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Yoga Nidra: Hope, Faith & Gratitude.

February 6, 2013

Settle into your quiet, dedicated space and rest in the Savasana, Corpse pose, position. Take a few quiet moments to mindfully assess the physical body noting any discomfort or negative tension that may be present and allowing these sensations to dissolve away through the releasing outbreath, Make any further adjustments needed to lie comfortably still and surrender the body to the support of the floor.

Moving the awareness inwards, allow the countless thoughts of the mind to surrender to the natural rhythm of the breath. Without any intended manipulation allow the mind to become calm and quiet as it consciously follows the breath. With conviction set your Sankalpa / Resolve, mindfully affirming a fulfilling positive intention.

Slowly begin to visualize the following:

ladybird  butterfly

A Rose; A Lady Bird; A Sunflower; A Rainbow; A Butterfly; White Pebbles in a gentle stream;  the Smile of a Child; A Heartfelt Embrace from a loved one.

yoganidr31  Happy Infant

Observe the internal response to perceiving these images and how they evoke feelings of beauty, happiness and love. Consciously allow these feelings to manifest as a bright white light illuminating from within you. Notice how the light shines brighter on each inhalation and how it grows in strength on every exhalation. Embrace this empowering yet soothing light with a welcoming heart and allow its sacred energy to fill you with hope, faith and gratitude. Hope for what will be even better. Faith for believing in your own self and gratitude for the path you have walked and for leading you to where you truly need to be.

hope faith

Stay with this visualization for a few moments.

Slowly bring your attention back to your breath, the sound of the breath, the rhythm of the breath and the feeling of the breath. Move your attention to your toes and gently wiggle them. Feel this awakening physical sensation move through your feet into your legs. Take your focus to your hands and slowly rub the thumb over each fingertip, allowing this movement to resonate through the hands and the arms. Rest your awareness on your breathing and take an invigorating deep breath in and naturally release the breath with a gentle, sighing exhalation. Hugging your knees in towards your chest ease over to the right hand side of the body and gently push up into a comfortable seated position.

Take a few quiet moments to contemplate the peacefulness of body, mind and soul acknowledging the hope, faith and gratitude that exists within you.


Yours in Yoga,



Juanita CaprariJuanita is a certified Yoga teacher, Public Relations Practitioner and has a Bachelor of Arts Degree from UCT with majors in French & Italian. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram, she has been teaching Yoga since 2007. Thanks to her Public Relations experience, Juanita discovered a love for writing and since 2007, after editing a book on Yoga, she has continued her love of the creative word by writing press releases, newsletters and articles highlighting various industries to the philosophy she loves the most, Yoga. Juanita is also the editor for Yoga Awakening Africa. or visit the website or

One Comment leave one →
  1. May 16, 2013 5:47 am

    Beautiful – Thank you!

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