Welcome!
This yoga nidra will help you release deep-seated emotions and find inner peace.
Please lay down on your back in shavasana.
Arms can be open,
Bring some space in between your feet and feel free to roll your shoulder blades under your back or maybe to place a pillow under each knee.
You can cover your body with a blanket to stay warm and you may also cover your eyes with a light scarf.
Take a moment to make any adjustments until you feel perfectly comfortable.
Before we start our practice,
I'd like you to define a sankalpa or an intention that represents how you'd like to feel.
What would you need to hear from yourself?
What words would heal you emotionally?
Here are a few examples.
The first one is I am loved and supported.
The second one is I release the past and forgive myself.
The third one is I am love and I am loved.
You can choose one of them or find your own.
Once you have your sankalpa in mind,
You can close your eyes.
Allow your body to rest and be fully supported.
Open your ears to all the sounds around you and let your awareness move from one sound to the next.
Become aware of any gaps of silence in between each sound.
Visualize yourself laying down.
Visualize the walls,
The ceiling and the space you're in.
Take a long breath in and a long breath out.
Feeling your belly rising on the inhale and softening on the exhale.
Feeling your chest rising on the inhale and softening on the exhale.
Take a deep inhale in,
Exhale and let your whole body soften.
Bring your awareness back to your sankalpa or intention and using the same words you can repeat your sankalpa three times.
I'm going to now name different parts of your body and you can bring your awareness to these parts while staying still.
We will start on the right side of the body and you can bring your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Top of the right hand,
Right wrist,
Forearm,
Elbow,
Upper arm.
Shoulder,
Chest,
Belly,
Right side,
Right knee,
Right calf muscle,
Right ankle.
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Now bring your awareness to the left side of your body,
Bring your awareness to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Top of the left hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Chest,
Belly,
Left side,
Left knee,
Right calf muscle,
Right big toe,
Third toe,
Fourth toe,
Fifth toe,
Calf muscle,
Ankle,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Feel the whole of the right leg and the whole of the left leg,
Both legs together.
Feel the whole of the right arm and the whole of the left arm,
Both arms together.
Feel the whole of the right side and the whole of the left side,
The whole body together,
The whole body together,
The whole body together.
On your next inhale,
Become aware of a sensation of cold in your whole body.
Inhale and feeling your legs cold,
Feeling your arms cold,
Feeling your face cold,
Feeling your whole body becoming colder and colder with each breath,
Feeling your whole body cold.
On your next exhale,
Become aware of a sensation of warmth in your whole body.
Exhale,
Feeling your legs warm,
Feeling your arms warm,
Feeling your face warm,
And feeling your whole body warm.
With each new breath,
Feeling the body becoming warmer and warmer,
Feeling your whole body warm and letting your whole body soften and relax.
Now we are going to visualize your inner space and you may visualize your inner space as a safe inner sanctuary.
If you had to picture your ideal inner sanctuary,
How would it look like?
It may be a garden,
A warm and cozy room,
Or maybe a waterfall.
Please take a moment to visualize your own.
Now visualize this space and as you do,
Visualize the emotional weight you are carrying in that space.
Your emotional weight can take the shape of a color,
An object,
Or maybe even an animal.
Now observe the emotion in your inner space and as you see it,
Welcome it as well.
Allow it to take space in your inner world.
Meet this emotion with kindness and acceptance.
Allow the emotion to stay for as long as it needs to.
On your next exhale,
Sending warmth to the emotion.
Feeling this warm sensation emanating from your chest and spreading to the rest of your body as you surround yourself with warmth and acceptance.
Knowing and feeling deep inside of you that you are safe and warm.
Knowing that you are safe,
That you are loved,
That you are supported,
And that you are healing.
Now bring your awareness back to your intention and using the same words,
You can repeat your intention three times.
Slowly bring your awareness back to your breath.
Feel your belly and chest rising and falling.
Open your awareness to all the sounds around you.
Visualize yourself laying down and slowly start to bring back some gentle movement into your fingers and your toe.
Stretching your arms,
Legs,
And face.
Stretching the whole body together.
Let's take one more breath together to close this yoga nidra.
Take a long breath in and a long breath out.
And taking one more breath to thank yourself for this healing practice.
