Hello and welcome to your Yoga Nidra,
A relaxation for inner peace.
Find a comfortable position so you can rest completely.
That can be lying on your back with your legs elevated or you can lie on your side.
Your arms can be resting by your sides or resting on your body.
Close your eyes and bring your attention to this precious present moment.
Feel the breath flowing in and out and just notice how the breath feels right now.
Bring your awareness to the belly,
To the lower portion of your lungs.
And as you breathe in,
See if you can feel up,
Belly,
Lower portion of your lungs.
And as you breathe out,
Just allow the belly to relax back.
Inhaling,
Expanding the belly and exhaling,
Allowing the belly to relax back.
Do that a few more times until your breathing comes to a natural,
Organic rhythm.
With your eyes closed,
Stay present with my instructions.
Take in whatever you feel is necessary and beneficial and let it go,
Whatever doesn't serve you.
Now bring your attention back to your breath and just observe the natural rhythm of inhalation and exhalation.
With every exhalation,
Allow your body to relax all the tension and all the resistance.
With each exhalation,
Soften and let go of any stress.
Bring your awareness to the feet and just using your intention and love for your body,
For yourself,
Allow your feet and toes to relax completely.
And then you bring your attention to your ankles and legs and relax completely all the muscles,
Bones,
Joints,
Nerves.
Then you start bringing the attention up to your hips,
Relaxing,
Softening,
Creating more space.
Relax completely your belly,
Your organs.
Relax your lungs,
Your chest,
Your heart.
Relax the whole spine and the muscles around the spine.
Relax your shoulder blades,
Relax your arms,
Wrists,
Hands,
Fingers and thumbs.
Soften your neck and relax your throat.
Relax your tongue,
Soften the jaw.
Relax the lips,
Cheekbones,
Forehead.
Relax the crown of your head,
The back of your head,
Relaxed ears.
Now put a little smile in your face and bring your attention to your heart center.
Allow your mind to rest in your heart space for a moment.
Visualize a radiant light glowing within your chest,
Radiating warmth and tranquility.
With each inhalation feel this light expanding.
Spreading this sense of peace and tranquility throughout the body and mind.
Visualize this beautiful light warming each corner of your body.
Now bring to your mind a peaceful image or a place that brings you a deep sense of calm.
It could be a serene garden,
A tranquil lake,
A quiet mountain peak.
Visualize yourself in this place,
Taking in all the beautiful environment,
Experiencing a profound sense of inner peace and stillness.
As you remain in this peaceful space,
Let go of any thoughts,
Worries or distractions that may arise.
Allow them to dissolve back into the ground,
Knowing that this is your time for inner peace and rejuvenation.
Feel a deep sense of harmony and peace within yourself.
Embrace this moment free from judgment or resistance.
Rest in this space of inner peace for as long as you need.
Start bringing your attention back to your body,
Especially your chest,
Your heart space.
Feel this sense of love expanding,
Opening up and creating a beautiful space.
You can gently move your fingers and bring the hands onto the heart space and really connect with inner peace and love.
Allow yourself slowly to transition back into the external world.
If you wish,
You can continue your relaxation for a deep sleep.
Otherwise you can open your eyes and carry this essence of inner peace and love with you as you continue your day.
Om Shanti Shanti Shanti Om Peace Peace Peace
