Welcome to this deep relaxation yoga nidra or non-sleep deep rest practice focused on self-love and healing.
Make yourself comfortable lying on your back or sitting up supported.
Create a relaxed place with whatever you need to feel as comfortable as possible.
Get ready to do nothing,
Simply resting and allowing.
When you are ready,
Close your eyes and take a deep breath in.
And as you breathe out,
Release into the comfort even more.
In the practice which follows,
You are going to develop the feeling of deep relaxation in the body.
It is not necessary to deliberately relax your muscles,
Simply develop the feeling of relaxation.
It is like the feeling you have just before sleep,
When relaxation becomes deep.
And try to keep yourself completely awake.
During this practice,
You are functioning on the levels of hearing and awareness,
And so there is nothing to do except to follow the voice.
Simply follow the voice with total attention and feeling.
And if thoughts come to disturb you from time to time,
Do not worry,
Just allow the thoughts to pass by,
Like clouds floating in the sky.
Become aware of sounds in the distance.
Become aware of the most distant sounds that you can hear.
Move your attention from sound to sound.
Gradually bring your attention to closer sounds,
To sounds outside the building.
And then to sounds inside the room.
Now develop your awareness of the room.
Without opening your eyes,
Visualise the four walls,
The ceiling,
The floor.
Visualise your body lying or sitting in that space.
Become aware of your body in space.
Become aware of the space that your body takes up in space.
Become aware of the whole body in space.
The result for this meditation is,
I am whole and bathed in self-love.
You may repeat this three times mentally with the feeling of openness and gratitude.
I am whole and bathed in self-love.
The resolve you make during yoga nidra is bound to come true in your life.
Now you will move awareness through the different parts of your body.
As quickly as possible,
This awareness will jump from part to part.
Please repeat mentally the name of each part,
And simultaneously become aware of that part of the body.
This practice begins with the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
Elbow,
Upper arm,
Shoulder,
The underarm,
The right ribs,
The right waist,
The right hip,
The upper leg,
The knee,
Lower leg,
Ankle,
Heel,
The sole of the right foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to your left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Underarm,
The left ribs,
The left waist,
The left hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
The sole of the left foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness now to the back of your shoulders,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
The right side of the back,
The left side of the back,
Right buttock,
Left buttock,
The spine,
The whole of the back together.
Moving now to the top of the head,
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Right nostril,
Left nostril,
Upper row of teeth,
Lower row of teeth,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Upper abdomen,
Lower abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head together,
Legs,
Arms,
Back,
Front,
Head together,
The whole of the body together,
The whole of the body together,
Now gently move your attention to the natural in-going and out-going breath,
Feel the flow of your breath in and out of your lungs,
Do not try to change the rhythm,
The breathing in and out of your lungs,
Is natural,
Maintain awareness of your breath,
Complete awareness of the breath,
Now concentrate your awareness to the movement of your chest,
Your chest is rising and falling slightly with each and every breath,
Just become aware of this,
Continue concentrating on the movement of the chest,
And start counting the breaths backwards from 27 to 1,
27 chest rising,
27 chest falling,
26 chest rising,
26 chest falling,
25 chest rising,
25 chest falling and so on,
Repeat the words and the numbers mentally to yourself as you count down to 1,
If you lose count just go back to 27 and start counting down to 1 again and now leaving the breathing and begin to develop the feeling of heaviness all throughout your body,
Each part of your body is becoming heavier and heavier,
Feel the right leg heavy like stone sinking into the surface beneath you and feel the left leg becoming heavier and heavier,
Sinking into the surface beneath you,
Now feel the heaviness in your hips,
Back,
Chest,
The whole torso sinking into the surface beneath you,
Shoulders are sinking down,
The arms and hands and head are heavy,
The sensation of heaviness in the whole body,
The entire body is heavy like stone,
Now completely let that go,
Release the sensation of heaviness from every part of the body and now awaken the sensation of lightness in the body,
Bring the feeling of lightness to the entire body,
Feel every part of the body filling up with lightness like a helium balloon,
Body becoming lighter and lighter,
The right leg becomes light lifting up,
The left leg is filling up with lightness floating up,
The right arm is light,
The left arm is light,
The hips,
Torso and head are as light as air,
Lightness through the entire body,
Now let go of this sensation of lightness and allow your body to gently release the feeling of lightness,
Notice that you can create or let go of sensations such as heaviness and lightness any time you need,
Moving now to a visualization,
Bring to mind a beautiful flower situated in your heart center,
The sacred space,
Your heart,
Imagine a golden light emanating from this beautiful flower,
Imagine this golden light flowing from this flower out into your body,
Out and through into all parts of your body,
Allowing this golden light to flow from the heart center to all parts of your body now,
Feel your entire body filling with this golden light,
You may feel the energy of this golden light flowing inside from the flower in your heart center into and throughout your entire body,
Tap into this feeling now,
The feeling of this golden light flowing into and filling up the space of your body,
Perhaps it feels nourishing,
Perhaps it feels warming,
Perhaps it feels like a reminder of unconditional love,
Allow this light to flow through you on all levels,
Your body,
Your mind and your soul,
Now is the time to state your resolve that you made at the beginning,
I am whole and bathed in self-love,
Repeat this now three times clearly in your mind,
With full awareness of the unconditional love that exists within you,
I am whole and bathed in self-love,
Become aware of your natural breathing,
Invite your presence to return to your physical body,
Allowing the feeling to return to your physical body,
Notice the feeling of your body,
Your arms and legs and fingers and toes,
Begin to slowly wake your body by deepening your breath,
Slowly breathing deep into your body,
And now develop awareness of the room,
The walls,
The ceiling,
Become aware of sounds outside the room and sounds inside,
When you are ready start moving or gently stretching your body,
Take your time,
When you are sure that you are wide awake,
You may open your eyes,
This practice of yoga nidra is now complete,
