Namaste dear one,
Welcome to this long nourishing yoga nidra practice,
A journey into a deep rest,
A deep healing and a restorative practice.
Find a comfortable position lying down on your back in shavasana.
Let your legs gently fall apart,
Arms resting away from the body,
Palms facing upward in a gesture of receiving.
Make any small adjustments so your body can remain completely still and comfortable for the next few minutes and if it helps,
Place a blanket over your body,
A pillow under your knees or support under your head and neck,
Comfort is essential.
Gently close your eyes and take a slow deep breath in through your nose and a long soft exhale out through your mouth.
Exhale completely,
Allow your body to soften,
Your breath to slow and your mind to relax.
In this practice,
There is nothing to do,
Nothing to change.
Simply allow yourself to be guided,
Let go of the outer world and turn your short positive intention called Samadhi,
A simple phrase that represents your deepest desire or heartfelt truth.
Choose something in the present tense such as I am calm and at peace or I am deeply rested and restored.
Whatever it means to you today,
Silently repeat this sankalpa in your mind three times with clarity,
Feeling and full trust.
Allow it to gently sink into the deeper layers of your awareness.
Now bring awareness to the natural flow of your breath.
Notice the gentle rise and fall of your belly,
The expansion and softening of your chest.
No control,
No effort,
Just observing.
With each exhale,
Allow yourself to sink deeper into the floor beneath you.
Feel the support of the earth and let gravity hold you completely.
Now bring your awareness to the right side body,
Right hand thumb,
Index finger,
Middle finger,
Ring finger.
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow.
Right side of the chest,
Hip,
Sole of the foot,
Top of the foot.
Left side of the chest,
All five toes,
Wrist,
Left side of the chest,
Hip,
Top of the foot,
Heels.
Buttocks,
Chest,
Ribs,
Pelvis.
Now sense the whole right side of the body,
Whole left side of the body,
The entire body together as one field of sensation.
Feel the body becoming heavy,
Deeply relaxed and sinking.
Bring awareness to the natural breath.
Feel the breath moving in and out through the nostrils.
Now begin to gently and mentally count the breath backwards from 54 to 1.
Gently and effortlessly.
Inhale 54.
Exhale 54.
Inhale 53.
Exhale 53.
Continue counting slowly,
Effortlessly,
Without any strain.
And if you lose track,
Gently return to 54 and begin again.
From the base of the spine to the crown of the head.
As you inhale,
Energy rises upward.
As you exhale,
Relaxation flows downward,
Balancing your nervous system.
Now imagine you're lying on a soft,
Warm sand beneath a vast open sky.
The air is gentle.
The light is golden.
A soft breeze touches your skin.
Now visualize a warm healing light descending from above.
Gently resting over your body.
Calm and renewal.
Face.
Chest.
Hips.
Imagine stepping into a beautiful,
Sacred garden.
Colorful flowers.
Flowing water.
Birds singing softly.
You walk slowly,
Barefoot on warm earth.
At the center of the garden is a quiet pool of water.
The surface is perfectly still.
You sit beside it.
And as you gaze into the water,
You begin to release old worries,
Old fears,
Old fatigue.
With every breath,
You let go.
Now imagine a small boat arriving.
You step inside.
And the boat glides effortlessly across calm waters.
And you feel deeply safe,
Held,
And supported.
Allow the rhythmic movement to carry you into profound stillness.
Rest here in silence for a few moments.
Become aware of any emotions present.
There is no need to analyze.
Simply observe.
Allow any feelings to rise and fall like waves.
Imagine breathing compassion into your heart.
Breathing kindness towards yourself.
Breathing forgiveness.
And breathing peace.
In unconditional acceptance.
Rest in complete silence.
No guidance.
No effort.
Just being.
Let awareness dissolve and become spacious.
Remain awake,
Yet deeply relaxed.
Remain aware,
Resting in stillness.
Mind three times.
Bring this back to the physical body.
Wiggle your toes and your fingers.
Stretch your arms overhead.
And roll gently onto your right side.
Resting in fetal pose.
When you're ready,
Slowly come up to a seated position.
And keep your eyes closed.
Notice how you feel.
Rest in gratitude for this time you have given yourself.
Bring your palms together at your heart.
And bow gently inward.
