Welcome to a yoga nidra for deep relaxation.
Lie down comfortably.
Take a moment to adjust your body,
Ensuring you feel supported and relaxed.
Allow your arms to rest by your sides,
Palms facing upward,
Legs comfortably apart,
And toes gently falling outward.
Close your eyes.
And begin to relax your body.
Feel the surface beneath you,
Supporting every part of your body.
Notice the sensation of your body as it rests here in this moment.
Breathe in deeply.
And exhale slowly,
Releasing all tension with every breath out.
Feel yourself sinking deeper into relaxation.
Let go of any thoughts,
Any concerns.
For the next few moments,
Simply be here.
Be present with yourself,
Allowing relaxation to gently wash over you.
Now,
Take a moment to set an intention for this practice.
Your sankalpa is a short,
Positive affirmation.
Choose a sankalpa that resonates with you.
Something you wish to cultivate.
Repeat to yourself,
I am calm,
Relaxed,
And at peace.
Mentally repeat your sankalpa three times,
With full awareness and belief.
Feel it as if it is already true.
I am calm,
Relaxed,
And at peace.
There's nothing you need to do.
Just follow my voice and allow each part of your body to soften.
Bring your attention to your right hand.
Feel your right thumb,
Your index finger,
And your little finger.
Notice the palm of your hand,
The back of your hand,
And your wrist.
Gently move your awareness to your right forearm,
Elbow,
Upper arm,
And shoulder.
Let your entire right arm soften and relax.
Now,
Bring your attention to your left hand.
Feel your left thumb,
Your index finger,
Your middle finger,
Your ring finger,
And your little finger.
Notice the palm of your left hand,
The back of your hand,
And your wrist.
Move your awareness up to your left forearm,
Elbow,
Upper arm,
And shoulder.
Allow your entire left arm to relax,
Becoming soft and at ease.
Feel the top of your head.
Let your scalp relax.
Bring your awareness down to your forehead,
Your eyebrows,
Your eyes,
And the space between your eyes.
Allow your awareness to gently move down to your cheeks,
Your jaw,
Your mouth.
Let your jaw soften,
Releasing any tension here.
Feel your neck and throat.
Sense your neck relaxing all the way from the base of your skull to the top of your shoulders.
Move your awareness to your chest and your heart space.
Feel the gentle rise and fall of your chest with each breath.
Allow your chest to relax and soften.
Notice your abdomen.
Feel your belly gently rising and falling as you breathe.
Let your abdomen become soft and relaxed.
Shift your awareness to your lower back,
Noticing any tension slowly dissolving Now feel your awareness moving up your back,
Vertebra by vertebra,
Releasing tension all the way up to your shoulders,
Your thigh,
Your calf,
Your ankle,
Your foot,
And all five toes.
Allow your right leg to completely relax.
Becoming heavy and at ease.
Now shift your awareness to your left hip,
Your thigh,
Knee,
Your calf,
Your foot,
And all five toes.
Allow your left leg to fully relax,
Becoming soft and heavy.
Sense the whole back of your body,
Feeling the support of the surface beneath you.
From the top of your shoulders to the base of your spine,
Notice the back of your body resting and relaxing.
Feel the front of your body,
From the top of your chest down to your belly.
Allow the front of your body to soften and release.
Now sense your entire body as one.
Feel every part of you resting,
Completely relaxed,
Sinking deeper into the surface beneath you.
Let your body be still,
At ease,
And fully at rest.
Now bring your attention to your breath.
There's no need to change the rhythm of your breathing.
Simply observe it.
Notice the coolness of the air as you breathe in,
And the warmth as you breathe out.
Feel the gentle rise and fall of your abdomen with each breath.
Begin to silently count your breaths.
Exhale.
Exhale.
Count up to ten,
And then begin again at one.
Now allow your mind's eye to visualize a place of deep peace and relaxation.
Picture yourself in a beautiful,
Tranquil setting.
You might be lying in a peaceful meadow,
Feeling the warmth of the sun on your skin,
Or perhaps resting by a calm lake,
Listening to the gentle sounds of nature around you.
Imagine the feeling of being completely safe,
Completely at ease in this place.
The soft breeze,
The soothing sounds,
The scent of fresh air.
Everything around you invites deeper relaxation.
Stay here for a few moments,
Soaking in the serenity of this place.
Bring your awareness back to your intention.
Your sankalpa.
Now,
I am calm,
Relaxed,
And at peace.
Mentally repeat it three times,
Once again with full awareness and belief.
Feel it as though it has already become your reality,
To resonate deeply within you.
It is now time to gently return to wakefulness.
Begin by bringing awareness to your breath again.
Feel the natural rhythm of your breath flowing in and flowing.
Gently wiggle your fingers and toes.
Feel the energy returning to your hands and feet.
And as you exhale,
Feel your body becoming more awake,
More aware of the present moment.
When you're ready,
Roll onto your right side,
Resting there for a moment.
When you feel ready,
Gently open your eyes and slowly bring yourself to a seated position.
Take your time and bring with you the calm and relaxation of this practice.
