Welcome to this Yoga Nidra practice also known as yogic sleep.
Yoga Nidra is a deeply restorative practice that guides you into a state of conscious relaxation where your body is resting completely and your mind remains aware.
So let's start by finding a comfortable laying position.
Lay down on your back,
Let your legs relax naturally,
Your arms are resting by your sides,
Palms facing up.
If you need,
Place a pillow under your knees for support or if you feel cold cover yourself with a blanket.
So once you're settled,
Take a deep breath in from your nose and exhale slowly through your mouth.
Again,
Inhale deeply and sight it out.
Let your body feel heavy,
Fully supported by the earth beneath you.
Close your eyes and from this moment there is nothing to do,
Just allow yourself to be guided.
Now bring your awareness to your heart.
In this moment of stillness we're going to set a personal intention,
A sankalpa.
This can be a word,
A phrase or a deep desire that you wish to manifest.
So it's important to choose something positive,
Something that resonates with you.
Once you have your sankalpa,
Silently repeat your intention for three times in your mind,
As if it was already come true.
Try to feel it as a reality and trust that this intention will take root and blossom in your own time.
Now I will guide your awareness through different parts of your body.
So as you hear each area mentioned,
Bring your focus there and allow it to soften and relax.
Do not move,
Do not have any judgment for any of those parts of your body.
Simply visualize it and feel it.
Let's start.
Bring your awareness to your right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of your hand,
The back of your hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Now feel your left hand,
Left thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm,
The back of your hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Now shift your awareness to your right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Sole of your foot,
The top of your foot,
Ankle,
Calf,
Knee,
Thigh,
Hip.
Now your left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Sole of your foot,
Top of your foot,
Ankle,
Calf,
Knee,
Thigh,
Hip.
Now feel both legs completely relaxed and bring awareness to your pelvis,
Your lower back,
The middle back,
Going up the spine,
Upper back,
Shoulder blades,
Chest.
Feel your abdomen rise and fall gently with your breath,
Soft and open.
Now bring your awareness to your throat,
To the jaw,
Lips,
Nose,
Cheeks,
Ears,
Eyes,
Forehead and the crown of your head.
Your whole body is relaxed,
Completely at ease.
Now take a moment to feel your whole body at once,
So your entire being resting in stillness and let go even more,
Surrendering into deep peace.
Now bring your awareness to your breath,
Observe the gentle rhythm of your inhale and your exhale and there's no need to control it,
Just watch,
Feeling how the breath naturally moves through you.
Imagine a warm golden light flowing in with each inhale.
This light is filling your body with peace and flowing out with each exhale,
Dissolving any remaining tension or stress.
With every breath you feel lighter,
More open,
More at peace.
Now visualize yourself in a place of complete serenity,
A place that brings you peace and joy.
Perhaps it's a quiet beach at sunrise or a lush green forest or a peaceful garden.
Whatever it is,
See the colors,
Feel the warmth of the sun or the coolness of the breeze.
Listen to the sounds around you,
Notice if there is any smell and let yourself rest in this peaceful place for a few moments,
Simply being,
Simply breathing.
Now imagine yourself floating in pure space,
Weightless and free.
There is no effort,
No thoughts to follow,
Just stillness.
And notice the vast space within you,
The silence that exists beneath all thoughts.
And here in this space of pure awareness,
You are whole,
You're at peace.
Now slowly begin to bring the awareness back to your body.
Feel the ground beneath you,
The air around you,
And gently wiggle your fingers and toes,
Awakening some movement in your body.
Take a deep nourishing breath in and sight it out.
Now bring your hands to your heart,
Take a moment to thank yourself for this practice,
For the gift of rest and connection with yourself.
When you're ready,
Slowly open your eyes,
Returning to the present moment with a deep sense of calm and clarity.
Carry this peace with you into the rest of your day.
Let's repeat together,
I am at peace,
I am whole,
I am exactly what I need to be.
Namaste.
