Hello and welcome to this Yoga Nidra session.
My name is Julie,
And I will be guiding you on this journey.
Yogyanidra is also known as yogic sleep.
This practice will allow your body to rest,
As if it were asleep.
While your mind remains awake and aware.
You will continue to hear the sound of my voice throughout.
And if you notice that you drift into sleep,
Welcome it with kindness,
Without any judgments.
It may simply be exactly what you need at this moment.
Start by finding a comfortable position.
Lie down.
Supported by any props if you wish.
Could be a bolster or a pillow under your knees.
A blanket over your body.
Maybe covering your eyes.
Allow yourself to feel safe and held.
This is your time.
A gentle space to let go of what feels heavy and old.
A moment as an invitation.
To harmony and flow.
Start by feeling the ground beneath you.
Steady and supportive.
Sense the weight of your body sinking into this support.
As if the Earth is saying,
I've got you.
There is nothing to do.
Nowhere to go.
Just rest.
And receive.
Begin to notice your body,
Piece by piece.
As if you were gently flowing through it like water.
Imagine the body softening.
And winding.
Releasing old patterns.
And each Excel is a gentle letting go.
Each inhale,
A wave of renewal.
Exhaling letting go Inhaling,
Renewal.
And start to bring your attention at the crown of your head.
And the scalp.
The space beneath the skin.
Feel the forehead,
Smooth,
Soft.
Notice the eyes resting in their sockets.
The tiny muscles around them releasing.
Flow now to the cheeks.
To temple.
The jaw.
Let it loosen.
Let it soften.
Move to the ears.
Feel the outer curves,
The folds.
The delicate spaces between them.
Send the warmth there.
The subtle tension melting away.
And flow through the inner ear.
The space of listening.
And let it soften Now move to the throat.
It's a space where the breath and the voice meets.
And imagine the gentle stream flowing through.
Clearing any tension.
Flow to your shoulders,
Heavy,
Melting down towards the earth.
Fill the arms.
The elbows.
Tourists.
The hands.
Sensing openness.
Sensing ease.
The whole body resting.
Now bring your attention to the breath.
Feel the inhale as a wave entering.
And the exhale as a wave leaving.
Big inhale,
A wave entering And exhale,
A wave leaving.
No rush,
No effort.
Imagine the breath moving through your body like a river.
A river flowing through a quiet valley,
Clearing space,
Nourishing every cell.
With each inhale,
Sends vitality entering.
And with each exhale sense harmony settling in.
And let the breath be your guide,
Steady and soothing.
We will now explore two opposite sensations.
Vibrant and full of life?
And calm and harmonious.
First invites a feeling of vibrancy.
Imagine your body alive with energy.
Every cell sparkling.
Fascia humming with vitality.
Feel warmth spreading through your chest,
A gentle pulse in the fingertips.
A sense of brightness in your mind.
You are awake.
Alive.
Radiant.
Notice the colors in your imagination.
Right.
Vive it!
Full of movement.
And then gently shift to calm and harmony.
Imagine the body.
As still as calm water.
Smoosh Serene.
Everything in balance.
Feel the coolness of ease.
The softness of muscles.
The quiet rhythm of the breath.
And send the body like a gentle pull of light,
Soft and steady.
And maybe now move between these sensations.
Vibrant.
Calm.
Vibrant.
Calm.
And notice how your body responds,
How emotions shift.
There is beauty in both.
And harmony is a dance between them.
Now follow me on a journey.
Picture yourself walking through a soft landscape toward a quiet river.
The air is fresh,
Cool against your skin.
You hear the gentle murmur of water before you see it.
As you arrive,
Notice the river flowing.
Clear and shimmering under the gentle light.
The banks are lined with smooth stones and moss.
The scent of earth and leaves are in the air.
Both here.
The colors,
The sound,
The feeling of space.
Step closer and place your feet in the water.
It is cool,
Soothing.
Wrapping around your toes.
Feel the gentle current moving past your skin,
Always flowing forward.
Always finding its way.
Walk slowly into the shallows.
Feel the smooth stones beneath your feet.
The play of light on the surface.
Scoop water into your hands.
And watch it slip through your fingers,
Flowing onward.
Notice how the water moves around obstacles,
Never stopping,
Always adapting.
Let this be your inspiration.
Flow.
Ease.
.
.
Resilience.
And you play with the water.
You let your fingers dance in the current.
Feeling its silkiness,
Its strength feeling the water brushing against your legs.
A sensation of movement and softness together.
And sense the river carrying away what is old,
What feels heavy.
Dissolving it into the flow.
Ahead the river opens into light,
Into possibility.
You feel spacious.
Harmonious.
Ready for what is new.
Stay here,
Resting in this flow.
Feeling the calm in your entire body.
The harmony deep in your heart.
Slowly leave the river and return to your body resting here.
Feel the support beneath you.
The breath moving gently.
And when you're ready begin to wiggle your fingers and toes Maybe start to yawn or to stretch.
And gently.
You will open your eyes.
Carrying this sense of flow and renewal within you.
Your Yoga and Hidra session is now finished.
Thank you very much for practicing together.
See you next time!
Namaste.
