Welcome to this guided yoga nidra session for deep love and nervous system reset.
Lie down on your back.
Let your legs fall gently apart.
Arms a little away from the body.
Palms facing up or down.
Whatever feels effortless.
Adjust yourself until you are completely,
Undeniably comfortable.
And once you settle,
Try to remain still.
Not because you have to,
But because it feels so good to not move.
Close your eyes.
Take a deep slow breath in through your nose.
And exhale like your whole body is letting go.
Again,
Deep inhale.
And exhale,
Let the weight release.
In yoga nidra,
You don't need to concentrate.
You don't need to try.
You simply listen.
You simply listen and follow my voice.
Even if you miss a few instructions.
Even if thoughts drift in.
Even if the mind wanders.
It's all ok.
This is the practice.
You're training yourself to rest deeply.
To allow instead of force.
If sleep comes,
Just let it come.
If thoughts appear,
Let them appear.
You don't need to fight anything or fix anything.
Just listen to the sound of my voice.
That's it.
Yoga nidra helps release three layers of tension.
Muscular,
Emotional and mental.
And during this practice,
All three will begin to melt.
Muscular,
Emotional and mental tensions will melt.
Say internally,
Slowly,
I remain aware.
I follow my practice.
You don't need to force it.
Just let the words land.
Feel the body becoming still.
Feel the quiet underneath the breath.
Feel the softness spreading warm.
Feel the softness spreading soft.
Slow and steady.
And now,
Repeat in your mind,
As if you're whispering to yourself.
Relax.
Relax.
Relax.
The whole body relaxes now.
Your mind is open here.
Soft.
Receptive.
Choose a simple,
Loving intention.
Your sankalpa.
Examples.
I am worthy of love.
I soften into love.
I am held and supported.
Choose one.
I am worthy of love.
I soften into love.
I am held and supported.
And just let it feel warm.
Real.
True.
And now,
Repeat it silently three times.
With awareness.
With emotion.
With the feeling that it's already true.
Let it settle into the deeper mind.
Now,
We begin with the rotation of awareness.
Moving your mind quickly,
Lightly,
Lovingly throughout your body.
Just awareness.
No movement.
No effort.
Bring your attention and awareness to your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Palm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right collarbone.
Right side of the chest.
Right waist.
Right hip.
Right thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the right foot.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now,
Bring your attention to your left hand thumb.
Full attention.
Full awareness.
To your left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left collarbone.
Left side of the chest.
Left waist.
Left hip.
Left thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the left foot.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now,
Bring your attention and awareness to your right shoulder blade.
And left shoulder blade.
Your spine.
Lower back.
Sacrum.
Back of both legs.
Attention and awareness to your throat.
Center of chest.
Right ribcage.
Left ribcage.
Upper abdomen.
Navel.
Lower abdomen.
Pelvis.
Attention and awareness to your chin.
Lips.
Tongue.
Cheeks.
Nose.
Right eyelid.
Left eyelid.
Forehead.
Temples.
Scalp.
Crown of the head.
Now bring your attention and awareness to your entire body.
Full attention.
Full awareness to your entire body.
From head to feet.
Now,
Bring your attention to your breath.
Not changing it.
Just feeling it.
Feel the inhale traveling through your nostrils.
Feel the exhale softening the whole body.
In just a moment,
You'll begin to count your breath silently.
You'll inhale 27.
And then exhale 27.
And then you'll inhale 26.
And exhale 26.
If your thoughts drift away.
If your thoughts pull you somewhere else.
Just return gently.
And start again at 27.
This isn't a contest or a challenge.
This is how your nervous system softens.
So now,
Inhale 27.
And exhale 27.
Inhale 26.
And exhale 26.
Counting all the way down.
And if you lose track,
Just start back at 27.
Let go of the counting now.
Let the breath return to your own rhythm.
Easily and natural.
Now,
Allow a warm light to appear above you.
Soft.
Gentle.
Glowing.
The exact color of love to you.
Feel it hovering above your chest.
Your heart.
Your belly.
Your throat.
Your whole being.
This is the feeling you've always longed for.
Warmth.
Safety.
Belonging.
Imagine this light melting downward.
Like warm sunlight pouring over your skin.
Down the shoulders.
Down the arms.
Into the palms.
Into the fingertips.
Down the ribs.
Down the belly.
Down the legs.
All the way to your feet.
And now,
This light filling your entire inner world.
Every room inside you.
Softening everything it touches.
Your emotions relax.
Your muscles release.
Your mind loosens its grip.
And your heart opens just enough to breathe again.
Rest in this feeling.
Return to your sankalpa.
Repeat it silently,
Three times,
From the deepest place in you.
Let it echo.
Let it feel true.
And feel your body becoming heavier.
Warmer.
Safer.
Feel yourself sinking,
Slowly,
Softly,
Into the deepest rest you've felt in a long time.
There's nothing left to do.
Nowhere to be.
No one to impress.
Just this moment.
This peace.
Let yourself drift into whatever comes next.
Your practice is complete.
