Hello and welcome to this healing manifestation yoga nidra where we will get into a deep state of relaxation while also manifesting your heart's deepest desire.
Begin by laying down and making yourself comfortable.
Yes,
Get your blankets and pillows,
Put something under your knees,
Under your head.
You can pause if you need to.
And once you're ready,
Close your eyes and take a deep breath in and exhale.
Another deep breath in through your nose and exhale through your mouth.
Just big inhale through your nose,
Feeling the air circle through your body.
And as you exhale,
Let your day go.
Let your thoughts and worries go.
Welcome the darkness around you.
Now let your breath return to a normal state of breathing.
Listen to the forest.
And we are going to visualize your heart's deepest desire.
Focus on a lifelong goal or something that relates to your health.
You could want to attract more abundance into your life.
You could just want to heal your body and feel refreshed for the day ahead.
Anything that brings you joy,
Go ahead and focus on that feeling of accomplishing or achieving your desire.
Let that feeling cycle through your body,
The feeling of achieving whatever it is that you want.
Hold onto that feeling as you breathe in.
Now exhale and let that feeling go.
Once again,
Feel the darkness around you.
It isn't scary.
It's comforting.
We begin in darkness and we end in darkness.
Feel the comfort of knowing this.
Now with the visualization of your desires,
Set an intention for this practice,
For this evening,
For your sleep.
Think about why you're practicing.
Are you getting centered?
Are you practicing self-care?
Whatever it is,
This is your intention for this yoga nidra practice.
Yes,
Think of your intention and breathe into it.
Now we can let it go,
But it'll always be there during this practice.
Now ease into your body,
Know that you are safe and cared for.
Know that this is a healing practice.
This is your mind and body in sync with another as you breathe and slowly focus first on the crown of your head and imagine the warmest golden light as it shines across the top of your head,
Feeling like the sun on a hot day.
And as that light moves over your scalp,
Feel everything relax.
When this golden light touches,
It relaxes.
Now the light moves down from your scalp,
Over your closed eyes,
Over your cheeks,
Over your nose and mouth and the muscles all in your face.
Feel them relaxing with every inhale,
Every exhale.
Feel that golden light relaxing you.
Yes,
Now that golden light is moving down to your jaw,
Feel your jaw relaxing.
Feel the lightness in it.
If you get distracted,
Just remember your intention and focus on relaxing,
Following this golden light as it moves down your jaw,
Down to your throat where your throat chakra is.
Breathe and feel your neck loosening up and think of this as a 3D space with every inhale and exhale,
The muscles are loosening.
Now follow that golden light as it moves down your throat across your collarbones and feel them expanding,
Expanding as the light moves across your shoulders and down behind your shoulder blades.
Feel your shoulder blades.
Feel them relaxing.
Feel that light moving through your chest in a soft,
Soft wave of golden light as your chest muscles relax,
As your upper arms,
Your upper shoulders,
Your biceps.
Yes,
That light is just scanning you,
Relaxing you,
Preparing you,
Healing you with every inhale,
Every exhale.
Now that light is moving down through your ribs.
Yes,
Imagine your ribs expanding with your breath.
Oh yes,
Feel that golden light filling you and healing you and as it enters your belly,
Feel your muscles relax.
Feel the air entering you,
Feel the warmth of the sun as your muscles relax.
With every breath,
You relax and now feel this golden light down into your forearms,
Into your wrists,
Into each of your fingertips.
We use our hands so much,
So give your hands and your wrists an extra bit of love.
They're always working,
Typing,
Texting,
Tapping,
Liking,
All of that.
The golden light is moving through them and just healing,
Expanding all the little muscles and all the joints.
And as you inhale and exhale,
Feel that light move into your hips where we hold so much tension.
Feel the golden light cycle through the sockets of your hips,
Of your legs,
Your pelvis,
Your groin.
Yes,
Every exhale,
You are more relaxed.
You are setting deeper into your practice.
Now,
Follow that golden light into your thighs,
Into your buttocks.
Feel all those big muscles that carry you throughout your day that have held you your entire life and gotten you from point A to point B.
Yes,
It's a miracle these big muscles,
They're so strong.
Feel them relax.
Feel that golden sunlight healing them,
Letting them rest.
Yes.
And now that light is on your knees and enjoy the feeling of your knees just relaxing,
The warmth of the light,
Letting them relax.
Now that light moves into both of your calves and your shins.
We're almost at the foundation of your body.
This body is so amazing.
It's holding you up,
Holding you together.
And that golden light is healing you,
All your aches and pains,
Letting you relax.
Now that light moves into your ankles and imagine it swirling through all the aches and pains,
All the little crooks and crannies of your joints,
Your bones.
Imagine that light goes into your feet,
Your feet that you use and you stand on that carry you.
Our feet,
Which are little miracles with their toes and imagine that light just massaging them.
Yes,
Use that golden light and feel your body now.
Feel that light leave your toes and now focus and check in on how your body feels.
How do you feel?
How is your breath?
Now that your body has been scanned and healed by this golden light,
Let yourself breathe and focus on how the air is flowing in and out of your body.
How does it feel coming into your nostrils?
Is your abdomen rising and falling?
Focus on your breath and welcome any feelings that come in,
Anything that rises,
Any thoughts that bubble up,
Any emotions.
Yes,
Whatever comes up,
Allow it.
Breathe into it.
Let that golden light that has scanned your body,
It is here for you.
You are strong.
You are capable.
You are wonderful.
Now,
Breathe and relax.
And perhaps you feel something coming up with your relaxed body,
Maybe it's happiness,
Joy,
Love,
Whatever it is.
Let that feeling wrap around you.
Embrace it.
You deserve to feel good.
You deserve to feel joy,
To feel bliss.
Let that feeling wrap around you.
Feel it.
Let that bliss,
Let that joy,
Let it exist.
You deserve it.
Now,
I'm going to let you relax in your fully healed and relaxed body.
And just observe your breath,
Observe your joy,
Observe yourself.
Let the sounds take you away.
Let your breath take you away into a deep and healing slumber.
And remember your intention and know that whatever you desire and manifest will come to you.
Have a good night.
