Yoga Nidra to align to love and experience deep rest.
Lay down in a
Comfortable position where you feel supported.
Yoga Nidra brings us into this
Heightened state of restful awareness where our bodies heal and process and
Rejuvenate.
We get to connect on a deeper level to the eternal nature that
We are.
In this experience you may feel some releases in your body.
That's okay.
Trust that your body knows what to do with this practice.
I'm going to guide
You through a series of steps to get to that place of deep rest.
Allow yourself
Right now to repeat,
I am open and ready to receive Yoga Nidra.
I am open and
Ready to receive Yoga Nidra.
Lean back consciously into the support surface.
Ideally your bed or a yoga mat where there's cushion and support so that you
Can truly surrender.
Connect now to this present moment noticing the rising and
Falling of your chest and abdomen as you inhale deeply.
Allow a few breaths to
Clear your mind of any thoughts.
Letting go cleansing sounds.
Receive three of
These now.
Inhaling deeply.
Exhale release.
With each breath your body feels
Heavier and heavier allowing the sound of my voice and whatever other sounds
That arise to guide you into a deeper and deeper state of relaxation and deep
Rest.
Inhale now expand.
Exhale release.
You're doing great.
Inhale expand.
Feel
The expansion and release.
Let's do this one more time.
Deep inhalation.
Feel the
Expansion.
Allow yourself now to set an intention.
This is called a Sankalpa.
What wants to be my intention for this Yoga Nidra?
This is a powerful time
Where you can put an intention of something you'd want to strengthen.
It
Could be as simple as I am compassionate.
I am focused.
Allow yourself to repeat
Your intention now three times.
Bringing your attention now to your right hand thumb.
Allow your awareness to
Come to your right index finger.
Bringing your attention to your right middle
Finger.
Right ring finger.
Right pinky.
Bring your attention now to the back of
Your right palm.
The back of your right palm.
Now bring your attention to your
Palm of the right hand.
Allow your awareness to the right wrist.
The right
Form.
The right elbow.
Bring your attention to your right arm.
The whole
Arm on the right.
Imagine that you could breathe now into your whole right arm.
The whole right arm.
And allow this right arm to feel heavier and more relaxed
With every breath now.
Relaxing even more.
That's right.
Surrender your right arm to
The support surface.
Bring your attention now to the right shoulder.
Right shoulder
Blade.
Deep breath into your right shoulder and shoulder blade.
And
Transitioning now to your left side.
Bring your attention to your left thumb
Of your left hand.
Left index finger.
Notice your left middle finger.
Bring
Your attention to your left fourth ring finger and the left pinky finger.
Bring
Your awareness to the back of your left hand.
The back of the left hand.
Bring
Your attention now to your left palm.
Left wrist.
Left forearm.
Left elbow.
Left
Arm.
Left shoulder.
Left shoulder blade.
Bring your awareness to your whole left
Arm.
The whole left arm.
Imagine you have a lung in your left arm.
Breathe now into
Your whole left arm.
And allow your arm to relax deeply into the support surface.
Feel your arm sinking down,
Down,
Down.
You're so relaxed.
Bring your attention now to your
Arms.
Both of your arms.
The right and the left at the same time.
Allowing both arms
To deeply relax.
Releasing all tensions.
Bringing your attention now to the left
Shoulder and the center of your spine where your shoulders meet behind you.
Allow your
Awareness now to travel down your spine.
The back of your body.
The whole back of your
Body.
Deeply relaxed.
Relaxing now the thoracic spine.
The ribs.
The muscles along the ribs.
And the spine.
At the thoracic level.
Traveling down your lumbar spine,
Your low back.
These
Muscles surrendering and deeply relaxing.
All the muscles around your waist.
The left
Side of your waist.
The right side of your waist.
Bringing your attention now to the
Back of your pelvis.
Your sacrum.
The left side of your sacrum.
The right back of your
Sacrum.
Surrendering down into the surface.
Completely relaxed.
Deeply relaxed.
The deepest
Hip muscles.
Letting go now.
And traveling down your right leg to your right big toe.
Bringing your attention to the second toe of your right foot.
The third toe of your
Right foot.
The fourth toe of your right foot.
Your attention now to the fifth toe of your
Right foot.
Bringing your awareness to the sole of your right foot.
The sole of your
Right foot.
The arch of your right foot.
The heel of your right foot.
Bringing your awareness
To the top of your right foot.
Traveling your awareness now to the right ankle.
To the right
Shin.
To the right knee.
To the right top of your leg.
Your quads on the right.
And
Bring your awareness now to the back of your right leg.
Your right calf.
The back of your
Right knee.
The hamstring on the right.
Imagine that you could breathe into your whole right
Leg.
Into your right leg lung.
Inhaling and expanding the whole right leg.
As you exhale,
Surrender the whole right leg down into the ground.
It feels heavier.
You're so relaxed.
Bring your attention now to your tail.
The coccyx.
Feeling your root so relaxed.
Sending
Your awareness now down your left leg to your left big toe of your left foot.
The left second
Toe of your left foot.
The third toe of your left foot.
The fourth toe of your left foot.
The fifth toe of your left foot.
The sole of your left foot.
The top of your left foot.
Bring your attention now to the left arch of your left foot.
The left heel of your left
Bring your attention to your left ankle.
And allowing yourself to be aware of your left
Calf.
Your left leg.
The left back of the knee.
The left hamstring.
Bring your attention
To the front shin on the left leg.
The left leg.
The left front of the knee.
Your left
Kneecap.
Your left quad.
The whole left leg.
Feeling the whole left leg heavier and heavier.
You're so relaxed.
Your legs now are completely relaxed and surrendered.
Your body is so
Relaxed and released.
Allowing yourself now to feel the top of your hips.
The front of
The right hip.
The hip joint on the right.
Deeply relaxed.
And crossing over to the left
Hip.
The front of the left hip.
Deeply relaxed.
Bring your attention now to your perineum.
Your pelvic floor.
Deeply relaxed.
Releasing all tensions at the root.
And allowing yourself
Now to bring your attention to your intestines.
To your gut.
Feeling your intestines deeply
Relaxed.
Feeling every cell of your body deeply relaxed.
The right side of your intestines.
The left side of your intestines.
The upper right quadrant.
The upper left quadrant.
Feeling
Your whole abdominal wall relaxed and released of all tensions.
So relaxed and heavy.
Breathing
Now into your internal organs.
Notice if you can sense your liver.
Your appendix.
Your
Pancreas.
Your spleen.
Your small intestine.
Your large intestine.
The greater momentum.
Tuning in to your internal organs and allowing them to deeply relax and rest.
Allowing yourself
To feel so safe and supported.
Feeling your lungs and your heart in harmony.
At peace.
Deeply relaxed.
Allowing all unconscious,
Unprocessed emotions to easily process now
In this state.
Knowing that you have this wisdom,
This higher intelligence that conducts
The deepest and most profound healing and transformation for you when you're in this
Deeply relaxed state.
Allow yourself to receive all the wisdom and guidance from your higher
Self in this state.
Feel yourself so open to receiving the benefits of Yoga Nidra.
Allowing
Yourself now to feel even more relaxed at your right side of your chest.
The left side
Of your chest.
The middle of the sternum.
Feeling your chest and the muscles in between
The ribs deeply relaxed.
And allowing yourself to feel your circulation optimized.
And all
The cells in your body feeling rejuvenated.
Quantum healing.
Quantum rejuvenation.
Surrendering
Here.
Feeling so safe.
It is safe to surrender.
It is safe to deeply relax.
Deepening our
Sense of relaxation now.
Traveling up the chest to the collarbones.
The right collarbone.
The left collarbone.
The front of the throat.
And bringing our attention now to the back
Of the head.
The right side of the back of the head.
The left side of the back of the
Head.
The crown of the head.
The right ear.
Deeply relaxing the left ear.
Feeling deeply
Relaxed at the suboccipital point where your cranium meets your spine.
Feeling so relaxed
The right side of your jaw.
The left side of your jaw.
The right angle of your jaw.
The left angle of your jaw.
Feeling deeply relaxed at the right temple.
The right eye.
The left temple.
The left eye.
Allowing yourself to feel this wave of deep relaxation and rest
Over your forehead.
The right side of your forehead.
The left side of your forehead.
Feeling deeply relaxed at your right cheek of your face.
The left cheek of your face.
The right side of your nostrils.
The left side of your nostrils.
The whole nasal ridge
Deeply relaxed.
The right upper lip relaxed.
The left upper lip relaxed.
The right lower
Lip relaxed.
The left lower lip relaxed.
Feeling the inside of your mouth now.
Your
Tongue completely relaxed.
The right side of your tongue deeply relaxed.
The left side
Of your tongue deeply relaxed.
Your whole upper palate deeply relaxed.
And feeling now
Your brain.
The right side of your brain deeply relaxed.
The left side of your brain
Deeply relaxed.
And allowing yourself to receive complete relaxation.
Deep rest now.
Allow
Gratitude to swell in your heart and every cell of your body.
Feeling so grateful for
Your body's natural ability to deeply rest,
Rejuvenate,
And reset.
Feeling grateful for
Your body's natural ability to process hurts,
Emotions,
Traumas from the past.
Feel grateful
For that higher intelligence within us all that knows how to heal,
Transform,
And rejuvenate.
Remembering that it is our nature to be love and acceptance.
Be compassionate and forgive.
And allowing yourself to take in the benefits of aligning to love in this yoga nidra.
You can stay here in this relaxed state for a few minutes or go to sleep or wake up and
Have an amazing day.
Thank you.
