Namaste.
This is Danielle,
And welcome to a Yoga Nidra full-body relaxation sleep meditation.
Give yourself the gift of letting go and dissolving into a realm of tranquility,
Releasing all that no longer serves you.
Let's begin the practice by setting up.
Dim the lights.
Gather any comforting props,
Such as blankets and pillows.
Find a comfortable position,
Traditionally in Shavasana,
Lying down on your back with your arms by your sides,
Palms facing upward.
Now,
Make those final adjustments to enhance your comfort,
And we'll begin this well-earned journey of full-body relaxation.
Close your eyes and begin to settle in to the space of stillness.
Begin the practice with the breath,
The bridge between body and mind.
Take a deep breath in through your nose,
Feeling your chest and abdomen expand fully.
Exhale slowly through your mouth,
Releasing any tension that you feel.
Now,
Let's take five deep,
Nourishing breaths together,
Each inhale bringing in relaxation,
And each exhale releasing any stress.
Now,
As you inhale,
Gently contract every muscle in your body from your toes to your fingertips.
Feel the tension building,
And now as you exhale,
Release all the muscles,
Letting go of any tension.
Now,
As you exhale,
Let go completely,
Repeat this three more times,
Each time letting go of any tension with the breath.
Now,
Let's focus on the breath and allow the exhalation to be longer than the inhalation.
In a six,
Count out.
Ready?
Let's begin.
Inhaling one,
Two,
Three,
Open your mouth and breathe out six,
Five,
Four,
Three,
Two,
One,
And continue.
Inhale for three,
Breathing in peace and calm,
Exhaling for six,
Five,
Four,
Three,
Two,
One.
Again,
Inhale,
Exhale,
Releasing all worries and thoughts.
Let it all go.
Inhale one,
Two,
Three,
Exhaling six,
Five,
Four,
Three,
Two,
One.
Now,
Inhale for four,
And exhale for eight.
Inhaling one,
Two,
Three,
Four,
Exhaling eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Again,
Inhale for four,
Breathe into every cell of your body,
Nourishing and healing,
Exhaling for eight,
Release tension,
Let it all go.
One last time,
Breathing in one,
Two,
Three,
Four,
Exhaling eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
As you continue to breathe,
Bring your awareness now to the soles of your feet.
Feel a warm,
Soothing energy,
Relaxing every muscle and fiber.
As you exhale,
Allow this relaxation to travel upward through your calves,
Knees,
Thighs.
Feel the tension melting away,
Leaving behind ease and lightness.
Now,
On your next exhale,
Allow this relaxation to flow up into your hips,
Your pelvis,
Your abdomen.
Feel your belly rise and fall with each breath.
Let go of any holding,
Any tightness in this area.
Let it all go,
And allow yourself the gift of softening.
Continue.
Take the relaxation up towards your chest,
Upper back,
Into your shoulders.
Feel the weight of the day.
Let them all go right off your shoulders with each exhale.
Feel yourself sinking deeper and deeper into a state of peace and tranquility.
Now,
As you settle into this space,
It's time to set your heartfelt intention for your practice today.
Your sankalpa,
A positive affirmation.
Let it be your guiding light for this Yoga Nidra full-body relaxation.
Let your intention be one of complete surrender to the healing energies within you.
Repeat it silently to yourself three times.
I surrender to the healing flow of relaxation and peace within me.
I surrender to the healing flow of relaxation and peace within me.
Now,
We'll use our breath as a source of healing and renewal.
Imagine each breath as a soft,
White,
And gentle breath.
Calming light gently flowing in through your nostrils.
As you inhale,
Visualize this soothing light entering your body,
Filling into every cell of your being.
Feel it wash over you.
Feel the peace and tranquility in every part of your being.
Follow the breath from your right nostril flowing down into your right shoulder,
Right upper arm,
Right lower arm,
Right hand,
All five fingers.
Calming light flowing in to your whole right arm.
Soft,
White light coming in through the left nostril,
Flowing downward to the left shoulder,
Left upper arm,
Left lower arm,
Left hand,
All five fingers on the left hand,
The whole left arm.
Breath gently flowing and healing from the right nostril down to the right hip,
Right thigh,
Right lower leg,
Right foot,
And all five toes.
Renewing the whole right leg.
Healing energy flowing from the left nostril down to the left hip,
Left upper thigh,
Lower thigh,
Left foot,
And all five toes,
The whole left leg.
Now,
Follow the breath through both nostrils with each inhalation.
Guide this calming light down to the base of your spine and into your pelvis.
As you exhale,
Allow the light to rise up the spine.
Inhale deeply.
Follow the breath through both nostrils down to your navel center.
Calming and soothing the organs nestled in the breath.
Let it rise further up to your chest and upper back.
As you exhale,
Guide the light.
Let it move up to your throat.
Take a few breaths,
Breathing into your throat,
Calming light.
With the next inhalation,
Let the light ascend to your third eye between your eyebrows.
Take a breath in.
Follow the breath.
Guide the light to the crown of your head.
Healing prana following the flow of breath into both nostrils and flowing down into the whole body from the head down to the toes.
Continue to follow the breath in through the nostrils and throughout the whole body.
Bask in this prana.
Feel completely in peace,
In balance,
And in harmony.
In this blissful stillness,
Return to your sankalpa,
Your positive affirmation.
Repeat it again to yourself.
I surrender to the healing flow of relaxation and peace within me.
I surrender to the healing flow of relaxation and peace within me.
Let this intention guide you as you navigate the challenges and joys of life.
From here,
You may let yourself drift off to sleep or slowly begin to bring your awareness back to the present moment.
Feel your body.
Become aware of the space around you.
Feel the space within you.
Wiggle your fingers.
Move your toes.
Gently awaken your body if you care to do so.
Take a deep breath in.
Notice what you feel.
Is it peace?
Do you feel ease in your mind,
In your body?
Thank you for joining me.
I hope you feel deeply rested,
Restored,
And at peace.
Take as much time as you need to transition back to the outside world if you're moving into the rest of your day.
This concludes our Yoga Nidra Full Body Relaxation Sleep Meditation.
May you carry the sense of calm and tranquility with you on your life's journey.
May you be happy.
May you be healthy.
May you be at peace.
And may you live a life of ease.
Namaste.
