Welcome to this Yoga Nidra practice.
This is your time to turn inward,
Reconnect with your inner peace and allow yourself to feel grounded and safe.
Begin by finding a position that feels deeply comfortable for you.
Ideally lying down on your back with your arms resting at your sides and your palms facing upward.
Or perhaps making any adjustments your body needs.
That's perfectly okay.
Take your time here.
Shift,
Adjust and settle.
Let your body naturally release into this position as you feel the surface beneath you supporting every part of you.
Allow yourself to truly arrive here,
Feeling grounded and fully supported by the earth below.
As you rest in this comfortable posture,
Know that you are in a safe,
Nurturing space where you can let go of any tension and simply be.
When you feel ready,
Just let your position be as it is,
Accepting it without needing to change anything.
Just allow your awareness to rest within your body,
Feeling comfort and ease as you settle into this moment.
I invite you to set a personal intention for this practice,
A sankalpa.
You might choose something like I am grounded or any other intention that aligns deeply with you in this moment.
Let this sankalpa serve as a gentle reminder of the support and stability within you.
Now silently repeat your sankalpa or I am grounded to yourself three times.
Allow this intention to settle deeply within you,
Planting it as a seed of stability that will guide and support you throughout your practice.
Gently reminding you of your inner strength and groundedness.
Bring your attention gently back to your body.
Feel the support of the surface beneath you,
Allowing it to cradle and hold you.
As you settle deeper,
Notice any areas that may still feel tense or tight.
With each natural inhalation,
Invite warmth and softness into those spaces.
And with every exhale,
Imagine releasing any lingering tension.
Allow your body to sink a little more,
Melting into the ground below,
Feeling the comfort of simply being present in this moment.
Imagine a wave of relaxation,
Warm and soft,
Beginning at the top of your head.
A deep grounding energy flowing slowly,
Easing and supporting every part of you,
As if it knows exactly how to guide you into complete relaxation.
This wave of relaxation begins at the crown of your head,
Drifting gently over your scalp,
Forehead,
Temples,
Wrapping everything in warmth and comfort.
Sense its gentle presence as it touches your forehead,
Softening your temples and relaxing your eyes.
Notice your eyes and cheeks soften,
Your jaw releasing,
Feeling deeply soothed and grounded.
As the wave flows over your shoulders and upper arms,
It covers your chest and upper back at the same time,
Allowing you to breathe deeply.
It fills your torso,
Opening your heart and chest,
Grounding you with every breath.
Your shoulders feel heavy,
Sinking into the surface beneath you,
As if they're melting into a steady,
Supportive embrace.
The wave of relaxation moves lower,
Covering your abdomen and flowing down both arms,
Bringing calm and comfort.
It fills your lower arms,
Flowing through your elbows and wrists,
Down to each finger on both hands.
Thumbs,
Index fingers,
Middle fingers,
Ring fingers and little fingers.
The entire hands feeling warm,
Heavy,
Relaxed.
The relaxation now moves over your hips,
Filling them with grounding warmth,
Inviting you to settle in more deeply into the surface beneath you.
Both legs feeling relaxed as the wave flows down over your thighs,
Knees and calves.
Feel the wave's gentle presence wrap around your knees,
Then lower legs,
Filling them with peace,
Easing into a restful state.
As the wave of relaxation reaches your ankles,
It flows into your feet,
Touching each toe on both feet.
Big toes,
Second toes,
Third toes,
Fourth toes and little toes.
Wrapping both feet in warmth and comfort,
Connecting you deeply to the ground below.
Feel this wave of relaxation holding you fully,
Rooting you in peace,
Grounding every part of you.
This relaxing embrace holds you,
Covers you,
Keeps you safe,
Supported and at ease,
Leaving you completely at rest,
Deeply connected to a steady sense of calm.
Imagine yourself on a serene beach where the soft sand cradles your body and the gentle waves create a soothing rhythm.
The sun is setting on the horizon,
Painting the sky in warm colours of orange,
Pink and purple.
Feel the warmth of the sun on your skin,
Enveloping you in a comforting embrace.
As you lie there,
Notice the sound of the waves against the shore.
Each wave brings with it a sense of calm,
Washing away any tension or restlessness.
Picture the clear blue water inviting and refreshing,
Reflecting the colours of the sky.
Inhaling deeply,
Taking in the salty scent of the ocean air,
Filling your lungs with serenity.
Visualise a gentle breeze caressing your face,
Carrying with it the sweet whispers of nature.
Allow the soft rustling of palm leaves in the background to further relax you as you feel completely at ease in this tranquil space.
As you settle deeper into this experience,
Imagine that with each wave you are released from any burdens you may carry.
Visualise those burdens dissolving into the sea,
Becoming part of the water,
Flowing away from you,
Leaving you lighter and at peace.
In this beautiful sanctuary,
You have all the time you need.
Feel the support of the ground beneath you,
Connecting you to the earth,
Grounding you and providing a sense of stability.
As you continue to relax in this beautiful beach setting,
Just allow yourself to sink deeper,
Drift deeper into the sand,
Feeling completely supported by the earth beneath you.
With each exhale,
Release any remaining tension from your body,
Letting it melt away like the waves washing onto the shore.
Gently bring your mind to a sense of calm and tranquillity.
Imagine this feeling as a warm light embraces you,
Starting at the crown of your head and slowly cascading down through your body.
Let this warm light flow down through your forehead,
Relaxing your brow and soothing your eyes.
Feel this light travel down your cheeks,
Your jaw and your neck,
Releasing any tightness or strain.
Allow it to continue down your shoulders,
Flowing effortlessly through your arms and all the way to your fingertips.
With each breath,
This warm light spreads through your chest and abdomen,
Filling you with a sense of peace.
Feel the light radiating through your back,
Relaxing each vertebrae and flowing down into your hips,
Thighs,
Knees and calves.
Finally,
Let this warm light reach your feet,
Grounding you even more into this peaceful space.
And with every breath you take,
Imagine this light becoming brighter and more comforting,
Allowing you to sink deeper into the light of your being.
As you rest in this state of deep relaxation,
Allow yourself to fully enjoy this moment of stillness.
And know that you can return to this peaceful space whenever you wish.
Now gently start noticing sensations in your body.
Feel the weight of your body softly against the surface beneath you.
Take a moment to appreciate the comfort that surrounds you.
Begin to notice the rhythm of your natural breathing,
Allowing it to guide you back into a state of alertness.
Gently begin bringing your awareness back to your surroundings.
With each inhale,
Invite energy into your body.
And with each exhale,
You take the feeling of groundedness with you.
Remember that your sankalpa is now planted deep within you,
Guiding you as you move through your day.
You can carry this sense of tranquility and empowerment with you,
Returning to it whenever you need.
And when you feel ready,
Slowly open your eyes,
Bringing your awareness back to the space around you.
Take a moment to notice how you feel,
Allowing the sense of peace you cultivated to linger within you.
