Hello and welcome to Journey to Mindfulness.
My name is Letitia and today I'll guide you through a yoga nidra for deep healing and restoration.
So lie down comfortably,
Allowing your body to rest on the earth.
Arms slightly away from the body.
Palms turn upward.
Legs relaxed.
Close your eyes and let your whole being know.
It is safe to rest.
Take a slow breath in and release fully.
And again,
A sip in through the nose.
Empty the breath completely through the mouth.
And now welcome your Sankalpa.
A heartfelt intention for healing and restoration.
It may be as simple as I allow my body,
Mind and soul to return to balance.
Or maybe simply I allow myself to rest deeply.
Whatever your intention is,
Hold it gently in the heart.
Like a seed resting in fertile soil.
We will now go through rotation of awareness.
Bring awareness to the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
Right hip.
Right thigh.
Heel.
Sole of the right foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now the left side.
The left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the left hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left waist.
Left hip.
Left thigh.
Knee.
Calf.
Sole of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move awareness through the back of your body.
Heels.
Calves.
Thighs.
Buttocks.
Spine.
Shoulder blades.
Back of the head.
Then the front of your body.
Forehead.
Nose.
Lips.
Throat.
Chest.
Heart.
Belly.
Pelvis.
Let the whole body be felt at once.
Spacious.
Luminous.
Alive.
And sense the natural rhythm of your breath.
There is no need to change anything.
Simply noticing.
Feeling.
Feel the rising and falling of the belly.
Imagine each inhale bringing more opening and space.
And each exhale releasing fatigue,
Tension,
Pain.
And now count backwards from 27 with the breath.
27 inhale.
27 exhale.
26 inhale.
26 exhale.
25 inhale.
25 exhale.
All the way to 1.
If you lose count,
Simply return gently to 27 without judgement.
Now imagine your body heavy.
Your body gets heavier and heavier.
Sinking deeply into the earth.
Body heavy.
Body sinking fully into the earth.
And now imagine the body light.
Body getting lighter and lighter.
Almost floating.
Like a feather on air.
Body light.
Floating on air.
Now feel the body warm.
Bathed in sunlight.
And now feel the body cool.
Like lying in the shade of a quiet forest.
Feel comfort and ease filling every single cell in your body.
And now touch the edge of discomfort,
Tightness or unease.
And let it dissolve into ease again.
Opposites weave together.
Balancing each other.
And restoring harmony.
Now imagine yourself lying in a safe,
Radiant sanctuary of your choice.
Above you a soft golden light begins to shine.
Descending slowly.
This light touches the crown of your head.
Flowing gently downward.
Wherever it touches,
Healing begins.
This soft golden light moves into the forehead,
Throat,
Solar plexus,
Belly,
Pelvis,
Legs,
Feet.
Every organ,
Every cell bathing in golden restoration.
This healing light is now filling the entire body at once.
Glowing.
Luminous.
Whole.
Sense that your being is already healed.
Already whole.
Already complete.
And now gently return to your intention for healing and restoration.
Repeat it silently three times as if it's already true.
Trust that it has been planted deeply within you.
And feel gratitude for this moment of profound rest.
Begin to bring awareness back to the body.
To the room around you.
Feel the support of the earth beneath you.
Gently wiggle the fingers and the toes.
Move the neck from side to side.
And when ready,
Roll to one side.
Pause there for a moment.
Before slowly coming to a seated position.
As we close off this practice,
Let's bring our hands together at the heart center.
Honoring the healing intelligence within.
The practice of yoga nidra is now complete.
Thank you so much for sharing this practice with me today.
You have a beautiful day and I'll see you next time.
