Welcome to this practice of yoga nidra,
A profound state of deep relaxation and healing.
This is a sacred space where you can release the stress,
Tension and trauma that you may be carrying,
Allowing your body and mind to relax and heal on all levels.
To begin,
Find a comfortable position lying down,
Either on your back with your legs extended or in any position that feels supportive for your body.
Allow your arms to rest at your sides with your palms facing upward,
In a gesture of openness and receptivity.
Close your eyes gently.
Take a deep breath in through your nose and exhale slowly through your mouth.
Feel the weight of your body sink down into the surface beneath you.
Let go of any tension,
Stress or thoughts that you may be holding onto.
Now,
Take a moment to set an intention for your practice.
Perhaps something related to healing or release.
Silently offer this intention to yourself.
You may also state,
I am open to healing or something that resonates deeply with you.
Allow the body to soften further with each exhalation.
Softening further.
Softening further.
Softening further.
Now,
Let's begin with a body scan.
As I name each part of the body,
Bring your full awareness to that area.
Allow your attention to rest there and consciously invite the area to relax.
It may help to visualize a pulsating golden globe at the area of awareness.
If you notice tension or discomfort,
Simply acknowledge it and send it love.
Allowing the tension to dissolve with each breath.
There's no need to change anything.
Simply observe with compassion.
Let's start at the tips of your toes.
Feel your toes resting soft and relaxed.
Now,
Slowly move your awareness up to the soles of your feet.
Let the feet become soft and still.
Bring your attention to your ankles.
Your shins.
Your calves.
Feel any tension melting away.
Leaving your legs completely relaxed.
Now,
Notice your knees.
Sense the space around your knees and allow this area to soften.
Move your awareness to your thighs and hips.
Allow these areas to release and relax deeply.
Bring your attention to your lower back,
Your sacrum and the pelvis.
Let this area feel spacious and free from tension.
Let the weight of your body fully surrender to the ground beneath you.
Now,
Shift your awareness to your abdomen.
Feel the rise and fall of your belly.
With each breath.
With every exhale.
Feel your body,
Your belly,
Soften and release.
Move up to your chest and ribs.
Allow your heart center to soften and expand.
Feeling a sense of openness and ease.
Bring your awareness to your shoulders.
Let them drop away from your ears.
Relaxing into the floor.
Move your attention down your arms to your elbows,
Forearms,
Wrists,
And finally your hands and fingers.
Allow the hands to be open,
Receptive and relaxed.
Now bring your awareness to your neck.
Feel the muscles soften and release as you relax deeper.
Slowly move your attention to your face.
Relax your jaw,
Your cheeks and your eyes.
Softly release the space between your eyebrows.
Feel the relaxation in your forehead,
Your temples and the crown of your head.
Let your entire body be soft,
Completely relaxed and at ease.
Now,
Bring your awareness to your breath.
Feel the natural rhythm of your inhale and exhale.
There's no need to control it.
Simply observe.
Notice how the breath moves through your body,
Effortlessly,
Gently.
Allow the breath to become slower and deeper with each cycle.
Slower and deeper.
Slower and deeper.
With each inhale,
Imagine you are breathing in healing energy in the form of white,
Bright light.
With each exhale,
Imagine releasing any negativity,
Tension or emotional weight you may be carrying.
Feel yourself becoming lighter.
See yourself becoming brighter.
Inhale deeply.
Exhale completely.
Continue to observe the breath,
Allowing it to guide you into an even deeper state of relaxation.
Now,
We will begin a visualization to help you release any emotional or physical trauma that may be stored in your body.
Allow yourself to trust the process,
Knowing that you are safe and supported here.
Imagine you are in a peaceful healing space.
This place is completely safe and filled with warmth.
A golden light and comfort.
It may be a beautiful natural place or a space that feels familiar and nurturing to you.
In this place,
Notice that there is a gentle,
Golden healing light all around you.
This light has a loving energy and it is here to assist you in your healing.
Allow this light to begin to surround your body,
Starting at your feet.
It gently enters your body,
Soothing and healing every cell it touches.
Feel this healing light move up your legs,
Into your hips,
Your belly,
Your chest,
And your arms.
As this light moves through your body,
Imagine it is gently dissolving any tension,
Pain,
Or trauma that you may have stored there.
Picture these stored emotions or memories as dark,
Heavy spots.
See how the healing light moves into these areas,
Transforming them into lightness and peace.
The light erases all fear,
All pain,
And all suffering,
Leaving only healing and comfort.
Take a moment to notice if any specific memories,
Feelings,
Or images arise.
Allow them to be present without judgment,
Knowing they are simply releasing.
Gently invite any of these energies to dissolve,
Knowing you are safe,
Knowing you are healing.
If you feel any discomfort,
Simply breathe,
And allow the healing light to do its work,
Filling you with peace and safety.
Trust in this process,
Knowing that with each breath,
You are becoming more whole.
Now,
I will guide you through a series of affirmations.
As I speak each one,
Allow it to sink deeply into your being.
You do not need to think about the words,
Just feel them.
You do not need to think about the words.
And trust the process.
I am safe in this moment.
My body is a place of peace and healing.
I release all trauma,
Fear,
And pain.
I am worthy of love,
Healing,
And happiness.
I trust in the process of my healing.
With each breath,
I release what no longer serves me.
I am free to let go of the past and embrace the present.
My heart is open and I am healed.
I am grounded in the safety of the earth and the peace of my own being.
I am whole and complete,
Just as I am.
Feel these affirmations vibrating in every cell of your body,
Affirming your wholeness,
Your safety,
And your ability to heal.
Now,
We begin to gently bring back our awareness to the body.
Feel the surface beneath you,
The support of the earth.
Notice the sensation of your body on the ground,
Heavy,
Supported,
And safe.
Feel your breath once again,
Its natural rhythm,
Its gentle rise and fall.
As you breathe,
Slowly bring your awareness back into the present moment.
Feel your fingers and toes gently begin to move.
Wiggle them lightly,
Bringing gentle movement back to your body.
When you are ready,
Take a deeper inhalation.
And as you exhale,
Slowly begin to stretch your body,
Moving your arms and your legs,
And gently reawaken your body.
When you are ready,
Roll over to one side,
And pause there for a moment,
Honoring the space you have created for healing and relaxation.
Then,
When it feels right,
Slowly press yourself up into a seated position,
Taking a moment to connect with the space around you.
When you are ready,
Gently open your eyes.
And as you carry this sense of peace,
Healing,
And relaxation with you,
Remember that you can return to this space of safety and comfort whenever you need.
Know that you are healing,
And you are whole.
Thank you for allowing yourself to enter this sacred space of Yoga Nidra today.
Take a moment to appreciate the work you've done in releasing tension and trauma,
And honor the healing that is unfolding within you.
And as you move forward,
Remember that this practice of deep relaxation is always available to you.
May you walk in peace,
Feeling more whole and at ease with each passing day.
Namaste.
Namaste.
