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In the rush of daily life, finding a moment to reconnect with yourself can seem like a challenge. However, through the practice of Yoga Nidra, you can access deep relaxation and inner peace in just 30 minutes. This guided meditation script is designed to help you release tension, quiet the mind, and immerse yourself in a state of profound stillness and awareness.
Yoga Nidra, often referred to as yogic sleep, is a powerful practice that guides you into a state of conscious relaxation. It’s a journey into the deepest layers of your being, allowing you to reset your nervous system and connect with your higher self.
Before you begin, ensure you’re in a comfortable position, whether lying down or sitting supported. Use pillows, blankets, or whatever else you need to feel fully at ease and ready to let go.
30-Minute Yoga Nidra Guided Meditation Script
Closing the Eyes and Being Present:
Close your eyes and quiet your mind. Be still. Let go of all thoughts, worry, and tension. Give yourself fully to a higher power. Relax, trust, and let go. Breathe in fully and exhale with a deep sigh… Feel a deep sense of contentment and peace in your heart. (pause…)
Deliberate Tension and Relaxation:
We will now move our attention into the body to release trapped energy and move deeper into total relaxation. If you have any health concerns, be mindful and only lightly tense the body.
Upper Body:
Inhale and make fists, deliberately inducing stiffness in your shoulders, arms, and fists. Tighten, then let go completely.
Lower Body:
Inhale and tense your hips, legs, and feet. Tighten, then release completely.
Whole Body:
Inhale, tense your entire body, then exhale and release fully. Observe and feel the energy extend to all muscles, nerves, and cells.
Bumblebee Breath:
Gently close your ears with your thumbs, rest your fingers on your forehead, and take a deep breath in. Begin to hum the sound of a bumblebee, feeling the vibration throughout your skull. Repeat for up to seven breaths. Then stop, bring your arms by your sides, and be still. Notice the energy expanding throughout your entire body.
Universal Instructions:
Remain as motionless as possible. Resolve to stay awake and in touch with the sound of my voice. Allow any disturbances to draw you deeper within. Shift from thinking to feeling, and do absolutely nothing from now on. Drop into the deepest state of tranquility, stillness, and peace.
Complete Yogic Breath:
Follow my guidance as we begin the relaxation breath. Inhale deeply, filling your lungs from bottom to top, then exhale, emptying them from top to bottom. Observe the movement of your abdomen and chest, allowing the breath to release any tension and deepen your relaxation.
Heavy and Light:
Heavy: As I name each body part, feel it becoming heavy and sinking deeper into the ground. Feel your whole body sinking, completely let go.
Light: Now, let the heaviness drain away as you feel each body part become light and buoyant, like a cloud. Sense the emptiness and silence within your body.
Energy Body (Optional):
Feel the lightness of your energy body, free from physical limitations. Experience the freedom of this new dimension as you float in the air, separate from the physical body. Witness your body at peace, resting in stillness, and recognize your true nature as Spirit, free from all limitations.
Integration:
Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation. Here, there is nothing to do or achieve. Allow yourself to merge into this space of non-doing, where your intentions and affirmations are fulfilled with effortless ease. Repeat your intention silently three times, trusting that it has been heard and is being acted upon by a higher power.
Affirmations:
Choose up to three affirmations and let them be absorbed fully:
– “I am released from my self-image to experience infinite potential.”
– “I rest in peace, connected to the silent stillness within.”
– “I am free and clear of all that has happened in the past.”
Allow your entire being to respond effortlessly to these words.
Higher Self and Spiritual Guide:
. Establish yourself in faith and trust, receiving the grace and protection of your higher Self. Feel the presence of your spiritual guides surrounding you, blessing you. Embody this grace and spread it wherever you go. Allow the light and love to flow into any area that needs healing.
Externalize:
Begin to bring awareness back to your breath. Slowly feel yourself rising to the surface of awareness. Move gently, as if waking from a restful sleep. Curl into a fetal position on your right side, feeling the safety and comfort of the womb of existence. Bring your intention into your awareness again, and gradually move to sit up with your eyes closed. Bring a deep sense of peace and contentment with you as you return to your body and open your eyes.
*Visit my website for more yogic wisdom, free resources, and to keep informed about publication timelines for my upcoming books: Radiant Bliss: A Restorative Yoga Journey for the Modern Soul, and Sacred Awakenings: Secrets of Self-Realisation.
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This 30-minute Yoga Nidra practice is your gateway to deep relaxation and inner peace. Through these guided steps, you can release tension, reset your mind, and reconnect with your higher self. Return to this practice whenever you need to restore your body and spirit, knowing that this state of deep stillness is always within reach.