Welcome,
Beautiful soul.
I'm Ms.
Daisy,
Artist,
Yoga teacher,
And breathwork guide.
This is a space to slow down,
Reconnect,
And return to the wisdom of your breath.
Wherever this practice finds you today,
Take a moment to arrive.
As we are doing Yoga Nidra,
Lie down comfortably on your back,
Legs extended,
Arms relaxed by your side,
And palm facing up.
You might want to grab a pillow,
A blanket,
Maybe even having an eye mask over the eyes.
Just making sure you're completely comfortable,
Warm,
Because our body temperatures do decrease when we are laying or sitting still.
Allow your body to fully surrender to the surface beneath you.
Close your eyes,
And take a few deep conscious breaths.
Inhale fully,
Exhale completely.
Allow the body to begin to soften.
The mind to begin to slow.
The world to fade into the background.
In Yoga Nidra,
It is important that we always set a sankalpa,
Or an intention.
It might be,
I rest completely.
I am safe and calm.
I prioritize rest,
Just a short phrase.
Once you have it,
First thing that comes to mind,
Repeat it to yourself three times,
And set it and plant it within the heart center.
Now the only goal here in Yoga Nidra is just to listen to my voice.
There's no need to move or shift,
Just listening.
Observe the different parts of your body as I mention them,
And always use your breath to help you guide through this practice.
If you fall asleep,
That is okay.
Our goal is to try and stay present and consciously aware,
But if you do fall asleep,
That's okay.
Bring your awareness to your right hand thumb,
And slowly move to your index finger,
Middle finger,
Ring finger,
Little finger.
Move your attention to your right palm,
Back of the hand,
Your wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Ribcage,
Waist.
Bring your attention to your hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Foot,
And toes.
Now bring your same gentle awareness to the left hand and arm,
From the thumb to the little finger,
The palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Ribcage,
Waist,
Hip,
Thigh.
Bring your awareness to your left knee,
Calf,
Ankle,
Heel,
Foot,
And toes.
Slowly move your attention to the back of your body.
Notice the spine,
Shoulder blades,
The lower back,
The hips,
Legs,
And feet.
Finally bring your awareness to the front of your body,
Your chest,
Your heart space,
Your stomach,
Your pelvis,
And your legs.
Notice any sensations,
Warmth,
Tingling,
Lightness,
Or heaviness.
Simply observe.
No need to change anything.
Now bring your attention to your natural breath.
Feel the inhale rising and the exhale falling.
Notice the subtle pause between the inhale and exhale.
Notice the rhythm of your breath,
Of your chest and belly expanding and softening.
With each inhale imagine drawing in calm and peace,
And with each exhale imagine releasing tension,
Worry,
Or fear.
Allow the breath to become soft and slow and effortless.
You do not need to control it.
You are simply observing and resting.
Now imagine a warm golden light above your head.
Allow your imagination to roam free here without judgment.
Tap into the inner child.
Allow yourself to create your own world within your mind.
This warm and golden light feels gentle,
Safe,
And soothing.
As this light slowly descends,
It touches your forehead,
Your eyes,
Your cheeks,
Softly relaxing each muscle,
Erasing every thought.
The light moves down your neck,
Across your shoulders,
Into your arms,
Hands,
And fingers,
Filling every cell with a calm and comfort.
The light follows through your chest and heart,
Expanding warmth of gentle energy into your belly,
Your hips,
And legs,
All the way down to your toes.
You are completely surrounded by safety,
Light,
And stillness.
You are supported.
You are held.
You are deeply at rest.
Bring to mind this intention.
As you are surrounded by light,
Feel the emotions,
The warmth.
Engulf yourself into this rest and stillness.
Come back to your sankalpa,
Your intention,
For today or this week.
Coming back to it and repeating it back to yourself three times.
And if you forgot,
Perhaps saying,
I am safe.
I am enough.
I move through life with ease.
Repeat your intention silently,
Letting it sink into every part of your being.
Feel your body,
Mind,
And heart absorbing this intention.
Notice a sense of inner calm,
Presence,
And clarity settling in.
Allow yourself to rest here for a few more breaths.
Simply being.
Simply existing.
Fully supported.
Fully safe.
Fully you.
When you are ready,
Take a deep breath in.
Exhale out.
Gently wiggle the toes and fingers.
Notice the surface beneath you.
Take a long,
Deep inhale.
And a slow,
Grounding exhale.
Roll gently onto one side if it feels good.
Resting there for a moment.
Slowly press up to a comfortable seated position.
Keep your eyes closed or softly open them.
Take this calm and peace with you into your day,
Or if you're going to bed after this,
Into your rest.
Carrying the reminder that your breath,
Your body,
And your softness are always here to return to.
You are safe.
You are enough.
You are deeply at home within yourself.
Thank you.
Namaste.
