Hello and welcome to this Yoga Nidra session.
My name is Palak and I will be guiding you through the session.
Find a quiet space where you will not be disturbed and where you can lie down comfortably.
You can do this on your yoga mat or on your bed.
If you want,
You can place a roll blanket or pillow under the back of your knees to ease your lower back.
You can use a light covering for your eyes like an eye mask or eye pin.
If it is cold where you are,
Keep a blanket around you for warmth.
Now lie down comfortably.
Your feet are apart.
Your hands are away from your body.
Your neck is long.
Your back is relaxed and your body is comfortable.
Take a deep breath in.
Make sure you are comfortable.
Feeling relaxed and comfortable is important for the practice.
Spend the next few moments ensuring that you are as comfortable as possible.
Make any small adjustments that will help to settle into a comfortable position.
You may move at any point within the practice if you are uncomfortable.
However,
You will find a deeper relaxation if you stay still.
If you need to move,
Try to do it slowly and gently.
I will be guiding you through the practice,
But you don't have to listen to everything I say.
It's perfectly fine if you drift off sometimes so that my voice just becomes a safe sound in the background.
Now,
Bring your awareness to your breath and to your body.
Let go of all that happened through the day and all that you still need to do.
Take this time just about you and finding relaxation in stillness.
If you like,
Inhale through the nose and allow your belly to expand and exhale through your mouth with a sigh,
Relaxing the whole body.
Inhale through the nose,
Create space and exhale through the mouth and soften.
Two more times at your own pace.
While you are here,
Consider setting a sankalpa or intention for the practice ahead.
The intention is a short positive statement of what you want to achieve through this practice.
It could be as simple as,
I'm going to relax deeper or I'm going to enjoy this practice.
If you can't think of any intention,
Set the intention for allowing your body and your mind to rest and relax deeply.
You can now gently close your eyes.
However,
If closing your eyes feels overwhelming at this time,
You can just relax your eyelids into a resting position.
Next,
Observe the sounds around you,
Starting from the sounds immediately around you in the room,
Like the clock ticking or the hum of your bed conditioner.
Do not feel with the sound,
Just observe and let it go.
Next,
Put your attention to the sounds away from you,
Maybe outside the room,
In the next door house or from the street.
Again,
Observe them without attaching a story or a narrative to them.
Now,
Imagine your whole body settling into rest.
Imagine your whole body surrendering to rest and relaxation.
Visualize your whole body relaxing deeply and giving it permission to rest.
Now,
We're going to rotate our awareness or consciousness through different body parts.
As you're guided to various points throughout the body,
There's nothing to do except settle your attention on each body part with an intention to relax.
You may even use the word silently on each part of your body to help you relax deeper.
And if you like,
Imagine filling up each part of your body with a warm,
Golden,
Nurturing light.
We'll start at the top of our head.
So,
Imagining a beautiful,
Golden light filling up from the crown of your head to the back of your head,
The forehead,
Right eyebrow,
The right eye,
Left eyebrow,
Left eye.
Put the eyes together,
The nose,
Right cheek,
The left cheek,
The mouth,
Right ear,
Left ear,
Back of the ears,
Back of the head,
The top of the neck,
The throat,
The head,
Face,
And neck is completely relaxed.
Your head,
Face,
And neck is completely relaxed.
Next,
Bringing your attention to the right side of your body.
The light now gently touching your right shoulder.
Armpit,
Down your upper arm,
To your right elbow,
Down to your forearm,
Into the right wrist,
Back of the hand,
To the tip of the right hand thumb,
Index finger,
Middle finger,
Right hand ring finger,
Little finger,
And letting the whole hand relax.
Your entire right hand is completely relaxed.
Entire right hand is completely relaxed.
Again,
Bring your attention to your left shoulder now.
Beautiful golden wave of light going into your left shoulder,
Left armpit,
Running down the upper arm,
To the left elbow,
Left wrist,
Back of the hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
And the little finger.
Letting the whole left hand relax.
Entire left arm completely relaxed.
Entire left arm completely relaxed.
Again,
Bring your attention back to your throat,
To your right collarbone,
To the left collarbone,
The center of the chest,
Right side of the chest,
Left side of the chest,
To your navel,
To your abdomen,
Lower abdomen,
Your pelvis,
Awareness to your glutes,
Hips,
Lower back,
Middle back,
Upper back,
Shoulder blades,
Shoulders,
And running down from the top of your spine,
From your neck,
To your upper thoracic,
To your middle back,
To your lower back,
And to your tailbone,
Sides of your torso.
Your entire torso is now completely relaxed.
Entire torso filled up with golden healing light and completely relaxed.
Bringing your awareness to your pelvis and to your hips.
Imagine this beautiful golden light traveling into your left hip,
Going down to the left thigh,
Left knee,
Back of the knee,
Back of the thigh,
Through the shin,
Calf,
To the left ankle,
To the foot,
Heel,
Ball of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Your entire left leg is completely relaxed.
Entire left leg is completely relaxed.
Again,
Bring your awareness to your pelvis,
To your hips,
And relaxing your right glute,
Right hip,
Holding that beautiful awareness and golden light flowing to the right thigh,
Right knee,
Back of the knee,
Through the shin,
Calf,
Right leg ankles,
Heel,
Arch of the foot,
Ball of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Entire right leg is completely relaxed.
Your head,
Face,
Neck,
Torso,
Arms,
And legs are completely relaxed.
Your entire body covered in a beautiful golden healing light,
Completely relaxed.
Your entire body is completely relaxed.
And without changing anything,
Just observe the rhythm of your natural breath coming and going.
Observing them and finding deeper relaxation in the changing sensation of inhalation versus exhalation.
Deep relaxation in your body.
Now,
Bring your attention to the front of your body,
From your face all the way through your chest and torso,
Through your legs and up to the feet.
Let your whole front body start relaxing deeper into the back of your body.
Let there be a feeling of heaviness in your body as your front body starts settling back and melting into the back body.
A feeling of heaviness as your entire body starts melting into the mat or on your bed.
Imagine your body getting heavier and heavier and heavier with each breath.
Let your whole body experience restful deep heaviness sinking deeply into the ground.
Your body is so heavy that even lifting a finger feels like a huge task.
And now,
Let go of the heaviness and start imagining your body getting lighter and lighter.
Imagine your back of the body floating up into the front of your body.
Your entire body becoming light as a feather.
Each breath your body becomes lighter and lighter as if you are almost floating up in the air.
Imagine your entire body as light as a feather drifting off in the space.
And now,
Let yourself wander between these two opposites.
There is no rush.
Feeling the body heavier and feeling the body lighter.
Feeling the body heavier and heavier and feeling the body lighter.
Continuing on your own,
Wandering between these two opposites.
And now,
Bringing yourself between these two states,
Neither heavy nor light.
A sense of deep deep relaxation in your body.
A sense of deep deep relaxation in your mind and a sense of deep deep relaxation in your body.
A sense of deep deep relaxation in your whole being.
Unchanging,
Restful.
Let your body be in this blissful state of relaxation of mind,
Body and soul.
Now,
We are going to visualize a few pictures in the screen of your mind.
If you can't imagine one or two or all of them,
It is okay.
You are still in the relaxed state of mind.
I am going to name a thing and you are going to visualize whatever I am saying in the screen of your mind.
Imagine the color blue.
Imagine the color blue.
A burning candle.
Imagine a burning candle.
Beautiful clouds in a blue sky.
Beautiful clouds in blue sky.
A cascading waterfall.
A cascading waterfall.
Birds flying across a sunset.
Birds flying across a sunset.
Torrential rain.
Torrential rain.
Lush green garden.
Lush green garden.
Snow-capped mountains.
Snow-capped mountains.
Beautiful temple in sunrise.
Beautiful temple in sunrise.
Full moon.
Sea waves breaking on a deserted beach.
Sea waves breaking on a deserted beach.
A beautiful starry night.
A beautiful starry night.
A baby laughing.
A baby laughing.
And you smiling.
A smiling you.
Let go of your visualization and images and come back to your breath.
Come back to your breath.
Notice how your body feels against the ground.
Feet of your body.
Muscles and bones.
Notice which parts of you are touching the mat or the ground.
Maybe the head,
Shoulder blades,
Upper knees.
Just observe.
Bring your attention back to the sounds around you.
Just observing them and releasing them.
Not feeling with them,
Just observing them.
Mentally picture the room you are lying down in.
With your eyes closed,
Mentally picture the room you are lying down in.
With your eyes closed,
Mentally picture the room you are lying down in.
Bring your attention to your body.
Bring your attention to your body.
And sending a wave of gratitude to your body.
And sending a wave of gratitude to your body.
And sending a wave of gratitude to your body.
And sending a wave of gratitude to your body.
And sending a wave of gratitude to your body.
And sending a wave of gratitude to your body.
And sending a wave of gratitude to your body.
And only if you feel ready.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
Gently begin to wiggle your toes and fingers.
