Welcome to this session of Yoga Nidra.
First,
Find a comfortable position laying down on your mat or on your bed.
Open your legs,
Open your arms,
And move your palms facing up,
Relaxing your legs,
Relaxing your arms,
And relaxing your shoulders.
Take the time to land on your mat,
Feel the comfort of laying down,
And let your body relax on the floor.
Imagine your body is melting on your mat,
Like chocolate under the sun.
And allow yourself to relax and enter into a deep state of relaxation.
Give yourself permission to relax and enter into a deep state of relaxation.
The body is relaxing,
The breath is slowing down,
The thoughts are easy,
And your body is relaxing more and more.
And now we're going to bring our attention to our sense of touch,
Connecting with the parts of the body that are in contact with the mat.
The back of the head,
The shoulders,
The back,
The glutes,
The legs.
Feel the support of the mat,
Of the floor.
Your whole body is completely supported,
So you can let go.
Letting go of any tension in your body.
The intention of relaxing comes from your mind.
It's a decision.
However,
Only your body knows how to completely relax.
So let your body do the work.
Observe your body relaxing by itself.
And send love and gratitude to your body.
If you want to place an intention,
A sankalpa for this nidra,
It's a good time to do it.
Use a few positive words,
Maybe a short sentence,
And repeat your intention in your head a couple of times.
For example,
It could be,
I am love,
I am loving,
I am lovable.
But pick your words,
Your intention,
And repeat it in your head a couple of times.
And now we're going to take a deep breath,
A nice long inhale through the nose,
And a nice long exhale through the mouth.
Your breath is calm.
Your body is relaxing.
And now we're going to bring the attention to the head.
Noticing the weight of your head.
Sinking into the mat.
Notice the point of contact between the back of your head and the mat.
And let your head relax.
You can make sure your head is balanced.
And once your head is relaxed and balanced,
Then the muscles of your neck can fully relax and let go.
Relaxing the head and relaxing the neck.
And now we're going to bring the attention to the shoulders.
Relaxing your shoulders.
Letting them melt towards the floor.
Millimeter by millimeter.
Sometimes we carry a lot of weight on our shoulders.
So this is the time to let your shoulders relax.
Your shoulders are relaxing.
And now both of your arms are relaxing too.
Relaxing the biceps,
Triceps,
Elbows.
Relaxing the forearms,
The wrists,
The hands.
Your fingers are relaxing and opening like the petals of a lotus flower.
Until both of your arms are completely relaxed and at peace.
And now we're going to bring the attention to the face.
Relaxing all those tiny muscles on your face.
Starting with the forehead.
Relaxing the forehead.
Relaxing the eyebrows.
Relaxing the temples.
And now relaxing the tiny muscles around the eyes.
Relaxing the eyelids.
Even your eyes are relaxing in their sockets.
Our eyes allow us to see a paradise of shapes,
Colors.
It is time to let your eyes relax.
It is time to send love and gratitude to your eyes.
And gratitude.
And now the tiny muscles around the eyes are relaxing.
The cheeks.
The muscles around the mouth and the lips.
Even your tongue is relaxing in your mouth.
You can move your jaw right and left.
And now the jaw is letting go of any tension.
Until your entire face is completely relaxed and at peace.
And slowly we're going to move the attention to the breath.
Without doing anything,
Just observe how your body is breathing by itself.
Following the length of the whole inhale.
Noticing the short pause in between.
And following the whole length of the exhale.
And now let's bring the attention to the chest.
Visualizing your heart in your chest.
Maybe you can feel your heart beating in your chest.
Actually it's a double beat.
Your heart beats for you day and night.
It's always there.
It is time to let your heart relax.
It is time to send love and gratitude to your heart.
Love and gratitude.
And slowly we're going to bring the attention to the belly.
Relaxing your belly.
And without doing anything,
Just observe how the belly is moving naturally with the breath.
It is slowly rising with every inhale.
And naturally relaxing with every exhale.
Making it a conscious breath.
Breathing in,
I am aware I am breathing in.
Breathing out,
I am aware I am breathing out.
The belly is relaxing.
And now we're going to bring the attention to the hips.
Relaxing your hips.
Letting go of any tension in the hips.
It is said that we can store emotions or even tensions in the hips.
So imagine you're letting go of any tension in the hips.
Any emotion stuck in the hips.
To do so,
You can imagine water flowing through your hips down towards the earth.
Imagine a river.
Imagine a torrent.
Flowing through the hips down towards the earth.
Now we're going to bring the attention to the legs.
Relaxing the glutes.
Relaxing the quadriceps.
Relaxing the thighs.
Relaxing the knees.
Relaxing the calves.
Relaxing the ankles and the feet.
Until both of your legs are completely relaxed on the floor.
Until your whole body is completely relaxed and at peace on your mat.
Your body feels light,
Almost weightless.
Your breath is calm and steady.
And your thoughts are easy.
You can imagine a leaf floating on the water.
You can imagine your body is like a cloud drifting in the sky.
Your body is relaxed and your mind is at peace.
Enjoy this moment of doing nothing.
Right here,
Right now,
There is nothing to do.
There is nowhere to go.
There is no one to be.
For the next few breaths,
It's only you and your breath.
If your mind is wandering around,
Just notice.
Let go of that thought and bring your attention back to your breath.
Breathing in,
I am aware I'm breathing in.
Breathing out,
I am aware I'm breathing out.
And now we're going to slowly reawaken the body.
Starting with a nice deep breath here.
A long inhale through the nose.
And a nice long exhale through the mouth.
You can start moving your fingers.
You can start moving your toes.
Maybe moving the wrists and the ankles.
Maybe stretching the arms and the legs.
Maybe yawning.
Take your time.
You can also recall your intention.
And repeat your intention again a couple of times in your head.
With love and conviction.
And when you're ready,
Allow your eyes to reopen.
Thanking your body for this moment with yourself.
