Hello and welcome to Air 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 feel more uplifted.
Energised.
And charged with creativity.
This practice will also help you reconnect with your intuition and compassion.
Help you align with your emotions.
How you express them,
And how you let them go.
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 of 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.
And just your clothes and your blanket,
So that nothing is bothering you.
And so you can become completely still.
Try to remain still throughout the practice.
Close your eyes and keep your eyes softly closed while you are being guided through your Ganesha journey.
Begin to observe your body.
The position of your body in space.
The bows you are resting in.
The sensations in your inner and outer body.
Observe your surroundings with your eyes closed.
The space around you.
The texture of the clothes on your body.
The texture of the surface you are resting on.
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.
Now just 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 breath as it moves through your body like a gentle breeze.
The inhalations and the exhalations are traveling through your body like a gentle breeze.
Soft,
Easy breaths.
Relaxed.
Easy breath.
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.
Palm of the hand.
Back of the hand.
Right wrist.
Forum.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waste.
Lower link.
Ankle.
Heal.
Soul of the foot.
Front of the foot.
Ride to health.
Big toe.
Second term.
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.
Forearm.
Elbow.
Upper arm.
Soda.
Armpit.
Side.
Waste.
Bye.
Me.
Lower leg.
Ankle.
Heal.
Soul 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.
Heals.
Coughs.
Backs of the thighs.
Basics.
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.
Ice.
Nose.
Tip of the nose.
Nostrils.
Cheeks.
Lips.
Chin.
Jewel.
Front of the neck.
Collarbones.
Fronts 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.
Fronts of the hips.
Fronts 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.
Observing 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 relax.
Bring your attention to how you feel.
Imagine that you're feeling agitated.
A feeling of agitation.
Feel the agitation in your entire body.
Now reverse the sensation.
And instead bring about a feeling of calm.
Feel her with each in-breath.
Your body is becoming calmer and calmer.
As you breathe in,
You feel calm.
As you breathe out.
You feel calm.
Let go of both sensations.
Now let me take you on a journey.
Imagine that you are no longer affected by gravity.
And your body feels extremely light.
Your feet slowly disconnect from the ground.
And you begin to float.
Slowly drifting outwards.
Your body is effortlessly floating.
Moved by gentle breeze.
You can catch a cloud.
And continue drifting.
Floating among other clouds.
You feel safe,
Warm and relaxed.
You let the cloud take you on the journey.
You'll let go of control and just enjoy the ride.
You are slowly floating over the trees and mountains.
Over the fields and villages.
Over lakes and rivers.
That are reflecting the sunshine.
You feel the breeze on your skin.
Your body is completely relaxed.
As you begin to gradually descend back to the ground,
You feel refreshed,
Inspired,
Vibrant.
Uplifted and filled with joy.
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 life,
Flowing through you.
And now let everything begin to fade into softness.
The sounds.
The sensation.
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 the air element breathing into you a sense of lightness.
And ease.
You're safe.
Your love.
Air relax.
You can allow yourself to softly slip into a dream state now.
Good night,
Beautiful soul.
Sleep well.
