Yoga Nidra

Please make yourself comfortable either sitting up or lying down and when you're ready gently close your eyes and now that you're starting to rest with your eyes closed and starting to feel safe starting to feel secure I'd like you to take three very deep breaths and then breathe normally so go ahead now breathe in very deeply and now exhale now take another breath in and just allow your breathing to return to a pace that's right for you at this time and bring your awareness to your eyes notice how comfortable they feel and just focus on only my voice now put aside any thoughts that come to mind I'm going to draw your attention to various parts of your body and as I draw your attention to that part I want you to relax every muscle and nerve in that part of your body so draw your attention to your fingers your hands your wrists and your forearms your upper arms and as you consider this area of your body just be aware of any tension in those muscles and concentrate on that tension now relax all those muscles every nerve every fiber in your hands and attention to flow away to drain down just let those muscles come to rest lengthening and loosening and let them just feel very comfortable heavy and when you've relaxed those muscles in this way I want you to concentrate on your feet your ankles and be aware of any tension in those muscles and as you concentrate on them relax every muscle every fiber in your legs allowing all of that tension to just flow away to drift down lengthening and loosening so that these muscles feel very loose comfortable heavy and very very and now be aware of your trunk your stomach muscles your chest muscle and notice too how all the muscles in this part of your body are now becoming more and more relaxed lengthening loosening as all the tension just drains away now just like the grains of fine sand in an hourglass now be aware of your shoulders the muscles in your neck and your scalp just be aware of the tension here and now you can release that tension as every muscle in this part of your body now becomes more and more relaxed loosening and lengthening very so that you can feel all the muscles throughout your entire body now loose limp as that comfortable heaviness continues now every part of your body feels so heavy and comfortable so easy you're so much at ease now and every muscle and nerve in your entire body is completely relaxed you feel so pleasantly heavy so completely relaxed you just want to continue in this way going into a deeper,

Deeper relaxation and now I'm going to count down from one to three and on the count of three you will have drifted into a much deeper and deeper relaxation than the one you were in at the moment one your entire body is completely relaxed every muscle and nerve is completely relaxed and at ease and your body feels your head feels so heavy and so sleepy it's a very pleasant feeling you feel so heavy and tired and you keep falling further and deeper into relaxation and your thoughts are vanishing all you can do is think of relaxation deep sound relaxation you are now in a deep and you'll continue to drift deeper and deeper so that every word I speak will put you into a deeper and sounder sleep and all you can hear is my voice you can hear no other sounds all the other sounds that surround us background noises traffic noises all of these are insignificant you become oblivious to all of these because all that is important is the sound of my voice the words I speak to you as you continue to relax deeper and deeper and deeper and as you relax into this deep and special relaxation your subconscious for your protection takes note of all that is happening around you so my suggestions that rule for your benefit reach directly to your inner subconscious mind and these thoughts and suggestions become deeply embedded firmly fixed in the innermost part of your own perfect mind they remain with you long after you leave me today remaining there to help you to begin to make those changes you wish to make for your own betterment and as you relax more and more deeply now your own self healing forces are switched on and enhanced muscles nerves the very fibres of your being rest and release they soothe your mind healing forces flow through you repairing replacing and re-energizing and this special relaxation enables you to feel so much fitter and stronger and much more alive in every way your mind is serene and tranquil and you are filled with a deep sense of well-being and inner peace and as you drift even deeper now these feelings increase and will stay with you long after we have completed our work here today and this newly found inner strength enables you to concentrate your mind more keenly your memory improves and you feel more self-assured whatever you are doing whatever is going on around you you have no need to think about yourself as your thoughts are directed outwards from yourself to the world around you to what you sense about you every day you become more relaxed more steady and more settled mentally and physically your talents your abilities all your special qualities grow stronger and more rewarding and you recognize your own true worth and become more aware of your true potential and this growing inner awareness makes you more aware of others their qualities abilities and limitations you grow more tolerant and your own natural warmth begins to manifest itself friends relations colleagues those around you those who are close to you begin to notice this they begin to warm to you and your relationships become easier closer and much more rewarding you feel more self confident your willpower self esteem determination and self assurance grow with each day you feel more comfortable within yourself and within your surroundings as day by day these positive feelings develop deep within you day by day life becomes more pleasurable more fulfilling as you feel so much better within yourself and about yourself in every way and now as I continue to speak to you the sound of my voice will continue to soothe you down into a deep restful relaxing sleep drifting deeper down deeper and much deeper into relaxing deep sleep drifting deeper down and allowing all these positive ideas thoughts and suggestions to remain with you as you drift down into a restful relaxing sleep a deep relaxing sleep peaceful restful