Welcome to your Yoga Nidra session.
This session will support you and your body into a deep restful state.
Yoga Nidra has shown to reduce stress,
Promote deep healing,
Enhance mental clarity and improve sleep quality.
So please start by setting up your space for relaxation with pillows,
Cushions,
Blankets,
An eye mask or even some scented lavender to help you deeply relax.
Relax.
You may want to place a cushion under your knees and ankles to support your lower back.
And a pillow underneath your neck and your head.
You do not have to do anything but just to listen to the sound of my voice.
If you stop hearing the sound of my voice,
That's okay.
If you fall asleep,
That's also okay.
You will not get this wrong.
There is no right or wrong.
Everything is welcome here.
So we begin this yoga nidra session by lying down on the mat or the bed.
And just start by getting comfortable.
Remember that you are free to adjust your body at any point during the session,
If you need more blankets or cushions for your head or your knees.
Please do that now.
The aim is to be as comfortable as you can be.
So wherever you find yourself,
Begin to open your senses.
Start by being aware of the sounds that are around you.
Notice the sounds that are far away from you.
Notice the sounds that are outside of your room.
Maybe upstairs or downstairs.
Just welcome in all these sounds without judgment,
Just notice.
And notice sounds now that are inside of the room.
Now you're able to hear the silence in between these sounds.
Remember you can adjust your body at any point to be as comfortable as you can be.
We'll start feeling the temperature of the room now.
Which part of your skin is free from clothes.
Feel the difference in temperature of your skin that is covered by clothes and not covered by clothes.
Feel the warmth and the coldness both at the same time.
Notice now the smells that are inside of the room.
Take a breath here.
Inhale.
And exhale.
And start to feel your body weight now,
Your full body weight on the bed or the mat.
We will now begin to bring attention to each part of the body.
And relaxing as we go.
And we will start by bringing attention to your feet.
Notice where your heels are touching and your toes are facing.
Notice where your feet may be in contact with socks or blanket or maybe there's parts of your feet that are free.
And just notice here the lightness and the heaviness,
The warmth and the cold.
Without judgment and just notice.
Bring attention to the top of your foot and your ankle.
Bring attention to your lower legs between your ankle and your knees.
Notice your knees now.
Maybe they're bent over a cushion or a towel.
Feel the pressure of the back of the knee in comparison to the front of the knee.
Notice your upper thighs between your knee and your hip.
Bring the attention to your hip now.
And your pelvis and your full pelvic fold from front to the sides to the back.
Notice your buttocks now,
The full weight of your buttocks on the mat or the floor or the bed.
The full weight of your buttocks and the bed.
And bring attention to your torso now.
Front and back.
Your lower back.
Your middle back and your upper back.
And notice your spine here.
This column in between.
Traveling from the bottom of your spine all the way to the top.
Take a breath here.
Into your tailbone.
All the way up the spine to the back of the skull and out.
Notice this spine that needs to be strong,
Stable and soft and flexible,
Both at the same time.
And bring attention to the front of your torso now.
Your pubic bone.
Your pelvis,
Your abdomen.
Your ribcage.
The sides of your rib cage.
Your upper chest.
Your breasts.
Your collarbones and your shoulders,
The full weight of your shoulders on the bed or the mat.
And notice the back of your head now.
Back of the head on the cushion or the mat.
It's very important connection between body and head.
And bring attention to your head now,
And the full weight of your head.
Bringing attention to the top of the head.
Your forehead,
Front and sides.
Your eyebrows,
Your left eyebrow.
Your right eyebrow and the space in between your eyebrows.
Notice your eyeballs inside their sockets and a gentle weight of your eyelid gently resting on your eyeball.
Notice your nose.
And your cheeks.
And your ears.
Maybe you can subtly Feel your hair gently touching your ear.
And bring attention to your cheeks,
Your upper lip and your lower lip.
And the four sensations inside of your mouth.
Four sensations inside of your mouth.
Your tea.
Your gums.
Your tongue gently resting in your mouth.
Your chin,
Your jaw muscles.
And all of your face.
From top to bottom.
Bringing attention to your throat now.
Your collarbone.
Left and right.
Your shoulders.
Your shoulder joints weighing down on the bed.
Your upper arm between your shoulder joint and your elbow.
Bring attention to your elbows and the crease of your elbows,
Front and back.
Notice the lower arms between your elbow and your wrist.
Bring attention to your wrist now.
Maybe you can feel something around your wrist,
Maybe a watch or bracelet.
And your palms bring attention to your palms now front and back and your fingertips and the curve of your fingers to your fingertips.
And now feel your body weight,
Your full body weight on the bed,
On the mat,
On the floor.
And the moment that you bring attention to your body,
It begins to relax.
Just like us.
You are now in connection with your physical body and this is relaxing.
And so we're now going to take this relaxation deeper.
And I invite you to bring attention to the feeling under your skin from elbow to fingertips.
Notice a bubbling sensation.
Like someone has popped open a bottle of champagne and thousands of bubbles are running from elbow to fingertips.
You may notice this as warmth.
Or tingling or numbness.
And you may not feel anything at all and that's okay because it will come by itself.
This is your connection to your second energy body and this is relaxing.
Bring attention now to your breath.
Notice the inhale and the exhale in and out through your nostrils.
Notice.
The difference in temperature.
As you inhale.
The air is cold.
And as you exhale,
The air is slightly warmer as your body heats up the air traveling through the body.
Bring this concentration to your breath as you inhale and exhale.
Now notice what happens to your fingers when you inhale.
And exhale.
You are now in union with body and breath and this is relaxing.
I'm now going to count you down from one to seven to take this relaxation deeper.
And at seven,
You'll be completely relaxed.
Too.
3.
.
.
Five,
Six,
And 7.
Enjoy the feeling of being relaxed for these few moments.
We will then go into a healing journey together.
Enjoy the feeling of being relaxed Now visualize you are standing in front of a small,
Safe forest.
It is a fresh,
Sunny,
Beautiful day and in front of you is a path leading into this beautiful forest.
Now look around you,
What can you see?
Maybe you notice trees,
Maybe different types of trees,
Different shades of greens and browns.
You can see the tops of the trees now swaying softly in the wind.
And you start to walk forwards on this path.
And as you walk,
You notice the rays of sunlight peeking through the trees illuminating the forest with this natural warm light.
As you look up you see three tops blending together.
You notice the parts of blue sky peeking in through the treetops.
Maybe you see a flock of birds moving across the sky.
And our look around you.
You may see a squirrel running up a tree trunk,
Maybe butterflies in the air in front of you.
But what other small animals do you see in this beautiful,
Calm forest?
Continue to walk on this path in front of you and begin to focus on the sounds around you.
Maybe you can hear your feet on the ground underneath you.
You stop still and hear birds chirping in the trees above.
Or maybe you hear.
.
.
A branch cracking or the wind gently moving the leaves of the trees as they dance in the wind.
You may also feel the air.
Softly brushing your face.
Breathe is cool and comfortable.
Now focus on the smells in the air.
The smells of different trees,
Moisture in the air.
With a sweet smell of flowers.
And continue walking on this path.
As you walk.
On this path,
Maybe you walk towards a tree.
And if you feel like hugging that tree,
You can hug it.
You can put your arms around its strong,
Big trunk.
But if you do not feel like you would like to hug the tree,
You can shirk the bark or reach up and touch the leaf of that tree and just gently feel the textures in your hands.
And as you continue on the path,
Notice you hear the sound of running water in the distance.
And so you start to follow the sound.
And you start seeing a clear,
Clean stream of water.
And as you walk towards the stream.
You bend down and you take the water in your hands and gently splash the fresh cool water in your face and it gently drips down to your lips and so you can taste this cool refreshing water on your lips.
Now you can find a comfortable space away from the stream but near enough to hear the water.
Find a comfortable place to sit or lay down on the earth and feel the earth completely underneath you.
Fully supporting you.
And be comfortable here.
Now visualize a light,
A healing,
Relaxing light on top of your head.
You can give this lighter colour.
It can be one colors or multiple colors or it could just be a white light.
And as you allow this light to flow through your body from head to toe without force.
I'll give you just one minute and in this minute the white light will spread to each part of your body,
Cleansing and healing everything.
You will hear my voice in one minute.
Now the light has gently traveled throughout your body and if some part didn't reach it don't worry it will happen tonight while you are sleeping I will now talk to your unconscious,
Subconscious and super conscious mind for allowing us into this healing journey together.
If you like,
You can listen.
If you do not listen,
That's okay,
As the healing has already happened.
We thank your unconscious,
Subconscious and superconscious mind for allowing us to go into this healing journey together.
Whatever healing has happened during this journey.
Let it be balanced.
Harmonize.
And integrated.
Now.
Whatever is important in helping us to grow,
Healing and aware in life,
Let it be remembered always.
And whatever is not important,
Not helping the growth.
Let it be forgotten.
Immediately.
I will now count you down from seven to one.
And when you hear one,
You'll feel relaxed,
Refreshed,
Healed,
Recharged and ready to live your day-to-day life with more joy,
Peace and happiness.
Seven.
Take two deep breaths.
Six,
Feel the oxygen running throughout your body,
Filling it with life again.
Five,
Start moving your fingers and your toes.
Four,
Stretching,
Stretching your arms overhead.
Three,
Remember where you are.
And two,
When you are ready,
Open your eyes,
Move your head from side to side,
Look around the room.
Gently allowing the light to come back into your eyes.
And one.
Welcome back.
