Welcome and have a wonderful journey.
Yoga Nidra is also known as yogic sleep or effortless relaxation.
It's an ancient art of relaxing the mind and elevating the consciousness.
This state of consciousness will be induced by our guided meditation.
Lie down on your bed or on your yoga mat.
Make sure your mat is thick.
You can also place a blanket on your mat.
For more comfort for your lower back and your knees,
Don't hesitate to use a yoga bolster under your knees perpendicular to the mat.
You can also support and comfort your head and neck with a pillow and make sure you are warm enough with a blanket.
Listen to your body and its needs.
Place now your arms by your side and let your body sink into the floor.
Close your eyes and take this time to connect with your own body,
Your own breath.
Without judging or trying to change anything,
Welcome the sensations and emotions that are present in your body and your mind right now.
Underneath your thoughts,
There is a stillness,
There is a silence that is always there waiting for you.
So let's be with this stillness today.
Have no expectations and let's relax deeply.
Now,
Set an intention for your practice today.
To set an intention,
Think of a quality you want to cultivate more in your life.
Maybe more compassion,
Self-love,
Authenticity.
Pick your own intention for your practice today.
Now,
Be entirely calm and still.
Be fully present and awake.
Allow yourself to be and to receive and not to do anything.
Let go any thoughts of a day,
Let go of the past and have no expectations.
Now,
Take a deep breath in through the nose.
Hold it.
One,
Two,
Three and out through the mouth with an audible sound.
Take a deep breath in through the nose.
Hold it.
One,
Two,
Three and out through the mouth.
Long breath,
Releasing any external and internal tension.
One last time,
Take a deep breath in through the nose.
Hold it.
One,
Two,
Three and out through the mouth.
Long breath,
Relaxing your whole body.
Now,
Come back to a normal breath.
Nothing else matters.
You are safe,
Nowhere to go and nothing to do.
Simply feel your body.
Do not worry if you do not hear everything I say.
The deepest part of you is always listening.
Allow your awareness to travel through your body on a journey of sensation and relaxation.
Relax your mind.
Relax your face.
Relax your head,
Forehead,
Right temple,
Left temple,
Right ear.
Left ear,
Right eyebrow,
Left eyebrow.
Relax your right eye.
Left eye,
Relax your nose.
Relax your right cheek,
Your left cheek.
Relax your upper lip,
Your lower lip.
Relax your chin,
Your jaw,
Your throat.
Relax your torso,
Your right collarbone,
Left collarbone.
Relax the right side of your chest,
The left side of your chest.
Relax your upper abdomen.
Relax your navel.
Relax your lower abdomen.
Relax the back of the torso.
Relax your right arm,
From the shoulder to your right hand.
Relax your fingers.
Relax the palm of your right hand,
The back of your hand,
Your wrist,
Elbow.
Relax your upper arm.
Relax your right shoulder.
Relax your left arm,
From the shoulder to your left hand.
Relax your fingers.
Relax the palm of your left hand.
Relax the back of your hand,
Your wrist,
Elbow.
Relax your upper arm.
Relax your left shoulder.
Relax your right leg,
From the hip to the toes.
Relax the sole of your right foot,
The top of your foot,
Ankle,
Lower leg.
Relax your upper knee,
Upper leg,
Thigh and hip.
Relax your left leg,
From the hip to the toes.
Relax the sole of your left foot,
The top of your foot,
Ankle,
Lower leg,
Knee.
Relax your upper leg,
Thigh and hip.
Relax the whole right leg.
Relax the whole left leg.
Relax the whole right arm.
Relax the whole left arm.
Relax the whole face.
Relax the whole head.
Relax the whole torso.
Relax the whole body.
Relax,
Release,
Let go.
Return now your awareness back to the breath,
Moving in and the breath moving out.
As you inhale,
A fresh wave flows upward through your whole body,
Bringing sense of calm to every cell.
As you exhale,
Imagine a wave passing downward through your body,
Carrying away tensions.
Your body is now relaxed.
Now call back to your mind your intention,
Your heart's longing statement in the present tense as though it's already happening.
For example,
I love myself.
I am true to myself.
State it three times silently in your mind now.
It is the truth.
Remember,
You can always come back to this feeling of safety.
Remember how you feel right now.
It's always possible at any time to feel that sensation again.
Slowly bring back your awareness to the physical world.
Feel all the places where you touch the ground.
Notice the sounds around you.
Notice your breath.
To begin to come out,
Start to wiggle your fingers,
Feeling every sensation as you do.
Start to wiggle your toes and slowly bring your hands to your torso.
Now gently roll to your right side and be there.
Rest there.
When you feel ready,
Turn toward the floor and slowly push up with your left hand and come up.
Rest your hands on your knees with the palms facing up.
Your eyes are closed.
Lengthen your spine and take a full breath in and notice how you feel right now.
Now slowly open your eyes,
Looking at your hands.
Remember,
One hand is to give yourself love and the other hand is to give love to others.
Always give a balance.
Congratulate yourself for your practice today and welcome back to your awakened hearts.
Namaste.
