaling reaching,
Your inhale reaching?
And with each exhale,
Your body is relaxing a little more.
We will now begin a gentle body scan,
Bringing your awareness to different parts of your body.
Feel the toes of your right foot.
With every exhale,
You can relax each toe of your right foot.
With every inhale,
You reach each toe of your right foot.
Relax them.
Move your attention to your right ankle,
To your calf.
On the same side,
To your right knee.
If you need any movement,
Don't hesitate.
You can always come back to this position,
To your pose in stillness.
Move your attention to your right knee,
And then to your right thigh.
How is this side of your leg feeling now?
From toe to thigh.
And now shift your awareness to your left foot.
To every single toe of your left foot.
Relax them.
With every inhale,
You reach every single toe of your left foot.
With every exhale,
Relax.
Now bring your awareness to the ankle.
Can you relax a little bit more,
Exhaling?
Your feet relaxed.
Bring it to the calf of your left leg.
And then bring the attention to your left knee.
And up to the thigh.
Your awareness on the left side of your body,
Your left leg.
And then bring your attention to your pelvis.
Relax with every exhale.
Your awareness at your pelvis.
Let it relax.
Then move to your lower back.
Let it sink a little bit more.
Exhaling,
Relax.
Bring your attention to your middle back.
And upper back.
Feel your abdomen.
Your chest.
And then feel the space around your heart.
Feel the space around your heart.
Inhaling,
The space around your heart is expanding.
And exhaling,
You can relax here.
And then slowly bring your attention to your right arm.
Feel the fingers.
Every single finger on your right hand.
And then bring your attention to the wrist of your right hand.
Inhaling,
Bring your attention to your hand and to the wrist of your right hand.
Bring your attention to your forearm.
To your right forearm.
And then to your elbow.
To your right elbow.
Bring your attention to your upper arm.
And then bring the awareness to your right shoulder.
Then shift to the other side.
Awareness to every single finger of your left arm.
Attention to your left hand.
Into every single finger of your left hand.
Bring the attention from the fingers to the wrist of your left arm.
Then to the forearm.
Awareness to your left elbow.
Then bring the attention to your left upper arm.
And finally,
To your left shoulder.
Feel both shoulders now.
Supported by the underground.
Feel your neck.
Attention to the jaw.
To your face.
Release any tension.
And bring your focus to your head.
Your awareness to your head.
Now imagine yourself in a serene place in nature.
Place of your choice.
Perhaps you are at a sunny,
Far forest edge by a calm lake or ocean.
In a peaceful flower meadow.
Feel the soft ground beneath you.
The soft ground is holding your body.
You can relax in the warmth of the sun on your skin.
The warmth of the sun on your face.
And the gentle breeze wrapping around you.
Making you feel protected and loved.
Imagine your body completely connected to the earth.
Trust.
Exhaling you release even more tension.
You feel safe and you feel free at the same time.
Your breath flows softly,
Calmly.
The soft ground beneath you.
The warmth of the sun on your skin.
The gentle breeze wrapping around you.
You feel safe and free.
Connected to the earth.
Releasing all tension.
You can stay in this peaceful state for a few moments.
Letting nature refresh your body and mind.
Enjoy.
And slowly,
Gently bring your awareness back to the room you are in.
Feel the ground beneath you.
And when you're ready,
Begin to move your fingers,
Your toes.
Stretch,
If you like.
And then,
Slowly,
When you're ready,
Open your eyes.
Feel welcome to return to your day with this sense of calm and serenity.
Thank you for being here with me for this yoga nidra session.
Love and peace,
Denise.
