Welcome.
My name is Danielle,
And this is a deep relaxation and heart-centered practice.
This 30-minute full-body Yoga Nidra session is designed to rejuvenate your body,
Mind and spirit,
Guiding you to a state of relaxation and inner peace.
Whether you're seeking to ease anxiety,
Reduce physical tension,
Or simply find a moment of tranquility in your busy day,
This session is perfect for you.
Make sure you are in a comfortable and quiet space where you won't be disturbed.
You may want to use a yoga mat or lie down on a bed.
Find a position that makes you feel most at ease.
Have a blanket nearby to keep you warm and ensure you're wearing comfortable clothing.
Adjust the volume on your favorite listening device to a level that is soothing.
This is your time,
A gift of self-care and deep relaxation.
Now,
Make those final adjustments to enhance your comfort and begin this well-earned journey of full-body relaxation.
Close your eyes and begin to settle into the space of stillness.
Take a deep breath in,
Filling your lungs completely,
And then exhale slowly,
Releasing tension from the body.
Let's do this three more times.
Inhale deeply,
Let your abdomen rise,
And exhale slowly,
Feeling your whole body soften.
Now,
Bring your attention to your feet and just notice your feet beginning to relax.
You may notice a little tingling in your toes,
Softening through your ankles and into your lower legs,
Your knees,
And thighs.
As you inhale,
Feel the breath bringing in fresh energy as if you're inhaling from the of your feet up to your thighs and exhaling back down through the legs,
Releasing tightness and discomfort.
Just allow this wave to flow up and down through the legs,
Eventually moving up towards your hips and pelvis.
Feel the sensations moving to your lower back and abdomen with each breath,
Softening and letting go of any stress and tension as the breath flows back down through the hips and the legs all the way to the soles of the feet,
Like a wave flowing in and out on the shoreline.
Allow this wave of relaxation to continue,
Moving a little further up towards your chest and your heart center,
Your upper back.
Imagine your heart opening,
Feeling warmth and compassion throughout your body as you inhale and exhale,
Breath flowing in and out,
Moving all the way up to your shoulders and down through the arms,
The crook of the elbows and into the hands.
As you breathe in,
Feel the breath reaching these areas.
As you exhale,
Release any tension you feel softening through your neck and shoulders.
Let the relaxation flow down through your arms all the way to your fingertips.
As you breathe in,
Move all the way up to your neck,
Your face,
And up to the crown of the head,
Exhaling,
Softening the jaw,
Relaxing down through the body,
Breathing in and out,
Softening your eyes,
Smoothing out your forehead.
With each breath,
Sense deep relaxation spreading through your entire body,
From your toes as the wave comes in,
All the way to the top of the head,
And out,
Back down through the body to the feet.
Now,
Bring to mind a positive affirmation for your practice today,
An intention,
Or a sankalpa.
It might be something like,
I am open and receptive,
Or my heart is full of love and compassion.
Repeat your sankalpa silently three times,
Planting it deeply in your subconscious mind.
Now,
We'll move through a rotation of consciousness,
Bringing your awareness through different parts of the body,
As I mentioned them,
Bringing relaxation and awareness to each area.
Lie still,
There's no need to move.
Simply bring your attention to each space,
Beginning at the heart center,
The heart center in the center of your being,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel center,
Lower abdomen,
Right hip,
Right thigh,
Right knee,
Ankle,
Right foot,
Sole of the right foot,
All five toes on the right foot,
Top of the right foot,
Right foot,
The whole right leg,
Left hip,
Left thigh,
Left knee,
Ankle,
Left foot,
Sole of the left foot,
All five toes on the left foot,
Top of the foot,
The whole left leg,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Front of the neck,
Throat,
Jaw,
Chin,
Lips,
Upper lip,
And bottom lip,
Right cheek,
Left cheek,
Tip of the nose,
Right eye,
Left eye,
Right temple,
Left temple,
Forehead,
Top of the head,
Crown of the head,
The whole body,
The whole body,
Shift your focus to your heart center,
The space in the middle of your chest,
Feel the warmth and energy here,
A soft glowing light radiating outward,
With each breath imagine this light expanding,
Filling your entire body with love and compassion,
Feel this radiant light filling your heart,
Wrapping it in a cocoon of warmth and tenderness,
With each inhale sense the light growing stronger and brighter,
More vibrant with each exhale let it spread further through your body in all directions,
Imagine this light moving through your veins,
Reaching every cell of your being infusing your entire being with love and compassion,
Feel it traveling down your arms to your fingertips,
Down your legs to your toes,
And up through your neck to the top of your head allow this heart-centered energy to flow beyond your physical body,
Creating an aura of warmth and love around you,
A protective shield that not only nurtures you but also extends love and compassion to those around you,
Feel this deep connection to yourself,
Your surroundings,
And the whole universe you are a part of something much larger,
A web of life interconnected by love and compassion bring your awareness now to your breath,
Notice the natural rhythm of your breathing,
The rise and fall of your abdomen,
With each inhale and exhale feel the breath as it flows in and out,
Bringing a sense of calm and relaxation,
There is no need to change your breath,
Simply observe it feel the cool air as it enters your nostrils,
Travels down your throat and fills your lungs,
Notice the slight pause at the top of your inhale before the exhale begins as you breathe out,
Feel the warm air leaving your body,
Taking tension and stress with it,
Observe how each breath flows seamlessly into the next creating a continuous soothing rhythm,
Now imagine with each inhale you are drawing in positive energy and with each exhale you're releasing any negativity visualize this exchange as a cleansing process,
Refreshing your body and mind with each cycle of breath now allow your breath to lengthen,
Feel your entire body breathing mindfully,
With each inhale feel your abdomen rise and each exhale feel it fall notice how this rhythmic movement creates a sense of peace and relaxation throughout your entire being if your mind wanders at any point bring your focus back to your breath,
Use your breath as an anchor to stay present in this moment each time you return to your breath you are practicing mindfulness and cultivating a deeper state of relaxation you may start to notice the subtle nuances of each inhale and exhale,
The texture of the air,
The sound it makes,
The way it feels as it moves through the body allow yourself to be fully immersed in this experience,
Continue to breathe mindfully knowing that this practice of breath awareness is a powerful tool for calming the mind,
Reducing stress and enhancing your overall sense of well-being let your breath be a source of comfort and stability,
A reminder that you are always connected to the present moment now it's time to return to your sankalpa that you started with at the beginning of your practice,
Repeat it to yourself three times,
Feeling it resonate deeply within you trust that this intention is already manifesting in your life,
I am open and receptive,
My heart is full,
My heart is full of love and compassion begin to bring your awareness back to your physical body,
Feeling the surface beneath you,
Feel the points of your body touching the earth and start to wiggle your fingers and toes you might stretch your arms and your legs,
When you're ready,
Roll onto your side into a fetal position,
Enjoying the sense of peace and relaxation you can push yourself up whenever you're ready to a comfortable seated pose,
Keeping your eyes closed,
Take a few deep breaths,
Feeling refreshed and rejuvenated there's no hurry,
Take as much time as you need,
When you're ready,
You can let your eyes start to open,
Maybe you blink them a few times or even just open them a half way carry this sense of deep relaxation and heart centered awareness with you into the rest of your day thank you for joining me on this heart centered journey of deep relaxation and inner peace,
I wish you many blessings,
Namaste
