Welcome to this Yoga Nidra from the beautiful country of Armenia.
I wrote this one while sitting on the bank of the very river that we will venture to in our visualization.
It was one of the most peaceful and serene places that I have ever had the pleasure to enjoy.
I hope I can do it justice and take you there with me.
We will start with a mindful body scan.
So take a moment to get truly settled in.
And then close your eyes.
And take a few deep breaths.
Allowing yourself to relax and become fully present in this moment.
As you settle into a comfortable position,
Bring your awareness to the sensation of your body on the surface beneath you.
Feeling supported and at ease.
Begin to focus on your breath.
Feeling the natural rhythm of inhaling and exhaling.
Notice the gentle rise and fall of your abdomen with each breath.
Allowing yourself to find a sense of peace and tranquility with each breath that you take.
Now bringing your attention to your toes.
Feel the sensations in your toes.
Notice any tension or tightness.
And then with each exhale,
Consciously release that tension.
Allow your toes to relax completely.
Feeling a sense of warmth and lightness in this part of your body.
Shifting your awareness to your feet.
Becoming aware of the soles of your feet.
Your heels.
And the tops of your feet.
Notice any points of contact.
And bring a sense of gratitude to the support that the earth provides you.
With each breath,
Releasing any tension in your feet.
Allowing them to sink into a state of complete relaxation.
Now bringing your focus to your ankles and your calves.
Feel the muscles in your lower legs.
Noticing any sensations or areas of tightness.
With each exhale,
Let go of any tension in this part of the body.
Allowing your ankles and calves to become soft and at ease.
Moving your attention up to your knees and thighs.
Feel the weight of your thighs sinking into the ground.
And notice any sensations in your knees.
Gently releasing any tension in these muscles.
Allowing your knees and thighs to relax completely.
Bringing your awareness to your hips and your pelvis.
Feel the sensation of sitting or lying down.
And notice any tightness or discomfort in this area.
Without judgment.
And with each exhale,
Releasing this tension in your hips and pelvis.
Allowing them to become loose and free from any holding.
Shifting our focus to your lower back and abdomen.
Notice the rise and fall of your breath in this area.
And feel any sensations that arise.
Allow your lower back and abdomen to relax with each breath.
Releasing any tension or holding in this part of the body.
Bringing our attention to the chest and upper back.
Notice the movement of your breath as it fills your chest and flows through your upper back.
Feeling any sensations in this area.
And with each exhale,
Let go of any tightness or discomfort.
Allowing your chest and upper back to soften and expand with each breath.
Move your awareness now to your hands and your wrists.
Feel the sensations in your fingers,
Palms and the back of your hands.
Releasing any tension in your hands and wrists with each exhale.
Allowing them to become light and free from any tightness.
Now shift your focus to your forearms and elbows.
Feel the muscles in your arms and become aware of any sensations in this area.
With each breath,
Release any tension in your forearms and elbows.
Allowing them to relax completely.
Bring your attention to your upper arms and shoulders.
Feel the weight of your arms sinking into the ground.
And notice any sensations in your shoulders.
Release any tension in your upper arms and shoulders with each exhale.
Allowing them to become soft and at ease.
Becoming aware now of your neck and throat.
Notice any tightness or discomfort in this area.
And with each breath,
Release any tension.
Allowing your neck and throat to become free of any holding.
Finally,
Bring your attention to your head and face.
Notice any sensations in your scalp,
Forehead,
Eyes,
Cheeks and jaw.
Release any tension in your head and face with each exhale.
Allowing them to become completely relaxed and at ease.
Take a few moments to rest in this state of deep relaxation.
Allowing the feeling of calm and peace to fill your entire body.
With each breath,
Let go of any remaining tension.
And invite a sense of serenity and tranquility into your being.
Imagine yourself now standing on a winding path among the rolling hills of Armenia.
With each step you take along the path,
Feel the earth beneath your feet.
Grounding you in this tranquil landscape.
The path leads you downward.
Gently guiding you towards the soothing melody of a nearby river.
As you approach the riverbank,
You notice a magnificent tree.
Standing tall and proud.
Its roots delving deep into the rich soil.
Perhaps it's an ancient oak.
Its branches stretching wide to embrace the sky.
Or a graceful willow.
Its tendrils reaching down to caress the water's surface.
Around you,
Nature teems with life.
Frogs croak in the shallows.
Storks glide gracefully overhead.
And swallows dart through the air with effortless grace.
The river flows gently.
Its waters shimmering in dappled sunlight.
Feel the coolness of a gentle rain shower as it kisses your skin.
Followed by the warm caress of the sun's rays.
The wind whispers through the leaves.
Carrying with it the sweet scent of wildflowers blooming in the nearby meadow.
Poppies nod their heads in the breeze.
While bees and butterflies flit from flower to flower in a colourful dance.
In the distance,
Majestic mountains rise up to meet the sky.
Their peaks swathed in mist.
The long grass sways in the breeze.
Creating a symphony of sound that lulls you into a state of peaceful relaxation.
As you continue to explore this idyllic scene.
Perhaps you're drawn down to the water's edge.
Where you dip your toes into the cool,
Clear water.
Or maybe you choose to lie down on the soft,
Grassy bank.
Watching as fluffy white clouds drift lazily across the endless blue sky.
Allow yourself to become fully immersed in the sights,
Sounds and sensations of this tranquil paradise.
Let the peace and nourishment of this serene landscape wash over you.
Filling you with a deep sense of calm and contentment.
And when you are ready,
Slowly bring your awareness back to the present moment.
Take a few deep breaths.
Feeling the sensation of your body on the ground beneath you.
And know that you can return to this peaceful place within your mind.
Whenever you need a moment of respite and rejuvenation.
When you feel ready.
Perhaps gently wiggling your fingers and toes.
And slowly opening your eyes.
Take a moment to notice how you feel.
And carry this sense of calm and relaxation with you.
