Namaste,
Gently and warmly I welcome you to yoga nidra,
Non-sleep,
Deep rest,
NSDR.
With each moment this practice will gracefully guide you deeper into a realm of profound relaxation where stress,
Insomnia,
Anxiety and depression dissolve away.
Ensure you're nestled in a quiet,
Serene space where the outside world can fade,
Allowing you a precious undisturbed respite.
As you lay down,
Cherish the support beneath you,
Whether it's the earthy embrace of a yoga mat or the soft cradle of your bed.
Personalize this sanctuary,
Perhaps a cushion beneath your head or a gentle lift under your knees.
Let your legs naturally drift apart,
Toes yielding to gravity left and right and your arms rest gently by your sides.
Palms open,
Ready to receive the universe's gentle gifts.
To deeply immerse yourself in this sanctuary,
Consider wearing headphones.
They will crell the nuances of this experience,
Guiding your focus inward.
As we journey together,
Allow your tongue to rest gently on the upper palate,
Sealing your mouth softly.
Whenever comfortable,
Let your breath flow unhurried through the nose,
Dancing with the rhythm of life within.
If amidst of your journey,
Your voyage,
You find yourself merging with the realm of dreams,
It's okay.
Trust this journey,
Knowing you'll receive exactly what your soul yearns for.
And with this gentle chime of bell,
I'll be here to guide you back to the shores of now when it's time at the end of this session.
Deepen your breath,
Release,
And together let's embark on this cleansing odyssey of our nervous system.
The intention for our journey is letting go and rejuvenation.
As you lie there,
Eyes gently closed,
Imagine a radiant sphere of energy above you.
This is your intention.
Let it slowly descend,
Merging with your heart center.
Silently or whispering,
Declare,
Today I release all that binds me and I'm reborn in peace.
Today,
I release all that binds me and I'm reborn in peace.
Allow the sentiment to echo throughout your entire being.
Today,
I release all that binds me and I'm reborn in peace.
Imagine a gentle,
Healing energy at the tip of your toes.
This energy is warmth,
Light,
And pure relaxation.
Slowly,
It encompasses your feet,
Making them feel heavy and relaxed.
It travels upwards,
Massaging your ankles,
Wrapping around your calves,
And soothing every muscle,
Every tendon.
Feel it as it embraces your knees and then your thighs,
Almost like ebb and flow,
Coming up and down.
So,
Let it go down again to your toes and let it come up a little bit higher,
Like a stream of warmth.
It encompasses your waist,
Your belly,
Your back,
Your chest,
And your shoulders,
And obviously,
As well,
Your arms.
Feel it on your arms,
Every fiber from your shoulder,
The tips of your fingers.
Let's go,
Letting go of all the tension,
All the muscles,
All the muscular engagements,
Feeling completely at ease throughout your body.
This energy,
Like a wave,
That goes down again until it just touches your toes,
Comes up again,
And encompasses more and more of your body,
Engulfs your neck,
Your jaw,
Your lips,
Your nose,
Your eyes,
Your forehead.
And finally,
You lie peacefully in this warm nectar on top of your head covered.
Feel a gentle tingle as your entire body is bathed in relaxation,
Complete relaxation,
Feeling warmth.
Shift your attention now to the rhythm of your breathing,
Soft,
Consistent,
The inhale,
Bringing with it life,
And energy,
And joy.
The exhale,
A gentle release of all you hold onto,
Releasing all the grasps you have in life.
With every breath in,
Imagine a cool wind cleansing you.
With every breath out,
Picture a warm breeze carrying away all that doesn't serve you.
With every breath in,
Imagine a cool wind cleansing you.
With every breath out,
Picture a warm breeze carrying away all that doesn't serve you.
With every breath in,
Imagine a cool wind cleansing you.
With every breath out,
Everything that doesn't serve you disappears.
Dive deeper,
Feeling the ebb and flow,
The rise and fall,
The give and take.
Diving deeper,
Feeling the ebb and flow,
The rise and fall,
The give and take.
This rhythm,
This dance,
Is the dance of life itself.
Imagine yourself standing in a vast open space,
An endless meadow,
Surrounded by tall mountains.
In your hands,
You hold onto chains.
Each link,
A memory,
A worry,
A stressor.
One by one,
Unchain yourself.
Unchain your ankles.
Unchain your hands.
Unchain your neck.
Unchain your ears.
Unchain your mouth.
Unchain your nose.
Unchain your knees.
As you do,
Watch as chains dissolve into golden dust,
Swept away by a gentle breeze.
As each chain disappears,
You feel lighter,
Free.
With every inhale,
Feel freer.
With every exhale,
Open up a chain and watch as it disappears in that gentle breeze into gold dust.
Inhale,
Feel lighter.
Exhale,
Remove a chain,
Watching as it disappears into gold dust.
Feeling lighter,
Feeling freer.
You see the path in front of you opens up,
That you are worried to walk on before,
Leading you to a luminous forest.
The trees here shine,
Each leaf,
Each twig,
Radiating energy,
Walking through every step,
Walking through every step,
Rejuvenates a part of you.
Every step rejuvenates a part of you.
The air you're breathing is like magic.
Breathing it in,
It repairs,
Renews,
Revitalizes.
This forest is your sanctuary.
In this sacred space,
Repeat after me,
Silently,
Or just feel the vibrations within you.
I am whole.
I am renewed.
I am reborn.
Let these affirmations resonate.
Maybe let them sink in.
Feel their vibrations deep within.
Deep within.
I am whole.
I am renewed.
I am reborn.
As the forest fades,
Your breath comes to the forefront again.
Deep,
Rhythmic and grounding.
Feel yourself reconnecting with the present.
The ground below you,
The space around you.
From here,
Slowly become aware of your surroundings.
Cherish the great,
Deep,
Calm within.
In appreciation,
I bow in front of your being,
Taking care of yourself today.
Whenever you feel ready,
Start to move your fingers,
Start to move your toes,
And gradually waking up your whole body again.
Opening your eyes whenever you feel ready.
Listening to your body and asking the question,
Body,
What kind of movement do you need right now?
Listening for an answer.
Maybe lifting your shoulders,
Moving your head.
If this journey touched you,
Consider sharing your thoughts.
Every comment,
Every piece of feedback,
Every thumbs up is a ripple in a pond of collective consciousness.
I hope you can carry this peace within you.
I hope to see you soon again.
Namaste.
