Chair Yoga Nidra

This yoga nidra can be practiced in a chair and this is a good option for when it is inconvenient or uncomfortable to lie down.

So sit down in a chair if you aren't already.

Place your feet firmly on the floor to relieve low back strain.

It's best for your head,

Your chin and your chest to be aligned.

Don't cross your legs,

Feet or arms for better circulation.

Close your eyes or if you prefer you can have them slightly open.

So let's begin.

Take a deep breath in and sigh it out.

Go ahead and do this a few more times on your own.

Rest your left hand on your right thigh with your palm facing up.

Softly cup your right palm crossed over the left one with a little room between your palms,

Creating a space for your heartfelt pledge to naturally incubate,

Take root and grow.

This hand gesture or mudra will energize and empower your intention.

Allow your breathing to flow for a few rounds,

Being mindful of your experience.

You're welcome to start by bringing into your mind your heartfelt pledge if you have one.

Otherwise,

Think of one now.

This could be an intention for the future or for those practice.

Repeat it three or so times in your mind,

Remembering to be consistent,

Positive,

Brief and in the present tense like it's all happening now.

My life is flowing is a good example.

Allowing it to arise within you,

A quality that supports you and your highest good and life direction.

It's also okay if nothing seems to be happening.

Trust that it will when the time is right.

Or for now,

Just silently say something like this to yourself.

I'm getting healthier,

More and more.

All my true nature is peace.

Take a big breath in and sigh it out while uncapping your hands.

Rest them on your lap.

It's time to relax by moving or tensing each part of your body.

And then drain the tightness away by letting go.

Skip anything that's uncomfortable for you.

During relaxation,

It's typical for your muscles to soften and feel warmer,

Heavier,

Quieter and comfortable.

So let that happen.

Your breath is likely to even out.

It's time to lean into the chair back.

Sensing the contact points between you and the chair.

Noticing how it's supporting you and feeling your legs being supported by the chair seat.

Your arms can rest on your lap and have both feet on the floor.

Let's work from the ground up.

To relax your feet,

Lift them up and start circling your ankles for three or four times.

And then circle them in the other direction three or four times.

When you are done,

Put your feet back on the floor.

To relax your lower legs,

Hold your legs straight out,

Gently but firmly.

Point your toes away from you to stretch them.

Feeling the tension in your legs,

Especially in the ankles and shins.

And then let your feet fall back to the floor.

Notice if you're feeling the sensation of quieting into relaxation yet.

To relax your lower legs more,

Hold both legs straight out again and point your toes back towards your head.

Focusing on your calves.

And then let your feet fall back to the floor.

Let go and relax.

To relax your upper legs,

Press your knees and thighs together and hold.

Notice the tension in your upper legs.

And then let go and relax.

Letting your legs rest a comfortable distance apart.

Notice how you're feeling more and more at ease.

Perhaps your legs are feeling heavy,

Warm and relaxed.

Resolve to keep them still and relaxed for now.

Sinking into the chair more and more.

To relax your abdomen,

Pull in your stomach muscles as much as you want and hold.

Notice the compressed feeling.

And then let go,

Soften and relax.

Feeling and allowing all the knots inside loosening.

Now push your abdomen outward as much as you like.

Feeling your abdominal wall expand.

Making room for all your internal organs and giving them space.

Let go,

Soften and relax.

Allowing this area to soften further.

Still focusing on your belly.

Take a deep breath into the bottom of your lungs and hold.

And then let it rush out.

To relax your chest,

Take a deep breath into your upper lungs and hold.

And then let the air rush out.

Take another full deep breath in.

Filling your lungs up completely and hold it.

And then let all the air rush out.

Feeling more and more at ease.

Notice a full gentle inflation when inhaling and a gentle deflation when exhaling.

Go ahead and notice this movement for a couple of rounds of breathing.

Each time your focus wanders,

Bring it back to breathing.

It's okay to feel yourself relaxing even more each time you breathe out.

To relax your shoulders,

Breathe in while pressing your shoulders up towards your ears and hold.

Now drop your shoulders while releasing your breath.

Let's repeat.

Breathe in lots of fresh air while pressing your shoulders up to your ears and hold.

Now drop your shoulders,

Releasing your breath.

To relax your upper arms and biceps,

Bring your hands up to your shoulders and tense your biceps and hold.

Noticing the tension in your upper arms.

And then let your arms fall to your lap and relax.

Notice how your arms are feeling warm,

Heavy and comfortable.

More and more.

To relax your lower arms,

Hold your arms straight in front of you with your palms facing down.

Bend your wrists so that your fingers point towards the ceiling and hold.

Feeling the tension in your forearms.

And then drop your hands to your lap and relax.

Notice the feeling of comfort in your arms.

Perhaps warm and cozy.

To relax your hands,

Make a fist and hold tightly.

Now spread your fingers apart and hold.

Let go and relax,

Allowing your fingers to uncurl and soften into stillness.

More and more.

Let your hands and arms relax completely.

Resting on your lap.

It's time to relax your neck.

Tip your head over to the right side.

Moving your ear towards your right shoulder.

Be careful not to strain.

And then come back to the middle.

Now tip your head towards the left shoulder and feel the sensations.

And then bring your head back up to center.

Let it wobble until it comes to a comfortable resting position.

To relax the front of your neck,

Bring your chin towards your chest and hold.

And then lift your head up and relax.

Let your head wobble until comfortable and balanced.

To release jaw tension,

Open your mouth and move your jaw up and down and sideways.

Up and down and sideways.

Working out all the tension.

Relax and let your teeth part slightly.

To relax your mouth even more,

Press your lips together tightly.

And then let go and relax.

Softening your lips.

Now press your tongue against the roof of the mouth or into the teeth.

And then let go and relax.

Moisten your lips if you like.

And let your teeth part slightly.

Relaxing the tongue can calm down restless thoughts.

So let your tongue soften like it's jelly.

To relax your nose and cheeks,

Wrinkle up your nose and hold.

And relax.

Relax your eyes,

Squeeze them tightly together and hold.

Relax.

Relax your forehead.

Push your eyebrows down and frown.

Relax.

Letting go.

Now lift your eyebrows upwards.

Let go and relax.

It's time to mentally scan your entire body.

If you notice any remaining tension,

Give those areas permission to relax and let go.

You're now getting very,

Very relaxed.

Let yourself enjoy this feeling.

Allow this feeling to sink in all over.

To help settle down restless thoughts and improve concentration,

Focus on your breathing.

Breathing well relaxes your nervous system,

Specifically when your exhalation is longer than your inhalation.

First,

Notice the airflow at your nostrils by feeling the air coming in and going out.

Keep your attention on your nostrils,

Noticing the sensations at your nostrils as air comes in and goes for several rounds of breathing.

Now begin feeling the air going into your nostrils,

Down the windpipe,

Into your lungs and back out again.

Continue breathing gently while following the airflow for three or four breaths.

As soon as you notice your focus drifting,

Return gently focusing on the flow of air.

Let your focus go just for now,

Allowing your breathing to naturally come and go.

There's no need to change it at all.

Simply letting it flow all by itself,

Feeling it come and go all by itself.

It's okay to let your attention float for a while,

Allowing any thoughts,

Feelings and sensations to come and go.

Simply let your attention float on its own.

There's no need to get caught up at all.

That just gets in your way.

Noticing whatever is floating in and out of awareness.

Floating with awareness.

Aware of a part of you that's curious.

An awareness that just lets things happen without having to say anything or do anything about it.

Making room for whatever is floating.

Curiously aware.

Impartially aware.

And allowing ideas and insights to appear.

Perhaps answers to questions.

Start flowing during this pause.

Insights can also continue coming afterwards when they're needed.

Allowing this pause.

It's fine to go into a place of peace and tranquility.

If it helps,

Imagine a time of feeling at ease.

A happy time.

A time of feeling content.

No matter what.

And perhaps being surrounded by spaciousness and timelessness.

Once again,

Place your left hand on your right thigh with your palm up.

Cup your right palm crossed over the left palm.

It's time to bring up your heartfelt pledge.

If you have one,

Repeat it three or so times.

Or perhaps let something arise from within you.

A quality that supports your highest good and life direction.

If nothing seems to be happening,

Trust that it will when the time is right.

Imagine what it would look and feel like for your heartfelt pledge to be happening.

Take a deep breath in and let it go.

It's time to start transitioning back to this time and place.

Start to picture or sense the room that you're in.

The walls,

The ceiling,

The floor.

Hearing the sounds as they come and go.

Sensing the atmosphere.

Becoming aware of your presence in this time and space.

Right here and now.

Hearing the sound of your breath.

Just for now.

Following the sound of your own breath.

The life force flowing.

When you're ready,

Begin stretching and moving about in ways that feel natural to you.

Awakening more and more.

Stretching and moving.

Breathing.

Bringing back with you the benefits of your practice to help yourself and for the sake of others.

And when your eyes open,

You'll feel wide awake,

Alert and fully aware.

This practice is now complete.

Shanti,

Shanti,

Shanti.