Yoga Nidra For Full Body Relaxation

Welcome to Yoga Nidra for full body relaxation.

In this session we are going to step out of the mind and drop into the body.

So to begin the session make sure that you are as comfortable as possible.

Check your surroundings,

Make sure you have everything you need,

An extra blanket if you tend to get chilly.

Just make sure you feel as comfortable as you can be.

Once you have that taken care of we will begin by getting into our comfortable positions,

Closing the eyes and bringing your attention inward.

Take a deep breath in through the nose and out through the mouth.

Good,

Again inhale deeply and let go completely.

Let your whole body relax and let your mind be quiet,

Slowly disengaging from thoughts,

Images or worries.

Immerse yourself fully in the experience of this moment.

Let your whole body relax and let your mind be quiet,

Slowly disengaging from thoughts,

Images or worries.

Immerse yourself fully in the experience of this moment.

Once again we will bring our attention to the breath.

Feel the simple rise and fall of each breath in and each breath out.

We are going to take three deep breaths together.

Each time we will be holding the breath at the top of the inhalation before relaxing into the exhale.

Follow my guidance and remain completely relaxed.

Let's inhale together,

Breathe in deep into the nose,

Close off the throat and hold the breath in.

And as soon as the body prompts you,

Slowly release the breath and exhale.

Let the body soften,

Relax and breathe normally.

Alright,

Once again,

Take a deep breath in through the nose,

Hold the breath in and when prompted by the inner urge of the body,

Release the breath in a slow and steady stream.

With every action release from the body,

From the mind that which no longer serves you.

Let the breath in and release the breath out.

And when prompted by the inner urge of the body,

Release the breath in and release the breath out.

And again,

Whenever prompted by the body,

Release the breath,

Completely allowing your body to relax into the exhale.

Allow yourself to breathe normally and just let go.

From this moment on,

Remain as still as possible.

And if you need to make any adjustments to your posture during practice,

Do so mindfully and slowly and return to stillness as soon as you are able.

Stay connected to the sound of my voice and resolve to remain awake.

Let your whole body respond to what I say without any commentary or judgment effortlessly and automatically as if my voice was your voice.

Now move from thinking to feeling and from doing to non-doing and relax.

Now let your attention ride along the natural rhythm of your breath.

Stay relaxed and do nothing to control or change the breath in any way.

Simply watch and feel its spontaneous flow.

Let your breath move in,

Let your breath move out.

Now let your attention ride along the natural rhythm of your breath.

Stay relaxed and do nothing to control or change the breath in any way.

Simply watch and feel its spontaneous flow.

Breath moving in,

Breath moving out.

Remain calm and soft,

The passive observer.

With your next inhalation,

Visualize the breath flowing up the front of the spine from the pubic bone all the way up to the pit of the throat.

In the exhalation,

Visualize the breath flowing down the back of the spine from the throat all the way down to the tailbone.

If you like,

You can visualize a clear glass tube between the navel and the throat.

See the breath moving up and watch as the breath moves back down.

Stay calm and relaxed and simply watch.

Breath moves up and breath moves down.

Let go of all effort.

Breathe steadily and easily.

With each breath in,

Feel the nourishment flowing into your body.

With each breath out,

Feel heavier and more relaxed.

Now relax and let go of all effort.

Breathe steadily and easily.

With each breath in,

Feel the nourishment flowing into your body.

With each breath out,

Feel heavier and more relaxed.

Now relax and let go of all control of the breath and allow your attention to rest the third eye between the eyebrows.

From this point forward,

Do absolutely nothing.

Remain relaxed and rest back into the depths of your being.

Let go of all effort.

Breathe steadily and easily.

With each breath in,

Feel the nourishment flowing into your body.

With each breath out,

Feel the nourishment flowing into your body.

We will now move awareness throughout the body.

When a body part is named,

Simply allow attention to move to that spot and feel what is there.

Whether it is something,

Nothing at all,

Remain relaxed,

Free from effort or strain and follow along with me.

Brow center.

Pit of the throat.

Right shoulder.

Right elbow.

Right knee.

Right knee.

Right knee.

Right wrist.

Tip of the right thumb.

Tip of the right index finger.

Right middle finger.

Right ring finger.

Right little finger.

Right wrist.

Right knee.

Right knee.

Right knee.

Right elbow.

Right shoulder.

Pit of the throat.

Left shoulder.

Left elbow.

Left knee.

Right wrist.

Tip of the left thumb.

Tip of the left index finger.

Left middle finger.

Left ring finger.

Left little finger.

Left wrist.

Left knee.

Left knee.

Left knee.

Left knee.

Left elbow.

Left shoulder.

Pit of the throat.

Center of the chest.

Right side of the chest.

Center of the chest.

Left side of the chest.

Center of the chest.

Left side of the chest.

Center of the chest.

Solar plexus.

Naval point.

Center of the pubic bone.

Right hip.

Right hip.

Right knee.

Right ankle.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Right ankle.

Third toe.

Right knee.

Right hip.

Middle of the pubic bone.

Left hip.

Left knee.

Left knee.

Right ankle.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Left ankle.

Left knee.

Left hip.

Center of the pubic bone.

Naval point.

Solar plexus.

Middle of the chest.

Pit of the throat.

Brow center.

Right hip.

Right hip.

Left hip.

Left hip.

Left hip.

Now allow yourself to relax deeply and let go completely.

Remain passively present and simply observe whatever arises.

Allow thoughts,

Images,

Or sounds to float by like clouds in the sky.

Relax and be.

Now let's relax and let go completely.

Now let's relax and let go completely.

Now let's relax and let go completely.

Now let's relax and let go completely.

Now let's relax and let go completely.

Now let's relax and let go completely.

Now let's relax and let go completely.

Now let's relax and let go completely.

Now let's relax and let's relax in this mind-set space in the canopy overhead blocking out the sun.

It becomes darker as you walk.

The smell of moss and pine fill your lungs.

The crispness of the fresh air cools your skin.

You are relaxed but curious about what the forest holds for you.

In the distance you see an old structure.

You're not sure what it is,

Maybe a church or a temple or something else,

But you feel a strong sense of sacredness about the place,

A feeling to your bones.

As you get closer you notice the door is open and a warm yellow light emanates from within.

You walk up the mossy steps,

Push the door all the way open and look inside.

Lanterns are hung on the walls giving off an amber glow.

A majestic wooden table sits at the center of the room.

You are filled with a calm and deep sense of peace and joy.

As you walk toward the table the wooden floors creak under your weight.

You begin to see that there is something on the table and you sense that it was placed there for you.

You get closer and see that it is an old skeleton key.

You pick up the key in your hand.

It is heavy and its metal is cool.

Looking across the room you see a door and you take the key with you as you walk toward it.

The feeling of sacredness grows.

You feel safe and joyous as if you are being guided here for a purpose.

You get to the door and you notice every detail of it,

The wood,

The finish,

The handle.

You notice how you feel about opening the door,

Eager or reluctant.

You put the key in the door and push it open.

Stepping into the room on the other side you notice there are many things in the room that interest you but there is only one that you have come for.

It's something precious,

Something that you have yearned for,

Something that has been misplaced.

You see that thing in the corner,

You go to it,

Pick it up,

Feel it and feel what it is like to have it once again a part of you.

You feel whole,

Complete and alive.

As you retrace your steps out of the room,

Out of the building and back out through the forest,

You find yourself different,

More energy,

More confidence,

More optimism.

With every step you feel this piece of you that has been restored is more fully again a part of you.

You emerge from the forest into the light of day,

Feel the sun on your skin,

Breathe deeply the clean,

Nourishing air.

You are ready to fully engage with your life.

Express who you are and you feel alive and filled with a vibrant energy.

Feel it now,

Embody it.

Relax and allow yourself to drop into the deepest state of relaxation right now.

F As you receive the following intentions,

Allow every cell in your being to remain open,

Relaxed,

And receptive.

I am relaxed,

Whole,

And complete as I am.

I recognize that my true essence can never be harmed or diminished.

I draw nourishment from the beauty I see all around me.

And as you relax even deeper,

Bring to mind any mentors,

Teachers,

Family members,

Or other role models from your past who have helped influence you in your life.

Know that great wisdom and support is here for you now and anytime you choose to draw upon it,

Feel supported,

Feel guided,

Remain soft,

Spacious,

And receptive.

Notice now that you have uncovered a new and more harmonious way of seeing and being.

This new perspective will allow you to relate to your thoughts,

Your emotions,

And the world around you in a new and more accepting way.

Remember that this perspective can be cultivated and expanded,

And all you need to do is resolve to nurture it,

Both in your formal practice and in your daily life.

It is in this way that you create your experience of life.

Now gently begin to bring your attention back to your breath.

Without any effort to control or manipulate,

Just simply become aware of the rising and falling of the abdomen.

Observe the spontaneous flow of breath moving in and breath moving out.

Now begin to become more aware of your physical experience.

Feel the weight of the body on the floor,

The temperature of air on the skin,

The movement of breath in the belly.

Stay relaxed.

And as you feel ready,

Begin to bring a bit of movement into fingers and toes.

Be mindful,

Move slowly.

Be even allowing some gentle stretching of arms and legs.

And of course,

If the impulse is to remain still,

Simply relax.

Whenever you feel ready,

No rush.

Bend the knees and bring the feet to the surface you're on.

Gently roll over onto your right side.

Just here in fetal position with eyes closed.

You may choose to stay here in this position.

Or if you'd like to,

Gently use the strength of your arms to press yourself up to a seated position.

Keep the eyes closed if possible.

And if you are sitting,

Make sure you sit tall and allow the heart to be buoyant.

Relax.

Notice the calm of the breath,

Stillness of the mind,

And the spaciousness of your being.

Bring your hands together in front of your heart and give yourself thanks.

Appreciate yourself for nourishing yourself and your life with this practice.

I thank you for the opportunity to share this with you today.

And I hope that you can bring this level of peace and ease into the rest of your day,

Maybe even the next few days.

With your next exhalation,

The eyes can gently open.

Very slowly begin to take in your surroundings.

Feel that gratitude and spaciousness in your heart expand to encompass your surroundings.

Thank you so much.

And have a lovely day and the rest of your week.