Welcome to Radiant Serenity,
A journey into Yoga Nidra,
A guided practice designed to bring you to deep relaxation and inner tranquility.
Before you start,
Make sure to find a quiet and comfortable spot in your home where you can lie down undisturbed.
Make sure that you're warm by covering yourself with whatever is comfortable,
A blanket or a shawl,
And you may also consider placing a bolster or a folded blanket under your knees for added support and comfort.
Now,
As you settle onto the floor,
Take a moment to set an intention for this practice,
Even if it's just something as simple as letting go of the outside world and fully embracing the present moment.
Close your eyes and take a deep breath in.
And then exhale fully,
Releasing any tension or stress that may be lingering within you.
So as you lie here in Shavasana,
Just notice the sensations in your body.
Notice sensations of comfort.
And you might even notice sensations of discomfort.
And then see if you can find a place in your body that doesn't have any sensation at all.
It could be your fingernail.
It could be your toe.
It could be a strand of hair on your head.
Just somewhere that's completely neutral.
And for a moment,
Just rest your awareness there.
Notice your thoughts,
Your feelings,
And all the sensations right now.
And feel,
In whatever position you're in,
How effortless it is just to be here right now.
There's nothing you have to do and nothing you have to undo.
Just feel your effortless presence.
So bring your attention to your whole body.
Feel the support of the floor beneath you as if it's gently pushing up your entire body.
Allow yourself to fully relax,
Surrendering to the floor.
With each breath,
Let go a little bit more,
Sinking deeper into relaxation.
Starting from the tips of your toes,
Imagine as if you're drawing up a soft veil of relaxation,
Slowly moving up through your feet,
Gliding across your shins and your calves,
Moving over your knees,
Your thighs,
The front of your pelvis,
And your hips.
Feel the veil across your waist,
Over your abdomen,
Across your chest,
Your arms,
Even feeling it over your shoulders,
Your neck,
All the way to your head.
And feel a sense of consciousness spreading throughout your entire body.
Become aware of this deep state of relaxation.
Now,
Awaken a feeling of heaviness in each part of your body.
Begin with your toes and move slowly up,
Bringing a sense of heaviness and sinking into each area.
First,
Your feet,
Feel your feet heavy.
Then your calves,
Calves are heavy.
Then your knees,
Knees heavy.
And then your thighs,
Thighs heavy.
Your hips,
Heavy.
Your waist,
Heavy.
Your abdomen,
Heavy.
Your chest,
Heavy.
Your arms,
Heavy.
Your shoulders,
Heavy.
And head,
Heavy.
Now let's move back to your feet.
Feel the toes,
Heavy.
Feel the feet sinking into the ground.
Your calves,
Heavy.
Your knees,
Heavy.
Your thighs,
Heavy.
Your hips,
Heavy.
Your waist,
Heavy.
Your abdomen,
Heavy.
Your chest,
Heavy.
Your arms,
Heavy.
Your shoulders,
Heavy.
And your head,
Heavy.
And again,
Moving to your feet and feeling the heaviness of your feet.
Feeling the heaviness of your calves.
Sensing the heaviness of the backs of the knees.
Sensing that weight moving up the thighs.
Sensing that weight in the hips and your waist.
As you breathe,
You can feel the abdomen sinking towards the floor.
That heaviness moves to your chest and your arms and your shoulders and your head.
Feel your whole body sinking into the nurturing embrace of the earth.
Next,
Awaken a feeling of lightness and weightlessness.
And once again,
Starting from your toes and moving upwards,
This time feeling as though the floor has dropped away.
It's like you're lying on a fluffy cloud in the sky and your body is luminous and transparent and golden.
It's gently floating through the mists of time.
So feeling the lightness of your feet and the lightness of your calves,
The lightness of your knees and your thighs and your hips and your waist and your abdomen,
Your chest,
Your shoulders and your head.
Now begin to awaken a new sensation.
Think of this sensation as a comforting warmth within you.
Imagine that you're walking on a beautiful sandy beach on a sunny day and you feel the warmth of the sand beneath the soles of your feet,
Radiating a soothing sensation.
Bring your attention to your right leg and imagine it being bathed in this gentle warmth,
Reaching deep into the bones.
Allow this comforting warmth to flow into your left leg.
Then into your right arm and your left arm.
Sense the soothing heat as if your palms are being embraced by a pair of warm,
Comforting hands.
Feel this warmth in your right eye and then in your left eye.
And allow this comforting warmth to spread through your entire body,
Cocooning you in a sense of nurturing support,
Like resting on a bed of soft,
Cozy blankets.
Now shift your focus to a moment of joy and great pleasure.
Recall a precious moment in nature,
Bringing to mind the vivid feelings and sensations you experienced during that time.
Allow the joy and pleasure to fill your entire being.
Within this feeling of warmth and pleasure,
Pulsating through your body,
Gently ask yourself,
Am I awake?
Am I asleep?
Allow this question to linger in your awareness without seeking an answer.
Simply observe.
Take some time to bask in this deep state of relaxation,
Allowing yourself to fully embrace the warmth,
Joy,
And pleasure.
Enjoy this profound sense of peace and tranquility.
Tvam evo mata,
Chapita tvam eva.
Tvam evo bandhus,
Jasaka tvam eva.
Tvam eva vidya,
Dravina tvam eva.
Tvam eva sarvam,
Mama deva deva.
Tvam eva sarvam,
Mama deva deva.
Now it's time to slowly transition back to your waking state.
Begin to move your fingers and your toes.
Take a deep breath in.
And as you exhale,
Begin to contract every muscle in your body.
Hold your breath for a moment.
And then as you release the breath,
Roll onto your right side.
Take a few more breaths,
And just feel the gentle support of the floor.
And when you feel ready,
Gently coming upright.
Place one hand on your chest and one hand on your belly.
And just feel that sense of gratitude for the stillness and the radiance that you are.
And as you exhale,
Just feel the stillness and the radiance that you are.
Thank you for joining me.
