Relax And Energize With This Ancient Yoga Nidra Meditation

I welcome you to this beautiful meditation and now let's start this meditation.

I want you to be lying down flat on your back,

Just surrendering yourself to the universe,

Surrendering yourself to everything around you.

Lie down flat on your back,

You can lie down on a sofa,

You can be lying down in bed,

You can lie down on a mat,

On the floor,

Wherever you're comfortable.

Just lie down,

Feet stretched out in front of you,

Hands by your side,

You're on your back and you're in the most secure space on earth,

Your room,

Your hall,

Wherever it is that you feel nice and easy and secure and you're breathing in nice and deep.

For a few moments I want you to place your right hand just below your navel or on your navel,

In that area,

Lower abdomen and as you breathe in I want you to feel your hand rise and as you breathe out slowly pull your abdomen in towards your spine and breathe in again a deep inhale,

Your hand rises and slowly and gently it falls with the exhale and you breathe in nice and deep and it rises up up up up up gently and slowly and gently it falls back into the cavity of your abdomen and we're going to begin this yoga nidra meditation focusing first on your feet.

So you take a deep breath in and as you breathe in I want you to push your feet out out out and away from you and as you exhale you gently bring your feet back,

Breathe in again and push your feet out out out out and away from you and as you exhale you slowly and gently bring the feet back and you'll notice that tension is ebbing out of your body right now,

Out of your feet you've been on your feet the whole day you can feel that tension slowly and gently ebbing out of your feet you're in a state of comfort and ease and we're going to focus on one body part at a time to relax it and so you breathe in nice and deep and push your feet out out out and away from you and slowly and gently bring it back.

I thank you universe,

I thank you God for my feet,

I thank you for the muscles,

The ligaments,

The tendons,

The cartilage,

Everything that makes up my feet.

I thank you for the blood vessels,

The nerve endings.

I want you now to relax,

Relax,

Relax and as you breathe in nice and deep again you push your feet out out out and away from you and as you exhale you bring them back and relax,

Relax,

Relax.

I rest,

I relax and I restore.

I rest,

I relax and I restore.

Bringing your attention to your feet and feeling all of that tension of the day and the week that has gone by all of it ebbing out slowly,

Slowly,

Slowly and now let's take our focus a little higher to stretch the muscles of your calves.

So as you breathe in nice and deep I want you to pull your feet in and towards your face in in in and as you exhale you drop and relax,

Relax,

Relax.

Breathing in nice and deep I want you to pull your feet in in in towards your face and as you exhale you drop and relax,

Relax,

Relax.

As you pull your feet in towards your face you stretch the muscles of your calves and allow them to relax all of that tension of walking and standing and moving you relax,

Relax,

Relax and as you breathe in nice and deep again you pull your feet in and towards your face pull,

Pull,

Pull,

Pull,

Pull and as you exhale you drop and relax,

Relax,

Relax.

I rest,

I relax and I restore.

Because as you rest and you relax and you slowly float into sleep your body will be relaxing as well and restoring as well.

Your cells will restore and change all while you sleep.

An important part of sleep I want you to understand that your body is now in a state of relaxation.

Relaxation.

You're stretched out lying flat on your back,

Your feet in front of you,

Your hands by your side and we're gently relaxing your body one muscle group at a time.

I thank you universe for the gift of my calves,

The muscles,

The ligaments,

The tendons,

The cartilage,

The bones,

The blood vessels,

The nerve endings,

Everything that makes up my calves.

I thank you for them today.

As I rest,

I relax and I restore.

I rest,

I relax and I restore.

And now let's take our attention a little higher to the knees.

The knees that allow you to bend and genuflect and be flexible in life.

Let's relax the knees but there aren't any muscles to be relaxed.

So as you breathe in nice and deep I want you to take that energy,

That prana that you're breathing in right up to your knees and gently pick up your hands and gently massage your knees nice and gentle and comfortable.

I rest,

I relax and I restore.

I rest,

I relax and I restore.

Just breathing it in and allowing your knees to relax.

Your knees that give you your flexibility,

Your knees that allow you to bend,

Allow you to bow,

Allow you to run in life.

I thank the universe for these knees,

The ligaments,

The cartilages,

The tendons,

The bones,

Whatever it is that make up the knees.

I thank you for them today.

As I rest,

I relax and I restore.

I rest,

I relax and I restore.

Allowing this beautiful calm to slowly,

Slowly,

Slowly float into you.

I rest,

I relax and I restore.

And now let's take our attention a little higher to your thighs.

I want you to breathe in nice and deep and as you breathe in nice and deep I want you to tense,

Tense,

Tense,

Tense the muscles of the thighs and as you exhale you drop and relax,

Relax,

Relax.

As you breathe in nice and deep you tense,

Tense,

Tense,

Tense,

Tense the muscles of your thighs and as you exhale you drop and relax,

Relax,

Relax.

I rest,

I relax and I restore.

I rest,

I relax and I restore.

I thank you universe for the gift of my femur,

My thigh bone,

My muscles,

The ligaments,

The cartilage,

The tendons,

The blood vessels,

All of the mechanics of my thighs.

I thank you for them today.

My thighs that allow me to stand straight and firm.

Thighs that give me pride and allow me to walk and witness the beauty of this life and experience my senses as I travel through life.

I thank you for them today.

As I rest,

I relax and I restore.

I rest,

Relax and restore.

And now let's take our attention a little higher to the area of your lower abdomen,

A really important area and as you breathe in nice and deep I want you to tense the muscles of your butt.

Tense,

Tense,

Tense and as you exhale you drop and relax,

Relax,

Relax.

As you breathe in nice and deep tense,

Tense,

Tense,

Tense,

Tense the muscles of your butt and as you exhale you drop and relax,

Relax,

Relax.

As you breathe in nice and deep you tense,

Tense,

Tense,

Tense,

Tense the muscles of your butt and as you exhale you drop and relax,

Relax,

Relax.

I rest,

I relax and I restore.

I rest,

I relax and I restore.

Just breathing it in nice and deep for yourself right now.

I thank you universe for the gift of my hip girdle,

One of the most important areas in my body because it upholds my spine.

I thank you today for my spine that holds me straight and tall.

I thank you for all of the mechanics of the muscles,

The ligaments,

The tendons,

The cartilages,

Whatever make up this area,

The blood vessels,

The nerve endings.

I thank you for my organs of excretion which are part of this area and my organs of creation that give me expression to my sexuality.

I thank you today for them.

As I rest,

I relax and I restore.

I rest,

I relax and I restore.

Breathing it in nice and deep,

I rest my body to rest my mind,

To rest my soul.

I rest my body to rest my mind,

To rest my soul.

And now let's take our attention a little higher to the area of your abdomen,

The stomach,

The pancreas,

The liver,

All of that area.

And as you breathe in nice and deep,

I want you to puff up your stomach,

Up,

Up,

Up,

Up,

Puff up your belly.

And slowly and gently as you exhale,

You relax,

Relax,

Relax.

As you breathe in nice and deep,

I want you to puff up your tummy,

Up,

Up,

Up,

Up,

Up,

Up.

And as you exhale,

You drop and relax,

Relax,

Relax.

I rest my body to rest my mind,

To rest my soul.

I rest my body to rest my mind,

To rest my soul.

Let's take a deep breath in,

Puffing up your tummy,

Up,

Up,

Up,

Up again.

And slowly and gently you drop and relax,

Relax,

Relax.

I thank you,

Universe,

For my tummy,

My stomach,

My intestines,

My pancreas,

My liver,

The spleen.

I thank you for the kidneys.

All of these organs work 24-7,

365 through my life to give me nutrition,

To give me strength,

To give me energy,

And to release from my body everything that I don't need.

I thank you for all of these organs today.

As I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

Just allowing this beautiful calm of this moment to just overtake you.

You're in a comfortable position.

You're lying flat on your back,

Your feet stretched out in front of you,

Your hands by your side.

You're at rest.

I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

And now let's take our attention a little higher to the area of your chest,

Your thorax.

And I want you,

As you breathe in nice and deep,

Bring that air directly into your lungs.

Fill your lungs up deep,

Deep,

Deep,

Deep.

Inhale,

And a slow,

Gentle,

Easy,

Happy,

Complete exhale.

Just let it go,

Let it go,

Let it go.

And you breathe in nice and deep,

Deep,

Deep,

Deep,

Deep,

Deep.

Inhale,

And a slow,

Gentle,

Easy,

Happy,

Complete exhale.

Just let it go,

Let it go,

Let it go.

I thank you,

Universe,

For my lungs that bring in the gift of life with every breath,

The fresh prana that comes in,

The fresh breath of life.

I bring it in with every breath.

And I thank you for my lungs today,

My lungs that bring me life.

I thank you for my heart that that distributes the nutrition of my body and allows me to live and breathe and have my being.

I thank you for both these really important organs today.

And I thank you,

Universe,

For the protector of this organ.

I thank you,

Universe,

For my rib cage,

The bones,

The muscles,

The ligaments,

The cartilage,

Everything that makes up my rib cage,

The flexibility of my rib cage.

I thank you for it today.

As I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

And I thank you,

Universe,

For the strength of me,

For the energy of me,

For this body beautiful.

Let's breathe that in nice and deep and bring this lovely energy of calm,

Of peace,

Of relaxation to ourselves.

I rest my body to rest my mind to rest my soul.

I rest my body to rest my mind to rest my soul.

Deep breath in.

Slowly this calm is overtaking you.

You're falling gently into a state of ease,

Of comfort,

Of sleep.

I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

Just breathing it nice and deep,

Allowing ease to take over of you.

And now let's take our attention a little higher to your shoulders.

And as you breathe in nice and deep,

I want you to pull your shoulders up,

Up,

Up towards your face.

And as you exhale,

You drop and relax,

Relax,

Relax.

As you breathe in nice and deep,

I want you to pull up your shoulders up,

Up,

Up,

Up,

Up towards your face.

And as you exhale,

You drop and relax,

Relax,

Relax.

I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

Just breathing that in nice and deep and giving thanks for your shoulders.

Your shoulders on which hangs your body.

Your shoulders on which responsibility sits.

Let's rest the shoulders today.

I rest my body to rest my mind,

To rest my soul.

I rest my body to rest my mind,

To rest my soul.

And now let's take our attention towards our arms,

Our forearms,

Our wrists,

Our hands,

Fingers.

Let's breathe in nice and deep.

And as you do that,

I want you to clench your fist tight,

Tight,

Tight.

And as you exhale,

You open your palm out and relax,

Relax,

Relax.

As you breathe in nice and deep,

You clench your fist tight,

Tight,

Tight,

Flexing all of the muscles in your arms.

And as you exhale,

You drop and relax,

Relax,

Relax.

As you breathe in nice and deep,

You clench your fist tight,

Tight,

Tight,

Tight.

And as you exhale,

You drop and relax,

Relax,

Relax.

I thank you,

Universe,

For the gift of my arms and my forearms that pick up the loads of life.

I thank you for my wrists and its flexibility.

I thank you for my hands that grip onto whatever I want to bring close to me.

I thank you for my fingers and my fingertips that give me my sense of space,

My sense of touch.

I thank you for them today.

Let's breathe in nice and deep again and just clench your fist tight,

Tight,

Tight,

Tight,

Tight,

Tight.

And as you exhale,

You drop and relax,

Relax,

Relax.

I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

And now let's take our attention a little higher to the area of your face,

The beauty of you.

And let's relax your face right now.

I want you to take a deep breath.

And as you do that,

I want you to squeeze your eyes shut,

Squeeze,

Squeeze,

Squeeze,

Squeeze,

Squeeze.

And as you exhale,

You drop and relax,

Relax,

Relax.

As you breathe in nice and deep,

I want you to squeeze,

Squeeze,

Squeeze,

Squeeze your eyes shut.

And as you exhale,

You drop and relax,

Relax,

Relax.

I rest my body to rest my mind to rest my soul.

I rest my body to rest my mind to rest my soul.

Breathing that in nice and deep,

Allowing those energies to settle within you.

I rest my body to rest my mind to rest my soul.

And I thank you,

Universe,

For my sense of sight,

For my sense of smell,

For my sense of taste,

For my sense of hearing.

I thank you for my jaw and my teeth and my tongue and everything that is part of my skull.

I thank you for the beauty of me.

As I rest,

I relax,

And I restore.

I rest,

I relax,

And I restore.

Breathing in nice and deep,

I rest my body to rest my mind to rest my soul.

I rest my body to rest my mind to rest my soul.

Just bringing that body down into a space of ease,

A space of calm,

A space of peace.

And finally,

Let's take our attention to our brain,

The top of you.

I want you to breathe in nice and deep.

And as you breathe in,

I want you to send those energies directly into your mind space.

And as you exhale,

You relax,

Relax,

Relax.

Breathing in nice and deep,

Deep,

Deep,

Deep,

Deep,

Inhale right to the top of your head.

You relax,

Relax,

Relax.

Relax your body to relax your mind to relax your soul.

I relax my body to relax my mind to relax my soul.

I relax my body to relax my mind to relax my soul.