Welcome to this yoga nidra practice for deep restoration and renewal.
My name is Wendy,
And I'm honored to guide you through this peaceful garden session today.
Welcome.
Find a comfortable position where you can lie down and rest completely.
If lying down isn't available,
You can sit in a chair with your spine supported.
Gently close your eyes and begin to bring your focus inward.
Allow your body to be held by the surface beneath you,
Feeling fully supported as you settle in,
Letting go of where you've been so far today,
Releasing as best as you can thoughts about what's on your to-do list.
For the next 20 minutes or so,
You have nowhere to be and nothing to do except listen to my voice and rest.
This is your time,
Your sacred space for restoration.
Let's begin by taking a deep breath in through your nose and then release it slowly through an open mouth with a gentle sigh like this.
Again,
Breathing in fully and releasing completely with a sigh.
One more time,
Deep breath in through your nose and release it slowly through an open mouth.
Breath to return to its natural rhythm.
In yoga nidra,
We plant a seed of intention called a sankalpa.
A sankalpa is a short positive statement about something you wish to cultivate.
You might like to use something as simple as,
I am at peace.
Whatever your intention is,
State it silently or even whisper it softly to yourself.
Let your intention rest in your heart like a seed that's planted in fertile soil.
I am at peace.
And now we'll move on to the rotation of consciousness where we'll bring awareness to different parts of the body.
Simply notice each area as I name it.
There's no need to make any movement.
Simply observe.
Bring your attention to your right hand,
Your right thumb,
Index finger,
Middle finger,
Ring finger,
And the palm of your right hand,
The back of your right hand.
Right side of your chest,
Right side of your waist,
Right knee,
Top of your right foot,
Sole of your right foot.
Now moving to your left hand,
The back of your left hand.
Bring your attention to the left side of your chest,
The left side of your waist,
Sole of your left foot,
Left big toe.
Now bring your awareness to the back of your body,
Your right shoulder blade.
Now bring your awareness to the crown at the top of your head,
Your forehead,
Right eyebrow,
Left eyebrow,
The space between your eyebrows,
The tip of your nose,
Your chin,
Your jaw,
Your throat,
The center of your chest,
Upper abdomen,
Lower abdomen.
Your body is resting peacefully.
And now bring your attention to the natural flow of your breath.
Simply observe without controlling or changing anything.
Notice the cool air as it enters your nostrils and the warm air as it leaves.
Feel the gentle rise of your chest and belly as you inhale and the soft settling of your chest and belly as you exhale.
And now allow your awareness to drift into imagination.
Imagine yourself standing before a beautiful garden gate.
The gate is made of weathered wood that's painted a soft white.
Morning glories climb up the posts in shades of purple and blue.
You gently push the gate open and it swings open easily.
You step into the most peaceful garden you've ever seen.
The first thing you notice is the warm,
Gentle sunlight on your face and on your shoulders.
Its warmth is so comforting.
A soft breeze moves through the garden.
You can feel it brush against your skin.
It's cool and refreshing.
You notice you're standing on a smooth stone pathway.
The stones are warm beneath your feet.
On either side of the path,
There are flower beds overflowing with color.
To your right,
There are roses in deep crimson,
Soft pink into creamy white.
The aroma is sweet and delicate.
And then to your left,
There are lavender bushes humming with bees.
And the calming scent of lavender surrounds you.
You walk slowly along this path.
You're completely safe and at ease.
Up ahead,
You see a graceful willow tree.
And its long branches are swaying gently.
You walk toward the willow.
You're drawn to its peaceful presence.
Beneath the willow's canopy,
You discover a cozy place to rest.
You settle into this perfect resting place.
The willow branches are creating a private sanctuary around you.
And through the branches,
You can see shadows of sunlight.
You hear the gentle sound of water nearby.
Water is trickling over stones.
And birds are singing in the distance.
The air is filled with the scent of flowers.
The rich smell of a garden at peace.
You feel completely held here.
Completely safe,
As if the garden itself is cradling you.
Your body sinks deeper into relaxation.
Your body is heavy and at ease.
Every cell of your body is absorbing this peace,
This stillness,
This deep rest.
You have nowhere to go,
Nothing to do,
Nothing to fix or figure out.
You are simply here,
In this garden,
Being restored.
The sun continues to gently warm you.
The breeze continues to softly cool you.
The water continues to peacefully trickle.
The birds continue their gentle songs.
And you,
You simply rest.
You rest deeply.
You are completely at peace.
Allow yourself to rest here for a few moments in silence.
Drinking in the peace of this garden.
And letting it restore every part of you.
As you rest in this peaceful garden,
Feel your nervous system releasing and resetting.
Stress and worry are gently dissolving like morning mist in sunlight.
You are safe.
Your body is regenerating.
Your mind is clearing.
And your spirit is renewing.
In just a few moments,
We'll begin to return from this garden.
But know that you can come back here anytime,
Anytime you need rest and restoration.
This peaceful place exists within you always.
It's available whenever you need it.
So begin now to deepen your breath slightly by bringing in a little more air into your body.
And then notice the surface beneath you.
The weight of your body.
Notice the space that you're in.
And then gently start to bring some small movements into your body.
Wiggling your fingers and toes.
Pointing and flexing your toes.
Rotating your wrists and ankles.
And just bringing those small gentle movements back into your body.
And then when it feels right,
Slowly open your eyes.
And taking a moment to notice how you feel.
You are restored.
You are renewed.
And you are at peace.
Carry this peace with you as you return to your day.
Thank you again for joining me today.
May love and light fill your heart.
May love and light fill your mind.
And may love and light be with you always.
Sending you so much love and wishing you a wonderful day.
Until we meet again next time.
Namaste.
And just a quick note here for those who are still listening.
If this practice brought you peace,
I'd be so grateful if you'd hit the thumbs up button and share the video with others.
Please also leave a comment for me if you're so inclined.
I loved hearing from you and I read all the comments.
Thank you again for being a part of this healing community.
Sending you so much love and light,
Dear one.
Have a wonderful rest of your day.
