Welcome to this deeply relaxing yoga nidra practice.
As you settle into a comfortable position,
Lying on your back,
Arms resting gently by
Your sides,
Palms facing up,
Take a moment to close your eyes softly,
And as your eyes
Gently close,
Allow yourself to arrive.
Just notice your breathing,
Nothing to do or control with your breath.
Just allow yourself to settle into the present moment.
Now start to deepen your breathing,
Deepening your inhale and your exhale,
And with each
Deep breath,
Allow yourself to sink into a state of profound stillness and relaxation.
And yoga nidra is listening awareness,
So all you have to do is just listen to the
Sound of my voice,
And if your mind wanders during this practice,
That's ok,
Just come
Back to the sound of my voice,
And be gentle with yourself,
Bring a feeling of gentleness,
And as you prepare for this journey of deep relaxation,
In just a moment,
You'll set your
Sankalpa,
Your intention for this practice.
Your sankalpa is a deeply held resolve or affirmation that aligns with your heart's
Truest desires.
It can be a positive statement or quality you wish to cultivate in your life.
For example,
Your sankalpa could be,
I am worthy of love,
Or I am filled with gratitude.
And in just a moment,
You'll set your sankalpa,
Your intention,
You'll visualize this intention
Clearly in your mind's eye,
Feeling its truth resonating throughout your entire being.
Now,
Set your sankalpa,
Set your intention,
And say it three times silently to yourself.
And allow this sankalpa to anchor you,
To sink deep into your heart space.
And as you begin your journey into relaxation,
Allow yourself to effortlessly drift deeper
Into relaxation with each passing moment.
And now bring your attention and awareness to your right hand,
And feel a gentle wave
Of relaxation spreading from your fingertips to your palm.
And now to your wrists and forearm.
Each muscle melts into a state of blissful ease.
Now shift your attention to your right elbow,
Upper arm,
And shoulder.
Notice how each breath carries you deeper into relaxation,
Releasing any tension in
This area,
Allowing you to sink even further into tranquility.
And now move to your left hand.
Imagine a warm,
Soothing sensation washing over each finger,
The palm,
Wrist,
And forearm,
Inviting you to surrender fully to this moment.
Continue to journey through your left elbow,
Upper arm,
And shoulder,
Allowing the hypnotic
Rhythm of your breath to guide you deeper into a state of profound relaxation,
Feeling
Every muscle unwind effortlessly.
Now bring your attention and awareness to your right foot,
And experience a sense of
Weightlessness spreading from your toes to your heel,
The arch,
And the ankle,
As if
You're floating on a cloud of tranquility,
Allowing yourself to surrender fully to this
Blissful state.
Now transition your focus to your right knee,
Thigh,
And hip,
Letting go of any residual
Tension or discomfort with each breath,
Allowing yourself to sink deeper and deeper into relaxation
And peace.
Now shift your attention to your left foot,
Feeling relaxation flow through each toe,
To the sole of the foot,
The ankle,
And the heel,
Like a gentle breeze caressing your
Entire being,
Guiding you deeper into a state of profound serenity.
Continue to journey through your left knee,
Thigh,
And hip,
Surrendering to the soothing
Sensation of relaxation,
As if every muscle is unraveling and unwinding with effortless
Grace and ease.
Now bring your attention to your abdomen,
Chest,
And lower back.
With each inhale,
Feel a sense of expansion,
And with each exhale,
Feel a deepening sense
Of relaxation,
As if your entire body is being cradled in a cocoon of tranquility and peace.
Now bring your attention to your upper back,
Shoulders,
And neck,
Allowing any remaining
Tension or tightness to dissolve into earth,
Dissolving into the earth beneath you,
And
As you sink deeper and deeper into a state of blissful serenity,
Finally bring your awareness
To your head,
Your face,
And your jaw.
Feel the muscles of your forehead,
Cheeks,
And jaw softening and relaxing with each breath,
Allowing your entire body to soften,
Unwind even further,
Melting into a state of deep
Relaxation.
Now bring your attention to your breathing,
And notice the gentle rhythm of your breath,
The soothing sensation of the air flowing in and out of your nostrils,
And the rise
And fall of your chest and abdomen.
Allow the hypnotic cadence of your breath to guide you deeper into relaxation with each
Inhale and exhale,
As if you're drifting on a gentle current of tranquility,
Allowing
Yourself to sink even further into a state of blissful relaxation and peace.
And as you continue to relax,
Visualize yourself standing at the edge of a tranquil lake,
Picture
The crystal clear water reflecting the sky above,
Shimmering with golden hues of the
Setting sun,
And feel the warmth of the sun on your skin,
The gentle breeze caressing
Your face,
And the soft grasp beneath your feet.
Now imagine a boat waiting for you at the water's edge.
Step into the boat and settle yourself comfortably,
Feeling the plush cushion beneath you,
Supporting
Your body in perfect alignment.
With each stroke of the oar,
Feel yourself drifting deeper and deeper into a state of
Profound peace and tranquility,
As if you're gliding effortlessly across the surface of
The water,
Allowing yourself to surrender fully to this blissful experience.
And as you continue to drift,
Allow yourself to let go of any tension,
Worry,
Or stress
You may be holding onto.
Visualize these thoughts and emotions dissolving into the water beneath you,
Leaving you feeling
Weightless,
Free,
And completely at ease,
Allowing yourself to sink even further into
A state of deep relaxation.
And as you feel so relaxed,
So serene and tranquil,
Say your sankalpa,
Your affirmation,
Silently three more times.
And as your practice comes to an end,
Begin to deepen your breath,
Gradually bringing
Awareness back to your physical body.
Wiggle your fingers and toes,
And gently stretch your arms and legs.
And when you feel ready,
Slowly open your eyes.
And just take a moment to notice how you feel,
Carrying with you a sense of calm and relaxation
From your yoga nidra practice into the rest of your day,
Feeling refreshed,
Rejuvenated,
And deeply aligned with your truest intentions.
And have an amazing day.
