Thank you for being here.
My name is Danielle Henry and I am grateful that I can share this deep relaxation practice with you.
In this practice,
You will be guided through a Yoga Nidra,
A practice focused on healing the body.
Yoga Nidra is a powerful and transformative practice that has been shown to have numerous benefits for physical and emotional healing.
Whether you are dealing with a specific health issue or simply looking to enhance your overall well-being,
Practicing Yoga Nidra can be a powerful tool for healing the body,
Mind,
And spirit.
I invite you to find a quiet and comfortable place where you can lie down or sit in a relaxed position.
Cover your eyes or turn the lights off and be sure the temperature is just right.
You may want a blanket nearby in case the temperature shifts,
Perhaps a pillow or blanket under your knees if you're lying on your back in a Shavasana position.
Bring your awareness to your body and the sensation of your breath.
Let go of any thoughts or distractions and simply focus on the present moment.
Take a few deep breaths,
Inhaling deeply and exhaling slowly.
Bring your awareness to your body and the sensation of your breath.
Feel your body and ask yourself if you can get more comfortable.
Otherwise,
Stay still.
Try not to fall asleep and follow my dialogue.
It's time to set an intention or a Sankalpa for your practice.
This is a simple I am statement such as my body and mind is filled with peace or I am calm and relaxed.
Perhaps there's a specific area in your body you're trying to heal.
Repeat your intention to yourself silently three times.
Now we'll begin our body scan and bring your attention into each space as I guide you.
Begin by relaxing your lower lip,
Upper lip,
Tongue,
Left cheek,
Right cheek,
Forehead,
Both of your cheeks,
Through your neck,
Left shoulder,
Left arm,
Left elbow,
Left wrist,
Left hand,
Left thumb,
Second finger,
Third finger,
Ring finger,
Pinky finger.
Relax your whole left arm,
Right shoulder,
Right upper arm,
Right elbow,
Right wrist,
Right hand,
Right thumb,
Right pointer finger,
Right middle finger,
Ring finger,
And pinky finger.
Your whole right hand,
Your whole right arm,
Both of your shoulders,
Moving your awareness down to your hips,
Left hip,
Left thigh,
Left knee,
Lower leg,
Left foot,
Left big toe,
Second,
Third,
Fourth,
Left pinky toe,
Your whole left foot,
Your whole left leg,
Right hip,
Right thigh,
Right knee,
Right calf,
Right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Your whole right foot,
Your whole right leg,
Both of your legs,
Moving to the backside of your body,
Your whole back body,
Relaxing.
Front side of the body,
Left chest,
Right chest,
Your whole body,
Relaxing.
Move your awareness down to the root chakra,
Located at the base of the spine.
This chakra is associated with security,
Stability,
And a sense of grounding.
Feel your inhalation.
Notice the breath and imagine a grounding and stable red light spreading through this chakra,
Your root chakra,
Anchoring you in a sense of security and stability.
Feel your breath,
Red light spreading through the root chakra,
Slowly moving.
Move your attention to the sacral chakra,
Located just below your navel,
The energy center associated with creativity,
Sexuality,
And emotional expression.
Take a deep breath.
Imagine a flowing and creative orange light spreading through this energy center,
Nourishing your passions and desires,
A orange light spreading through the sacral chakra.
Move your awareness to the solar plexus,
Located in the center of your abdomen,
Just above the navel and below the heart space,
Your space of personal power,
Self-esteem,
And self-confidence.
Take another deep breath and imagine a strong and vibrant yellow light spreading through this energy center,
Empowering you with confidence and self-assuredness,
A strong and vibrant yellow light spreading through your solar plexus,
Confidence and self-assuredness,
Shifting slightly upwards towards the center of the chest,
Right between the lungs to the heart center or heart chakra,
The center for love,
Compassion,
And the ability to connect with others.
Take a deep breath and imagine a warm and loving green light spreading through the center of your chest,
Filling you with love and compassion for yourself and others.
A deep breath,
Filling yourself with a warm,
Loving green light,
Shifting from the heart space up towards the center of the throat.
This energy center is associated with communication,
Self-expression,
And the ability to speak one's truth.
Located in the throat,
Take another deep breath and imagine a soothing blue light spreading through this chakra center,
Helping you to express yourself with ease and confidence.
A soothing blue light spreading through from the throat,
Ease and confidence.
Bring your awareness to the third eye,
Located between the eyebrows,
The energy center for intuition and inner wisdom.
Take a deep breath and imagine a soft and gentle indigo light spreading through the center of your forehead and filling you with calm and clarity.
A soft and gentle indigo light spreading through the center of your forehead,
Filling you with calm and clarity.
Move to the crown of your head.
Move your awareness to the crown of your head,
The top of your head,
This energy center or chakra associated with spiritual connection and enlightenment.
Take a deep breath in.
Imagine a warm and soothing violet light spreading through your entire being from the crown of the head,
Starting to move downwards.
A violet light from the crown of the head downward,
Healing your whole body on many levels,
Healing from past experiences,
Healing from an emotional scar,
Healing from any physical ailments.
Shift your awareness down to your feet and your legs.
We'll begin with progressive muscle relaxation.
Tense both of your legs,
Squeeze them and let the muscles relax.
Relaxing your legs,
Your calves and your thighs.
Once again,
Squeezing your feet,
Your calves,
Your thighs and relaxing upper thighs,
Lower legs and the feet.
Make fists with your hands,
Curl your fingers in and squeeze the palms of your hands into fists.
Squeeze your forearms and your upper arm.
Squeeze both arms and release.
Relaxing,
Soothing and calming.
Once again,
Curl the fingers,
Create fists through both hands,
Squeezing the hands and both arms,
Firming up the muscles and relaxing each space,
Upper arm,
Lower arms of the hands.
Feel the whole entire body relaxed from the head to the shoulders,
To the arms,
Torso,
Hips,
Legs and feet.
Imagine that you are standing at the entrance to a beautiful garden.
Visualize yourself walking down a path surrounded by colorful flowers and beautiful trees.
You can hear birds singing and a gentle breeze blowing across.
Now imagine yourself reaching a clear,
Still pond.
Your arm is reaching out towards the pond.
Dip your hands into the water and feel coolness and calmness.
Gently splash the water on your face and neck,
Allowing yourself to feel refreshed and rejuvenated.
As you stand by the pond,
Imagine a white light starting at the top of your head and slowly moving down through your body.
This light is filled with healing energy and it is slowly removing any negative energy and tension from your body.
Allow the light to reach all the way down to your feet and slowly move back up through your body,
Making sure that every part of your body is filled with this healing energy.
Now imagine yourself standing in front of a large,
Beautiful,
Golden sun.
Reach out as if you're going to touch the sun and feel its warmth and light spreading throughout your whole body.
Bright,
Healing light from the fingertips to the elbow to the arm,
Up to the top of your head and moving down through the body.
This light removes any negativity,
Any tension from your body and it fills you with a sense of peace and calm.
As you stand in the sun,
Repeat to yourself,
I am healthy and strong.
My body is healing itself with each passing moment.
I am filled with energy and vitality.
I release any tension and negativity from my body.
Stay in this peaceful,
Warm,
And light-filled place for as long as you would like.
Repeat your sankalpa,
Your intention you began with at the beginning of your practice.
My body and mind is filled with peace.
I am calm and relaxed.
Repeat your sankalpa three times.
Slowly come back to the present moment,
Feeling refreshed and rejuvenated.
Begin to wiggle the body,
One body part at a time.
Fingers,
Toes,
Wrists,
Ankles,
Head and neck.
Take a few deep breaths.
Let your body roll to one side and move slow and mindfully.
Push your body up and let your eyes stay gently closed.
Take a few more deep breaths and let your eyes open.
It's important to take your time getting up.
Remember that yoga nidra practice is meant to be a healing and restful experience.
You can repeat it as often as you need,
Especially when you're feeling stressed or tired.
Thank you for being here.
