Welcome,
Precious soul.
It's time to focus on yourself for a while.
This Yoga Nidra is for you to listen to any time you need to realign your energies and to reconnect to your true self.
Whether you are getting ready to sleep or you just need a break from everything,
This short Yoga Nidra will give you a deep sense of relaxation.
Now lay down on your back,
Palms facing up.
Cover yourself with a warm and comforting blanket.
Maybe cover your eyes.
When you feel nice and comfortable,
Close your eyes and take a deep breath in and out.
Once more,
Inhale deep in your lungs and your belly and slowly exhale.
One last time,
In and out.
It's only you,
Only now and only here.
Nothing else exists but your soft breath that is gently moving your body up and down.
And with each breath in,
You inhale peace and with each breath out,
You exhale all your tension and all the thoughts that try to keep you from resting.
Now bring your focus in your third eye.
You notice a golden feather softly falling from the sky and gently rocking back and forth until it eventually softly falls down between your eyebrows.
And its soothing touch spreads a wave of loving warmth through your face and it feels like a golden light that flows all the way to your mind,
Calming down and melting away all your thoughts.
You surrender completely to this warm,
Loving golden light and allow it to soothe and heal your entire body.
Each time you shift your focus to a part of the body,
The golden light spreads and lovingly relaxes everything.
Now bring your attention to your nose and eyes and allow the light to follow you and melt all the tension.
Now focus on your cheeks and your ears,
Your jaws,
The teeth,
Your tongue,
Your chin and the throat.
Everything is completely relaxed.
There is no tension left in your face and it feels like a soft caress.
Now move your focus on your eyebrows and the space between your eyebrows,
Your forehead and feel them completely loosen up.
Move through your forehead,
Up your skull and all the way back down through the back of your head and feel everything melt away in the surface under you.
Let the golden light spread down through the back of your neck,
Down the spine,
In your shoulders,
Melting everything on its way with its loving,
Gentle,
Soothing touch that you can trust completely.
Bring the light with your attention to your right shoulder,
The upper arm,
Elbow,
Forearm,
The wrist,
Your palm and the top of your hand.
Feel the thumb,
Index,
Middle finger,
Ring finger and the little finger completely melted in the surface.
Now bring your attention back up through the arm,
Feeling how heavy and relaxed it feels all the way to your left shoulder.
Now bring the light in your left shoulder and the left upper arm,
The elbow,
The forearm,
The wrist,
Your palm and the top of your hand.
Feel the thumb,
Index,
Middle finger,
Ring finger and the little finger completely melted in the surface.
Now bring your attention back up through the arm,
Feeling it heavy and relaxed.
Now the light is spreading its warm,
Loving energy through your chest,
Your belly and softly hugging you around your waist.
Feel the upper back,
Heavy and relaxed,
Completely melted in the surface beneath you.
Now the mid back and the lower back,
Your tailbone and your pelvis completely relaxed.
Feel your right seat,
Your right hip with all the tension just melted away.
Let the light spread in your right thigh,
From the bottom and the top,
Your knee,
Your lower leg,
The calf,
The ankle,
The heel,
The top of the foot,
The bottom of the foot and the big toe and all the little toes.
Now feel the leg all the way up,
Lying heavy and relaxed and shift your focus to your left seat and the left hip,
The left thigh from the top and the bottom,
The knee,
The lower leg,
The calf,
The ankle,
The top of the foot,
The bottom of the foot and the heel,
The big toe and all the little toes.
Your body is now completely relaxed.
There is nothing more to do.
Just be.
