Yoga Nidra For Deep Rest & Stress Relief

Welcome to yoga nidra.

I invite you during this time together to completely surrender into deep relaxation.

Yoga nidra means yogic sleep with a trace of awareness.

It allows us to enter a state of mind that floats between wakefulness and dream.

When we practice yoga nidra regularly we are opening the deepest states of consciousness which brings us tranquility of mind,

Deep introspection and links us to a connection that can guide us into a deep state of calmness and presence.

Please lay down in shavasana with your arms beside the body.

If this is uncomfortable you can place one hand on your stomach and one hand on your heart.

Making sure that your body is in a straight line and that you feel comfortable.

And over the next few minutes feel free to move around and adjust yourself so that you're extremely comfortable and able to remain still throughout the practice.

Building your attention on the inhalation and exhalation.

You may notice your breath feel short or your body feels rushed.

Feel the breath moving inside the nostrils.

Become aware of the coolness of the in-breath and the warmth of the out-breath.

I'd like for you to extend the inhalation starting to allow the breath to be slower and longer and matching the exhalation making that slower and longer.

Realising the effect that has on the physical body.

Using these breaths to really settle your body.

As you inhale you're energising the body and as you exhale you're letting go.

Allow your mind to follow your breath.

Breathing in and breathing out.

Breathing out.

Become aware of the room you are lying in.

Become aware of your position in the room.

Now become completely aware of the body relaxing.

If you can allow the body to relax even more deeply allow yourself to let go.

Feeling your chest and your pelvis your arms and your legs sinking deeper and deeper into the earth.

Lift your awareness to the sound of your breath.

Breathing in and breathing out.

Breathing out.

At this time you should repeat your sankalpa.

A sankalpa is a resolve a short positive statement which acts as an intention or affirmation.

It can be as simple as I am gentle loving awareness.

Repeat your sankalpa three times mentally with feeling and attention.

Breathing in and breathing out.

Breathing out.

Now bringing your awareness to the physical body.

Noticing how this feels.

Observing how the body feels.

Now moving the awareness to the right side of the body.

Moving your awareness to each part of the body.

You can either visualize or repeat the name of the body part mentally.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the right hand.

Back of the hand.

Chest.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Be aware of the whole right side of the body together.

Awake and aware.

Now moving your awareness to the left side of the body.

Starting with the left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the left hand.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

The left big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Stay awake and aware of the whole left side of the body.

Now bring your awareness to the top of the head.

The forehead.

The right eyebrow.

The left eyebrow.

Eyebrow centre.

The right eyelid.

Right eye.

The left eyelid.

Left eye.

Right temple.

Left temple.

The right ear.

The left ear.

Right cheek.

Left cheek.

The nose.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Teeth.

Tongue.

Jaws.

Throat.

Right collarbone.

Left collarbone.

The space between the collarbones.

Right chest.

Left chest.

The centre of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Pelvis.

Hips.

Pelvic floor.

Buttocks.

Lower back.

Middle back.

Upper back.

Right shoulder blade.

Right shoulder.

Left shoulder blade.

Left shoulder.

The whole spine.

Back of the head.

Top of the head.

Making sure you are awake and aware of the whole right leg.

The whole left leg.

Both legs together.

The right arm.

The left arm.

Both arms together.

The back of the body.

The front of the body.

And the head together.

Remain awake and aware of the whole body together.

The whole body.

The whole body.

The whole body.

Moving your awareness to the eyebrow centre.

Experiencing the vast infinite space you see before you.

Visualise a circle in the eyebrow centre.

On the inhalation the circle becomes bigger.

And on the exhalation the circle becomes smaller.

Each time this circle expands and contracts the physical body sinks deeper and deeper into the earth.

Your body becomes heavier and more relaxed.

Now letting go of the circle in the eyebrow centre.

And just noticing the natural rhythm of the breath.

Breathing in and breathing out.

Imagine there is a lotus flower floating above your head.

The lotus is filled with vitality,

Love,

Peacefulness.

And as you inhale and exhale the lotus flower fills up with golden liquid.

And through each cycle of breath the flower is filling with golden liquid.

And the deeper you sink into the breath the more this golden liquid spills over the edges of the flower.

And starts to flow over your body.

And as this liquid flows over your body.

Breathe this into your cells.

Allow each and every cell.

To expand and be nourished with vitality,

Love and peacefulness.

And once this golden liquid has covered the entire body.

Facialise the lotus flower floating from the top of the head down the spine.

And finding comfort within the heart space.

It is in this space that the lotus flower remains.

Allowing you to access vitality,

Love and peacefulness.

Feel your entire being embody the essence of the lotus.

Now bringing your attention to the natural rhythm of the breath.

Noticing that your body is completely relaxed.

And Simulator.

Expand your mind outside of your body.

The whole physical body.

Your body is lying totally relaxed on the floor.

Becoming completely aware of your body lying on the floor.

From the top of your head to the tips of your toes.

Become aware of the floor and the position of your body lying on the floor.

Visualize the room around you and become aware of your position in the room.

It is now time to slowly wake up the body.

Start to wiggle your toes and your fingers.

Rolling your head from side to side.

Running small circles with your wrists.

And as your body is waking up,

I'd like for you to take a deep breath in through the nose and exhale through the mouth.

And again,

Inhaling through the nose.

Exhaling through the mouth.

It has been a joy to lead you through this yoga nidra today.

And I hope that it brings you vitality,

Love and peace throughout your day.

Om Shanti.

Om Shanti.