Relaxation Nidra.
Lie flat on the floor comfortably,
Arms down beside you,
Legs straight and relaxed.
Allow yourself to normalise breathing,
Heartbeat,
Be in stillness.
Ignore any outside distractions.
Comfortable,
Conscious breathing.
Bring your mind to your toes.
Allow them to relax into the soles of your feet and heels.
Relax the tops of your feet and your ankles.
Bring that relaxation up the calves and the shins to the knees.
Feel all the tendons and muscle and connective tissue,
Nerves,
Bones and joints.
Releasing any tension that's held.
Bring your attention into your hamstrings and quadriceps,
The tissue of the upper leg and into the hips.
Feel the buttocks,
The pelvis,
Front,
Sides and back,
The structure of the hips.
Bring your awareness now to your fingertips,
Each joint through to the hand,
Front and back,
Sides,
Into the wrists,
Continue into the forearm,
Feel the muscle and connective tissue,
Joints and bones,
Nerves and veins.
Come to your elbows,
Release any tension that's held into the upper arm and the shoulders,
In the joint itself,
In the front,
Underneath it,
At the back and the top,
The whole shoulder.
Feel tension dissipating,
Being released,
Letting go.
Bring your awareness now to your lower back,
The tissue of the lower back,
Around the coccyx,
Sacrum,
Pelvis,
Into the muscles either side of the spine,
The spinus erectus,
In the lumbar region.
Feel the whole structure of hips,
Pelvis and lower back,
Relaxing and releasing.
Continue into the mid-back,
The thoracic back,
Up into the muscles around the scapula,
The shoulder blades and the shoulders,
The trapezius,
Into the muscles of the back of the neck,
Back of the head,
Top of the head,
Forehead,
Eyes,
Nose and sinus,
Mouth,
Lips,
Teeth and tongue,
Chin and cheeks,
Around the ears,
All the muscles of the head and face,
Relaxed,
Letting go,
Releasing all the tension,
All the thoughts.
Now into the side of the neck and the front of the neck,
The throat,
Top of shoulders,
Top of chest,
Into the solar plexus,
The muscles of the upper abdomen,
Middle abdomen and lower abdomen,
The whole abdominal region,
Chest region,
Front of body,
So far feet,
Legs,
Hips,
Back,
Fingers,
Hands,
Arms,
Shoulders,
Head,
Chest,
Abdomen,
Into the genitals and base of spine,
All relaxed.
Be at peace as you feel release,
Awareness now in the very tailbone,
As you feel so you see,
The vertebra of the spine,
Tail and coccyx,
Sacrum,
The lumbar spine,
Into the thoracic spine,
Feel each vertebra,
Feel where the ribs insert either side of the thoracic spine and the tissue around them,
The ribs as they travel around the body,
Continue up the spine and the ribs,
Up to the base of the neck,
Including that the shoulder blades,
The bones of the shoulders,
The vertebra of the neck,
Cervical vertebra,
From where the thoracic spine meets into cervical,
Continue up to the very top of the spine in the base of the skull,
Feel every bone,
Every joint,
Every connective tissue,
Every nerve,
The lymphs and the veins,
Arteries,
Capillaries,
Big and small,
The whole spine,
Into the base of the skull,
The bone of the skull,
The occipital skull,
The top,
The forehead,
The bones of the sinus and the cheeks and chin,
Back to the base,
Feeling the top of the spine,
Come now into the tissue,
The occipital brain in the rear,
The tissue,
It's not muscle but it is tissue and in it is the energy of mind and spirit,
Soul and self,
From the occipital brain,
Feel that awareness,
That relaxation of the tissue itself,
On the right side through the right lobe,
From the occipital to the frontal part,
The whole right side,
Feel how each of those occipital lobe and the right lobe go down to the centre at the top of the spine,
Bring that feeling now to the left lobe,
From the occipital at the back to the front,
On the left side,
Feel a connection down to the centre at the top of the spine,
On both sides of the brain,
Feel the links through the body,
The strings,
The filaments of connection,
Right side,
Left side,
Feel those connections,
Tentacles,
Through every part of your body,
All the organs,
Nerves,
Functional areas,
All connected to the lobes of our brain,
Bring this awareness in now to the frontal lobe,
Behind the forehead,
Presence of everyday stuff,
Release,
Focus on nothing,
Allow release,
Feel awareness now down into the very centre of the brain,
At the top of the spine,
The limbic brain,
Controlling eyesight and many other things,
Feel now all the lobes connected down into the spinal cord,
Nerves including vagus nerve,
Feel that energy coming down through the body to nourish and affect the lungs and the heart,
Continue down to the centre,
The solar plexus,
Feel the nourishing energy filling the gall under the right ribs and the liver and under the left ribs,
The pancreas and spleen,
In the centre,
The duodenum and the small intestine around the navel,
Behind the small intestine,
The kidneys and the adrenals and around all of that,
The large bowel ascending on the right,
Transverse,
Right to left,
Descending on the left down to the inguinal colon and the anus,
Allow all organs to relax,
To be at peace,
To be in harmony with each other,
Feel the essence of each organ,
Feel its presence as part of the expression of soul,
Of you in this life,
Continue with that awareness to the genitals and again to the base of the spine,
Now whole body,
Every nerve,
Tendon,
Lymph,
Vein,
Soft tissue,
Myofascial tissue,
Connective tissue,
Tendon and sinew and ligament,
Muscle,
Bone and joint,
Blood supply,
All the tiny capillaries and filaments,
Veins and arteries,
Valves and connectors,
Lymph supply from the ganglion in the centre of the solar plexus out to every organ,
The brain,
The lungs,
The heart,
The stomach,
The duodenum,
The gall,
The liver,
The pancreas,
The spleen,
The kidneys,
Bladder,
Small bowel and large bowel,
Feel the nerves,
The electricity of the body,
The spark of life,
In the small intestine,
Feel the process of connection to brain,
As many nerves in the small intestine as in the brain,
All talking to each other,
Allow peace and love,
Sinking deeply,
The whole soul,
Body,
Spirit,
Breathing,
Energised,
Moving,
Feeling every molecule of being,
The air around you,
The skin and hair,
Sinking deeply in deep relaxation,
Floating gently in ease and peace,
Sinking and floating,
Being immortal in this life,
In this blood,
Conscious and living,
Here now,
Blessed in goodness and truth,
Love and wisdom,
Health and prosperity,
Gratitude and forgiveness,
Giving and receiving and community,
Immortal soul I am and my true heart's wish is paradise for all life,
Everywhere and so it is and so it is,
Be at peace,
Be here as long as you wish,
Keep the feeling throughout your day,
As you slowly breathe,
Wiggle your toes and your fingers,
Your feet and your hands,
Take a deeper breath,
Move your shoulders and your hips,
Your back and your legs,
Your whole body,
Gently moving,
Shifting,
Feeling,
Feel the connection,
Immortal soul,
In conscious living blood,
Here now,
In paradise,
Open your eyes,
As you breathe in,
Press your head against the floor,
Then your neck,
Then your shoulders and chest,
Back of chest,
Slowly feel yourself rising,
Then the lumbar spine and the pelvic spine,
Using your mesentery muscles as a lever to raise your body,
Sitting up,
Sit comfortably,
If you wish,
Continue a meditation,
Be at peace,
Be in this world,
Be of the cosmos and here we are,
Love and goodness,
Thank you very much,
Namaste.
