Find a quiet and cozy space to get comfortable.
Lie down on your back and gently close your eyes or look down past your nose.
Prepare to turn your focus inward.
I will guide you through stages to relax,
Let go of tension,
And awaken your inner strength.
By exploring different layers of your mind,
You'll tap into its healing power,
Finding energy,
Balance,
Healing,
Creativity,
Resilience,
And more.
Keep an open mind,
Let go of expectations,
And trust the process.
If at any stage you feel unease or distressed when practicing,
Simply skip that stage by focusing on your breath and continue when it feels right for you.
Remember,
You have the option to leave the practice at any moment to honor what your body and mind need.
I encourage you to try to remain awake and present during the session to fully experience the benefits of Yoga Nidra.
If you happen to fall asleep,
That's perfectly okay.
Remember,
It's all about what feels right for you in this moment.
Tell yourself,
I'm going to practice Yoga Nidra,
I'll remain awake and aware.
Adjust yourself one more time to ensure that you feel comfortable and still during the practice.
Now we will release tension from your body by consciously relaxing each part.
Relax your whole body.
Relax your whole body.
Relax your lower legs,
Your upper legs,
Hips,
And abdomen.
Relax your chest,
Shoulders,
Upper arms,
Lower arms,
Palms,
Jaw,
Face,
And head.
Feel your muscles soften as your body sinks into the ground.
Samkalp means resolve or intention in Sanskrit.
Spend some time choosing a sure,
Simple,
And positive statement that's meaningful to you.
Now repeat this samkalp mentally three times.
By doing so,
You plant the seed of your intention deep within your subconscious mind.
Now we will practice the rotation of consciousness.
During this stage,
I'll quickly guide you to systemically focus and observe what different parts of your body feel and look like.
I'll start with your right hand and then I will move to other areas.
Right hand,
Forearm,
Upper arm,
Shoulder,
Right side of your chest,
Right side of your abdomen,
Right side of your hip,
Hamstring,
Thigh,
Calf,
Chin,
Foot,
Sole of the right foot,
The whole right side.
The whole right side is complete.
Left hand,
Forearm,
Upper arm,
Shoulder,
Left side of your chest,
Left side of your abdomen,
Left side of your hip,
Left hamstring,
Thigh,
Calf,
Chin,
Foot,
Sole of the left foot,
The whole left side.
The whole left side is complete.
Direct your attention to your breath.
Observe the natural rhythm of your breath.
Listen to the air passing through your nostrils and filling your lungs.
Listen to the air leaving your lungs and your body.
Observe this process without judgment.
Now we will practice visualization,
Which is meant to give your mind a break and a chance to rest and rejuvenate.
Quickly imagine and visualize various things as I name them.
As you do this,
Envision what these things look like,
Feel,
Smell or taste like to the best of your ability.
If you are not able to see these images clearly in your mind,
Just try imagining them,
As this is known to help you let go of stress and tension.
Rainy forest.
Rainy forest.
Rainy forest.
Cozy cabin.
Cozy cabin.
Cozy cabin.
Crackling wood.
Crackling wood.
Crackling wood.
Steaming hot tea.
Steaming hot tea.
Steaming hot tea.
Leaves in the wind.
Leaves in the wind.
Leaves in the wind.
Afternoon in a lavender field.
Afternoon in a lavender field.
Afternoon in a lavender field.
Birds nest.
Birds nest.
Birds nest.
Sky full of stars.
Sky full of stars.
Sky full of stars.
Love and support surrounding you.
Love and support surrounding you.
Love and support surrounding you.
Empty flower vase.
Empty flower vase.
Empty flower vase.
Soft ocean waves.
Soft ocean waves.
Soft ocean waves.
Healing energy moving around your body.
Healing energy moving around your body.
Healing energy moving around your body.
Sunset view on the lake.
Sunset view on the lake.
Sunset view on the lake.
Now with total awareness observe yourself as if you're looking at yourself from above.
Become your own observer without judgment or analysis.
Just be a silent observer.
Say to yourself,
Ego,
Intellect,
Feelings,
Emotions,
Ideas is all ever shifting.
I am not affected by these changes because I'm constant and unchangeable.
I am my perpetual self.
Continue to be your own observer for the next 30 seconds.
Return your attention to your breath.
Return your attention to your breath.
Now repeat your sankalpa,
The same from the beginning.
Without changing it,
Repeat it three times mentally.
Yoga Nidra is now complete and will gradually end the practice.
Lie quietly for a moment,
Take your time,
No need to hurry.
Slowly become aware of your breath and the closed sounds around and away from you.
Wiggle your fingers and toes slowly and consciously,
Stretch your body if needed.
Once you feel completely awake,
Slowly come to a sitting position.
Thank you for practicing together.
Remember to stay well and center.
