Welcome to this yoga nidra practice.
Today we'll journey inward to plant the seeds of your deepest desires and visualize the outcome of your goal.
Please find a comfortable position lying on your back,
Arms relaxed by your sides and palms facing upward.
Use any props or blankets to support your comfort,
Allowing your body to fully surrender.
Close your eyes and take a deep breath in through your nose and exhale fully through your mouth.
Let go of all tension in your body.
This is your time to relax and align with your intention.
Take another deep breath in and slowly exhale through your mouth.
Feel your muscles softening and relaxing as you release any tension.
Now bring to mind a goal or desire you wish to manifest.
Visualize this as if it has already come true.
How would your life be now in this moment if you have already attained this goal?
Frame it in the present tense.
Use positive and empowering words.
For example,
I am thriving in my dream job.
I am radiating health and vitality.
Think of your intention now and silently repeat it to yourself three times with full faith and belief that it is happened now and has already happened.
Trust that this intention is already taking root deep within you.
Let's begin a gentle journey of awareness through your body as I name each area of your body.
Bring your attention there and allow the muscles to soften and relax.
Begin with the top of your head.
Feel the crown of your head relax.
Move to the forehead,
Smoothing away any tension.
Relax your eyes,
Cheeks,
Jaw and throat.
Feel your shoulders release heavy and grounded.
Bring awareness to your right arm,
Your right hand.
Each finger on your right hand.
Bring awareness to your left arm,
Your left hand and each finger on your left hand.
Move to your chest.
Breathe in,
Breathe out and relax.
Your abdomen softening the belly.
Relax your hips.
Feel your upper back.
Breathe in,
Breathe out and relax.
Your lower back.
Relax your thighs.
Knees,
Calves and ankles.
Feel your feet relax all the way to the tips of your toes.
Your entire body is now calm and completely at ease.
Shift your focus to your breath.
Observe its natural rhythm.
There is no need to change it.
Simply notice the gentle rise and fall of your chest and body.
With each exhale,
Begin counting down from 10 to 1.
Visualise each number and with every number feel yourself drifting deeper into relaxation.
10 9 8 7 6 5 4 3 2 1 Imagine yourself in a safe and peaceful place.
A sanctuary where you feel completely secure and at ease.
It could be a place imagined or a place existing.
Picture it vividly.
Notice the colours.
The sounds.
What do you hear?
The smells.
What scents are floating in the air?
And the sensations around you.
Touch and feel your surroundings.
A screen appears in front of you.
About 45 degrees up from the ground.
Look up to the screen and on it pictures begin to play.
There are pictures of your goal as if it has already come to life.
See yourself in that moment on the screen where your goal is fully realised.
What are you doing?
Who is with you?
How do you feel in that moment?
Breathe in those emotions of success,
Joy and fulfilment.
Feel them within your heart and let these feelings expand within you.
As you continue to see these images playing out in front of you,
Imagine a warm golden light beginning to surround you,
Representing the energy of your manifested desire.
Allow this light to flow through your entire body,
Energising and empowering you.
Silently repeat your intention again,
Affirming your belief.
Use the present tense.
Feel it integrating into every cell of your being.
Trust that it is unfolding naturally,
Exactly as it should.
It is time to gently return to the present moment.
Begin by bringing your awareness back to your breath.
Feel the rise and fall of your chest.
Start to wriggle your fingers and toes.
Slowly stretch your arms and legs,
Taking your time.
When you feel ready,
Pull onto one side,
Curling into a comfortable position.
Keeping your eyes closed for a moment longer,
Gently sit up.
Reflect on the intention you set and the sensations you experienced.
Trust that the seeds you've planted will bloom in their own time.
If you practice journaling,
Record now in your journal your experience of what you went through.
Thank you for practicing Yoga Nidra.
Namaste.
