Hello and welcome,
Prepare yourself for yoga nidra by gently laying down in your bed,
On the floor or on a sofa.
Make yourself as comfortable as possible,
Using a blanket and a pillow to truly nestle in and thanking yourself for taking a moment to heal and rejuvenate.
In this highly meditative state,
You will let go of stress and anxiety,
So you can tap to the unbound power of your inner peace.
Before we dive any deeper,
We encourage you to set an intention for your journey.
It is said that intentions set in yoga nidra are bound to come true.
Make your intention clear and simple,
No more than three words,
And then repeat your intention three times silently with conviction.
Make any final adjustments with your clothes,
Your blanket or your pillow,
And if you haven't already,
Allow your eyes to gently close,
And wherever you are,
Inhale fully through the nose and exhale completely through the mouth.
Repeat this two more times,
And as you exhale,
Let go of all the worries and troubles.
We will leave our mind for a moment and go on a journey throughout the body,
So with your awareness,
Follow,
Enter and feel each body part that I mention.
Start by feeling your right hand thumb,
Second finger,
Third finger,
Fourth finger,
And little finger.
Feel the palm of the right hand,
A warm tingling sensation,
And feel your lower right arm,
Left arm,
Right chest,
Right side of the abdomen,
Right hip,
Right upper leg,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Feel the sole of the right foot and feel the thumb of your left hand,
Second finger,
Third finger,
Fourth finger.
Feel the palm of your left hand,
Feeling the sensation of aliveness,
Spreading up left arm,
Left shoulder,
Left chest,
Left side of the abdomen,
Top of the left foot,
Second toe,
Third toe,
Fourth toe.
Feel the sole of the left foot,
Then bring your awareness from the furthest point of the sole of the left foot all the way to the crown of your head.
Feel a wave of relaxation spreading down,
Releasing any tension in your forehead,
Releasing any tension around the eyebrows,
Allowing the jaw to let go,
Your nostrils to relax,
Feeling how your whole face is relaxed,
Feeling the tip of your nose,
Gently observing how air is entering and leaving the nostrils,
Observing how cooler air is entering,
Observing the rising and falling of the belly,
Leaning into that peaceful rhythm of your breath,
Feeling how time and space dissolves,
From here we will count back from 17 like this,
1,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40,
41,
42,
43,
44,
45,
46,
47,
48,
49,
50,
51,
52,
53,
54,
55,
56,
57,
58,
59,
60,
61,
62,
63,
64,
65,
66,
67,
68,
Inhale 10,
Belly rises,
Exhale 10,
Belly falls,
Continue this count until you reach 1 and if you lose your count,
Gently start over at 17 to gaze deep into the darkness beneath your closed eyes,
Allow colors and patterns to emerge out of the darkness,
Simply observe the happenings,
Thoughts and emotions might rise and fall,
Just as sound comes out of silence,
They too seem to emerge out of nothingness and when left to be,
They dissolve back to nothingness and inner peace and harmony is at bay,
You clearly visualize yourself standing in a forest,
The birds are welcoming in the morning,
The forest is calm and peaceful,
The ground beneath you is soft and friendly,
And as you walk through the forest,
You reach a clearing and in that clearing stands a small house,
Smoke is coming from the chimney and there is an old stone staircase leading to the front door and as you reach the door,
It opens up and somebody dear to you is greeting you with a smile,
Tears of joy are streaming down your cheeks as you enter the warm and cozy house,
On the table stands a beautiful dinner and you eat and laugh with the host until the sun is about to set,
Then you lay down in the bed in front of the fireplace and you drift off into a deep and beautiful sleep,
