Welcome.
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.
This yoga nidra practice will help reset your energy.
I invite you to find a quiet and comfortable place where you can lie down on your back or in the side lying position or sit.
Cover your eyes,
Dim or turn off the lights,
And be sure the temperature is just right.
You may have a blanket nearby if the temperature shifts.
Place a pillow or blanket under your knees,
Upper back,
Neck or head if you're lying in a shavasana position.
This will help alleviate any discomfort and give you optimal support.
Let's begin.
Bring your awareness to your body and the sensation of your breath.
Inhale through the nose,
Sigh out through the mouth a few times.
Start to notice the sensations in your head.
Let go of any thoughts or distractions and simply focus on the present moment.
Bring your full attention to your physical body.
Feel the sensations around your shoulders,
Chest,
Waist,
Back,
Abdomen,
Arms and legs.
Take a few more deep breaths,
Inhaling deeply and exhaling slowly.
You may feel your exhalation is double the length of your inhale.
Beginning to shift your nervous system and promote rest and digest through your whole body.
Feel where the points of your body are touching the earth or the props beneath you.
And give yourself permission now to be still and to surrender.
Let gravity do all of the work here as you release the tension that you feel and free yourself of any negativity.
Take a moment to set an intention or a Sankalpa for your practice.
You may have a Sankalpa that you're already working with.
If you don't,
Let this be a simple positive statement.
You might use,
My body and mind are filled with renewed vitality.
Repeat your intention to yourself silently three times.
My body and mind are filled with renewed vitality.
Now bring your attention to the point between your nostrils and feel yourself breathe.
Gradually,
Your breath will flow more slowly,
Smoothly and quietly.
Be aware of the energy pulsing through your body.
It's making your heart beat,
Your lungs expand and contract.
The blood move through your veins and your stomach gurgle.
The force orchestrating this movement is not your physical body itself,
But your prana maya kosha,
Your vital energy.
Take a few slow,
Deep breaths in through your nose,
Out through your mouth.
Allow each inhale to fill your lungs completely,
Expanding the front,
Sides and back of your body.
Each exhalation releasing any tension in your body.
We'll move now to our body scan.
Bring your awareness to your physical body or your anamaya kosha.
Starting at the crown of your head,
Begin to scan down your body,
Bringing attention to each area as I guide you.
Follow my voice.
Allow your attention to rest on any areas of tension or discomfort.
Breathe into these areas and visualize them releasing and relaxing with each exhalation.
Starting at your lips,
Feel them slightly separated.
Your tongue dropping away from the roof of the mouth,
Relaxing.
Inner edges of your cheeks softening.
Moving to the forehead,
Smoothing out the wrinkles between the eyes,
The eyebrows,
Your right eye,
The edges of the eye,
And into the eye socket.
Over to the left side,
Left eye,
Left edges of the eye,
And into the eye socket.
Feel both of your eyes.
So much ease.
No more looking around for approval.
Eyes completely relaxed.
Moving down to the jaw.
Check that your jaw has not become clenched.
Smoothing down through the throat,
Relaxing all the way to the peaks of each shoulder,
Both right shoulder and left shoulder.
Feel a sense of widening across the collarbone.
Follow your right arm.
Move down to the right elbow,
Right wrist,
Right hand.
Feel the whole right arm relaxed.
Over to the left side,
Left shoulder,
Left elbow,
Left wrist,
Left hand.
The whole left arm relaxed.
Relaxed both arms.
Heavy,
Relaxed,
Releasing tension.
Moving down the front line of the body to the hips.
Feel both hips,
Right hip and left hip.
Feel both hips heavy.
And move over to the right side,
Following down the strong muscles of the right leg to the right knee,
Through the right calf,
All the way down to the right ankle and the whole right foot.
Feel the whole right leg relaxed and heavy.
Any tiredness or worries and fears releasing as you rest.
Shifting across the pelvis over to the left side,
Left hip.
Down the strong muscles of the leg to the left knee.
Through the shinbone down to the left ankle and left foot.
Feel the whole left leg relaxed,
Releasing,
Letting go.
The whole left leg.
Feel both of your legs.
Front,
Back,
Sides and along the inner edge.
Feel the shape of each leg and let them relax.
Now moving to the belly.
Now moving to the belly.
Feel the belly expanding and descending.
Feel beneath the surface.
Feel the organs nestled in the belly,
Letting go of tension and stress that they carry,
That weighs you down and lowers your energy level.
Feel the organs working in ease.
Now move your awareness to your energy body,
Pranamaya kosha.
Begin to visualize a white cool light surrounding you.
Starting at the crown of your head and flowing down to the soles of your feet.
This light is a protective shield.
Keeping any negative or unwanted energy that may weigh you down,
Draining your energy.
Watch the cool white light pass from the crown of the head down the center of your being,
Down the center of your being,
Between your ears,
Down your throat,
Across the collarbone,
Down the center of each arm,
Into both hands and back up to the throat.
Moving down the central channel of energy,
Running down the center of the spine,
Shashumna.
Follow this light down to the base of the spine and out to the hips.
Out to the hips,
Cool white light.
Down through the center of each leg,
All the way to each foot.
Follow the light from your feet,
Back up to the space,
To the base of the spine.
And all the way back up to the crown of your head.
Follow this cool white light three cycles.
The light passing through,
Releasing any energy that's draining you.
That's causing a heaviness or darkness in your body.
Now as you continue,
Feel your breath.
As you breathe out,
Visualize any negative or unwanted energy that you may be holding,
Leaving your body.
Any energy that is not serving you,
Now is the time to let it go.
Anything from stress or anxiety to physical discomfort.
As you exhale,
Visualize this energy leaving your body.
Let it absorb back into the earth below you.
Leaving your body and absorbing into the earth.
As you settle deeper into your relaxation,
Bring your attention to the third kosha,
Monomaya kosha.
Your awareness shifts into your brain or into the mind body.
The layer where your emotions reside.
Pay attention to the part of your awareness that's regulating your sensory input and motor output.
This is the part of you that notices your nose is itching and orders your hand to scratch it.
It generates the reflexive mental chatter that continually fires through your mind.
Your monomaya kosha.
Bring your awareness now to a special moment that brought you deep peace.
A time when you were relaxed.
Now recall a time when you were not so relaxed.
Allow yourself to feel your emotions.
From those times.
Notice how they are separate from your true self.
Notice that they are simply reactions or passing emotions.
These emotions weigh us down.
By acknowledging and addressing this layer,
You can begin to release any emotional tension,
Any stress that may be stored within you.
And as you let go,
You will feel this layer drop away into the background,
Bringing you even deeper into a state of relaxation and peace.
Shift your awareness higher inside your skull.
The space that consciously made the decision to participate in this practice.
Right now,
It is commanding you to sit still and complete it.
It recognizes the value of expanding your self-awareness and compels you to get up early in the morning.
This is your vijnanamaya kosha,
Your wisdom body or third eye.
Locate it between the brows,
Slightly above and down into the center of your mind.
Visualize a light in the space,
Your intuition,
And connect with your inner wisdom.
This is the source of your creativity,
Inspiration,
And spiritual light.
As you navigated the busy mind,
And you're able to rise above the waves of thoughts that pull you away from your center,
Visualize this light cleansing,
Awakening your intuition to view things from a different or better perspective.
Connecting to your insight.
Visualize a specific goal or intention,
And then listen for any guidance or inspiration that may arise from within.
As you connect to this layer,
You can tap into a deeper sense of purpose and direction in your life.
Sense peace and inner knowing that allows you to move through life with greater clarity and confidence.
Now center your awareness in your heart,
The space between your lungs in the center of your being.
Relax deeply.
Keep breathing smoothly and evenly.
Allow yourself to settle into a state of complete tranquility.
Feel this deep inner peace,
And within that peace,
The purest happiness.
Feel this place of perfection,
Perfect contentment,
Attunement,
And abiding stillness.
This perfection supercharging your energy level.
There is no sense of lack or fear or desire.
Rest here in your bliss body.
Surrender to your wisdom within.
Trust yourself.
Trust that you are being guided towards your highest good.
And as you let go of any doubts or fears,
You will feel this layer drop away into the background.
Bringing you even closer to a state of pure awareness and inner peace.
Resetting your energy.
Begin to visualize a radiant light at the center of your being,
Expanding with each breath and filling your entire being with a warm,
Comforting glow.
Your innermost layer,
The essence of who you are beyond the physical,
Emotional,
And mental layers.
Feel pure joy,
Love,
And connection to all that is.
Feel a deep sense of peace and contentment.
Now feel gratitude and appreciation for all the blessings in your life.
Your bliss body layer.
Feel a deeper connection to your true self and the universe around you.
Renewing your energy for your journey in life.
Now simply be aware of your own awareness.
The pure consciousness that is having this experience lies beyond this experience.
It is your true inner self,
Your immortal being.
Rest your own being for as long as you can hold your attention there.
When you're ready,
Return your attention to your breath.
Breathe slowly,
Smoothly,
And evenly.
Repeat your sankalpa,
Your intention that you set at the beginning of the practice.
Repeat it three times to yourself,
Your positive affirmation.
My body and mind are filled with renewed vitality.
Slowly coming back to the present moment.
Feeling refreshed and rejuvenated as you start to wiggle into your being to the surface of your body.
Take your time.
You can relax as long as you need to absorb your experience before you get up.
Move slowly and mindfully.
Take a few deep breaths and a little movement and open your eyes when you're ready.
Take your time getting up.
You might roll to one side,
Moving slowly and mindfully.
Remember that this yoga nidra practice is meant to be a healing and restful experience.
You can repeat this as often as you need,
Especially when you're feeling stressed or tired.
You can spend time and journal about your experience or how you feel right now.
The practice of yoga nidra is now complete.
Thank you for being here.
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Om Shanti Shanti Shanti.
Peace,
Peace,
Peace.
