Namaste.
Embrace the realm of Yoganidra,
Non-sleep deep rest.
This session is crafted to instill deep tranquility,
Guiding you away from stress,
Insomnia,
Anxiety,
Depression and alleviating chronic pain.
Ready your tranquil space.
Settle down,
Inviting a cushion or blanket beneath your head and perhaps a bolster or blanket under your knees.
Legs gently apart,
Toes drifting outward,
Arms by your side,
Palms ready to receive,
Opened to the sky.
For immersive depths,
Headphones are recommended.
Position your tongue softly on the upper palate,
Sealing your lips lightly.
Guide your breath through your nose,
Feeling each one.
Should sleep embrace you,
Fear not.
A bell will guide you back when the session is over.
Breathe in purposefully.
Release with mindfulness.
Our journey commences.
Channel your awareness to the crown of your head.
Sense a warm soothing energy and let it seep down in the top of your head.
Crown of your head.
Down,
Caressing your forehead,
Relaxing it.
Feel this warmth glide over your eyelids,
Cheeks and into the contours of your face.
This gentle energy descends to your neck,
Easing any stiffness.
Allow it to flow over your shoulders,
Down your arms,
To your fingertips.
A cascade of relaxation,
Feeling your fingertips,
Your whole arms,
Slowly coming back up to your shoulders,
To your neck and travel down the spine,
The very top of the spine,
Vertebra by vertebra.
Feel as each vertebra lets go of all the tension.
Feel the warmth as each vertebra lets go.
This warmth envelops your chest,
Heart and lungs.
Feeling your chest,
Your heart and your lungs.
Dance slowly to the belly,
Feeling this warmth in the belly area.
Feeling this warmth more and more,
Going towards the hips now.
Connecting to the entirety of your back again.
Feeling the warmth,
Letting it slide deeper down.
Feeling it at your legs,
Embracing your legs,
Sliding down your thighs,
Connecting with your thighs,
Your knees and your calves.
And reaching the tips of your toes,
Very,
Very slowly feeling the warmth going there.
Your entire focus going to your feet and to the tips of the toes.
And from there,
Connect to your whole body,
Letting the warmth engulf the whole body,
Your entire body,
A beacon of tranquility.
And from here,
Imagine at the top of your head,
A blowhole of a whale,
For which you can inhale.
And we inhale through this blowhole and let the air go down our whole body to the feet.
And as we exhale,
We're exhaling out of the feet.
And we inhale again through the feet,
Up your whole body.
And we exhale through the blowhole of the whale.
And continue for a few more times before we continue our journey.
The next time you exhale,
Slowly release this practice and find again your natural breath.
Coming back to your natural breath.
Great.
Tuning into this rhythm,
This life's rhythm,
This breath of yours.
Feel its gentle touch on your nostrils.
See it as a luminous river flowing within,
Invigorating the chest and abdomen.
With each release of your breath,
Each exhale,
Imagine all the negative things,
All the negativity going away,
Leaving you as you're exhaling,
All the negativity is removed.
And seeing your breath as a cosmic dance,
It rejuvenates every cell,
Every fiber.
This dance disperses all weariness,
Replacing it with energy.
Synchronize with this eternal cadence,
This rhythm,
This life's rhythm.
Every time you inhale,
Feeling a lot of light appearing within you.
And every time you exhale,
Feel a lot of negativity leaving you,
Seeing a wonderful being within yourself,
No matter where you are in the breath cycle of inhale,
Stop,
Exhale,
Stop.
Shift your consciousness now to the symphony of sounds.
Start nearby,
The intimacy of your own breath,
Subtle movements of your body,
Focusing just on the sounds within your reach.
Even if you're wearing headphones,
Maybe imagining sounds just next to you.
Maybe you're hearing certain sounds next to you.
From there,
Let's extend your hearing further.
Capture the room's ambience,
Perhaps distant echoes,
Life's gentle whispers,
Revealing your symphony.
Maybe just outside the room,
In the world,
Connecting to all the sounds within your vicinity and outside a bit further,
Expanding what you're hearing.
And then finally embrace the sound further away,
Even farthest away.
Those you can't,
Can't quite hear,
But just,
Just on the tip of hearing,
They link you to the world's vastness,
Reminding you of your place in the universe.
Going further and further,
Hearing more and more,
Hearing more and more,
Listening again,
More to your heartbeat,
Coming slowly back to your body,
Feeling your heartbeat,
Hearing your heartbeat,
Almost seeing your heartbeat,
Smelling your heartbeat,
Maybe smiling with your heartbeat.
Take a deep inhale,
Gather yourself back from this vast expansion.
And recognizing the peace you've cultivated within yourself,
Gently start to move your fingers slowly,
Slowly start to move your toes,
Start to move more and more of your body,
Your arms,
Your legs,
Your wrists,
Your elbows,
Maybe your head,
Maybe your shoulders,
Maybe you're shifting a little bit from side to side.
And as you feel ready to reawaken your eyes and welcome back.
If this session resonated with your spirit,
I invite you to share your experiences.
Every comment,
Feedback,
Or simple thumbs up means the world.
Most importantly,
A heartful appreciation to you for journeying within.
Namaste.
