Yoga Nidra for deep relaxation,
Flowing like a river,
Letting go and flowing with the river.
The intention for today's practice is to cultivate deep relaxation,
Surrender and find a sense of ease by connecting with the inner imagery of a flowing river.
Lie down in Shavasana,
Your arms slightly away from your body,
Palms facing up,
Relaxing your shoulders,
Closing your eyes.
Take a deep breath in and exhale slowly.
Allow yourself to settle into the stillness.
In your mind you repeat,
Like a river I flow with ease,
With grace.
I trust the path before me,
Allowing peace to guide my every step.
With each breath I release resistance and surrender to the gentle currents of life.
I am calm.
I am clear.
Take a moment to feel your body sinking into the surface beneath you.
There is nowhere to go,
Nothing to do,
Just be in this moment.
Now bring your awareness to your breath.
Inhale deeply,
Exhale slowly.
Feel the gentle rise and fall of your belly,
Like the soft waves of a river.
With each breath you soften,
You relax,
You let go.
Now take a journey through your body,
Bringing awareness to each part.
Bring awareness to your right hand,
Fingers,
Palm,
Wrist,
Forearm,
Elbow,
Up arm.
Shoulder.
Now to your left hand,
Fingers,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Now to your right hand,
Fingers,
Palm,
Wrist,
Forearm,
Elbow,
Upper arm.
Your right foot,
Toes,
Ankle,
Shin,
Knee,
Sole of your foot,
Ankle,
Shin,
Knee,
Your abdomen,
Chest,
Heart center,
Neck,
Jaw,
Cheek.
Your entire body is deeply relaxed,
Surrendering into stillness.
Now imagine yourself standing at the edge of a peaceful river.
The water is clear,
Flowing gently,
Shimmering under the golden sunlight.
You take a step forward and feel the cool water touch your feet.
With each inhale,
The water soothes and refreshes you.
With each exhale,
It carries away tension,
Worries and anything you no longer need.
Now imagine yourself floating on the surface of the river.
The water holds you effortlessly.
There is no need to resist,
Just surrender.
You drift with the current,
Moving with ease,
Carried by the flow of life.
The river knows where it's going and you trust it completely.
You pass by smooth stones,
Lush green trees and soft ripples that shimmer with light.
With each breath,
You become lighter and lighter.
Any burdens,
Any heaviness dissolve into the water,
Carried away by the gentle stream.
You are free.
Now slowly begin to bring awareness back to your breath.
Feel the gentle rise and fall of your chest.
Become aware of the surface beneath you,
The sounds around you.
You bring your awareness back to the outer world.
Gently wiggling your fingers and your toes.
You welcome small movements back to your body.
Keeping your eyes closed.
When you're ready,
You roll onto your side.
You take a moment here,
Pause,
Then gently come up to a seated position.
Keeping your eyes soft and closed.
You place your hands over your heart.
Take a deep breath in.
And as you exhale,
Exhale with gratitude.
In our mind,
We repeat,
I trust you.
I trust the flow of life.
I am.
I trust the flow of life.
I trust the flow of life.
You slowly open your eyes and carry this sense of ease with you.
