Hi,
Welcome.
My name is Jade,
And I will be guiding you in this Yoga Nidra or NSDR practice.
Let's begin by getting as comfortable as you can and begin by laying down on your back.
Let's invite the intention of positivity and joy.
Let's focus on the emotion of joy.
Maybe that's laughter and happiness filling your body with warmth,
Or a gentle smile comes to the face.
And just repeating in your mind,
I allow myself to experience joy.
I invite in positivity.
Let's become aware of your breath and just feel the gentle air entering through the nose and exiting out the nose.
Notice that you are breathing in the new as you inhale and releasing the old as you exhale.
Inviting in a sense of calm as you inhale and allowing the body to soften,
Releasing tension as you exhale.
Shifting your awareness onto the body,
When I call on the body part,
Begin to relax each part of the body as it is noticed.
There is nothing to do but become the observer of your own body here.
Beginning with the right side,
Noticing the right hand,
And noticing the thumb of the right hand.
Feeling the second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The right wrist,
The lower arm,
The elbow,
The upper arm,
The right shoulder,
The right armpit,
Guiding down to the waist,
The right side,
And moving down into the hip,
Down into the right thigh,
And the back of the thigh,
Relaxing the knee,
And gently moving down into the calf,
The lower leg,
Relaxing the lower leg,
Down into the ankle of the right foot,
The heel of the right foot,
The sole of the foot,
The top of the foot,
Noticing the right big toe,
The second toe,
Third toe,
Fourth toe,
And pinky toe.
Feeling the entire right side of the body,
Completely let go,
Soften,
And relax.
As you breathe in deeper into the right side of the body,
You allow it to soften,
Letting go of any tension in this right side,
Allowing it to lay lighter on the surface beneath you.
Guided by the rhythm of our breath,
We turn our attention inward,
To the depths of our consciousness,
Where positivity awaits.
Positivity is not just a state of mind,
It is a way of being that emanates from the core of our existence.
Like a gentle stream winding its way through the landscape of our thoughts,
Positivity flows through every crevice of our being,
Washing away the debris of doubt and worry.
Breathing in and letting go,
Allowing space for positivity to enter into your body through your breath.
Guiding your awareness to the left side of the body,
Noticing the left hand,
The thumb of the left hand,
The second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the hand,
The back of the hand,
The left wrist,
Moving up into the lower arm,
Up into the elbow,
And the upper arm,
The left shoulder,
The armpit,
Guiding down to the left side of the waist,
Down to the hip,
Feeling the left thigh,
The top of the thigh,
And the back,
Relaxing the knee,
The lower leg,
The calf muscle,
Guiding your awareness down to the ankle of the left foot,
The heel of the foot,
The sole of the foot,
The top of the foot,
Noticing the left big toe,
The second toe,
The third toe,
The fourth toe,
And the pinky toe.
The entire left side of the body is completely relaxed,
Noticing how it lays lighter,
Softer on the surface beneath you,
And as you breathe into the left side of the body,
You release any remaining tension,
Allowing it to completely let go,
And soften,
Shifting your awareness to the back of the body,
Starting at the right shoulder,
Across the back,
To the left shoulder,
Noticing the right shoulder blade,
The left shoulder blade,
Moving down the middle of your spine,
And relaxing each vertebrae,
One by one,
As you move down to the lower back,
And relaxing the entire whole of the back,
Each shoulder blade,
And every vertebrae,
Feeling the back of your body sink deeper into the surface beneath you,
Breathing in to the back of the body,
And letting go.
In this sanctuary of silence,
We embark on a journey of intentional focus,
We choose to redirect our attention from the shadows of challenges,
To the radiance of blessings.
Each inhale becomes an invitation to embrace the vibrant energy of optimism,
Allowing it to infuse every cell of your body,
And as you exhale,
You release the weight of negativity,
Watching it dissolve into the cosmic sea of tranquility,
Breathing in,
And exhaling to completely soften,
And let go.
On your next inhale,
Gently guide your awareness to the top of the head,
And the space above the head,
Moving down to the forehead,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The third eye,
The right eyelid,
Allowing it to fall heavy over the eye,
And the left eyelid,
Allowing it to fall heavy over the eye,
Feeling the right eye,
The left eye,
Moving over to the right ear,
Left ear,
The right cheek,
Left cheek,
The nose,
Tip of the nose,
The right nostril,
The left nostril,
The upper lip,
And the lower lip,
The chin,
Relaxing the jaw,
The teeth,
The tongue,
Tip of the tongue,
Moving down into the throat,
The right collarbone,
The left collarbone,
The right chest,
The left chest,
The right chest,
Moving over to the center of the chest,
Down to the belly button,
And the abdomen,
The lower abdomen,
Inhaling a full breath,
Feeling the belly rise,
And exhale to let go and soften the entire front side of the body,
Is completely relaxed,
Taking a deep inhale breath,
And exhale to release any tension left over,
Feeling the entire front side of the body softening with every inhale breath.
Positivity flourishes in an environment free from judgment and criticism.
In this moment,
We offer ourselves the gift of self-compassion,
We acknowledge that we are human,
We accept our imperfections,
And recognize that they are but brushstrokes in the masterpiece of our lives.
In this inner space,
We plant the seeds of gratitude,
We nurture the awareness of the simple joys that adorn our days,
And joy is found in many,
Many aspects of our lives,
Especially in the little moments,
Like the aroma of a freshly brewed cup of tea or coffee,
The touch of a warm breeze on your skin,
Or the sight of a star-studded sky on a clear night.
Breathing in joy as it is a magnet for positivity,
I allow joy and positivity into my life,
Beginning to guide your attention back to the body,
And noticing the whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
The whole of the front,
The whole of the head,
Together,
Legs,
Arms,
Back,
Front,
Head,
Head,
Together,
The whole of the body,
Together,
The whole of the body,
Together,
The whole of the body,
Together.
You are now completely relaxed,
Bathed in the feelings of positivity and joy.
Gently guide your attention to the natural in-going and out-going breath.
Feel the breath moving along the passage between the belly and the throat.
On inhalation,
It rises from the belly to the throat.
On exhalation,
It descends from the throat to the belly.
The breathing is slow and relaxed,
Like a wave in and out,
Letting the breath breathe you in to deep rest.
Positivity's cherished companion is joy,
And it steps onto the stage of our consciousness like a graceful dancer.
Joy is a symphony that plays when we are fully present,
Savoring each note of life's melody without the interference of regrets from the past or apprehensions about the future.
Joy is the essence of gratitude.
Joy allows us to live a positive life and create more positive feelings within us and within others.
The breathing is slow and relaxed,
Like a wave in and out,
Letting the breath breathe you in to deep rest.
Visualize joy as a vibrant energy residing within the chambers of your heart.
With each beat of the heart,
Its resonance spreads,
Illuminating your entire being.
Allow this vibrant energy of joy to move through every space,
Crevice,
Muscle.
Every part of you is radiating with joy.
With each inhale,
The heart space is expanding and being flooded with joy.
With each exhale,
The heart is softening.
With each inhale,
The heart space is expanding and being flooded with joy.
With each exhale,
The heart is softening.
Joy does not demand grand gestures.
It thrives in the small,
Tender moments of life.
It finds its home in the laughter shared with loved ones,
In the warmth of a genuine smile exchanged with a stranger,
And in the curiosity that accompanies embracing new experiences.
The breathing is slow and relaxed,
Like a wave in and out,
Letting the breath breathe you in to deep rest.
With each inhale,
The heart space is expanding and being flooded with joy.
With every exhale,
The heart space is softening.
In this sacred moment,
We liberate ourselves from the constraints of time.
Past and future is dissolving,
Leaving us only with the precious present moment,
And joy encourages us to explore life as an unfolding masterpiece,
Encouraging us to immerse ourselves in its vibrant colors.
With each inhale,
The heart space is expanding and being filled with joy.
With every exhale,
The heart is softening.
Like a butterfly,
Joy flutters amidst the fragrant blossoms of each passing moment,
Reminding us that the beauty of existence is the journey itself.
I will now call out a number of different prompts.
Visualize them on the level of emotion,
Memory,
And imagination as it resonates with you.
Simply jump from image to image,
And do not linger on any image for long.
Sunrise glow,
Butterfly dancing,
A warm embrace,
A joyful childhood,
A sparkling waterfall,
Blooming garden,
Inner sunshine,
Ocean of gratitude,
Starry night sky,
A peaceful meadow,
Vibrant rainbow,
Inner harmony,
Joyful laughter,
Sunlit path,
Magical adventure,
Joyful reunion,
A smile,
Friendly face,
Playful moments,
Returning to your breath,
Breathing in and letting go.
And we carry the essence of these emotions cultivated here today,
Positivity and joy,
With us into the realm of everyday.
The garden of positivity and joy that we have cultivated within us is not meant to be hidden,
It is meant to be shared in the way we interact with others,
The choices we make,
And the energy we radiate all bear the mark of our inner journey.
In moments of challenge,
We can draw from the wellspring of positivity to illuminate the path before us.
In moments of doubt,
We can summon the memory of joy to rekindle our enthusiasm.
Our inner garden becomes a well of strength,
Offering resilience and unwavering grace.
And as we nurture positivity and joy,
We gift ourselves the opportunity to be agents of change,
Both within and beyond.
With each breath,
With each heartbeat,
We can consciously cultivate a life adorned with the blossoms of contentment and the ever-present melody of joy,
Beginning to breathe into the body and out.
And as you breathe in,
You welcome in positivity and joy.
And as you breathe out,
You let go of that which doesn't serve you any longer.
And as you breathe in,
You feel the positivity and joy within you,
Taking over your entire body as you lay here right now.
You recognize that positivity and joy is now emanating out of you and all around you,
Into your aura,
And into every moment outside of this.
You may take this positivity and joy,
This feeling,
And this practice with you.
Please sit in this moment,
In these feelings,
For as long as you wish.
And when you are ready,
You can allow your positivity and joy,
These feelings,
This intention to serve you in your daily life.
I hope you feel rested,
Restored,
Renewed,
And filled with these positive emotions.
I hope you had a beautiful practice.
Please continue on with your journey in Yoga Nidra as it is a practice.
Once again,
My name is Jade,
And I appreciate you.
Please let me know how your experience went when you come back to this world.
And subscribe to follow along for more Yoga Nidras and NSDRs.
Thank you,
Thank you,
Thank you.
