Yoga Nidra | Achieve Your Goals | Manifest Your Dreams

And let's begin by taking a few deep breaths together.

Inhaling through the nose,

Fill up the stomach and the chest,

And exhale completely.

And I welcome you to put one hand on your heart and one hand on your stomach.

And on the next deep breath,

We're gonna hold it at the top for a moment.

Inhaling,

Filling up the stomach and the chest,

Holding it at the top for one,

Two,

Three,

Four seconds,

And letting go slowly and completely.

Good.

And this next deep breath that we take together,

I invite you to let go of anything in your body that no longer serves you any tension or stress.

Inhaling fully through the nose,

Fill up the stomach and the chest,

Holding it for four seconds,

Two,

Three,

Four,

Slowly exhaling through the mouth.

Feel the weight of the day leaving the body and gently bringing to mind something that you'd like to release.

It can be from the day to day,

It can be from the past week,

The past month,

Or the year.

And we'll take one last breath together.

Inhaling completely,

Fill up the stomach and the chest,

Holding for one,

Two,

Three,

Four,

Exhale completely.

Release,

Relax and let go.

Again,

Pressing pause on anything outside,

Wherever you are,

Be here now.

And now I invite you to bring to mind a sankalpa,

Your resolution,

Your affirmation,

Or mantra.

I will give you some examples,

But when you choose one you can repeat it three times in your mind.

I am open to receive.

I am open to new beginnings.

I am calling in more joy and happiness.

I am relaxed and calm.

I'm opening my heart to new relationships or connections.

And now repeating your sankalpa silently three times,

Planting the seed deeply within you,

Trusting that it is already beginning to take form.

And thank yourself for giving yourself this time to relax deeply into the deeper parts of yourself.

And so if there is any wiggling around that you need to do,

Shimmying your body,

If you can even get yourself 5% more comfortable,

If you need another pillow,

Another blanket,

If you have an itch,

Feel free to make yourself as comfortable as possible.

And it's okay to move slightly throughout this next little while,

Though you will be so comfortable you won't even need to move.

And so let's start at your feet.

We'll do a body scan to release any last-minute tension as we go in.

Check that your feet are comfortable,

Your legs.

Start at your toes,

Go to your feet,

Go to your ankles,

Your calves,

Your knees,

Your hips,

Your back,

Your stomach,

Your core,

Your arms,

Your right arm,

Your right hand,

Your right fingers,

Your left,

Left arm,

Left fingers,

Left hand,

Your chest,

Your neck,

Your face,

Your head,

Your jaw,

Your tongue.

The whole body is ready to rest and restore.

I want you to feel the support of the surface beneath you.

Let it hold you completely.

You are safe,

You are secure,

And you are completely able to relax.

And let's settle further into support by imagining that you have roots.

Roots coming out the bottom of your feet,

Going deep into the earth,

Connecting to Mother Earth.

Go all the way down into the center of the earth,

Visualizing,

Imagine,

Picture,

Or pretending that these roots are connected all the way to the core of Mother Earth.

That you're supported and held steady by Mother Earth.

And release anything you need to down this connection to the earth,

Down these roots.

Release any thoughts,

Anything outside of this moment,

Any people,

Any responsibilities,

Any stressors,

Release them down your roots.

And for this next little while,

Anything at all that you need to let go of,

Know that you can easily recycle this back into Mother Earth,

Where she gladly takes anything you'd like to purge.

And also realizing you can receive nutrients from these roots,

And from the breath.

And every time you breathe,

You're filled with clearing and cleansing energy,

Filling up your mind,

Your body,

Your spirit,

Being open to receive.

And I invite you to become aware of your surroundings.

Is there anything that you can hear around you?

Without analyzing,

Just noticing.

Noticing any little noises in the background,

From another room,

Or from outside.

Just notice.

Notice the farthest sound you can outside of the room you're in.

And use this to allow you to go even deeper into relaxation.

Notice the furthest sound outside of you.

Good,

And then notice the nearest sound.

Maybe even sounds within your own body.

The sound of your own breath.

Now,

Let's become aware of the body,

Become aware of the whole body.

Become aware that your body is resting more and more comfortably as you go deeper and deeper into relaxation.

Now,

I want you to settle in even further as I bring awareness to different parts of your body.

Let's begin with the right side of your body.

Bring your attention to the right side of your body.

Bring attention to your right hand,

Your right thumb,

Your right pointer finger,

Your right second finger,

Your right third finger,

Your right fourth finger,

Your little finger,

The whole right hand,

The right wrist,

The right elbow,

The right shoulder,

The whole right arm,

The left hand,

The left thumb,

The left pointer,

The left middle finger,

The left ring finger,

The left pinky finger,

The whole left hand,

The left elbow,

The left shoulder,

The whole left arm,

The right leg,

The right foot,

Your right toes,

The right big toe,

The right second toe,

The right third toe,

The right fourth toe,

The right fifth toe,

The right ankle,

The right calf,

The right knee,

The right thigh,

The right hip,

The whole right leg,

The left leg,

The whole left leg,

The left foot,

The left ankle,

The left big toe,

The left second toe,

The left third toe,

The left fourth toe,

The left fifth toe,

The whole left foot,

The left knee,

The left thigh,

The left hip,

All of the left leg at once,

The lower half of your body,

Your hips,

Your lower back,

Your middle back,

Your upper back,

The whole of your back,

Your lower torso,

The middle of your abdomen,

Your heart center,

Your chest,

Your whole front of your torso,

Your neck,

The front of your neck,

The back of your neck,

Your jaw,

The right side of your jaw,

The left side of your jaw,

Your tongue,

Allowing the tongue to fall away from the roof of the mouth,

Letting the teeth part,

Maybe the mouth opens with relaxation as you go deeper and deeper,

The chin,

The forehead,

Bring your awareness to your nose,

Bring your awareness to your temples,

Bring your awareness to the top of your head,

Bring your awareness to the back of your head,

Bring your awareness to the base of your skull,

To your right ear and your left ear and going down the spine,

On the back of the neck,

Back of the heart,

To the lower back,

To your hips,

To the whole of your back,

Imagine and become aware of your entire back side,

Notice the space between what you're lying on and your whole back of your body,

And now the whole front of your body,

From the top of your head to your toes,

The whole front of your body,

Bring your awareness to the whole of the right side of the body,

The whole of the right side of the body at once,

Bring your awareness to the left side of your body,

The whole of the left side of your body,

All of the left side of your body at once,

Bring awareness to the whole body together,

The whole body at once,

Notice the whole body together,

Good,

Welcome the whole body alive with energy,

With prana flowing freely,

Unblocking any blockages along the way,

Notice the breath without thought,

Notice the breath,

Become aware of the breath,

Do not alter the breath,

Simply bring awareness to your breath,

Notice the inhaling and the exhaling,

Notice the rise of the chest and the fall of the chest,

And as you exhale,

Let go of any fatigue,

Stress,

Or tension,

As you inhale,

Receiving new fresh energy,

Exhaling and letting go,

Unconsciously and consciously of any stress,

Tension,

Or built up energy you no longer need,

Now visualizing the top of your head to the tips of your toes,

And imagining on the inhales the energy moving from your toes all the way up to the crown of the head,

And on the exhales moving from the top of your head all the way down to your toes,

Imagine a color,

Choose any color to help move the energy on the inhale,

Inhaling from the toes all the way up to the top of the crown of the head,

Exhaling back down from the top of your head,

Back down to the bottom of your feet,

And inhaling one more time starting at your feet,

Inhaling all the way to the crown of the head,

Exhaling down to the bottom of the feet,

Now I want you to bring your awareness to your spine,

Start at the base of your spine,

At the tailbone,

Take that color that you imagined,

Or use a white or golden color,

And inhale from the tailbone up the spine to the top of the head,

And exhale from the top of the head down to the base of the spine,

Tracing the spine,

Clearing the energy centers,

Balancing the energy,

If it's depleted you can fill,

If it's overactive you can release,

Unconsciously this is done for you,

Just visualizing,

Tracing from the base of your spine to the top of your head,

That's right,

And continuing this as I bring attention to different visualizations and different symbols,

Symbols,

They needn't make any sense to you,

Just envision or imagine,

Imagine a bright red chair,

A bright red chair,

A flowing stream,

A flowing stream,

A gift box,

A tall green tree,

A lion hunting for food,

A large microphone,

A large microphone,

A string of Christmas lights,

A string of Christmas lights,

A birthday cake with candles,

A birthday cake with candles,

A tropical beach,

A tropical beach,

A hot air balloon,

A hot air balloon,

A rainbow with a pot of gold,

A rainbow with a pot of gold,

A campfire near a tent,

A campfire near a tent,

Now bring awareness to your heart center,

Picture at your heart center a beautiful glowing light,

Beautiful and radiant like the sun,

Feel its warmth and light nourishing your whole being,

Imagine something that is near and dear to your heart,

Expand this warm feeling to fill up your entire body and energy field,

Connect with your higher self,

The wiser version of you deep within your inner being,

Be the observer of the light that is expanding from your heart,

And here you can ask for guidance from your higher self,

Or any guides,

Ask for what you need,

Ask for clarity or insight,

Ask for what the next step might be,

Ask for a sign or a symbol in the days ahead,

And take a moment now as I will be silent for you to communicate with your higher self,

Your soul,

Your heart,

Your essence,

And now thanking your soul for whatever energy you received,

You connected with,

Thank yourself,

Give gratitude or appreciation for what is to come in your future,

A humble trusting and surrendering,

And continue to connect with your heart center,

And release anything that doesn't need to be there,

Anything that is old,

Unprocessed from the past,

Good,

And now connecting back to the breath,

Allowing your body to continue to go into a deep state of relaxation,

I want you to envision yourself walking on a path in nature,

And it's a safe,

Well-lit path,

The sun is shining,

And you can feel the sun shine upon your face,

You can see the white puffy clouds in the sky,

The beautiful blue sky,

You can hear the birds chirping,

You see the green trees,

And you feel the wind on your skin,

And with each step you take,

You continue to go deeper and deeper into relaxation,

And enjoying the experience,

Nothing to do,

Just enjoying,

Feeling supported,

Feeling guided,

Nudged gently,

And up ahead in the path there is a fence,

A white fence that is slightly ajar,

And you're being called to it,

As you can see that behind the fence is a beautiful garden,

And so as you walk towards the garden,

The fence opens,

And you're invited in,

And when you step inside this garden,

You leave behind anything that no longer serves you,

And you feel a fresh wave of clean and clear new energy,

Pristine,

And you look around the garden,

And there are the most beautiful plants and flowers you've ever seen,

It nearly brings tears to your eyes,

As you see and smell the beautiful flowers of all colors,

Red and orange,

Yellow,

Green,

Blue,

Indigo,

Violet,

And in the center of the garden,

There's a blanket,

Picnic blanket,

With a golden light shining on it from above,

You're being called over to the blanket to sit down or lie down,

And as you go over to the blanket,

As you're sitting or lying down,

You feel a surge of energy,

Of love,

Of peace,

Of bliss,

Feeling so held by mother nature,

By the universe,

So safe,

So secure,

A feeling that everything is going to be okay,

A knowing,

A deep knowing that you're okay,

That everything will work out,

And getting messages,

Feelings,

Information,

Feeling the presence of awareness,

Of the now,

Nothing to do,

Nothing to think about,

Just being,

A deep,

Deep feeling of inner peace,

And welcoming any support from ancestors,

Spirit guides,

Or animals,

Nature,

Whatever you'd like to call in,

Or whatever you'd like to support you,

And when you're ready,

You can take note of this feeling,

This experience,

And you can come back here anytime you'd like,

Back to this feeling of deep relaxation,

Peace,

And calm,

Remember it in the days and weeks ahead,

And before we come up envisioning one thing,

As you repeat your sankalpa three times again,

I am open to receive,

I am open to new opportunities,

I welcome love,

Whatever your sankalpa was,

Repeating it before we come back to conscious awareness,

Going back to your heart center,

Beginning to come back to your body,

Start breathing a little bit more deeply,

Maybe movement,

Maybe gently moving your fingers,

Your toes,

And we'll count up to five,

And at five you will awaken totally and completely to a non-suggestible waking state,

And a feeling of well-being,

Let's come up to one,

Still physically relaxed,

Two,

Still emotionally calm,

Three,

More mentally alert,

Four,

Starting to open the eyes,

And five always means eyes open,

Awake,

And aware.

Great job,

Thank you.