Welcome to this deeply transformative yoga nidra practice where relaxation meets the power of your mind.
So lie down in a position of complete comfort.
Allow your legs to fall apart naturally,
Arms resting gently by your sides,
Palms open to receive complete relaxation.
Adjust yourself until your body feels fully supported by the surface beneath you.
Close your eyes and take a deep breath in.
And as you exhale,
Feel yourself letting go of everything you no longer need,
Committing to stillness,
Both in your body and mind.
As we move through this practice,
Remember there's nothing to force,
Nothing to strive for.
If your mind drifts away,
Gently and easily bring it back to the sound of my voice,
Because this is your time to surrender,
To heal,
And to completely transform.
It's important to say a resolve,
To stay aware,
And stay awake.
So take this moment to set a gentle intention.
I will remain awake and aware during this practice.
I will remain awake and aware during this practice.
If sleep does come,
Welcome it without resistance,
Knowing that even in rest,
Your subconscious mind is deeply and intuitively listening,
Absorbing,
And transforming.
Just let these words echo within you,
I am safe,
I am relaxed,
And I am ready to receive.
I am safe,
I am relaxed,
And I am ready to receive.
Gyanidra releases the threefold tensions.
We will release the tension from the body,
Emotions,
And mind.
Begin by silently repeating to yourself,
Relax,
Relax,
Relax.
Feel this word rippling through your body,
Like a pebble dropping into a still pond,
Sending waves of calm,
Waves of relaxation into every corner of your being.
Fully relaxing,
Relax,
Relax,
Relax.
Let's take a journey through your body.
As I name each area of your body,
Bring your awareness there and soften it,
Release it,
And completely relax that part of your body.
Let's begin.
Begin at the top of your head.
Imagine a warm,
Golden light melting all your tension from your scalp.
Let this light flow down to your forehead,
Smoothing away any lines of worry.
Relax your eyebrows,
Eyelids,
And cheeks.
Feel your jaw unclench,
Soft and heavy,
Easy and naturally,
Your jaw relaxes.
Let this soothing light cascade down your neck and shoulders,
As if warm honey is pouring all over you,
Dissolving all the tension.
Now shift your awareness to your right arm.
Feel it grow heavy and relaxed from the shoulder all the way to the elbow,
To the wrist,
Into each fingertip.
Now bring this same awareness to your left arm,
Shoulder,
Elbow,
Wrist,
And fingers.
Move your focus to your chest,
Feeling the gentle rise and fall with each breath.
Imagine your breath as a gentle wave washing over your heart,
Soothing and calming your heart.
Let this wave flow down to your abdomen,
Softening every muscle,
Every muscle fiber,
All your cells.
Now this wave flows down your right leg,
Thigh,
Knee,
Calf,
Ankle,
And your toes.
And now your left leg,
Thigh,
Knee,
Calf,
Ankle,
And toes.
Now your entire body is now bathed in golden light,
Completely relaxed,
As if you're floating on a cloud,
Weightless and free.
Entire body fully absorbed in golden healing light.
Now bring your awareness to your breath,
The gentle rhythm of life within you.
Begin counting your breaths backwards,
Starting from 27.
With each count,
Feel yourself drifting deeper and deeper into relaxation.
If your mind drifts,
Gently return to 27 and begin again.
There is no rush,
No judgment,
Just the soothing rhythm of your breath guiding you deeper and deeper into tranquility.
And as the numbers fade away,
You find yourself resting in a profound stillness,
Like the calm at the center of a gentle storm.
Now inhale 27,
And exhale 27.
Inhale 26,
And exhale 26.
Counting down each number,
And as you count down,
If you forget,
Just start back at 27.
There is no rush,
No judgment,
Just start back at 27,
And count all the way down to zero.
I'll give you some time.
Now that you've entered this quiet,
Receptive state,
It's time to plant your sankalpa,
A seed of intention,
Deep into your subconscious mind.
In just a moment,
You'll set your sankalpa.
You'll say it silently,
Repeating it.
It's a short positive affirmation in the present tense.
For example,
I am calm and steady,
Or I attract abundance effortlessly,
Or I find gratitude all throughout the day.
In just a moment,
You'll set your sankalpa,
And these words will resonate deep inside you,
As if they are written in golden light across your heart.
Now set your sankalpa,
And say it three times,
With emotion,
As though it's already true.
Set your sankalpa now.
Now this intention,
This sankalpa,
Will grow,
Easy and effortless,
Inside your heart space,
Like you're planting a seed,
Fully relaxing,
Settling,
Deeper and deeper,
As you listen to the sound of my voice.
Now let's awaken your imagination.
Picture yourself walking along a tranquil forest path.
The sunlight filters through the leaves,
Creating a dance of golden light on the ground.
With each step,
You feel more connected to the earth,
More and more at peace.
And just ahead of you,
You see a serene lake,
Its surface perfectly still.
And as you gaze into the water,
You notice your reflection,
Not as you are,
But as your most radiant,
Empowered self.
Notice the details,
The confidence in your eyes,
The calm in your expression.
This is you,
Aligned with your highest potential,
Your true potential,
Your highest self.
Now imagine stepping into the water,
It's warm and soothing,
Washing away every ounce of doubt,
Fear,
Or tension.
As the water flows over you,
Feel yourself becoming lighter,
Freer,
And more vibrant than before.
Realize yourself stepping out of the lake,
Renewed and glowing,
Ready to embrace your true,
Authentic self.
And as you hold this image,
Feel it anchoring into every cell of your body,
Your subconscious mind absorbing this transformation effortlessly,
Rewiring itself for success,
Peace,
And so much joy.
As you rest here,
Feel yourself sinking even deeper.
Feel lying on a bed of soft,
Warm clouds gently cradling you.
And the deeper you sink,
The safer you feel.
And the safer you feel,
The deeper you go.
Your body is still,
Your mind is calm,
And your spirit is so free,
Trusting that every positive suggestion is integrating effortlessly within you,
Deep inside your heart space.
It's now time to gently return to the present moment,
Imagining a soft,
Golden sunrise appearing on the horizon,
Gradually illuminating your surroundings,
Bringing your attention back to your breathing,
Feeling its gentle rhythm in and out.
Start to wiggle your fingers and toes,
Like roots reconnecting with the earth.
Feel the surface beneath you,
Supporting and grounding you.
And take a deep breath in,
And exhale fully.
When you're ready,
Open your eyes and return to your day,
Carrying this deep sense of relaxation,
Freedom,
And strength.
Thank you so much for joining me on this journey.
If this practice brought you peace,
Healing,
Or clarity,
Send this to a friend,
Send this to somebody that needs it,
And have a great rest of your day.
