Hi everyone.
I'm Rahul and I welcome you to this yoga nidra session.
Take a moment to prepare your space.
You may choose to sit upright with support or lie down comfortably on your back,
Placing a pillow under your head or knees if needed.
Make sure your body feels completely at ease.
Allow your arms to rest naturally by your sides.
Close your eyes gently.
This is your time,
A gift to your body,
Mind and spirit.
Begin by taking a slow,
Deep breath in through your nose and exhale gently through your mouth.
Feel the air moving in and out like the waves of the ocean.
Inhale,
Filling your lungs fully.
Exhale,
Releasing all tension.
With each breath let your body sink in deeper into stillness.
Feel your shoulders drop,
Your face softens and your whole body begins to relax.
Now bring awareness to your body,
Part by part.
Feel your right hand,
The palm,
The fingers,
The wrist,
Forearm,
Elbow and shoulder.
Let it soften completely.
Shift to your left hand,
Palm,
Fingers,
Wrist,
Forearm,
Elbow and shoulder.
Both arms heavy,
Resting peacefully.
Bring awareness to your chest,
Your heart beating gently and the rise and fall of your breath.
Now your legs.
Feel your right thigh,
Knee,
Calf,
Ankle and toes.
Then your left thigh,
Knee,
Calf,
Ankle and toes.
Both legs deeply relaxed,
Sinking into the earth.
Now your back.
From your lower spine to the middle and all the way to your shoulders.
Feel the support beneath you,
Holding you safely.
Bring awareness to your neck,
Jaw,
Cheeks,
Eyes and forehead.
Let every muscle soften and release.
Finally,
Sense the whole body resting in stillness.
Now imagine yourself standing at the entrance of a beautiful green forest.
The air feels fresh and cool and you notice the sound of birds singing gently in the trees.
Begin walking slowly along a soft forest path with each step.
Feel the earth,
Firm yet gentle beneath your feet.
Sunlight filters through the leaves,
Casting golden patterns on the ground.
You hear the rustling of leaves in the breeze and the soothing rhythm of nature all around you.
Take a deep breath in,
Filling your lungs with fresh forest air and breathe out,
Letting go of any heaviness.
As you walk,
Imagine your body absorbing the positive energy of the forest.
Every breath fills you with clarity,
Strength and inner peace.
Your aura becomes brighter,
Lighter and more radiant.
Feel this energy flowing through every cell of your body,
Renewing you,
Motivating you,
Preparing you for new challenges with confidence and grace.
Stay here for a few breaths,
Soaking in the forest's healing presence.
Now slowly bring your awareness back to your breath.
Notice the gentle rise and fall of your chest once again.
Feel the air entering and leaving your body.
Begin to move your fingers,
Wiggle your toes and invite gentle movement back into your body.
Maybe roll your shoulders or stretch your arms overhead.
Take one deep,
Refreshing breath in and a long,
Releasing exhale.
When you are ready,
Gently open your eyes.
Carry this calm,
Positive energy with you into the rest of your day.
Namaste and stay healthy.
