Hello everyone and welcome.
This is a guided yoga nidra practice.
It is a journey into deep conscience rest.
The state between wakefulness and sleep.
The purpose is to restore your body,
Calm your mind and reconnect with yourself on a deeper level.
You don't need to do anything.
Just follow the sound of my voice and remain aware.
Please lie down in a comfortable position on your back.
Let your legs rest naturally slightly apart.
Arms beside body,
Palms facing up.
Adjust your head,
Shoulders and hips until you feel at ease.
You can use a blanket,
Cushion or bolster if needed to feel fully supported.
It's just up to you.
Close your eyes gently and allow the body to become still.
Now bring your attention to the heart space.
Here plant your sankalpa,
A clear positive intention that supports your well-being.
It can be a short affirmative sentence and a present tense.
Say it to yourself mentally three times with full awareness and trust.
Now bring your attention to your natural breath.
Notice the inhale.
Notice the exhale.
Feel the air moving in through the nose and out through the nose.
Allow your breath to be soft and effortless.
You can observe the gentle rise and fall of the belly and chest.
We will now guide the awareness through the body.
Simply follow my voice,
Placing gentle attention on each part as it's named.
Stay relaxed,
Aware and still as much as it's possible.
With next inhale bring your attention to your right hand.
Be aware of your fingers and relax your five fingers with exhale.
Be aware of your palm and relax your palm.
Bring the awareness to your right hand and relax your right hand.
Be aware of your right wrist and relax your right wrist.
Bring the awareness to your forearm and relax your forearm with exhale.
Bring your awareness to your elbow and relax your right elbow with exhale.
Be aware of your upper arm and relax your upper arm with exhale.
Bring your awareness to your shoulder and relax your right shoulder with exhale.
With the next inhale bring your attention to your left hand,
To your five fingers and relax your five fingers with exhale.
Bring your awareness to your palm and relax your palm of your left arm.
Be aware of your left wrist and relax your left wrist.
Bring your attention to your forearm of your left arm and relax your left forearm.
With the next exhale relax your left elbow.
Bring your attention to your upper arm and relax your upper arm with exhale.
Bring your attention to your left shoulder and relax your left shoulder.
We are still here,
Not falling asleep.
We feel safe and relaxed.
Both arms are relaxed.
With the next inhale bring your attention to your right foot.
Be aware of your toes and relax your five toes with exhale.
Be aware of your right heel and relax your right heel.
Bring your awareness to your right ankle and relax your right ankle with exhale.
Be aware of your calf and relax your calf.
Bring your attention to your right knee and relax your right knee with exhale.
Be aware of your right thigh and relax your right thigh.
Bring your attention to your right hip and relax your right hip.
With the next inhale bring your attention to your left foot.
Be aware of your toes and relax your left toes.
All five toes relax with exhale.
Bring your attention to your left heel and relax your left heel with exhale.
Bring your attention to your left ankle and relax your left ankle with exhale.
Bring your attention to your left calf and relax your left calf with exhale.
Bring your attention to your left knee and relax your left knee with exhale.
Be aware of your left thigh and relax your left thigh with exhale.
Bring your attention to your left hip and relax your left hip.
We are still here,
Mindful,
And we are not falling asleep.
We feel safe and relaxed.
With the next inhale bring your attention to your lower back and relax your lower back.
Be aware of your spine and relax your spine.
With the next inhale bring your attention to your pelvis and relax your pelvis.
Bring the awareness to your belly and relax your belly.
With the next inhale bring the attention to your chest and relax your chest with exhale.
Be aware of your neck and relax your neck.
Relax all the muscles on your neck.
With the next inhale bring your attention to your chin and relax your chin.
Be aware of your cheeks and relax your cheeks.
Bring your attention to the lips and relax your lips.
Be aware of your nose,
Of your left and right nostril and relax your nose,
Your nostrils.
Be aware of your left and right eye and relax your eyes with exhale.
Be aware of your eyebrows and relax your eyebrows.
Bring your attention to your forehead.
And relax your forehead with exhale.
Bring your awareness to your hair,
To your head and relax your head and your hair with exhale.
Now let go completely.
No effort,
No doing.
Just being right now,
Right here.
We remain here in a silence,
Completely relaxed.
We are trying not falling asleep,
We are still here right now.
With the next inhale bring your attention to the heart space.
And remind yourself the sankalpa,
Your affirmation.
And with the next inhale say it to yourself mentally three times with the full awareness and trust.
Notice what you feeling right now.
With the next inhale bring your awareness back to the body.
Feel the weight of your body,
The shape of your limbs,
The contact with the ground.
Very gently and slowly move your fingers.
Then move with your toes very gently and slowly again.
Make small movements if it feels good.
Stretch if you feel the need.
And take a full breath in and a long breath out.
Now gently bring your knees towards your chest.
Roll over to your right side and rest there for a few breaths.
When you feel ready use your hands to slowly come up to a comfortable seated position.
Keep your eyes closed if it feels right.
With the next inhale take a moment to notice how you feel right now.
Notice what you notice.
Observe any changes in your physical body and your mental state.
There is no right or wrong,
Just awareness.
And if you feel good,
Relaxed,
Just try to keep this feeling as long as it's possible.
When you are ready gently open your eyes and smile at the world.
Thank you so much.
Namaste.
