This yoga nidra session focuses on quieting your inner noise.
We follow the natural process of sleep while staying fully conscious.
So find yourself a place where you can lie down undisturbed.
Come lie on your couch,
Your bed or your yoga mat.
And find a comfortable position on your back.
Shoulders down.
Spread your legs a little.
Arms next to you with your palms facing up.
And close your eyes.
Feel how your body touches the ground.
How your legs touch the floor.
How your back touches the floor.
And notice if there's anything you can do to make yourself a little more comfortable.
Feel free to do so.
Maybe it's tucking your chin in.
Perhaps you move your arms a little closer or further away.
Slowly turn inwards.
There's no rush.
And relax.
Just be here.
There's nowhere else you need to be or need to go right now.
And just connect with your breath.
Listen to my voice and keep your attention on your breath.
Breathe in through your nose.
Breathe out through your mouth.
In through your nose and hold it there.
And release through your mouth.
In through your nose and hold it.
And release it with a sigh.
Now come back to your natural breath.
Now bring your attention to your lower body.
When you inhale,
Tighten your hips,
Your legs,
Your feet.
Tighten,
Tighten,
Tighten.
And let go.
Let go completely.
Observe your legs.
And with your next inhale,
You bring your attention to your upper body.
Make fists.
Tighten your shoulders,
Your arms.
Tighten.
And let it all go.
Relax.
This time,
Tighten your entire body on an inhale.
Everything.
Arms,
Legs,
Toes,
Hands,
Even your face.
Hold on.
Tighten.
And let it go.
Maybe even sigh a little or a lot for your next exhale.
Breathe in and out all the way to your belly.
On your inhale,
Your belly expands.
And on your exhale,
Breathe your belly empty.
Relax.
Enjoy this moment.
Just be here with your awareness.
Make your entire body soft.
Melt into the floor.
There's nothing to do but lay here.
Let all the tension melt away.
Everything is soft and relaxed.
Your forehead,
Your cheeks,
Your lips,
Your jaws,
Your eyes,
The space between your eyebrows.
Your shoulders are relaxed.
Your arms are almost floating.
Your hands are soft.
Your upper back is relaxed.
Your lower back is at ease.
Your belly is soft.
And your legs melt into the floor.
Your feet are relaxed.
Let everything go and just be in the moment.
Feel how the sense of calmness spreads through your entire body.
Now put your attention on the space between your eyebrows,
Your third eye.
Sink into that space.
Deeper and deeper.
Drop into a silent mind and a warm heart.
Be in peace,
In silence.
And while you rest here,
You can set an intention if you like.
Just see what comes up.
Maybe it's a feeling of being whole or healthy or perhaps it's a feeling of self-acceptance.
What's your intention for today?
Now state your intention in positive words in the present as if it's already here.
Start with I am.
I am peaceful.
I am creative.
Or I have.
I have a positive outlook.
I have confidence.
Whatever intention came up for you,
Repeat your intention silently three times.
And let it go.
Trust that it's been heard by a higher power.
Find that spot between your eyebrows again and rest.
Let relaxation find you.
Feel deeper and deeper.
Arrive in your beautiful heart.
Deeper into the inside of your heart.
Five,
Four.
Deeper in your heart.
Three,
Two,
One.
Melt deeper.
Melt into your heart space.
Your heart space is filled with a bright light,
Sunlight.
Visualize a wonderful secluded beach.
It's just you and the sound of the waves.
Feel your bare feet in the warm sand.
A light breeze touches your skin.
You have all the time in the world.
Feel how the sunlight spreads and warms your entire body from your head to your toes.
Feel the warmth,
The joy the light brings.
Feel light.
Feel love.
Feel the energy of the sunlight coming through and from your heart and hugging your entire body.
Let the light melt your heart,
Body and mind together.
Let them become one.
Feel carried,
Weightless.
Rest,
Peacefulness.
Light and pure.
One Let them become one.
You feel one with the waves,
The sand,
The sun.
Everything is here.
You are here.
And you,
You are everything.
You are strong.
You are at peace.
You are confident.
All you need is within you right now.
All you need is within you right now.
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In this silence,
You can repeat your intention once more.
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Now slowly become aware of my voice again.
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Notice your breath.
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Become aware of the rising and falling of your breath.
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Keep your body resting.
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Keep your breath.
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Gently move your thumbs,
All your fingers.
In whatever way feels good to you.
Wiggle your toes.
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Either stay here a little while longer and feel the effects of the session.
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And,
Keeping your eyes closed,
Gently push up.
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Come to a seated position.
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Hands in front of your heart.
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And maybe repeat your intention one more time.
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Take a deep breath in.
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And a deep breath out.
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Let's do that again.
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Deep breath in.
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Deep breath in.
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Deep breath out.
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Welcome back.
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Have a lovely day or night.
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