Hello and welcome to this serene and safe haven for this practice of yoga nidra,
Also known as conscious sleep.
We recommend that you snuggle down into your bed or your sofa and get completely comfortable.
Allow the outside world to gently fade away as you close your eyes.
When to fully start to sink into deep relaxation,
We will take three breaths together,
In through the nose and out through the mouth.
So wherever you are,
Exhale completely,
Inhale fully through your nose and exhale completely through your mouth.
It is said that intentions set in yoga nidra are bound to come true.
So take your time here and set an intention for your journey.
For those of you who struggle to set an intention,
We will share one with you here today.
I am safe.
As we continue on our journey,
We will leave our mind for a moment and dive deep into the body.
Start by feeling the palm of your right hand.
Feel a wave of relaxation spreading up through your right arm.
Feel the tension in your shoulder.
Then feel that relaxation spreading down on your right side.
Through the chest and abdomen,
Feel how the muscles around your right hip are melting away to the sole of the right foot.
The warm tingling sensation of relaxation is spreading out through the fingers,
Starting with the thumb.
Feel how that wave of relaxation is spreading up through the left arm to the left shoulder.
And then spreading downwards on the left side,
Through the chest and the abdomen,
Allowing the flow of relaxation to spread down into the left hip.
And then follow it as it travels down into the thigh.
Feel a wave of relaxation washing down through your left side of the body,
All the way to the sole of the left foot.
And observe the same stream of relaxation spreading down,
Washing away any tension around your eyebrows and temples.
Releasing your jaws and lips,
Allowing your eyelids to be heavy and relaxed.
From here we will shift our awareness to our breath,
Consciously and with awareness,
Following the breath as it enters the body.
And with awareness,
Following it as it leaves the body.
Noticing the cold air entering the nostrils,
And how warmer air is leaving the nostrils.
A string of white light,
Deeper into relaxation.
Observing the movements of the belly as it rises with the inhalation,
And falls with the exhalation.
I invite you to sink deeper into relaxation,
By taking a few deep breaths with me,
As we will inhale for four,
And exhale for four,
Like this.
Inhale one,
Four,
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Exhale four,
Three,
Four,
Exhale four,
Three,
Two,
One.
Four,
Three,
Two,
One.
Gently allow your breath to flow freely.
Observing your body,
Feeling how everything is relaxed and calm.
This deep sense of relaxation feels like a warm blanket that has been put on top of you.
I would like you to imagine yourself sitting in a calm and beautiful park,
Gazing down into a pond.
The surface of the pond is still,
And as you gaze down,
You can see yourself.
And as you see yourself,
Clearly state your intention three times.
Always stay blessed by the breath.
