Namaste.
Are you ready to reset your nervous system and experience deep restorative relaxation?
Welcome.
My name is Danielle,
And this is a Yoga Nidra full-body relaxation,
A deep rest and nervous system reset.
This Yoga Nidra is part of my open series I will guide you through a rejuvenating yoga nidra practice.
This practice is perfect for beginners or anyone looking to unwind,
Release stress,
And find inner calm.
Find a comfortable,
Quiet space where you won't be disturbed.
Lie down comfortably on your back.
Arms resting by your sides,
Palms facing upward.
Allow your legs to be slightly apart.
Toes falling outward naturally.
Adjust your body so you feel completely comfortable.
If needed,
Place a pillow under your knees or behind your head.
Be sure your chin is slightly lower than your forehead.
If you prefer,
You can practice in a chair with your feet on the floor.
Now,
Make those final adjustments to enhance your comfort and begin this well-earned journey of full body relaxation.
When you're ready,
Close your eyes and begin to settle into the space of stillness.
Our Yoga Nidra practice will now begin.
Breathe in through your nose.
And take a long sigh out through the mouth.
Just let yourself arrive.
And start off with a psychological sigh.
Powerful breathing technique to help release tension and prepare for deep relaxation.
Take a deep breath in through your nose,
Filling your lungs completely.
And take a second,
Shorter inhale to fully expand your lungs.
Then exhale slowly through your mouth,
Allowing the air to escape naturally.
Repeat this psychological sigh two more times.
Feeling any stress or tension.
Beginning to release with each exhalation.
Inhale,
Long breath.
Shorter breath.
And exhale out through the mouth.
Now,
Return to your natural breath.
Begin to scan your body for any areas of tension.
As you breathe in.
Imagine sending your breath to these areas.
And as you breathe out,
Feel the tension dissolving.
Let your body sink deeper into the ground.
With each exhale.
Let go.
Feel your feet relaxing,
Your legs becoming heavy.
Soften your hips and your lower back.
Let your abdomen rise and fall gently with each breath.
Relax across your chest,
Your shoulders,
And down through your arms.
Allow your neck to release tension.
Softening in your throat.
And let your head rest comfortably.
Feel the ground supporting you.
Mother Earth.
Relax your face.
Your jaw.
Soften your eyes and your forehead.
Your entire body softening.
Releasing into a state of complete relaxation.
Preparing yourself for this restorative yoga practice.
Feel your eyes resting inward.
Towards the center of your chest and the center of your being.
Feel your body soften.
As you tell yourself you're right where you need to be.
You're safe and this is your time to relax and unwind.
Now bring to mind your Sankalpa.
A positive intention or affirmation for your practice.
It could be something like,
I am calm and at peace.
Where I am present and still.
Repeat your Sankalpa silently three times to yourself with full awareness and conviction.
Let this intention guide you throughout your practice.
Now as you hear my voice,
Move your awareness to different parts of the body.
As I mention them.
Simply bring your attention to each space and mentally repeat the name of the part.
Starting off at your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the hand.
Rest.
Forearm.
Elbow Upper arm.
Shoulder.
Right shoulder.
Armpit,
Right side of the chest.
Right waist right hip.
Right thigh.
Me.
Calf.
Ankle right heel sole of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth tail.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the left hand.
Rest.
Forearm.
Elbow upper arm.
Left shoulder.
Armpit.
Left side of the chest.
Left waist.
Left hip.
Thigh.
Left knee.
Calf.
Ankle.
Heal.
Sole of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third,
Two.
Fourth toe.
Fifth toe.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Bridge of the nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Ciao.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel Lower abdomen.
Right shoulder blade.
Left shoulder blade.
Right side of the back.
Left side of the back.
Middle of the back.
Lower back.
Right buttocks.
Left buttock.
Right thigh left thigh.
Right knee.
Left knee.
Right calf.
Left calf.
Right ankle.
Left ankle.
Right heel.
Left heel.
The whole right foot.
The whole left foot.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole head.
The whole body.
The whole body.
The whole body.
Now,
Bring your attention to your breath.
Notice the natural rhythm of your breathing.
Without trying to change it.
Feel the breath as it flows in and out of your nostrils.
Each inhale,
Bringing a sense of calm.
Each exhale,
Releasing tension.
Imagine your breath.
As a gentle light.
Glowing over you.
Soothing and calming your entire being.
Begin by focusing on your abdomen.
As you inhale,
Direct your breath into this area.
Feeling your abdomen rise.
With each exhale,
Feel it soften and release.
Letting go of stored tension.
Imagine the breath creating space and stillness in your abdomen.
Allowing you to release the doing and the hurrying and simply enjoying the state of being.
Bring your awareness now to your chest.
Inhale deeply,
Filling your chest with breath.
Expanding it fully.
With each exhale.
Allow your chest to relax completely.
Letting go of any tightness.
Visualize the breath glowing over your heart.
Calming your nervous system and shifting it into a state of rest and digest.
Feel the stillness spreading through your chest.
Bringing peace and tranquility.
Deep within.
At your core.
Direct your breath to your lower back.
Inhale.
Imagine your breath.
Reaching into the muscles of your lower back.
Soothing and releasing any tension.
Into your kidneys and your adrenal glands.
Exhale,
Letting go of any stress held in this area.
Feel the breath,
Creating a sense of deep relaxation and stillness in your lower back.
Allowing you to release any feelings of being over-exerted.
And embrace the calm of simply being.
Move your attention to your shoulders.
Inhale deeply,
Sending your breath into your shoulders.
Feeling them lift ever so gently.
Exhale,
Allowing your shoulders to drop and release any burdens they may carry.
Experience the breath bringing ease and stillness to your shoulders.
Calming your nervous system.
And enhancing your state of the parasympathetic nervous system.
Shift your focus to your neck and throat.
Breathe in.
Imagine your breath filling your neck.
Releasing any tightness or strain.
As you exhale,
Allow your neck and throat to soften.
Feel the breath creating stillness in this area.
Bringing a deep sense of calm and ease.
Allowing you to let go of the need to do and simply be.
Bring your awareness to your entire head,
Including your face.
Inhale,
Directing your breath into your head,
Feeling it spread across your forehead,
Your temples,
Your eyes,
Into your jaw.
Exhale,
Releasing any tension you may be holding.
Imagine the breath.
Creating stillness in your head.
Calming your mind,
Soothing your nervous system.
With each breath.
Feel the entire body relaxing deeper,
Sinking into stillness.
Allow yourself to fully embrace this moment of being.
Free from the need to hurry or do or multitask.
Experience the calm and peace that comes from within.
As your nervous system finds balance and tranquility.
Savor the stillness and quietude.
Now,
Visualize a seed nestled in the fertile soil of stillness.
See the seeds sprouting.
Its roots reaching deep into the earth as it grows into a plant of silence.
As it flourishes.
Visualize peace.
Enjoy.
Blossoming.
Embrace the stillness.
Understanding.
That this is the foundation for silence.
And silence paves the way for peace.
Now imagine yourself as a witness to your own thoughts and feelings.
Observe them without attachment.
Recognizing that you are not defined by these thoughts or emotions.
You are the observer.
Picture your nervous system,
The bridge between your inner world as calm and balanced.
The bridge between your inner world and spirit.
As calm and balanced.
Feel the guidance from within becoming clearer as you attune your nervous system with each slow breath.
Visualize any stress you carry releasing,
Melting away.
Replaced by contentment.
Focus on the abundance of what you have.
And release any longing for what you do not have.
Experience the tranquility and peace that contentment brings.
Allowing it to fill you completely.
Feel the deep calm that settles in your being.
The stillness that fosters peace.
Enjoy.
Now gently bring your awareness back to your sankalpa.
Your heartfelt intention that you set at the beginning of this practice.
Repeat it once again to yourself three times.
Feel the essence of your Sankalpa resonating throughout your entire being.
Integrating with the peace and stillness you've cultivated.
Allow this intention to settle deeply within you.
Remind yourself that it will guide you and support you beyond this practice.
Feel its presence,
Like a seed.
Planted in soil,
Ready to grow and flourish in your life.
Embrace the strength and clarity.
When you're ready.
Will start to bring your awareness back.
To the external world.
Feel the surface beneath you.
The clothes on your skin.
The air around you.
Wiggle your fingers and toes.
And start to deepen your breath.
When you're ready.
Roll onto your right side or your left side.
And take a moment in this fetal position.
Symbolizing rebirth and renewal.
You might thank yourself for your practice here.
And slowly bring yourself up to a comfortable seated position.
Keep your eyes closed.
There's no need to open.
Take a moment to notice the effects of your practice.
Feel the peace and stillness within you.
Ready to accompany you throughout your day.
Thank you for joining this session.
In the open series.
May the peace and calm you found today stay with you.
Remember,
By taking time for stillness and peace,
You are nurturing your soul and creating space for greater joy and contentment in your life.
Thank you for joining me in this Yoga Nidra session.
May you be happy.
May you be healthy.
May you live in peace.
And may you live a life of ease.
Namaste.
