Welcome to this Yoga Nidra session that will refresh your body and mind and help you focus on your intention.
Find a comfortable place to lie down on your back in Shavasana.
Now take a deep breath and as you exhale slowly close your eyes.
Take a moment to adjust your position.
This practice is designed to guide you into a deep state of relaxation and self-awareness.
Start by turning your attention to your breath.
Just feel it,
No need to make any changes.
Let it flow naturally.
Simply observe how the movement of the air is in concert with your body.
Notice the rise and fall of your chest and abdomen with each breath.
Feel the gentle rhythm of every inhalation and exhalation.
Feel how it is soothing and calming your entire being.
Now you can thank yourself for having taken this precious time to get here.
Say in your mind,
I am here.
And as you enjoy this feeling of gratitude you can think of your Sankalpa for this session.
San and Kalpa are words in Sanskrit for becoming one with time or be transformation.
You can think of it simply as intention.
What is your intention for this session?
It can be something generic as relax,
Disconnect,
Find peace or heal.
Or it can be a very specific thing you wish to achieve today or in your life.
Whatever you choose formulate it as one single word.
A simple word is all you need because you know what that word really means to you.
Now repeat your Sankalpa three times in your mind.
Every time you feel it stronger,
Bigger,
Clearer and closer to your very heart.
It is so close that it feels just true.
Notice which areas of your body are drawing your attention the most.
People are all different and the way you are made and the way you move throughout the day might result in using some parts of your body more than others.
And as you keep breathing slowly you can feel your whole body.
Start bringing your attention to the crown of your head,
The tallest point of your body and begin to come down slowly noticing your forehead.
With your eyes still closed you can gently frown or move your eyebrows up and down to feel the small muscles releasing any tension.
And as you feel the air flowing through your nostrils you move your tongue to relax it especially the back of it so it does float in your mouth.
And as you separate your teeth you feel your jaw unclenching on both sides.
You can bring your awareness to your neck,
The bridge between your mind and body,
The back of your neck resting and its front.
A deep inhale and a slow exhale melt all the tension away.
And as your shoulders slowly lower you can feel your upper back.
Your chest rises and falls with every breath.
And while you become more and more aware of your body you can start feeling your heartbeat rippling through your chest.
Sense your arms connecting to your shoulders.
Your forearms resting.
Your hands still.
Maybe a feeling of tingling arises.
Your lower back that stains you throughout the day.
Your belly moving with your breath.
Your hips connecting your lower body with your upper body.
Your glutes.
Your groin.
Your inner thighs.
Spend a moment to feel your quads in equilibrium with your hamstrings.
Your knees that support you.
Your calves balanced with each other.
And with your shins.
And as you slightly slow down your breathing you can feel your body is balanced.
Moving down your legs you focus on your ankles.
Sometimes carrying some of the legs tension.
And as your awareness moves towards your feet you might feel some tingling or numbness.
With your exhale you can find how some small movements can relax them.
And as you notice which parts are tenser you can breathe in deeply into them.
You start noticing the soles of your feet which sustain your weight.
And as you bring your awareness to where your big toes connect to your feet you focus on them.
And notice if the other toes are touching each other.
You can now bring your awareness to the very tip of your big toes.
And as you take three deep breaths while you follow my voice you start feeling your whole body.
You can notice how you are more aware of it now.
This helps you feel your breath.
The places of your body where you feel it the most.
You feel it because of the movement of the air.
The movement of your body.
The temperature fluctuation or something else.
You feel how shallow or deep it is.
The direction of your movement on the inhale and the opposite on the exhale.
Its timing.
The duration of each phase.
If they are equally spaced.
If there is a hole between phases.
You feel how caressing your body with your mind's attention can slow down time.
You feel the expansion that the air creates gives you more time to feel it.
Slowly and deeply.
And now that your body has melted into a deep and effortless stillness let's guide your mind on a journey of focus and peacefulness.
Imagine yourself standing in front of a beautiful and peaceful landscape.
The air is crisp and a pleasant scent fills the air.
You first look at this beautiful image in its entirety.
You look at the sky.
You appreciate its endlessness.
Your sight moves gently down towards the horizon as you take in all the beauty around you.
You hear the sounds of nature welcoming you in the distance.
The sunlight seems to play with the light breeze to create just the perfect temperature on your skin.
You feel it perfectly caressing your body and you feel grateful to be here.
You feel a strong connection with this place because all things around you have the only purpose of making you feel well welcome and accepted here.
And as you keep feeling more part of it you sense how the feeling on your skin is so natural that you are part of this scene.
Your senses connect with it one after the other in a circle.
You see its enchantment.
You hear the peaceful sounds.
You smell the pleasant fragrances.
You feel the touch of the sky caressing your skin and you enjoy its cozy temperature.
You are so at ease here that the more you connect with this special sensation the more the boundaries between you and this intimate place are vanishing.
You feel part of it,
Part of the light and the air.
You are the light and you are the air.
This special state will allow you to connect with your sankalpa,
Your intention,
Deeper than ever before.
You can imagine it being within reach,
So close and clear to be real and you feel a new joy and contentment radiating from within you.
Embrace these emotions,
Sensations and feelings.
Remember yourself here knowing that this state of fulfillment and inner peace is always accessible to you.
I will let you rest here for a few moments for you to explore all your experiencing and make it yours.
And while you treasure this scene you start slowly shifting so you can look at it from above,
Slowly rising away from it while you bring with you all the good that just happened.
The more you move away the more the memory of it becomes vivid in your senses.
As you start getting ready to bring it back with you to reality and as this session comes closer to the end begin to bring your awareness back to your physical body.
Feel the weight of your body on the surface supporting you,
The sensation to your breath and your surroundings.
Slowly begin to bring some movement to your extremities.
Extend it from the outside to the core and when you're ready gently stretch and move your body,
Emerging from this state of deep tranquility and keeping its benefits with you.
Thank you for joining me in this practice.
Take a moment to acknowledge the positive change you have achieved and bring it with you.
Carry this sense of calm and self-awareness as it will help you reach your sankalpa.
When you're ready you can gently open your eyes and slowly sit up and return to your reality,
Knowing that you can revisit this state of peacefulness whenever you choose.
I wish you all the very best.
Till next time.
