Welcome to Yoga Nidra practice.
My name is Elena and I will be guiding you through this practice.
This meditation will help you relax deeply and open your heart to love.
Prepare by coming into a restful position on your back.
Your back is in one line,
Your feet are hip distance apart and your eyes are closed.
Take a few deep breaths.
With each inhale your lower belly is rising and with each exhale your lower belly is falling.
Deep,
Long,
Relaxing breaths.
With each breath you are leaving behind all experiences of the day and arriving in the present moment.
Listen to all the sounds around you.
Let your attention hover from one sound to another without lingering.
Then let go of the sounds.
Come into complete stillness.
Your body is at rest and your breath is deep and relaxed.
Bring to mind your sankalpa,
Your intention.
Repeat it to yourself internally three times.
Now bring your awareness to your physical body.
Let your body sink deeper and deeper into the surface you are resting on as I guide you through different parts of your body.
Become aware of your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
Back of the hand,
Wrist,
Forearm,
Upper arm,
Shoulder,
Armpit,
Foot,
Side,
Waist,
Hip,
Lower leg,
Ankle,
Heel,
Front of the foot,
Sole of the foot,
Right toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
All right toes together.
Continue on the left side.
Bring your attention to your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Lower leg,
Ankle,
Heel,
Front of the foot,
Sole of the foot,
Left toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
All left toes together.
Now your awareness begins to travel through the back of your body.
Your heels,
Ankles,
Calves,
Backs of the knees,
Backs of the thighs,
Buttocks,
Lower back middle back,
Upper back,
Backs of the arms,
Backs of the hands,
Shoulders,
Back of the head,
Crown of the head.
Now your awareness drifts to your ears,
Your forehead,
Eyebrows,
Eyebrow center,
Nose,
Tip of the nose,
Cheeks,
Jaw,
Lips,
Chin,
Front of the neck,
Collarbones,
Front of the arms and hands.
Your awareness moves to your chest,
Continuing with your solar plexus,
Upper abdomen,
Lower abdomen,
Inner organs,
Front of the hips,
Front of the thighs,
Front of the knees,
Lower legs,
Ankles,
Front of the feet,
Back to your toes.
Now bring your awareness to the whole right leg.
Bring your awareness to the whole left leg.
Awareness of both legs together.
Awareness of the whole right arm.
Awareness of the whole left arm.
Awareness of both arms together.
Awareness of the whole back of the body.
Awareness of the whole front of the body.
Awareness of your whole body together.
Awareness of your whole body.
Now awaken in your body a feeling of contraction.
With every breath your body is becoming more and more contracted.
Intensify the feeling of contraction.
Then gradually relax into this experience of contraction.
Reverse the sensation and awaken a feeling of expansion inside.
With every breath your body is becoming more and more expansive.
Intensify the feeling of expansion.
Then gradually relax into this experience of expansion,
Spaciousness,
Openness.
Let go of both sensations now and bring your awareness to your heart space.
Observing an ongoing rhythm of contraction and expansion in your chest.
Visualize your heart space becoming more and more expansive and open with every heartbeat.
Let my words wash over you as you let your body and mind immerse into a feeling of complete relaxation,
Effortlessness,
Lightness and ease.
If it feels good,
Feel free to internally repeat these phrases after me.
I am loving awareness.
I am the essence and the embodiment of love.
I radiate love.
I am always loved and brings me joy to give and receive love.
I am worthy of love and I receive it with ease and effortlessness.
Being loved and letting love into my experience is the most natural thing.
My heart is open to love.
I trust love.
I am guided by love.
I am surrounded by love in all forms.
The universe is full of love.
I let go of all resistance and let love in.
I attract loving,
Caring souls into my experience.
Now remember your sankalpa,
Your intention and repeat it to yourself mentally three times.
Become aware of your external environment and your physical body again.
Begin to gently awaken your fingers and toes.
Open your eyes.
Thank you for meditating with me today.
The practice of Yoga Nidra is now complete.
