Hello,
I'm Lisa Danahy,
And I'm here to guide you on a yoga nidra journey.
As you settle into a comfortable reclined or lying down position,
Let your body transition into stillness,
And your eyes softly close.
Feel your natural breath gently flowing through you,
And let your body grow heavier with each breath.
Feel your feet,
Legs,
Hips,
Heavy,
Torso,
Heavy.
Feel the arms from the shoulders to the tips of the fingers,
Heavy and letting go.
Allow your breath to wash over you like a perfectly weighted blanket from your toes to your head,
Settling you softly and completely.
There is no right or wrong way to practice yoga nidra.
Simply listen to my voice and allow this experience to unfold as it may for your highest good.
Find yourself somewhere that restores and refreshes you,
A space that provides a respite,
Healing,
And acceptance.
This may be a familiar place or somewhere you've never been on this earth.
This is your safe haven,
Your inner sanctuary.
In this place,
You feel held,
Comfortable,
And relaxed.
As you rest here in this safe haven,
Let your heart share a positive message,
An affirmation for you now.
Let that affirmation appear in the form of a word or words,
Phrases or images.
Receive that affirmation in the present tense as it is already happening,
As it is.
As you rest here in this inner sanctuary,
Know that it resides here with you always,
That you can access and return to this safe haven at any time.
Now become aware of your body.
Feel your face,
Mouth,
Lips,
Jaw,
Tongue.
Feel the insides of your mouth.
Feel taste in your mouth.
Feel your nose.
Feel breath moving through the nose.
Feel your sense of smell.
Feel your eyes,
These radiating orbs of light,
Receptors of sight.
Feel your eyes seeing.
Feel your ear.
Feel your ears hearing.
Now feel your head,
Your whole head.
Feel your throat.
Feel the notch at the base of your neck and throat.
Feel your shoulders,
Your right shoulder.
Right arm.
Wrist.
Palm of the right hand.
Thumb.
First finger.
Second finger.
Second finger.
Third finger.
Fourth finger.
Feel healing energy in the palm of your right hand.
Now feel your whole right hand and arm.
Feel the notch at the base of your neck.
Your left shoulder.
Left arm.
Palm of the left hand.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Feel radiant healing energy in the palm of your left hand.
Feel your whole left hand and arm.
Feel your shoulders.
Your chest.
The tops of the feet.
All of the toes.
And the bottoms of your feet.
From the soles of your feet to the top of your head,
Feel the whole back body.
The whole back body facing the earth.
From the top of the head to the soles of the feet,
Feel the front body.
The whole front body facing the sky.
Now allow your awareness to wash down the right side of your body.
And feel your awareness rise up the left side of the body.
Now aware of the whole body.
Feel your whole body.
Your whole body.
Once again,
Become aware of your natural breath.
Without any effort.
Noticing the inhalation.
And the exhalation.
Feel the natural rhythm of the breath as it moves in and out of your body.
Notice the pause between each breath.
The gaps between the inhale and the exhale.
Feel at the top of the inhalation the breath suspension.
And at the base of the exhalation,
Feel the gap.
Feel the breath suspended.
The pause between the inhalation and the exhalation.
Between the exhalation and the inhalation.
Feel the gap grow wider.
Widen the gap.
Between the inhale and the exhale.
Between the exhale.
Now you will feel various sensations in your body.
At any time you feel uncomfortable,
Give yourself permission to return to your inner sanctuary.
It is always there for you.
Now imagine your body becoming heavy.
Very heavy.
And sinking into the earth.
As though you are filled with sand.
Body heavy.
Sinking.
Into the soft,
Receptive earth underneath you.
Body heavy.
And sinking.
Heavy.
Sinking.
Now imagine your body becoming light.
Light as a leaf floating on the surface of the water.
Floating.
Light.
Now feel heavy again.
Completely heavy and dense.
And light again.
Go between feeling heavy and light.
On your own.
At the same time.
Heavy and light.
Now imagine you are standing in a valley.
Surrounded by tall,
Strong mountains.
Survey the mountains and notice how you feel.
Turn towards the wind.
Breathe in the fresh,
Clean air.
And the quiet of the valley.
As you watch colorful flowers and grasses sway in the breeze.
The warm sun on your skin.
Feel your feet on the earth.
Look down and see your feet.
Press them into the earth.
Feel the soft earth give way.
And to walk now through the grass.
And the valley.
Towards a cluster of large trees.
Watch your feet as you move across the earth towards the trees.
Enter the forest.
And hear the sounds.
Of its residents.
Hear the animals.
The insects.
Birds.
Nestled in the middle of the trees.
The center of this forest is a small creek.
You notice water.
Barely trickling through the stones.
And the grass piled there at the bend of the creek.
Standing at the creek's edge.
Feel the cool mud pressing up between your toes.
A small frog.
Pops out from between the stones.
The space is narrow.
Bend down and feel the water.
Feel the surface of the stones.
These ancient stones.
Hold memories and stories.
Allow the stones to absorb what you no longer wish to carry.
To remove any fear.
Any hesitations.
Any blockages.
Now pick up and move the largest stone to the creek's edge.
Sit on that stone and watch as the water now freely moves through that space.
Out and down the creek bed.
Feel yourself securely grounded.
Yet light and free as you watch the water flowing by.
Dip into the creek and allow it to carry you.
Down,
Down,
Down.
Through the thick forest of trees.
To where the creek meets the ocean.
Watch the sky as it changes colors in the distance with the currents of the wind.
You float effortlessly on the currents of the waves.
As they wash up onto the shore.
And back out to meet the deepest ocean.
Cleansed.
Clearing.
Now step onto the sandy beach.
Feel the sand beneath your feet.
Pick up a handful of sand and let it run through your fingers.
Like the water flowing freely in the creek.
As the sand flows through your hands.
The grains of sand turn into lotus petals.
Thousands of them.
Watch as the waves curl up on the shore.
And carry the flower petals out across the sea.
Watch as the petals scatter.
And ride the surface of the water.
So free.
Once more feel your feet.
Feel yourself walking along the creek.
Through the forest.
And back to the valley.
And the mountains.
Where your journey began.
Allow the vision of the mountains to fade.
The valley.
To softly fold back.
And begin to merge back into this room.
Reconnecting with your body.
Healed.
Restored.
And balanced.
Now begin to feel your body.
And feel your breath moving through your body.
Once more bring your awareness.
To your heart center.
Recalling your positive affirmation.
Feeling more and more.
Repeating your positive affirmation.
Feeling more and more back into your body.
With each breath.
Begin to feel the body resting here in this room.
And you may choose.
To simply stay here and rest.
Allowing the body to remain still.
Or you may choose at this time.
To begin to wiggle your toes.
And your finger.
To make small movements to reawaken the body.
And reconnect with your physical self.
Pulling the head from side to side.
Giving the body a soft stretch.
Taking several slow.
Full deep breaths.
As you complete your yoga nidra practice.
Feeling whole.
Balanced.
And content.
