Yoga Nidra for relaxation.
Finding a comfortable place to lie down,
Or you can do this meditation seated as well.
If you're lying down in Shavasana,
You want your arms to be about 45 degrees away from the body.
Your feet are either hip-width,
Met with a pot,
Just falling to either side in a comfortable place.
Taking the next few deep breaths in and out and relaxing your muscles.
Connecting your shoulder blades to the ground and focusing on your natural breath.
If you're seated in a chair or on the ground,
Just making sure your seat bones are connected to the floor.
Your shoulders are rolled back and down relaxed,
Allowing your hands or the palms of your hands to rest on your thighs or knees.
And gently preparing for this Yoga Nidra session by closing your eyes.
Letting your body melt into the body of earth and letting your body get ready for the Yoga Nidra session.
Yoga Nidra psychic divine sleep.
During this time you'll awaken the sense of feeling your body and listening to your body.
It is natural to flow in and out of conscious hearing so not trying too hard.
Just being present with your breath,
My voice.
And if your mind travels,
You can bring it back to your breath,
My voice.
You are in a safe environment.
You become aware of your surroundings,
Where you're seated or lying down,
The walls,
The ceiling.
Become aware of the sounds that are near and far,
The sound that is closest to you,
The sound of your breath,
The sound of your breath.
Bring awareness to your eyelids.
Notice a feeling of heaviness in your eyelids.
Noticing how your body is feeling.
Allow your muscles here to relax.
Let go of whatever you may be holding on to.
Become loose and comfortable,
Releasing tension.
Become relaxed.
Your body is relaxed.
Your body is relaxed.
This is the time for your sankalpa,
Your positive statement.
Go deep inside yourself and notice your heart's deepest longing,
What your heart desires.
Create an intention,
An affirmation based on your heart's longing.
A positive statement in the present tense,
As though it has already happened or happening.
I am relaxed.
I am calm.
I am relaxed.
I am relaxed.
Repeating it three times in your mind with the present feeling,
The present emotion.
Traveling your awareness through your different body parts and relaxing them further.
Simply feeling each part of your body and allowing it to relax a little further.
Bring awareness to your right hand.
Your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
The palm of your right hand,
The back of your right hand,
Your wrist,
Lower arm,
Upper arm,
Right shoulder,
Right side of your chest,
Right side of your abdomen,
Right hip,
Right thigh,
Right knee,
Right shin,
Right ankle,
The top of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of your right foot,
Right heel,
Right calf muscle,
The back of your right knee,
Back of your right thigh,
Your glute,
The right side of your back,
Your shoulder blade,
The whole of your right side,
Relaxed,
Heavy,
Melting into the body of earth,
Releasing with every out breath.
We bring awareness to your left side.
Left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your left hand,
The back of your left hand,
Your wrist,
Lower arm,
Upper arm,
Left shoulder,
Left side of your chest,
Left side of your abdomen,
Left hip bone,
Left thigh,
Left knee,
Shin,
Ankle,
The top of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of your left foot,
Heel,
Calf muscle,
The back of your left knee,
Left thigh,
Glute,
The left side of your back,
Left shoulder blade,
The whole of your left side is relaxed,
Heavy,
Surrendering into the body of earth.
Bring awareness to the subtle physical points between the body and the floor.
Feel the meeting points between the back of your head and the floor,
Your upper back and the floor,
Your shoulders,
Arms,
The back of your hands,
Your lower back,
Hips,
Thighs,
Calf muscles connected to the floor,
Your heels connected to the floor,
Feeling the sensation of your body points connected to the floor,
Feeling the heaviness,
Feel the relaxation.
Bring awareness to your heart centre,
Your throat centre,
The front of your neck,
The back of your neck,
The back of your neck,
The back of your neck,
The back of your nose,
The back of your nose,
Nostrils,
Eyes,
Eyebrows,
Forehead,
Temples on the side of your forehead,
Back of your head,
The crown of your head.
Your whole body is dissolving into the body of earth,
Relaxed,
Heavy,
Healing as it melts into the body of earth.
Visualize yourself walking through a garden of flowers,
Noticing the different colors that may be yellow,
Pink,
Red,
Purple.
Smell the fragrances and see the early morning dew drops on their petals.
Nearby the garden is a fish pond.
Goldfish swim in and out amongst the water lilies.
You watch the goldfish swim amongst the water lilies gracefully.
You see them gracefully moving amongst the water lilies.
You walk further and are in between trees.
You walk between beautiful trees that are bare,
Trees with leaves,
Tall trees,
Shrubs.
There is a clearing between the trees.
In the clearing is a small temple with the aura of light around it.
You walk towards the temple.
You walk towards the door of the temple and you open the door.
It is cool and dim inside.
You find a sense of peace and feel this peace within yourself.
You find a place to sit down on the floor.
You close your eyes and become still.
You hold this peace and harmony within you as the sounds outside you fade away.
Continue your awareness,
Awareness of your meditation for yourself inside the temple.
Continue the stillness,
The silence and hold this peace and harmony within yourself as you stay here for a while.
You stay here till the time when peace and harmony has embraced you.
You bring awareness to the rise and fall of your breath,
The rise and fall of your breath.
You notice the peace and harmony within you.
You bring awareness to the entire universe and earth that is breathing and alive with you.
Bring awareness to every living thing breathing with you.
You inhale calmness,
Exhale relaxation,
Inhale calmness,
Exhale relaxation.
This is the time for your sankalpa.
Your sankalpa from the beginning of the session,
Remembering your heart's longing,
Repeating it three times in your mind with the present feeling,
The present emotion,
The present feeling,
The present emotion.
You bring awareness to your natural in-breath and out-breath,
Awareness of breathing,
Awareness of relaxation,
Develop awareness of your physical existence,
Your arms,
Your legs,
Your body lying on the floor.
Become aware of the meeting points between the body and the floor,
Awareness of your surroundings,
Awareness of the sounds that are around you,
Awareness of the sound of your breath,
The sound of your breath.
As this yoga nidra comes to a natural conclusion,
You keep your eyes closed and you bring awareness to the external world,
The outer world.
Take a deep breath in and out and you gently begin to wiggle toes and fingers,
Stretching the body in any way that is comfortable for you.
You bring your arms next to the body or rest them on your thighs or legs if you're seated.
And if you're lying down,
You're gently gonna bend the knees and taking your time,
You'll take a gentle turn to the left or the right and come into a comfortable seated position,
Noticing your breath with every movement,
With being present,
Noticing how the body is just feeling and holding this peace and harmony within you.
And on your next exhale,
We're all in a seated position and we release our hands from wherever they are.
We rub our palms together for warming palms.
We place our warm palms in front of our closed eyes.
We gently release our hands and slowly open our eyes.
Hold this relaxation and peace within you for the day,
For the night.
Thank you.
