Welcome to this short yoga nidra for deep relaxation.
This is your time.
A moment to rest completely.
To soften everything you've been holding.
Let your body exhale and remember what peace feels like.
Find a comfortable position lying on your back or however your body feels it wants to rest.
Let your palms face to the sky if that feels good.
Take a slow gentle breath in through your nose and let it sigh out through your mouth.
Again inhale softly filling your lungs and exhale releasing.
With every breath your body begins to remember the rhythm of ease.
There is nowhere to go.
Nothing to do.
No one to be right now.
Just this.
Resting in the simplicity of being.
Feel your back supported by the surface beneath you.
The weight of your head.
Shoulders.
Hips.
All being held.
You are completely supported.
Safe to surrender.
Bring your awareness to the gentle rhythm of your breath.
Notice the coolness as you breathe in and the warmth as you breathe out.
Without changing a thing,
Simply notice your breath like waves rolling in and out upon the shore.
And with every exhale the body softens a little more.
With each inhale your nervous system receives nourishment.
Oxygen.
Light.
Life.
Now take a moment to set your sankalpa.
Your intention for this practice.
Let it rise gently from the heart.
Repeat silently to yourself.
I am deeply rested.
Feel those words settle into every cell.
I am deeply rested.
Again one more time.
I am deeply rested.
Now let's bring your attention gently through the body.
A soft rotation of awareness.
Inviting each part of you to rest.
Bring your focus to the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
The whole right hand alive and deeply at peace.
Now the right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Awareness flowing like warm sunlight through the whole right arm.
Melting tension.
Releasing effort.
Now to the left hand thumb.
Index finger.
Middle finger.
Little finger.
Palm of the hand.
The whole left hand at rest.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Entire left arm soft open and calm.
Bring awareness now to the top of your head.
Let your scalp soften.
Let the forehead smooth.
Space between the eyebrows opening like the sky after rain.
Soften the eyes and all the little muscles behind the eyes.
The cheeks.
Unclench your jaw.
Let the tongue rest gently in your mouth.
Your whole face relaxed.
Move your awareness down your neck.
To your throat.
Let it soften.
Allow the shoulders to melt down away from the ears.
Bring your focus to the right side of your chest.
And then the left.
Now to the centre of your heart.
Feel your heartbeat steady.
Gentle.
Alive.
With each beat your whole body is nourished.
Now move your awareness to your stomach.
Your lower belly.
This is your centre.
Your place of inner wisdom.
Breathe softly into your belly.
Let it rise and fall like waves on a calm sea.
Now bring your attention to your pelvis.
Hips.
The whole lower body.
Notice the heaviness.
The grounding.
Your connection to the earth.
Feel the support beneath you.
Bring awareness now to your right thigh.
Knee.
Shin.
Ankle.
Top of the foot.
Sole of the foot.
All five toes.
The whole right leg relaxed and still.
Now the left thigh.
Knee.
Shin.
Ankle.
Top of the foot.
Sole of the foot.
All five toes.
The whole left leg resting in harmony.
Now sense your entire body.
From the crown of your head to the soles of your feet bathed in golden light.
Completely at rest.
Completely safe.
This is how your breath has slowed on its own.
Your heart is calm.
Your mind quiet.
Your whole being floating in the soft rhythm of peace.
If thoughts drift in,
Let them pass like clouds across the vast blue sky.
You don't need to follow them.
Just rest.
Be open.
Still.
Here there is nothing missing.
Here you are restored.
You are whole.
You are enough.
Let your sankalpa echo softly again in your heart.
I am deeply rested.
Feel it vibrate through every cell.
As truth.
As medicine.
As renewal.
Allow yourself a few final moments of deep stillness.
Let your body absorb the medicine of rest.
Every cell remembering what ease feels like.
Every nerve unwinding.
Every muscle softening.
Every layer of your being returning to harmony.
Now bring your awareness back slowly.
Feel the rise and fall of your breath.
Feel the weight of your body supported by the earth.
Notice the sounds around you.
Begin to wiggle your fingers and toes.
Gently rotate your wrists and ankles.
Perhaps you want to stretch your arms overhead.
Or roll softly to one side.
Take your time.
And when you are ready,
Come back into the room.
Or simply rest a little longer and carry this calm with you into the rest of your day or night.
Let this peace travel with every breath.
Every step.
Every word you speak.
Thank you for practicing.
