Hello,
My name is Emma Queen.
Let's get ready to leave some tension behind.
Laying in Shavasana or sitting supported,
Whatever feels comfortable for you.
Make sure that your body is completely supported,
Maybe use a cushion or a blanket.
As your body settles you may get cooler.
Choosing something soft to support and cradle your neck and head.
If you like to cover your eyes with a light eye pillow or forehead,
It's entirely up to you.
Listening in to your body though,
Listening in to your body to hear what it's asking for and without hesitation answering the call,
Giving your body exactly what it needs and it deserves.
Your body does so much for you all day long,
Every day and each day it deserves its well-earned break to take a pause,
Rest,
Release any built up tensions to relax,
Rest and relax.
If there's so much tension it's hard to relax and that's fine too,
You're welcome just as you are.
Simply do your best to create as much comfort as you can in any way that you like.
So taking a final scan of the body,
Being aware of any areas that might feel dull,
Heavy,
Tight or irritated.
Is there any adjustment that you could make to create more comfort?
If so,
Then go ahead and do that now.
You can't overdo the comfort,
There's no prize for doing without an extra cushion,
Blanket or other prop.
This is the all you can comfort buffet,
The more you partake the better you will feel.
Making final adjustments now,
Settling into the comfort.
Take a deep breath in and as you exhale surrendering to gravity.
Take another deep breath in and exhale release into the comfort.
There's nothing left to do now,
These are moments set aside for rest,
Simply to rest.
Allow awareness to move to the top of the head,
The top of the scalp.
Like a cascade allow attention to be released from the top of the scalp down through the rest of the scalp,
A cascade of tension release.
Visualise a cascade of tension release down from the top all the way down.
Feel a cascade of tension release.
Bring awareness to your forehead,
Soften the forehead.
Feel awareness expand from the centre of the forehead out to the temples,
Softening from the centre of the forehead out to the temples.
Bring awareness to the eyebrows,
The inside corners of the eyebrows.
Feel awareness expand out tracing the line of the eyebrows out toward the temples,
Softening,
Widening across the eyebrows.
Bring awareness to the jaw,
Allow the jaw to drop,
Soften the tongue and soften the neck and the base of the skull down to the shoulders,
Softening,
Lengthening.
Sides and back of the neck softening,
Lengthening.
The shoulders dropping,
Softening.
The shoulders dropping and softening,
Surrendering to the support.
And now once again back up to the top of the head,
The top of the scalp.
Like a cascade allow tension to be released from the top of the scalp down,
Tension draining from the head.
Awareness moving to the forehead,
Softening the forehead.
Expand across the forehead out to the temples,
Widening across the forehead.
Bring awareness to the eyebrows,
The inside corners of the eyebrows.
Feel awareness expand out,
Softening,
Widening across the eyebrows.
Bring awareness to the jaw,
Softening and dropping the jaw,
The tongue dropping and softening.
The neck and the base of the skull down to the shoulders,
Softening,
Lengthening.
Sides and back of the neck softening,
Lengthening.
The shoulders dropping,
Softening.
Shoulders out to the arms,
Wrists,
Hands softening.
The shoulders dropping and softening,
Surrendering to the support.
And now a cascade of release down the back between the shoulder blades,
Release past the ribs,
Softening down to the lower back.
Cascade of warmth and softening,
Pooling at the lower back,
Cascade of warmth and soothing.
And now a rush of release cascading down through the hips,
Through the legs,
To the toes,
Like a waterfall of release,
Down and out through the toes.
Moving awareness back to the top of the head,
Cascade of release like a waterfall from the crown of the head,
Down through the whole body and out through the fingers and toes.
Waterfall of tension release,
The crown down through the whole body,
Tension release through fingers and toes,
Tension released from the whole body,
Out through the fingers and toes.
If it feels good,
Continue to feel this release,
This cascade of release.
Or if you're ready,
Settle into the calm after the cascade is complete.
Resting peacefully here for a moment.
Become aware of the natural breath.
No need to do anything.
Simply be aware of the natural breath.
With every inhale know that you are effortlessly drawing in energy.
Every inhale effortlessly drawing in energy.
With every exhale feel that you release any remaining tension,
As if it's draining away,
Down and out.
Every exhale any remaining tension drains down and out.
Tension draining down and out.
Continue to be aware of any remaining tension draining out,
Or if all tension has already dispersed,
Rest in the effortless peace of the body breathing itself.
If your mind has wandered off,
That's fine.
Simply bring awareness back to the breath.
Take a deep breath in and out,
Feeling awareness rising to the surface of a body that's feeling less tense than before.
Wiggle your fingers and toes gently and softly.
Take great care to treat your body kindly with love.
Stretch or move your body however you like,
Listening in to your body and being kind to allow it whatever it needs.
If you are lying down when you're ready,
Roll to your right side.
Take a few deep breaths here,
Recalling any experiences of tension release from your practice today.
If you're lying down,
Keeping your eyes closed if you can,
Gently press yourself up to sitting.
Enjoy the moment,
Enjoy the calmness,
The peace.
Use this technique anytime that you like to release tension.
Your practice of yoga nidra is now complete.
