Yoga Nidra Script: Commune in Serenity with Your Spirit Guide

As you settle into a comfortable position, allow your body to find its natural support. Close your eyes gently and take a deep breath in, filling your lungs with peaceful energy. As you exhale, release any tension you’ve been holding onto, letting it melt away into the surface beneath you.

Now, turn your awareness inward. Feel the gentle rise and fall of your breath, a calming tide that invites you to relax more deeply with each cycle. With every inhalation, invite serenity into your being, and with every exhalation, let go of any distractions or worries that may linger in your mind.

Imagine now a soft light surrounding you, its warmth cocooning you in tranquility. This light represents your spirit guide, a wise presence here to support you on your journey. As you visualise this radiant energy, take a moment to set an intention for this practice—a desire for guidance, comfort, or clarity.

In this safe and serene space, call forth your spirit guide. Feel their presence as a gentle whisper in your heart, encouraging you to connect. As you bask in the stillness, allow your mind to open and receive any messages or feelings that arise. You are safe here, cradled in compassion and love.

Continue to breathe deeply, remaining in this serene communion. With every breath, feel yourself becoming more attuned to the wisdom that flows between you and your guide. Trust in this connection, and know that you are never alone on your journey through life.

Breathe, relax, and simply be, as the bond between you deepens in this sacred moment of Yoga Nidra.

How to Walk Mindfully – A Walking Meditation for Serenity

Walking is often an overlooked activity, yet it presents a wonderful opportunity to cultivate mindfulness and serenity. To begin your mindful walking practice, find a quiet space, perhaps a serene park or a peaceful garden, where you can immerse yourself in the surroundings without distractions.

As you stand still for a moment, take a few deep breaths, allowing the air to fill your lungs. Feel the ground beneath your feet, the texture of the earth or grass, solid and grounding. With your next inhalation, set your intention for this practice—perhaps to cultivate peace or simply to be present.

Start walking slowly, paying close attention to each step. Feel the gentle rise of your foot as it lifts from the ground, the sensation of your heel making contact, and the way your weight shifts as you move forward. Allow your arms to swing gently by your sides, synchronising their movement with the rhythm of your steps.

As you walk, engage your senses fully. Observe the colours around you—the vibrant greens of the leaves, the soft hues of the sky. Listen to the subtle sounds of nature—the rustling of leaves in the breeze, the distant chirping of birds. With each breath, inhale the fresh air and appreciate the scents that waft your way, be it the fragrance of flowers or the earthy aroma of the soil.

If your thoughts begin to wander, gently guide your awareness back to the physical sensations of walking. Acknowledge any distractions without judgement and return your focus to the moment. Each step is an opportunity to connect with the world around you, to find serenity in the simple act of moving.

With practice, mindful walking can become a cherished ritual, a way to ground yourself in the present and cultivate a sense of peace within. Whether it’s a short stroll or a longer journey, allow yourself to savour each moment and discover the joy that comes from walking mindfully.