Welcome to this Yoga Nidra head-to-toe relaxation.
Make yourself comfortable,
Lying on your back.
Let your arms rest gently at your sides,
Palms facing up,
Hands are soft.
Close your eyes,
And take a slow,
Deep breath in.
Hold it for a moment,
Then exhale fully,
Letting your body sink into the support beneath you.
Feel the surface holding you completely,
Safe,
Supported,
And at ease.
There is nothing to do,
Nowhere to go.
Allow your body to melt,
Letting go of any tension.
With each exhale,
Relaxing more deeply,
With each inhale,
Inviting calm,
Gentle energy to fill you.
Bring your attention to the top of your head,
Let it feel soft,
Light,
And relaxed.
Now move your attention down to your forehead,
Smooth and gentle,
Releasing any tightness.
Notice your eyebrows,
Eyelids,
And eyes,
Soften completely.
Focus on your cheeks,
Nose,
Lips,
And jaw.
Release any tension,
Let your mouth feel soft,
Feel your ears,
Temples,
And the back of your head,
Relaxed,
Peaceful.
Now bring your awareness to your neck and throat,
Soft,
Gentle,
Completely relaxed.
Move your attention to your right shoulder and arm,
From shoulder to upper arm,
Elbow to forearm,
Wrist and fingers,
Relaxed fully.
Shift to your left shoulder and arm,
Upper arm,
Elbow,
Forearm,
Wrist and fingers,
Soft,
Heavy,
And calm.
Bring attention to your chest,
Noticing its rise and fall with each gentle breath,
Soft,
Gentle,
And relaxed.
Move to your upper back,
Feeling it melting into the surface beneath you.
Shift your awareness to your lower back,
Letting it release and sink deeply.
Bring focus to your abdomen,
Softening with each breath,
Feeling warm.
Now notice the right side of your torso,
Then the left side,
Soft and heavy,
Completely supported.
Move your awareness to your hips and pelvis,
Letting them sink into the surface,
Releasing all tension.
Bring focus to your right thigh,
Knee,
Foot,
And toes.
Relax fully,
Heavy,
Soft,
Gentle,
And relaxed.
Shift to your left thigh,
Your left knee,
Ankle,
Foot,
And toes,
Completely at ease.
Feel your entire lower body,
Heavy and supported.
Now bring your attention to your entire body,
From the tips of your toes to the top of your head,
Your right side,
Left side,
Every part relaxed,
Heavy,
And at peace.
Notice how the body feels,
Soft,
Safe,
Fully supported.
There's nothing to do.
Simply be,
Breathing gently,
Peaceful,
Sinking deeper into relaxation.
Focus on your natural breath,
Feel it moving in and out,
Steady,
Gentle,
With each inhale,
Imagine calm,
Gentle energy filling your body.
With each exhale,
Release tension,
Letting it flow away.
Silently repeat a gentle intention in your mind,
I am safe,
I am calm,
I am resting deeply.
Your mind is quiet,
Your body relaxed,
Your whole being at peace.
Sleep may come now,
Or it may come gradually,
There's nothing to do,
Nowhere to go,
Simply rest,
Fully relaxed,
Fully supported,
Fully at ease.
