Hi,
I'm Rosalie and you're listening to my 15 minute Yoga Nidra meditation.
In this session your body will be guided to relax but your mind will stay awake and alert.
You will reach a higher state of consciousness,
Tapping into a deep sense of calm,
Stillness and clarity.
Let's begin.
I'd like you to find your most comfortable position,
Lying down.
Close your eyes with your arms by your sides,
Palms facing up.
Let your shoulders drop away from your ears and your feet flop to the sides.
With every exhale,
Allowing your body to get heavier and heavier,
Relaxing deeper and deeper.
Throughout the practice,
Try to remain completely still.
If there's anything that prevents you from fully relaxing,
There's no harm in moving but then return to complete stillness.
For the next 15 minutes,
Just relax and listen to my voice.
I'd like you to become aware of your entire physical body,
Lying here completely still,
From the crown of the head to the tips of your toes.
And I'd like you now to repeat to yourself,
I am practicing yoga nidra.
I am awake and alert.
And I'd like you now to draw your awareness to all the sounds outside this room,
Just noticing them one by one.
Drawing your awareness closer now,
I'd like you to notice all the sounds inside this room.
Drawing your awareness inwards now.
I'd like you to ask yourself,
What is the one thing you would like to develop or achieve in your life right now?
Just allow that to come to you.
What's the one thing?
Now I'd like you to form an affirmation,
A short positive statement set in the present tense based on this desire.
Perhaps I'm fit and full of energy.
Perhaps I speak with confidence and clarity.
Whatever it is for you,
Form your affirmation now.
And I'd like you now to repeat this affirmation to yourself three times.
Now let it go.
We will begin now to rotate our awareness through different parts of the body.
All you have to do is relax and listen to my voice.
Simply try to feel each part of your body,
I name it,
Without moving a muscle.
Invite any feelings of heat or tingling or anything else you might feel.
We will move quickly from one part to the next.
Beginning on the right side,
Focus on your right thumb.
Bring all your awareness to your right thumb.
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your hand,
The back of your hand,
Your right wrist,
Forearm,
Elbow,
Upper arm,
Your right shoulder,
Armpit,
Waist,
Hip,
Thigh,
Your knee,
Lower leg,
Your right ankle,
The sole of your foot,
The top of your foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Allowing all the muscles of the right side of your body to relax,
But keeping your mind awake and alert.
Focus now on your left thumb.
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your hand,
The back of your hand,
Your left wrist,
Forearm,
Elbow,
Upper arm,
Your left shoulder,
Armpit,
Waist,
Your left hip,
Thigh,
Knee,
Lower leg,
Your left ankle,
The sole of your foot,
The top of your foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Allowing all the muscles of the left side of your body to relax,
But keeping your mind awake and alert.
Focus now on your back body,
Feeling both heels on the mat,
The back of your legs,
Your bum cheeks,
Your lower back,
Middle back,
Your shoulder blades,
Your upper back,
And the back of your head.
Allowing all the muscles of the back of your body to relax.
Allowing your body to relax deeper and deeper,
But keeping your mind awake and alert.
Focus now on the crown of your head,
Your forehead,
Your right eyebrow,
Your left eyebrow,
The point between your eyebrows.
Focus on the point between your eyebrows.
Your right eye,
Your left eye,
Your nose,
The tip of your nose,
Your right cheek,
Your left cheek,
Your upper lip,
Your bottom lip,
Your chin,
Your jaw,
The center of your throat,
The center of your chest,
And your belly.
Completely relax.
Allowing all the muscles of the front of your body to relax,
But keeping your mind awake and alert.
I'd like you now to focus on the right side of your body,
Feeling only the right side of your body.
Now the left,
Feeling only the left side of your body.
Now your back body,
Feeling only the back of your body.
Now the front,
Feeling only the front of your body.
Now your whole body as one,
Feeling your whole body as one,
Lying here completely relaxed,
Completely still,
But keeping your mind awake and alert.
Focus now on your breath.
Feel the flow of your breath in and out of your body,
Feeling your body rise as you inhale and fall as you exhale.
Imagine every inhale bringing fresh,
Pure energy into your body.
Every exhale washing away any old,
Tired energy.
Inhale fresh,
Pure energy.
Exhale old,
Tired energy,
Continuing like this.
Now let it go.
I'd like you now to focus on the points in between your eyebrows.
And I'd like you to come back to the affirmation you said at the beginning of this session.
I'd like you to visualize what you look like with this in your life.
Make this picture as clear and as detailed as you can.
See and feel what it's like for this to be a part of you.
I'd like you now to repeat your affirmation to yourself three times.
Let it go.
Lying here completely relaxed.
I'd like you to ask yourself if there are any messages that need to come forth.
Ask yourself,
What do I need to know?
Let it go.
I'd like you to bring your awareness back to your body.
Feeling the space beneath you,
Where your body meets the earth.
Feel the earth supporting your weight.
Feel all the space around your body.
As you inhale,
Allow yourself to expand into the space around you,
Feeling and expanding into all the space around you.
Remembering this feeling of relaxation is always here waiting for you.
It's just a few breaths away.
But for now,
The practice of yoga nidra is now complete.
It's time to come fully back into this room,
Fully back into your body.
Just bringing your awareness down into your fingertips,
Slowly starting to wiggle the fingers.
Just brushing your thumbs across your fingertips.
Letting the hands go,
Bringing your awareness down into your toes,
Starting to wiggle through the toes.
Now when it feels right for you,
Go ahead and reach your arms up and overhead,
Giving yourself a really nice big stretch.
In your own time,
Slowly open your eyes.
