Welcome to this beautiful yoga nidra practice.
This guided meditation will help you enter a state of deep relaxation and inner awareness.
Find a comfortable position lying down on your back with your arms resting gently at your sides.
Close your eyes and begin to focus on your breath.
Allow yourself to surrender to the present moment,
Letting go of any tension or stress.
Take a deep breath in,
Filling your lungs completely,
And exhale slowly,
Releasing all of the air.
Take another deep breath in and exhale,
Letting go even more.
With each breath,
Feel yourself sinking deeper into relaxation.
Allow your body to become heavy,
Surrendering to the support of the ground beneath you.
Now bring your awareness to your body.
Feel the points of contact where your body meets the surface beneath you.
Notice the sensation of your clothes against your skin,
The temperature of the air around you.
Simply observe without judgment.
We will now begin a journey of awareness through your body.
As I mention each part of your body,
Simply bring your attention there and mentally repeat the name of the body part to yourself.
Feel a sense of relaxation and release in that area.
Start by bringing your awareness to your right hand.
Feel your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel the palm of your hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Now move your awareness to your left hand.
Feel your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel the palm of the left hand,
Back of the left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Bring your awareness to your right foot.
Feel your right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the sole of your right foot,
Top of the foot,
Ankle,
Shin,
Calf,
Knee,
Thigh,
Hip.
Now move your awareness to your left foot.
Feel your left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the sole of your left foot,
Top of the foot,
Ankle,
Shin,
Calf,
Knee,
Thigh,
Hip.
Bring your awareness to your lower back.
Feel the sensation of your back against the surface beneath you.
Move your awareness up to your middle back.
Now to your upper back.
Feel your spine,
Vertebrae by vertebrae.
Bring your attention to your abdomen,
Feeling the rise and fall of your belly with each breath.
Move your awareness to your chest,
Noticing the rhythm of your heartbeat.
Bring your awareness to your neck.
Feel your throat.
Now your face.
Relax your jaw,
Your mouth,
Your tongue.
Feel your cheeks,
Your nose,
Your eyes,
Your forehead.
Bring your awareness to the top of your head.
And finally,
Feel the entire body as a whole,
Relaxed and at peace.
Now take a moment to bring your mind,
Your intention,
Your affirmation.
It can be something you wish to cultivate in your life,
A positive statement about yourself,
Or even a goal you want to achieve.
State it in the present tense,
As if it is already true.
For example,
I am calm and at peace.
I am healthy and strong.
I am going to have a peaceful night rest.
Now,
Mentally repeat your intention three times,
Feeling that it is true,
Believing with confidence that your intention is already happening.
Now I invite you to let go of your intention,
Trusting that it will manifest in its own time.
Bring your awareness to the natural flow of your breath.
Notice the cool air as it enters your nostrils,
And the warm air as it leaves.
Simply observe the breath without trying to change it.
Visualize yourself standing at the edge of a peaceful forest.
The sun is shining and you can hear the gentle rustling of leaves.
Begin to walk along a path that leads you deeper into the forest.
With each step,
You feel more and more relaxed,
At peace,
And connected with nature.
As you walk,
You come across a beautiful clearing,
Bathed in sunlight.
There is a soft,
Grassy area where you can sit or lie down.
Feel the warmth of the sun on your skin,
The gentle breeze against your face.
This is your sanctuary,
A place of deep peace and healing.
Spend a few moments here,
Simply being.
Allow any thoughts or worries to drift away,
Carried by the breeze.
In this space,
You are safe,
You are whole,
And at peace.
When you are ready,
Begin to bring your awareness back to your breath.
Feel the gentle rise and fall of your abdomen.
Start to become aware of the room around you,
The sounds,
The sensations.
Gently wiggle your fingers and toes,
Bringing movement back into your body.
When you feel ready,
Slowly open your eyes,
Bringing yourself back to the present moment.
Taking a deep breath in,
And exhale fully.
Know that you can return to this place of peace and relaxation whenever you need to.
Carry this sense of calm and inner peace inside you.
At this time,
You can carry on with your day,
Or drift into a peaceful slumber.
Thank you for practicing Yoga Nidra with me today.
May you continue to experience peace,
Balance,
And well-being in all aspects of your life.
