So,
Settling down in a position on your back,
Checking that your maybe head is lying down or something soft,
Maybe slightly supported.
Maybe you have a support under the knees,
Little pillow,
Covering yourself with a blanket.
As much as possible noticing the whole body lying down on the yoga mat and checking if you still need any adjustments so that you feel as comfortable as possible.
And when you settle,
Taking a deep breath in through the nose and out through the mouth.
And you can take another deep breath in through the nose and out through the mouth and exhaling maybe inviting the whole body to soften even a little bit more into the mat and into the ground.
Bringing attention to the contact of the body with the ground one more time.
Feeling the solid support of the floor so that your body doesn't have to hold whatever it doesn't need to hold at this moment and for the next 20 minutes.
Then,
Sensing that your resting body is alive and it's breathing,
It's breathing for you.
You don't have to adjust your breath.
Let's just notice the body naturally breathing for you.
The body naturally breathing for you.
You don't have to adjust the breath.
Simply observe it for a few moments.
We are entering Yoga Nidra,
A meditation that doesn't have any specific goal.
You won't have to achieve anything.
Just rest.
As best as you can,
With that soft effort,
Try to follow my voice,
But in case you get lost into thoughts or in case you fall asleep,
That's okay.
It's no problem.
Maybe you're going to join my voice and my invitations again after a while or at the end of the meditation,
So you don't have to really struggle to hear everything.
In Yoga Nidra,
You can also ask your intuition or your heart if there is anything now in your life that is very important for you and you can create your personal heartfelt wish or sankalpa,
Like a little personal affirmation,
If it makes sense for you.
So right now,
Not thinking about it with the head,
But perhaps bringing attention to your heart,
Just moving your attention to the heart center and placing a question.
What is really important for me right now in my life?
Maybe something comes,
A word or a sentence or a picture,
Maybe nothing,
It's okay.
If something appeared,
You can create a short affirmation,
A positive sentence,
A positive sentence in the present tense,
So for example,
I am calm,
I am healthy,
I am confident.
So if you want,
It's not necessary,
If you want,
Create your sankalpa and repeat it silently in your head three times now.
Now let it go,
Just relax and I will be inviting you to rotate your attention around your body or just mention a part of the body,
Send your attention there as best as possible,
That's it.
We will start on the right side of the body,
So bringing attention to your right hand and the right fingers,
Then the right elbow,
Right shoulder,
The whole right arm,
The right side of the ribcage and the waist,
Right hip,
Right upper leg,
Right knee,
Right lower leg,
Right ankle,
The whole right foot,
The left hand and the fingers on the left hand,
Left elbow,
Shoulder,
The whole left arm,
Left side of the ribcage,
And left side of the waist,
Left hip,
Left upper leg,
Knee,
And lower leg,
Left ankle,
Left foot,
The whole right leg and right foot,
The whole left leg and the left foot,
Buttocks,
The lower back,
Upper back,
Back of the head,
Top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
Both eyes,
Nose,
Cheeks,
Throat,
The ribcage,
The belly,
The pelvic floor,
The whole torso,
The right arm,
And the left arm,
The head,
The whole body,
The whole body,
The whole body,
Your whole body is lying freely,
Breathing calmly,
Just resting.
Now imagine that you are standing on the shore of a lake,
Of a beautiful lake.
Look around.
The lake is surrounded by mountains and forests.
The surface of the lake is calm and clear.
The air is fresh and clean.
Can you feel it on your skin?
Can you breathe in its recharging energy?
Listen to the sound of the rustling trees and the singing birds.
Listen to the silence and tranquility of the lake.
You are surrounded by nature and complete peace.
As best as you can,
Try to feel that absolute calm in every cell of your body.
And stay with these feelings for a moment.
Take a step towards the clean lake and take a drink and feel the water passing through your body,
Flooding the body with nourishing,
Almost magical energy.
The body is made of water and the energy of the lake merges with the body.
And the body merges with the lake.
The body merges with the universe.
And in that connection,
In that merging,
There is complete peace,
Harmony,
And our deep essence.
In this space,
Your heartful wish,
Your sankalpa that you made in the beginning of the meditation also shines.
If you had one sankalpa,
Repeat it now again three times in your head.
And believe that whether you know it or not,
Every cell,
Every particle of you hears and realizes this sankalpa,
This heartful intention.
And every cell in your body also imprints a feeling of harmony and peace.
Now,
In your mind,
Return to that image of the lake,
The image of the beautiful nature,
The freshness,
The peace and harmony that you can carry with you.
Now,
Say goodbye to the lake and return to my voice.
Return to your body and the contact of your body with the yoga mat.
Sensing the body in the room,
Sensing the body being alive.
Take a deep breath into the whole body,
In through the nose,
Out through the mouth.
Yoga Nidra is finished.
But keep that calm energy and start gently waking up.
You can move your toes or move your feet.
Move your fingers,
Perhaps stretch your body a little bit.
And without rushing,
Rolling onto your side and coming up to sitting.
