Welcome.
This is Danielle,
And this is a yoga nidra for deep relaxation and stress relief.
To begin,
Find a comfortable and quiet space where you can lie down on your back.
You might even prefer lying in your bed if you're doing this before you go to sleep.
I am so happy that you are here taking care of you today.
Take a moment to settle into a comfortable position,
Ensuring that your body is fully supported and held.
You might turn the lights off or have a blanket nearby in case you get cold.
Bring your attention to your physical body.
Take a few moments to scan your body from head to toe.
Notice any areas of tension or discomfort.
As you become aware of these sensations,
Consciously let go of any muscular tension,
Allowing your body to relax and start to sink deeper into the surface beneath you.
Start to feel your whole body settling down and relaxing.
You might take a few sighs out through your mouth,
Letting your breath go as your body becomes relaxed.
Feel your eyes gentle and soft.
Relax your jaw.
You might even swallow to soothe and soften your throat.
Now feel your eyes resting down towards the center of your being to your heart space.
It's time to set an intention,
A clear intention for your practice today,
A Sankalpa.
It could be something like,
I am practicing Yoga Nidra to deeply relax my body and release all accumulated stress.
Repeat your Sankalpa three times to you,
Quietly,
To yourself.
I am practicing Yoga Nidra to deeply relax my body and release all accumulated stress.
Now as you hear my voice,
I will mention each body part.
As we shift into our rotation of consciousness,
Simply bring your attention to that area and experience any sensations that arise.
Remember not to fall asleep.
Begin by focusing your attention on your right hand.
Feel the energy and sensations in your right hand.
Move your attention to your forearm,
Your right upper arm,
Shoulder,
The whole right arm.
Move your awareness to your left hand.
Feel the energy and sensations in your left hand.
Move your attention to your left forearm,
Upper arm,
Left shoulder,
The whole left arm.
Bring your attention to your collarbone.
Feel the collarbone from left to right and right to left.
Move your awareness down to your hips,
Your right hip,
Right thigh,
Right knee,
Right lower leg,
Right ankle,
Right foot.
Feel your whole right leg from the hip to the foot.
Move to the left hip,
Left thigh,
Left knee,
Left lower leg,
Left ankle,
Left foot.
Feel your whole left leg.
Feel your hips,
Left hip,
Right hip.
Feel your whole pelvis.
Move your awareness to your pelvic floor,
Moving upwards right below the navel,
Slightly above the navel,
Up to the heart space,
To the throat,
Up towards the third eye,
And all the way to the crown of the head.
Feel your whole body from head to toes.
Shift your focus now to your breath.
Observe the natural rhythm of your breath without trying to control or change it.
Notice the gentle rise and fall of your breath.
Feel the abdomen with each inhalation and exhalation,
Gently rising and falling.
Allow your breath to become deep without force.
Feel the nourishing sensations as the belly descends towards the spine.
And notice the calming sensations in your body and mind as you observe the spaces between the breath,
Softness with each exhalation,
Nourishing the whole body,
Calming the mind as you observe the spaces in between.
Notice your sense of calm,
Sense of ease in a relaxed state.
Remind yourself not to fall asleep,
Just on the verge of sleep,
But not quite there.
We'll start to explore different feelings and sensations,
Embracing and releasing each sensation with each breath.
Let them arise and dissolve.
We'll start to balance our brain hemispheres and release emotional tension.
Begin by recalling the sensation of heat.
Imagine warmth spreading through your body,
Warmth as if you are basking in the gentle rays of the sun.
Feel the comforting and soothing nature of this warmth as it penetrates every cell and fiber of your being.
Notice the sensation of heat,
And as you exhale,
Let it gradually dissipate.
Shift your attention to the sensation of coolness.
Visualize a gentle breeze passing over your body,
A breeze bringing a refreshing coolness that envelops you.
Feel this coolness permeate your skin,
Leaving you with a sense of deep relaxation and rejuvenation.
Embrace the sensation of coolness,
And as you exhale,
Allow it to gradually fade away.
Now,
Bring your awareness to the sensation of heaviness.
Imagine a soothing heaviness settling into your body,
Settling as if you are sinking deeper into the supportive surface beneath you.
Feel the comforting weight anchoring you to the present moment,
Allowing any tension or stress to melt away.
Embrace the sensation of heaviness,
And as you exhale,
Release it,
Feeling lighter and more at ease.
Shift your attention to the sensation of lightness.
Visualize yourself effortlessly floating as if you are weightless and free,
Free from any burdens or worries.
Feel the buoyancy and expansiveness within your body as if you can soar above any challenges or limitations.
Embrace the sensation of lightness as you exhale.
Gradually let go of it,
Returning to a state of grounded relaxation.
Now focus on the sensation of pain.
If there is any physical or emotional discomfort present,
Acknowledge it without judgment or resistance.
Bring your full awareness to the sensations.
Allow them to be present without trying to change or fix them.
As you exhale,
Imagine the pain dissolving and transforming into a sense of relief and release.
Shift your attention to the sensation of pleasure.
Visualize a wave of joy and contentment washing over you,
Bringing a deep sense of wellbeing and happiness.
Allow yourself to fully experience this pleasurable sensation.
Embrace it with gratitude and openness.
As you exhale,
Let go of the specific sensation of pleasure,
But carry the essence of joy and contentment within you.
Feel a deep sense of calmness and relaxation enveloping your entire being.
Allow yourself to surrender to the practice,
Feeling almost asleep as you reach the end of this stage.
Now imagine yourself in a beautiful meadow surrounded by vibrant colors and the gentle sounds of nature.
Feel the warmth of the sun on your skin and the softness of the grass beneath you.
As you lie in this meadow,
Notice a butterfly gracefully fluttering nearby.
Observe its delicate wings and the vibrant patterns that adorn them.
As you watch the butterfly,
You realize that it symbolizes the lightness and freedom you seek.
Focus your attention on the butterfly as it dances through the air,
Effortlessly gliding from flower to flower.
Observe its vibrant colors and the sense of joy it emanates.
Notice how the butterfly's movements are fluid and effortless,
Mirroring the ease and grace you desire in your own life.
Feel a sense of connection with the butterfly as if its energy is merging with yours.
Allow yourself to embody the qualities of lightness,
Freedom,
And joy that the butterfly represents.
Shift your attention from the external visualization to your internal experience.
Notice any emotions,
Sensations,
Or thoughts that arise as you immerse yourself in the meadow and the butterfly's presence.
Observe them without judgment,
Simply allowing them to come and go.
Shift your attention back to your breath.
As you inhale,
Silently count to yourself,
I am inhaling one,
I am inhaling two,
And so on,
Up to 10.
Then on the exhalation,
Count backwards from 10 to 1.
Repeat this process for a few rounds,
Allowing your breath and counting to anchor your awareness in the present moment.
You can return now to your sankalpa,
The intention you started with at the beginning of your practice.
Repeat your sankalpa silently and to yourself three times.
I am practicing yoga nidra to deeply relax my body and release all stress.
Take a deep breath in,
And as you exhale,
Gently begin to return to your body,
Feeling your fingers wiggling,
Your toes starting to move,
And slowly bringing your awareness back to your physical body.
You might move your hands and your feet,
Your wrists and your ankles,
Taking your time to return.
Slowly roll on to your right side,
Possibly your left,
And lying in a fetal position.
Stay here on your side for a few cycles of breath.
If you're heading off to sleep,
You might turn right on to your back.
If you're moving on from this practice,
You can push yourself up ever so gently,
Taking as much time as you need.
Thank yourself for the practice,
And if you have a few more minutes,
You might journal any observations that came up for you during your practice.
Be sure to thank yourself for making the time for you.
Thank you for being here.
I appreciate you,
And I would love to hear from you in the comments below.
May you be happy,
May you be healthy,
And may you live a life in ease.
Namaste.
