Hey there , this is a yoga nidra meditation for deep relaxation . So find a comfortable position , lying down on your back , allowing your legs to rest naturally apart , arms relaxed at your sides , with your palms facing up . Close your eyes gently and take a deep breath in and slowly exhale . This is the time for you to surrender and to rest , to nourish your body and mind . There's nothing to do , nowhere to be . Just this moment , just you , just you . We're going to take a moment to find our sankalpa , our intention . Bring to mind a positive intention , something you wish to cultivate within yourself . It may be a word , a phrase or a deep longing of the heart . State this intention silently , as if it has already come to pass . Let it settle into your being . Now bring your awareness to different parts of your body , just following my voice as the lead and as you notice each area . Simply observe , observe without judgment , observe without movement . Bring your awareness to your right hand , thumb , second finger , third finger , third finger , fourth finger , pinky finger , the palm of your right hand , the back of your right hand , the back of your hand , wrist , forearm , elbow , upper arm , shoulder , upper arm , shoulder Right collarbone , right side of the chest , shoulder , waist , hip , thigh , waist , hip , thigh , knee , shin , ankle , top of the foot , sole of the foot Big toe , second toe , third toe , fourth toe pinky toe . Now shift your awareness to the left side of the body , moving in the same way left hand thumb , second finger , third finger , fourth finger , pinky finger , left palm , left palm , back of the hand , wrist , forearm , elbow , upper arm , shoulder , left collarbone , left side of the chest , waist , hip , thigh , ankle , top of the foot , sole of the foot , big toe , second toe , big toe , second toe , third toe , fourth toe Pinky toe , pinky toe . Now bring awareness to the back of the body the heels , backs of the legs , legs , spine , shoulder blades , the back of the head and now the front of the body , forehead , eyebrows , eyes , cheeks , nose , lips , jaw , throat , chest , belly , your entire body , whole and complete , resting in stillness .
Speaker 1Now become aware of your breath . Observe its natural rhythm without changing it . Notice the gentle rise and fall of your belly , the expansion and contraction of your ribs , the sensation of air flowing in and out of your nostrils . Begin to count your breaths backwards from 27 to 1 . 27 inhale exhale . 26 inhale exhale , and so on . Take your time . If you lose track , simply start again , without frustration . Let your breath be a steady anchor guiding you deeper into relaxation .
Speaker 1Now imagine yourself in a serene place , perhaps a quiet forest , a peaceful beach or a starlit sky . Feel the textures around you , the warmth of the sun , the cool breeze , the grounding earth beneath you . Visualize a golden light above you , gently descending to envelop your body . This light is warm , healing and filled with peace . It flows through your forehead , down through your throat into your heart , radiating outward out word . Feel yourself becoming lighter , more expansive , filled with ease .
Speaker 1Slowly begin to bring awareness back to your body . Feel the surface beneath you , notice the movement of your breath , gently wiggle your fingers and toes and , if you feel ready , stretch softly . I want you to revisit your sankalpa , your intention that you set at the beginning of this practice , and notice how it feels now as it integrates deeper into your awareness . And , when you're ready , roll onto one side , slowly sitting up , bringing your hands together close to your heart , bowing your head in gratitude for this time that you took for yourself . Namaste , my friend , you are rested , you are aware and you are whole . Carry this deep sense of peace with you into the rest of your day , until next time .