Yoga Nidra Full Body Relaxation And Stress Relief

Namaste.

This is Danielle.

Welcome to a Yoga Nidra full-body relaxation for stress release.

In this practice,

We will focus on deep relaxation and effective stress management.

This 30-minute journey is designed to alleviate tension and foster a state of calm,

Preparing you for a restful night's sleep.

Find a comfortable position,

Either lying down on your back in Shavasana or in a supported reclined position with your arms by your sides,

Palms facing upward,

And your chin slightly lower than your forehead.

Prepare your space by dimming the lights or using an eye pillow.

You can gather comforting elements.

Consider adding a supportive pillow under your knees or a blanket over your body for warmth.

Now,

Make those final adjustments to enhance your comfort and begin this well-earned journey of full-body relaxation.

Close your eyes and begin to settle into the space of stillness.

Our Yoga Nidra practice will now begin.

Allow your body to settle into the support beneath you.

Take a moment to adjust any props or blankets for maximum comfort,

Ensuring that you feel fully supported and at ease,

As this is the foundation of our Yoga Nidra practice.

As you settle in to this peaceful setting,

Turn your attention inward.

Focus solely on your breath.

Take a breath in and sigh out through your mouth.

Begin to feel your body letting go onto the props beneath you.

Please do this two more times,

Inhaling through the nose and exhaling out through your mouth.

Now,

Take a deep,

Slow inhalation through your nose,

Allowing your lungs to expand fully with fresh,

Calming air.

Then,

Purse your lips and exhale softly,

As if you're exhaling out through a straw,

Out through your mouth,

And let your exhale be longer than your inhale.

This specific breathing technique aids in releasing built-up tension and stress and helps to center your mind on the present moment.

Again,

Inhale through the nose for a count of four.

Exhale out through the mouth for the count of six or eight,

Like you're blowing out through a straw without force.

Continue this pattern of breath work for a few minutes.

As you do so,

With each exhale,

Imagine yourself relaxing deeper into the mat,

Each breath inviting a greater relaxation.

Visualize stress leaving your body as you exhale,

Releasing tension with each breath out.

Allow the rhythm of your breath to guide you into a deeper state of relaxation,

Setting a solid foundation for this yoga nidra practice.

This initial relaxation prepares both your body and mind for the deeper explorations of inner peace and stress relief.

Now,

Allow your breath to become even and steady,

Returning to your regular breath pattern.

As you begin,

Bring your focus to the gentle rise and fall of your abdomen.

Notice the natural flow of your breath.

This breath nourishes you and centers you in the present moment.

Begin to draw your internal gaze towards a focal point.

This can be the area of your third eye,

Located between your eyebrows,

Where insight and intuition reside.

Let your drishti stabilize your mind,

Creating a foundation of calmness.

Now,

Shift your awareness downward to the region of your solar plexus,

Situated just above your navel.

This area is known as the Manipura chakra,

A vital center of energy,

Confidence,

And personal power.

The solar plexus plays a crucial role in your body's response to stress.

It is the core from where you often experience the instinctual gut feelings and is intimately connected to your nervous systems.

In this state of awareness and relaxation,

Set your sankalpa,

Your heartfelt intention.

This should be a simple,

Positive statement that resonates deeply with you and reflects your aspirations for this practice.

It might be related to reclaiming calm and control over your body's stress responses,

Such as,

I am calm and in control,

Or with every breath,

I release stress and invite peace.

By focusing your intention here,

You empower your body to recalibrate its response to stress,

Channeling strength and stability from this powerful energy center.

This process encourages a shift from reactivity to a state of mindful empowerment.

As you affirm your sankalpa,

Visualize it as a soothing light beaming from the solar plexus,

Spreading throughout your body,

Calming and balancing your entire being.

This visualization anchors your intention,

But also promotes an internal healing process,

Aligning your physical,

Emotional,

And spiritual energies.

Repeat your intention now,

Quietly,

To yourself,

Three times.

With every breath,

I release stress and invite peace.

Now,

As you settle deeper into your Yoga Nidra full-body relaxation practice,

We will move into a rotation of consciousness.

I will mention various body parts.

As I do,

Envision releasing tension from each one as you maintain a relaxed breathing rhythm,

Letting each breath guide you into a deeper state of calm.

Right thumb.

Focus on your right thumb.

Index finger.

Release tightness with each exhale.

Middle finger.

Ring finger.

Little finger.

Breathe in relaxation.

Breathe out stress.

Palm of your right hand.

Feel it open and relaxed.

Back of the hand.

Wrist.

Right forearm.

Elbow.

Right upper arm.

Shoulder.

Feel the shoulder dropping away from your ear.

Let go of all the burdens and stress.

Move to the left thumb.

Focus on your left thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Soften and relax completely.

Left palm.

Back of the hand.

Releasing any surface tension.

Left wrist.

Forearm.

Left elbow.

Upper arm.

Left shoulder.

Relaxing the left shoulder.

Move to the top of the head.

The crown of your head.

Forehead.

Clearing the lines of worry on your forehead.

Soften around your eyes.

Relaxing right eye and left eye.

Tip of your nose.

Cheeks.

Feeling ease spread across your face.

Down to your mouth.

Your jaw.

Parting your lips slightly.

Neck.

Throat.

Move down to your chest.

Feeling your heart space open and relaxed.

Abdomen.

Soften your abdomen.

Right hip.

Left hip.

The whole pelvic bowl.

Right thigh.

Feel gravity releasing tension.

Right knee.

Right calf.

Ankle.

Right foot.

The whole right leg.

Left thigh.

Release your thigh completely.

Right knee.

Right calf.

Let your calf relax.

Left ankle.

Left foot.

The whole left leg.

The whole body.

The whole body.

Shift your focus back to your breathing.

Notice the natural inhalation and exhalation as your body begins to relax more deeply.

With every inhale,

Imagine drawing in calmness and serenity.

Imagine this calmness as a soothing light or a gentle breeze that fills your lungs and spreads throughout your entire body.

Let the sensation bring tranquility to every cell,

Rejuvenating your mind and spirit.

Every exhale,

Visualize tension and fatigue leaving your body,

Inviting deep healing and stress relaxation into your body and mind.

Picture this as a dark smoke or heavy fog being expelled from your body,

Leaving behind a clear,

Refreshed state.

Each out-breath is an opportunity to cleanse and let go of what no longer serves you.

Notice how your body responds with each breath sinking further into relaxation.

As your breath continues to flow gently on your body and your body feels deeply relaxed,

Let's go a little deeper with a powerful visualization.

Picture yourself lying in a safe environment,

Perhaps a lush green meadow,

A quiet forest clearing,

Or a soft sandy beach.

Above you,

The sky darkens slightly as a gentle rain begins to fall,

A purifying rain filled with healing qualities.

As the raindrops touch your skin,

Imagine them as droplets of light washing over you from head to toe.

Each drop is warm and soothing,

Carrying away tension,

Stress,

And all impurities from your body and spirit.

Feel the rain's gentle touch as a cleansing energy that detoxifies and refreshes every part of you.

Listen to the rhythmic sound of the rain as it falls.

Let this sound deepen your relaxation.

The soft patter of rain on the leaves and ground around you harmonizes with your breath,

Sinking your heart with the natural world.

Each breath,

Visualize the rain growing slightly warmer,

Its healing properties intensified.

This warm rain nurtures and comforts penetrating sore muscles,

Soothing irritated areas,

And healing emotional wounds.

As it washes over you,

It carries away all negativity,

Leaving your body glowing with health and vitality.

Imagine the ground around you absorbing this water,

Symbolizing how you absorb calmness and healing.

Feel yourself connected to the earth,

Grounded and stable,

Fully supported as you let go of what no longer serves you.

Slowly,

Beginning to envision the rain easing and the clouds parting,

Warm golden sunlight begins to shine through,

Drying the raindrops on your skin and warming your body.

This sunlight represents renewal and rejuvenation.

As you bask in this warm light,

Feel its power,

Energizing every cell in your body.

Visualize this light as a symbol of hope and strength,

Energizing you from within.

Breathe deeply and allow this energy to fill you with purpose and peace.

As you rest in this state of deep renewal and relaxation,

Envision your Sankalpa,

Your heartfelt intention,

Written vividly across the expansive sky.

Revisit this powerful intention that you set forth at the beginning of your Yoga Nidra practice,

A reminder of your purpose and commitment to this practice today.

Slowly,

Silently repeat this intention to yourself three times.

Allow it to echo through your being,

Reinforcing its message and embedding it deeply within your consciousness.

With every breath,

I release stress and invite peace.

Now,

It's time to gradually bring your awareness back to the present moment,

Transitioning by bringing awareness to your physical body,

Lying in the space you choose.

Start by bringing your awareness to your physical body,

Lying in the space.

Begin to wiggle your fingers and toes,

Feeling the gentle movements,

Reawakening your senses and reconnecting to your body.

Let this movement slowly expand,

Maybe stretching your hands and feet,

Rotating your wrists and ankles.

Continue by taking a deeper breath,

Feeling your chest and abdomen rise and fall.

With each breath,

Feel the surface beneath you,

Supporting your body,

Grounding you in the here and now.

When you feel ready,

Roll to one side in a fetal position.

Pause for a few moments,

Cradling your body and mind with kindness and gratitude for this practice.

Gently push yourself up to a sitting position.

Sit quietly,

Keeping your eyes closed or softly focused on a point in front of you.

Notice any sensations,

Emotions,

Or thoughts that arise,

Just acknowledging them without any attachment.

As you open your eyes,

Take in your surroundings slowly,

Letting your senses adjust.

Observe how the light enters the room,

How the air feels on your skin,

And any sounds that reach your ears.

Allow yourself to transition smoothly from the internal world to the external environment around you.

Take a moment to stretch your body fully,

Reaching your arms overhead if it's comfortable.

Or,

If you're using this to fall asleep,

Then make your way to your bed.

As you conclude your yoga nidra practice,

Carry with you the calm and peace you cultivated into the rest of your day or into a restful sleep.

This peaceful energy will accompany you,

Helping you to interact more mindfully and compassionately with others and with yourself on your life's journey.

May you be happy,

May you be healthy,

May you be at peace,

And may you live a life of ease.

Namaste.