Namaste.
My name is Danielle.
Welcome to a 30-minute yoga nidra practice for emotional healing and balance.
This session is designed to release stress,
Invite peace,
And cultivate harmony within.
We will explore the depths of your emotions in a safe and nurturing space.
Find a comfortable position lying down on your yoga mat in Shavasana or on your bed or couch where you can fully relax.
Grab a few props to make yourself cozy.
Dim the lights and cover yourself to stay warm.
Now,
Make those final adjustments to enhance your comfort and begin this well-earned journey of full body relaxation and emotional healing.
Close your eyes gently and take a moment to settle into your space.
Ask yourself if there's anything else you can do to become one percent more comfortable.
Feel the support beneath you.
Allow yourself to surrender to the present moment,
Allowing the world around you to fade into the background.
Begin by taking a few sighs out through your mouth.
Now,
Place one hand on your chest and the other hand on your abdomen.
Take a full,
Deep breath in,
Feeling the breath flow into your chest and abdomen.
Inhale one,
Two,
Three,
Four.
Hold the breath for a brief moment,
Allowing the air to expand within you and exhale slowly through your mouth.
Four,
Three,
Two,
One.
Again,
Inhale one,
Two,
Three,
Four.
Hold the breath for a brief moment.
Let the air expand within you.
Exhale four,
Three,
Two,
One.
And continue inhaling one,
Two,
Three,
Four.
Hold the breath briefly.
Expand.
Exhale,
Releasing any tension,
Any tightness.
Feel the breath leaving the body.
Continue again.
Hold the breath.
Exhaling.
One more cycle.
Inhale one,
Two,
Three,
Four.
Hold.
Exhaling four,
Three,
Two,
One.
Continue to breathe deeply and diaphragmatically,
Letting each inhale bring in a sense of calm and relaxation.
And each exhale,
Release any stress.
Let go of any worries.
Feel the rise and fall of your chest and abdomen with each breath,
Like the ebb and flow of the ocean.
You might release your hands from the abdomen and chest and lay them down by your sides with your palms facing skyward.
As you continue to breathe with this breath,
Scan your body from head to toe with each inhale.
Imagine sending a wave of relaxation to any areas of tension or discomfort.
Starting from the crown of your head,
Feel a gentle warmth spreading down your forehead,
Releasing any lines of tension.
Relax your face,
Relaxing your jaw and softening your cheeks.
Soften your shoulders.
Release any stiffness or heaviness.
Let your shoulders drop away from your ears,
Feeling light and free.
Continue to breathe deeply as you bring your awareness to your arms.
Let your arms relax.
Feel the ground beneath them.
Feel any sensation of relaxation flowing down your arms from your shoulders to your fingertips.
Notice any sensations in your hands,
Perhaps a tingling or warmth as they relax completely.
Shift your focus to your chest and heart center with each breath.
Imagine this area expanding with love and compassion.
As you move down to your abdomen and lower back,
Feel the gentle rise and fall of your breath.
Release any tension in this area,
Allowing for deep relaxation and surrender,
Letting go of any holding,
Releasing any tightness,
Hips and pelvis.
Feel yourself rooted and grounded,
Supported by the earth beneath you.
Move down to your legs.
Feel the weight of your body sinking into the surface below.
Relax your thighs,
Calves and ankles.
Notice your feet.
Wiggle your toes and let your feet relax completely.
Take a few moments here.
Simply breathe and be present in your body.
Notice the sensations of relaxation and peace that you may feel as you lie here.
You are now ready for the practice of yoga nidra.
A state of deep relaxation and readiness for the journey of emotional healing and balance ahead.
Now,
Take a moment to connect with your inner self.
Feel your eyes relaxed,
Looking inwards,
Looking in to the center of your being,
The space between the lungs,
The portal into your soul.
Listen carefully.
As you connect to your inner self,
Reflect on what emotions you are carrying within you.
What do you wish to release or transform?
Formulate a positive intention,
A sankalpa that resonates with your desire for emotional healing and balance.
Repeat the sankalpa silently to yourself three times,
Feeling the truth within you.
Might you try,
I am filled with inner peace and tranquility,
Or perhaps I radiate love and compassion to myself and others.
And start to follow my voice as I guide you to different areas of your body.
Allow yourself to lie still,
Releasing any tightness or constriction,
Any emotional stress held in the body.
Feel the support of the earth beneath you.
Let any stagnant energy flow out and away.
Bring your awareness to the sensations in your body.
Let's begin at the top of your head,
Down to your forehead,
Temples,
Cheeks,
Jaw,
Tip of the nose,
Eyes,
Throat,
Both shoulders,
Both arms,
Hands,
Palm of the hands,
Back of the hands,
Elbows,
Shoulders,
Collarbone,
Chest,
Abdomen,
Lower back,
Both hips,
Thighs,
Both calves,
Both ankles,
Feet,
Soles of both feet,
Top of both feet,
Both legs,
Pelvis,
Sides of the body,
Middle back,
Upper back,
Back of the neck,
Back of the head,
Crown of the head,
Space between the ears,
The tip of the tongue,
The tip of the tongue,
The tip of the tongue,
The tip of the tongue,
The tip of the tongue,
Into these sacred spaces,
Releasing blockages and restoring harmony.
Allow yourself to be fully present with the sensations and emotions that arise.
As you inhale deeply,
Visualize the breath flowing down to the base of your spine at the root chakra.
With each inhale,
Imagine a vibrant red light expanding at the base of your spine,
Grounding you to the earth.
As you exhale,
Feel any stagnant energy or emotional weight being released into the earth,
Allowing you to feel rooted and supported.
As you exhale,
Feel the breath flowing down to the base of your spine at the base of your spine.
A red light at the base of the spine.
Feeling stability and the sense of security.
Guide the breath now just below the navel to the sacral chakra.
Envision the breath flowing to this space.
As you breathe in,
Visualize a warm orange light glowing in the space,
Inviting in feelings of joy,
Passion and creativity.
As you exhale,
Release any emotional blockages,
Sensations,
Past pain stored in this area,
Allowing for a free flow of emotional expression.
Releasing any past experiences causing pain.
Inhale,
Warm orange light.
Now,
Direct your breath to the solar plexus,
Just above the navel in the upper abdomen.
As you breathe in,
With each inhale,
Imagine a bright golden light radiating from this area,
Empowering you with a sense of inner strength and courage.
As you exhale,
Release any self-doubt or limiting beliefs.
That may be holding you back.
A bright golden light,
Empowering you with confidence and self-esteem.
Move to the heart chakra,
Located at the center of your chest.
Bring your awareness to this space.
Feel your breath inhaling into the heart chakra.
Visualize a gentle green light expanding from your heart,
Filling you with love and compassion for yourself and others.
As you exhale,
Release any pain,
Any resentments.
Open yourself to receive and give love freely.
Visualize this green light filling you with compassion and forgiveness.
Shift your focus,
Move to the throat chakra,
Located at the base of your throat.
With each inhale,
Imagine a soothing blue light swirling in this area,
Allowing you to speak your truth with clarity and authenticity.
As you exhale,
Release any fear of judgment or hesitation,
Freeing your voice to express your deepest desires and needs.
Picture this soothing blue light filling you with self-expression and truth and clear communication.
Move to the third eye.
Between your eyebrows,
Bring your attention to the center of intuition and awareness.
As you inhale,
Envision a deep indigo light glowing in the space,
Enhancing your intuition and inner knowing.
A deep indigo light.
As you exhale,
Release any mental clutter,
Any confusion,
Allowing your mind to find clarity and insight.
Move to the crown of your head,
To the crown chakra.
With each inhale,
Visualize a radiant violet light connecting you to divine consciousness and spiritual enlightenment.
Exhale,
Release any attachments to the ego,
Release any limitations,
Allowing you to experience a sense of oneness with the universe.
Now,
As you release these emotions,
Feel a sense of lightness and spaciousness within you.
It's now time to return to your Sankalpa,
Repeating it silently to yourself.
Feel its healing energy,
Bringing you back to a state of emotional balance and harmony.
Start to bring yourself back to your physical body.
Wiggle your fingers,
Move your toes,
And gently awaken your senses.
Take a deep breath in.
Feel rejuvenated and at peace.
Take as much time as you need if you're moving into the rest of your day.
If you're using this for sleep,
Then allow yourself to drift off to sleep.
Carry this sense of emotional healing and balance with you into the rest of your day.
I wish you peace,
Love,
And compassion on your journey.
Thank you for joining me in this full body relaxation,
A Yoga Nidra practice for emotional healing and balance.
If you found this practice beneficial,
I invite you to share it with others who may benefit.
Together,
Let us spread the gift of relaxation.
Thank you for dedicating this time to your well-being.
May you be happy.
May you be healthy.
May you move through your day without any suffering.
And may you be at peace.
Namaste.
