Namaste.
My name is Danielle.
Welcome to a Yoga Nidra full body relaxation,
A complete body scan taking you on the most relaxing journey that will guide you to a state of deep relaxation and heightened body awareness.
In this 30-minute Yoga Nidra practice,
You will immerse yourself in the soothing waves of peace and tranquility,
Shifting your nervous system into rest and digest.
Now,
Find a comfortable space where you can fully relax without any distractions.
You may choose to lie down on your back,
Arms by your sides,
Palms facing upward,
Or any other position that feels nurturing to you.
Take a moment to adjust your body,
Perhaps placing a cushion under your head or a blanket over your body for warmth.
Make those final adjustments to enhance your comfort and begin this well-earned journey of full body relaxation.
Once you are settled,
Close your eyes and begin to turn your attention inwards and take a moment to settle into your space.
Feel the support beneath you,
Allowing yourself to surrender to the present moment.
Let's begin by taking a few deep,
Nourishing breaths.
Inhale deeply through the nose,
Feeling your chest and abdomen expand with each breath.
Exhale slowly and completely.
Releasing any tension or stress from your body.
Let's take another deep breath together.
Inhaling,
Filling your lungs with fresh revitalizing air.
And exhale slowly through your mouth,
Releasing any tension or tightness with each breath.
Please continue inhaling,
Exhaling.
Exhaling.
Now imagine yourself lying down in a vast open field,
Surrounded by the whispers of nature.
The earth holding you,
Cradling your body,
Giving you the support that you need.
Feel all the weight lifting off of your body with each exhale.
Gravity doing all the work.
Every muscle,
Every fiber of your being begins to relax and let go.
Allow yourself to sink deeper into this feeling of relaxation and surrender.
The earth is holding you,
Supporting you and nurturing you with its grounding energy.
Give yourself permission to let go.
Let go of any worries,
Any stress,
Any tension that you may feel in your body.
You are safe,
Held and free to simply be in this moment of peace and tranquility.
Now listen carefully to the whispers from your heart.
Take a moment to set a heartfelt intention for this yoga nidra practice.
Your sankalpa,
A positive affirmation or intention that resonates deeply with you.
A simple phrase.
Let it be something that nourishes your soul and guides you towards inner peace.
If you don't have a sankalpa,
Might you try?
I embody inner stability and tranquility in all situations.
Once you have your intention,
Repeat it silently to yourself three times.
Let it sink into the deepest part of your being.
Now,
We will journey through each part of the body,
Bringing awareness and relaxation as my voice guides you.
Just lie still and follow my voice on this inner journey.
Starting down with your toes,
Bring your attention to your right big toe.
Feel any sensations.
Warmth,
Tingling,
Heaviness.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Allow each toe to relax completely.
Sole of your right foot.
Top of your foot.
Right ankle.
Right calf.
Notice any areas of tension or resistance.
Invite them to soften and release.
Right knee.
Thigh.
Right hip.
Feel the weight of your body sinking into the earth beneath you,
Supported and held.
Move your awareness to your whole right leg.
Feel the spaciousness and relaxation in your right leg.
Move to the left side.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Allow each toe to relax completely.
Sole of your left foot.
Top of your foot.
Left ankle.
Calf.
Notice any areas of tension.
Soften and release.
Right knee.
Thigh.
Right hip.
Feel your body supported and held.
Now your whole left leg.
Feel the relaxation in your whole left leg.
Let each part of your body receive the gift of relaxation and ease.
Pelvis.
Pubic bone.
Coccyx.
Sacrum.
Lower back.
Navel center.
Abdomen.
Notice the gentle rise and fall of your abdomen with each breath.
Chest.
Upper back.
Feel the expansion and contraction of your chest with each breath,
Allowing all tension to dissolve.
Right hand.
Feel the sensations in your fingers,
Thumb,
Index,
Middle,
Ring finger,
Pinky finger,
Palm of the right hand.
Back of your right hand.
Wrist.
Forearm.
Elbow.
Like water flowing down a creek,
Let the energy pass over these areas,
Releasing any tension along the way.
Bicep.
Tricep.
Up to your shoulder.
Across the collarbone to your left hand.
Feel the warmth and relaxation spreading through each finger.
Thumb.
Index.
Middle.
Ring.
Pinky finger.
Palm of the left hand.
Left wrist.
Forearm.
Elbow.
Energy passing over these areas,
Releasing tension along the way.
Left bicep.
Tricep.
To your left shoulder.
Collarbone.
Neck.
Throat.
Jaw.
Soften any areas of tightness or holding,
Allowing your throat to open and your jaw to relax.
Cheeks.
Widening.
Lips.
Separated.
Tip of the nose.
Bridge of the nose.
Muscles in your forehead.
Corners of your eyes.
Eyelids.
Eyes relaxing in the sockets.
Eyes resting and held on the tissues.
Space between the ears.
Center of the forehead.
Third eye.
Crown of your head.
Feel expansion and openness as if a warm light is radiating from this point.
Bring your attention to your breath.
Notice the natural rhythm of your breath flowing in and out.
With each inhale,
Imagine you're drawing in pure healing energy.
Feel this energy traveling through your body as if you're breathing in from the bottoms of your feet and slowly moving upwards towards the crown of the head.
Imagine revitalizing every cell of your body.
With each exhale,
Releasing any tension or stress as if the breath is flowing from the crown of the head,
Slowly down through the chest,
Abdomen.
Hips.
Legs.
Thighs.
All the way down to the feet.
Healing energy.
Feel this energy traveling through your body.
Allow it to flow out of your body,
Leaving you light and free.
Continue to breathe in this way.
Breath coming in from the bottoms of the feet and flowing to the crown of the head.
Breath flowing out from the crown of the head down through the tips of the toes.
We'll move through a simple visualization.
Picture yourself standing in a forest.
Feel the soft earth beneath your feet.
Hear the rustle of the leaves in the breeze.
Visualize a beautiful shimmering pond.
The surface of the water is calm and still,
Reflecting the clear blue sky above.
As you gaze into the pond,
Notice a smooth,
Polished stone resting at the water's edge.
Stability and a sense of grounding.
Each breath,
Imagine yourself picking up the stone,
Holding it in your hand.
Feel its cool,
Smooth surface against your skin.
As you hold the stone,
Feel a sense of inner strength and resilience washing over you.
Know that you carry this sense of grounding with you wherever you go.
Once again,
Listen carefully to the whispers from your heart.
It's time to return to your Sankalpa that you set at the beginning of this practice.
Feel its power and presence within you.
I embody inner stability and tranquility in all situations.
Repeat your intention three times to yourself.
Allow its energy to resonate within the depths of your being.
Slowly bring your awareness back to your physical body.
When you're ready,
Wiggle your fingers and move your toes.
Take a deep breath in,
Feeling the rejuvenating energy filling your body.
On your next exhale,
You might push yourself off to your side in a fetal position.
Pause.
Notice how you feel,
Perhaps more relaxed,
Centered and at peace.
Remind yourself you can return to this state of deep relaxation and inner peace whenever you need to.
When you feel ready,
Slowly open your eyes.
This concludes our Yoga Nidra full-body relaxation and body scan practice.
Thank you for joining me on this journey of relaxation and inner exploration.
If you enjoyed the practice,
I invite you to share it with others who may benefit.
May you carry your inner strength,
Stability and balance with you on your life's journey.
Until we meet again,
Namaste.
