Namaste!
Welcome!
I'm so happy you're here with me for this Yoga Nidra session.
Together we will take the next 30 to 40 minutes to slow down,
To breathe,
To find our way back to balance and inner peace with Yoga Nidra.
We will explore our breath,
Connect with our bodies and bring harmony to all of our chakras so we can leave this practice feeling lighter,
Clearer and deeply relaxed.
So allow yourself to let go the stresses of the week and to relax deeply as we journey inward together.
Please find a comfortable position lying on your back.
And let's begin.
Take a few moments to settle your body comfortably.
Let your legs rest slightly apart.
Your arms by your side.
Your palms gently facing upward.
Your fingers soft and relaxed.
Feel how the surface beneath you fully supports your body.
Allow your neck to relax.
Allow your jaw to be loose and soft.
And when you're ready,
Allow your eyes to gently close and start feeling your entire body as one.
Begin to notice the gentle heaviness in your body.
The places where your body meets the surface.
The gentle touch of your clothes.
And the soft air around you.
Feel your breath flow in and out,
Smooth and gentle.
Creating space within you for relaxation and peace.
Allow it to be effortless.
And if it feels good for you,
Allow your breath to become a little deeper.
Noticing your abdomen,
How it rises and falls.
And feel your body softening even more with each exhale.
Imagine that every breath brings you more calm.
Leading you into stillness and gently preparing you for this journey inward.
The intention of this yoga nidra is to reset,
Restore your energy and reconnect with your inner peace.
As we journey through each chakra,
We will open spaces for clarity,
Expression and wisdom.
Allowing energy to flow freely.
And harmonize our entire being.
Let's take a moment to set our sankalpa,
Our heartfelt intention for today's practice.
If it resonates with you,
You can choose the sankalpa.
I allow myself to pause,
Reset and realign with my inner peace.
Or you're welcome to create your own sankalpa.
Something that feels true and supportive for you right now.
Let it be a short positive statement,
Phrased in the present tense.
As if it's already your reality.
I'll say the sankalpa out loud once and then you can silently repeat it two more times in your own rhythm.
I allow myself to pause,
Reset and realign with my inner peace.
Feel this intention as your truth,
Already alive within you.
Now gently bring your awareness to your breath.
Notice the soft,
Crisp coolness of the air as it enters through your nostrils.
And the warmth as it flows out.
Simply follow your breath without trying to change it.
Just observing.
As you breathe,
Allow your breath to flow all the way into your belly.
Inviting a soft,
Happy breath into your belly space.
Expanding gently as you inhale and softening as you exhale.
Feel how your breath moves softly in and out,
Nourishing you with each inhale.
And releasing tension with every exhale.
As you continue to breathe,
Imagine this gentle flow moving through your entire body.
Nourishing and gently awakening each cell.
Bringing life and softness to every part of you.
Now we begin a gentle journey through our body.
Simply stay awake and let my voice guide you.
Bring your awareness to your left leg.
Feeling a soft energy flowing through your left leg,
Harmonizing and relaxing every part.
Feel your left foot,
The sole of your foot,
Your toes,
Your ankle,
Lower leg,
Knee,
Thigh,
And your hip.
Now gently bring your attention to the center of your forehead,
Your Ajna chakra,
The space of your third eye.
And sense the subtle flow of energy,
Soft and relaxing.
Now bring your awareness to your right leg.
Feel the energy flowing through your right leg,
Your right foot,
The sole of the foot,
Toes,
Ankle,
Lower leg,
Knee,
Thigh,
And your hips.
Now bring your awareness to the center of your forehead,
Your third eye,
Ajna chakra,
Feeling a spacious lightness and relax.
Now bring your awareness to your left arm,
Noticing the gentle current of energy flowing through each part.
Feel your left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
And your left armpit.
Now bring your attention to the center of your forehead,
Your Ajna chakra,
Sensing calm and clarity and relax.
Now bring your awareness to your right arm and feel the soft energy moving through each part of your right arm.
Feel your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
And your right armpit.
Now bring your awareness to the middle of your forehead,
To your third eye,
Gently sensing a peaceful radiance in the center of your forehead.
And now feel your entire body as one connected,
Harmonious whole,
Relaxed and open.
Now bring your awareness to the center of your body.
Feel the base of your spine,
Your Muladhara chakra,
Simply noticing this area.
Move a little higher and feel the space about three fingers below your navel,
Your Svadhisthana chakra,
Just sensing.
Now bring your awareness to the center of your spine.
Continue upward to the level of your navel,
Your Manipura chakra,
Simply feeling this center.
Now bring your attention to the space of your heart,
Your Anahata chakra,
Gently noticing this area.
Now bring your awareness to the center of your throat,
Your Vishuddha chakra,
And just sense this space.
Move your awareness to the center of your forehead,
Your Ajna chakra,
Calmly noticing this point.
And now bring your awareness to the crown of your head,
Your Sahasrara chakra,
Simply feeling this center of energy.
Allow yourself to sense this energetic line,
Gently connecting all these centers,
Feeling your whole being as one aligned space.
Now we will bring our awareness to sound.
We will chant the sound AH three times to help harmonize the energies within us together with the gentle resonance of the singing bowl.
It may feel a little unfamiliar at first and that's perfectly okay.
Simply let it sound however it wishes to flow for you today.
There's no right or wrong way,
Just allow the sounds to flow.
Allow the sound of AH to vibrate through your entire being,
Touching every cell and creating harmony and balance.
Take a soft,
Deep breath in,
And as you exhale gently release the sound AH.
Feel the gentle vibration echoing through your whole body and let yourself sink deeper into relaxation.
Now return to your energetic center line,
Gently connecting once again with the core of your being.
Let's bring some light into these centers one by one,
Allowing colors to softly shine within you.
Begin at the base of your spine,
Your muladhara chakra,
And visualize a deep red light glowing steadily,
Grounding and steady.
Move slightly higher,
Put the space below your navel,
Your svadhisthana chakra,
And imagine a soft orange light,
Flowing and warm.
Now bring your awareness to your solar plexus,
Your manipura chakra,
And see a bright yellow light,
Radiant and strong.
Shift your focus to the center of your chest,
Your anahata chakra,
And visualize a gentle green light,
Soft and soothing.
Feel the center of your throat,
Your vishuddha chakra,
Glowing with a clear bright blue light,
Spacious and free.
Now bring your awareness to the space between your eyebrows,
Your ajna chakra,
And see a deep indigo light,
Shining there,
Calm and insightful.
Now focus on the crown of your head,
Your sahasrara chakra,
And visualize a violet white light,
Radiant and expansive,
Connecting you with the infinite sky above.
Feel these colors gently glowing,
Filling your body with soft energy,
Bringing light and vitality to each chakra,
As they radiate throughout your entire being.
Now we will work with sound again,
This time using the gentle hum of brahmari,
Together with the soothing resonance of the singing bowl.
As you hum,
Allow any tension to melt away and let the vibration fill your body with a calm,
Peaceful energy.
Take a deep,
Soft inhale,
And exhale with a gentle hum,
The sound of brahmari.
Once more,
Deep inhale,
Feel the gentle vibration echoing through your whole body,
Creating a sense of inner stillness and harmony.
Now we will travel once more through the chakras,
This time connecting each center with its sacred bija mantra,
And feeling the gentle vibration of sound in the body.
You are welcome to chant with me aloud,
Or simply let the sounds echo silently within you.
Feel the base of your spine,
Your muladhara chakra,
And gently chant with me the mantra LAM.
Now bring your awareness to the space below your navel,
Your svadhisthana chakra,
And chant VAM.
Inhale softly,
Move your attention up to your solar plexus,
Your manipura chakra,
And chant RAM with me.
Breathing in deeply,
Now bring your focus to the center of your chest,
Your anahata chakra,
And chant with me YAM.
Inhale gently,
Move your awareness to your throat,
Your visuddha chakra,
And chant with me HAM.
Breathing in softly,
Bring your attention to the space between your eyebrows,
Your ajna chakra,
And chant the bija mantra OM.
Now bring your awareness to the crown of your head,
Your sahasrara chakra,
And simply rest in silence,
Or if you wish,
Whisper a soft OM within yourself,
Sensing a radiant,
Spacious light above you.
Now feel your entire body as one radiant,
Harmonious whole,
Deeply relaxed and alive.
Gently bring your awareness to your anahata chakra in the center of your chest.
Sense a soft,
Green glow awakening there,
Gentle and open.
And as you breathe into your heart,
We will now chant YAM,
The bija mantra for anahata chakra,
To deepen your connection to love,
Compassion,
And openness.
I will gently play the singing bowl so you can feel its resonance and vibration,
Allowing the sound to support your practice.
Take a deep,
Relaxing breath in,
Absorbing the sound of the singing bowl,
Nourished by the energy of the sound.
Now slowly bring your attention back to your breath,
Gently feeling the air flowing in and out again.
Let's harmonize all of your chakras once more.
Feel the energy of each chakra,
Not only in your body but also in your emotions,
Opening a space for peace and balance.
Feel your muladhara chakra at the base of your spine and visualize a deep red light.
Feel safe,
Stable,
And supported.
Now feel your svadhisthana chakra below your navel.
Visualize a soft orange light.
Feel creative,
Free,
And full of vitality.
Now feel your manipura chakra at your solar plexus.
Visualize a bright yellow light and feel your inner strength,
Clarity,
And self-confidence.
Now feel your anahata chakra in your heart space.
Visualize a gentle green light and feel lovingly connected and open to compassion.
Now feel your vishuddha chakra at your throat.
Visualize a bright blue light.
And feel free to express your truth clearly and lovingly.
Now feel your ajna chakra between your eyebrows.
Visualize a deep indigo blue light.
Feel your inner clarity,
Intuition,
And wisdom.
Now feel your sahasrara chakra at the crown of your head.
Visualize a radiant violet white light.
And feel deeply connected to your highest self and to the infinite vastness of the universe.
Now imagine this gentle light flowing through all of these centers,
Weaving them together in harmony,
Calm,
And connection.
Let's seal this practice with an om together.
Gently take a deep inhale into your belly.
Enjoy a moment of silence and let this stillness sink into every part of you.
Now slowly bring your awareness back to your breath.
Feel the air as it enters,
Cool and refreshing.
And as it leaves,
Warm and gentle.
Allow your breath to flow freely through your entire body,
Nourishing every cell,
Gently awakening you.
Sense a new freshness and clarity,
Feeling ready to return to the present moment and rise again.
Gently begin to make small movements in your fingers and toes.
Take your time.
Just bring some movement into your body.
Gently turning your head from side to side and take all the time that you need.
As you start to move,
Feel the calmness within you,
Knowing that you can return to this peaceful state anytime you wish.
Slowly roll onto your right side and pause there for a moment,
Noticing how your body feels lying on your right side.
If you are practicing this yoga nidra to fall asleep,
You may now end your practice and drift into sleep.
If you are not yet ready for sleep,
Stay a while longer on your right side,
Simply noticing your breath and feeling your calm presence.
Then slowly roll onto your left side,
Taking your time,
Feeling your body resting on your left side,
Feeling your breath,
Feeling your connection,
Feeling your inner calm.
Gently allow your breath to deepen again,
Take a few deep breaths into your belly.
When you feel ready,
Gently find your way into a comfortable seated position.
Take your time and settle in for a short meditation.
Find a comfortable seated position.
Gently close your eyes.
Let your spine be relaxed and upright,
Your shoulders soft and relaxed.
Observe your breath as it flows naturally in and out,
Without trying to change it.
Just observe.
Observe your breath,
Gently flowing in and out of your body,
Gently moving your body with every inhale and every exhale.
Now bring awareness to your hands.
Gently bring your palms together in front of your heart.
Allow yourself to feel this quiet connection between your breath,
Your heart,
And your hands.
Now,
Silently repeat your sankalpa three times within your heart,
If it still feels right for you.
Or if you wish,
Set a new sankalpa for the rest of your day,
Something that feels true and supportive for you right now.
Let these words sink deeply into your being,
Like a seed planted into fertile soil,
Ready to blossom into a new truth in your life.
As we come to the end of our practice,
Let us take a moment to feel gratitude.
Gratitude for all the teachers and yogis that have shared this wisdom through the ages.
Gratitude for this moment of stillness and for the connection we have shared today.
Let us seal our practice together with Aum Shanti Shanti Shanti.
Take a gentle breath in for Aum.
Shanti Shanti Shanti May there be peace in your heart,
Peace in your mind,
And peace in your world.
From my heart to yours,
Namaste.
