Hello and welcome to Space Element Yoga Nidra practice.
My name is Elena and I will be your guide.
Before we begin,
I would like to briefly introduce you to this practice.
This meditation is rooted in the ancient wisdom of Ayurveda and created to help you relax.
Regulate your nervous system.
And restore your emotional balance.
Yoga Nidra is a profound practice of conscious rest.
You're about to experience a unique combination.
Of Yoga Nidra and Ayurveda.
During this practice,
Your brainwaves will gradually slow down.
Guiding you toward the Delta state.
The realm associated with the deepest and most restorative sleep.
In this state,
Your body can access its natural capacity for repair,
Renewal and cellular regeneration.
In the beginning,
You will be guided by my voice.
Later,
As my voice gently fades into silence,
A sleep-supporting soundscape will continue to guide you into deeper rest.
There's nothing you need to do.
Just make yourself comfortable and let my voice wash over you.
Let's begin.
Welcome to Yoga Nidra practice.
This practice will help you reconnect with your higher self.
And your inner wisdom.
As you focus on space or ether element.
You feel more harmonious and balanced.
You reclaim your mental and emotional space and get reminded about the limitless nature of your being.
Let's begin.
Let your body rest in a comfortable position on your back.
Make sure your body and your spine are in a straight line.
Feet hip distance apart.
Arms alongside your body.
Stay warm during yoga nidra practice.
The temperature of your body may drop while you are practicing.
So please cover yourself with a blanket.
Before you begin.
Adjust the position in which you're resting.
And make sure you're comfortable.
And then you can remain motionless.
Throughout the practice.
Bring your awareness to the space between the eyebrows.
And think of mantra OM.
Visualize how the vibration of the mantra is helping you create more mental space as you let go of thoughts and worries.
Imagine how this sacred sound is clearing inner space and helping you let go of all thoughts and worries.
Then let your awareness scan the sounds around you.
Let yourself notice every sound without labelling or analysing.
Just let your attention move from one sound to the next with ease.
Notice the sounds far out in the distance.
Just observe.
Then let your awareness move a bit closer.
Paying attention to the sounds just outside the space.
Every single sound.
Then begin to observe the sounds in the room.
Notice the obvious sounds.
And the subtle sounds.
Notice every single sound.
Let go of the sounds now.
Bring your awareness to your breath.
Notice the sound or the silence of your breath.
Notice the subtle flow of breath.
In and out of your body.
Observe the flow of inhalations and exhalations.
Observe the exquisite way life is flowing through you.
As you breathe.
Observe the spontaneous presence of Grace in each inhalation.
And each exhalation.
Now think of something that you would like to manifest in your life.
Your dream or vision.
In Yoga Nidra,
We call it Sankalpa.
Create your Sankalpa,
A phrase or statement that reflects your ultimate dream or intention.
Make it simple and short.
In the present tense.
As if it is already happening,
Already manifesting.
Remember your statement.
And then mentally repeat it to yourself three times.
Now bring your attention to your physical body.
Observe your body resting quietly,
With effortless ease.
Let your awareness move through the different parts of your body as I guide you.
You don't have to make any movement or think any thoughts.
Just let yourself be guided.
Begin by bringing your awareness to the right side.
Start by noticing your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Arm of the hand.
Back of the hand.
Right wrist.
Borum.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waste.
Lower link.
Ankle.
Heal.
Soul of the foot.
Front of the foot.
Red Tooth.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All toes together.
Now switch to the left side.
Notice your left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of your hand.
Back of your hand.
Left wrist.
Forum.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waste.
Bye.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Front of the foot.
Left toes.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All toes together.
Let your attention move through the back of the body.
All parts of your body in contact with the surface you are resting on.
Heels.
Cough.
Backs of the thighs.
Bye Checks.
Backs of the shoulders.
Backs of the hands and arms.
Back of the head.
Feel your whole back body at once.
Now bring your awareness to your ears.
Then move to the crown of your head.
Now let your attention travel through the front of the body.
Your face.
Or it.
Eyebrows.
Eyebrow Center.
Eyes.
Nose.
Tip of the nose.
Nostrils.
Jinx.
Lips.
Chin.
Jewel.
Front of the neck.
Collarbones.
Front of the shoulders.
Fronts of the arms.
Palms of the hands.
Bring your awareness to your chest.
Center of the chest.
Upper abdomen.
Lower abdomen.
Prongs of the hips.
Front of the thighs.
Fronts of the knees.
Shins.
Fronts of the ankles.
Fronts of the feet.
Back to your toes.
Feel the whole front of your body at once.
Now feel the whole right leg.
Feel the whole left leg.
Feel both lengths at once.
Feel your whole right arm.
Feel your whole left arm.
Feel both arms at once.
Now feel your whole body.
Feel your whole body at once.
Now let your attention return to your breath.
Observe how your breath is effortlessly flowing through each and every cell of your body.
Inhales and exhales are slowly flowing through your body.
Leaving you refreshed and relaxed.
Bring your attention now.
To how you're feeling in your body.
Imagine that your body is feeling contracted.
Shrinking towards the centre.
Feeling dense in yourself.
Feeling the contraction.
The muscles feel contracted.
And it feels like you're smaller.
As you tighten up towards the center.
Now reverse the sensation.
And instead bring about a feeling of expansion.
Feel how with each in-breath.
Your body is expanding in all directions.
As you breathe in.
There is a sensation of expansion.
Your body expanding and opening.
A feeling of expansion.
Let go of both sensations.
Now let me take you on a journey.
Speak to yourself in front of a majestic mountain early in the morning.
And still dark.
And the sky is deep blue.
The moon is still in the sky.
And as the morning is near.
And still looking pale.
The stars are fading.
You're surrounded by complete silence.
And even birds are still asleep.
Magnificent silence all around you.
The mountain is looking peaceful.
Is calling you to start the journey.
And you are ready.
I slowly begin to walk along the path leading up the mountain.
With each minute as you're waking up.
The lights of a little village down below.
And becoming more and more distant.
And the glow in the stars is fading.
You're following the path leading up the mountain.
One easy step at a time.
The sky is beginning to change.
And continue moving outwards.
You can feel how air is cooler as you are approaching higher altitudes.
You can see that you are closer to the top of the mountain now.
You feel the fresh breeze on your skin.
And the views becoming even more majestic.
As you begin to see glimpses of the lake.
On the other side of the mountain.
As you get to the top of the mountain,
You find a little temple.
The temple is open.
And you walk in.
You find a burning candle inside.
And you sit down to rest and meditate.
When you're ready,
You'll walk out of the tiny temple.
And stand in the summit.
Letting them breathe in the first rays of sun.
Touch his skin.
That is completely silent.
And very peaceful here.
Above the world.
The sky's turning pink.
And the new day has arrived.
It can see very far in every direction.
The dark,
Mysterious valley on one side.
The peaceful lane.
On the other side.
And every cell of your body feel the dawn of a new day.
The exquisite gift of a new day.
Let your mind flow freely in this experience.
Observe inner and outer spaces.
Feel the open spaces in each direction.
Notice how in this magnificent place,
Your body,
Your mind,
And your heart are beginning to feel more aligned with each other.
More open and spacious.
You are opening yourself to fully expressing and realizing yourself on this journey.
Now bring your attention to your breath.
Notice the easy and natural flow of breath.
In and out of your body.
Notice how life and vitality are flowing through you with each and every breath.
Notice how all of this is happening without any action on your end.
Just live.
Blowing through you.
And now let everything begin to fade into softness.
The sounds.
The sensations.
Even my voice may begin to drift into the background.
It means you're slipping into the deeper layers of rest and you can allow that.
There's nothing more you need to hold.
Let sleep arrive effortlessly.
Feel a sense of spaciousness inside.
And breath is becoming easy.
And relax.
Air safe.
You're loved.
Air Relax.
You can allow yourself to softly slip into a dream state now.
Good night,
Beautiful soul.
Sleep well.
