Yoga Nidra For Deep Relaxation And Letting Go Of Pain

Beautiful.

So just find yourself in that comfortable position,

Giving yourself a little wriggle,

Making sure nothing's going to annoy you.

Make sure you're warm enough,

Your head is supported.

Hands and feet,

Comfortable where they lay.

And just bring one hand to the heart,

One hand to the tummy,

If you can.

If not,

Just lay them down by your side.

And just take a nice deep breath into the heart.

As you exhale,

Just feel the body sinking down into the earth as you exhale.

And just taking a few nice deep breaths in.

And then just letting the body dissolve,

Feeling the lungs and the chest sink down as you breathe out.

Just give yourself this opportunity to take as many deep breaths as you want.

Feeling that breath,

That prana,

Life force energy coming into the whole body,

Coming into the heart.

Then going out through the shoulders,

Into the arms,

Down into the belly,

The leg.

And on the exhale,

Just releasing and relaxing as the whole body sinks down into the ground beneath you.

And then as you breathe in now,

Just bring in a sense of love and kindness for yourself.

Breathing that into the heart,

Like you're giving yourself a little internal hug.

Just nurture that feeling like a little,

Little flame in the heart,

Sheltered from the wind,

Allowing that flame to grow with each breath,

Giving the body and the soul permission to feel its warmth.

A little glowing sensation with each breath.

And just say to yourself,

I am worthy to feel this love.

I am worthy to enjoy my own love,

My own kindness.

And just allow that feeling to rest in the heart.

As you relax the arms,

Lay the hands down by your side,

Palms facing up towards the ceiling.

And then in the mind's eye,

Just visualize the room that you are in.

Just visualize the walls,

The ceiling,

The furniture.

Visualize yourself lying on the ground.

Just notice how peaceful you look,

How safe you are.

And then come back into the body,

Bringing the awareness into the space in between the ears,

Inside the mind.

Then as you look out through the third eye,

It's as if you're looking out at a cinema screen,

Looking out of a window.

As you look out,

Just bring into the mind a sankalpa,

An intention for this practice,

Whether it be to feel peace,

To feel love,

Clarity,

Whatever it may be.

And as if you're daydreaming out into the sky,

As you look out through the window at the third eye,

Just let that intention flow out and let it be taken on the breeze of the universe.

And then bring your awareness back into the body.

As we body scan,

I'll name part of the body and you can either visualize or bring awareness to that part of the body or you can tense it and then relax and then we move on to the next body part.

I'm going to start with the right side,

Starting with the right thumb,

Visualize and relax.

The index finger,

The middle finger,

The ring finger,

The little finger,

The back of the palm,

The middle of the palm,

The wrist,

And the whole of the right hand relax.

And the lower arm,

The right elbow,

The upper arm,

Right shoulder,

Allowing the whole of the right arm to relax.

Then bring the awareness to the right side of the body,

The waist,

The ribs,

Just above the hip,

The right hip bone,

Right buttock,

The back of the thigh,

Top of the thigh,

The right knee,

The shin bone,

The calf muscle,

The right ankle,

The sole of the foot,

And the top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

And the little toe.

Giving permission for the whole of the right foot to relax,

The whole of the right leg to relax,

The whole right side of the body,

Release and let it sink down into the earth,

And then come over to the left side,

Moving to the left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The back of the hand,

And the palm of the hand,

The wrist,

And the whole of the left hand,

Relax,

The lower arm,

The elbow,

The upper arm,

The right shoulder,

Sorry,

The left shoulder,

And the whole of the left arm,

Relax,

And then bring the awareness to the left side of your body,

The ribs,

The waist,

The left hip bone,

The left buttock,

The back of the thigh,

And the top of the thigh,

And the knee,

The back of the knee,

The shin bone,

And the calf bone muscle,

The left heel,

The sole of the foot,

And the top of the foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

And little toe,

Giving permission to the whole of the left foot to relax,

Whole of the left leg,

Relax,

And the whole left side of the body,

Release,

And let go to the earth,

And bring the awareness to the tailbone,

Relax the tailbone,

The lower back,

The lower spine,

All the muscles around the lower back,

The middle of the back,

The back of the ribs,

And the thoracic spine,

And the top of the spine,

And the right shoulder blade,

The left shoulder blade,

Back of the neck,

The back of the head,

The crown of the head,

The scalp,

And relax the forehead,

The right eyebrow,

Left eyebrow,

The right eye,

And the left eye,

The right ear,

The left ear,

The right cheekbone,

The left cheekbone,

Top of the nose,

The tip of the nose,

The lip,

The teeth,

Jaw,

The tongue,

The bottom lip,

The chin,

And allow every muscle in the face to relax,

The head to relax,

The whole back side of the body to sink deeper and deeper into the earth beneath you,

And relax the chest,

The ribs,

The tummy muscles,

Relax the organs,

Trust that they will keep working in their magical ways,

You release tension from the belly button and the lower abdomen,

Allowing the whole front side of the body to relax and melt down into the earth,

Allowing the whole body to sink deeper and deeper into the arms of Gaia,

Sinking down into the earth,

Feeling heavier and heavier,

As if you're planting your body down into the earth like a seed,

Until you feel like you are able to let the body rest in this state of deep relaxation.

And then come into the mind's eye,

Looking out of the window of the third eye,

And as you look out,

You can see a river,

A river flowing,

Flowers and trees either side,

And then down the river comes some boats,

The green boat,

The blue boat,

Yellow boat sailing down the river,

And as you watch them sail down the river,

You see a house on the other side,

And the house has got lots of roses in the garden,

Pink roses,

Blue roses,

White roses,

And as your gaze moves on beyond the house,

Down the river,

You hear sounds,

Sounds of drumming,

Singing,

Fire crackling,

And as you look down the river,

You can see the massive bonfire,

The flames flying high up into the sky,

Red flames,

Orange flames,

White flames,

You see people dancing around the fire,

With bare feet on the ground,

Dancing in time with the beat of the drum,

A drum that sounds like the heartbeat,

Boom boom,

Boom boom,

Boom boom,

Boom boom,

Boom boom,

And you feel this beat in your being,

You close your eyes,

And you feel into your heartbeat,

As you sink deeper and deeper into relaxation,

Sinking deeper into your heart,

And you open your eyes again,

And you find yourself at the top of a mountain,

High up amongst the sky,

Surrounded by clouds,

And it is here that we will rest the mind,

We let the mind rest at the top of this mountain,

Guarded by the clouds,

Let the mind go,

And as you let the mind go and the mind settles,

Your being looks out into the distance and can see a forest,

A forest with a golden glow coming from the center,

You know that this is where you must go,

So as you walk down the mountain past the trees,

You come down to the entrance of the forest,

There's a pathway laid out just for you,

And you glide through the pathways,

Noticing the trees around you,

The birds flying high up in the canopy,

The insects crawling about your feet,

Let it hear that you call upon your guides,

For if they wish to be with you in this journey,

Just invite them to make themselves known,

And let them be with you as they let you be with them,

And together you walk gliding through the pathways deep into the forest,

Deep and deeper and deeper,

Till you find yourself at the center of the forest,

The perfect circle,

A perfect clearing,

The sun is shining,

The butterflies are dancing,

And the flowers are shining their beautiful colors,

And as you dance your way through the center of the forest,

You notice on the other side,

There is an entrance to a temple,

You have found yourself in the center of the forest,

You found yourself the center of that glow that you saw from the top of the mountain,

And you know that this is where you are meant to be,

So with trust and faith you walk towards the temple,

You walk up the steps,

You reach out your hand to turn the handle but the door does not open,

For this is a place for your subconscious,

For your spiritual being,

And you know what to do,

You take a seat,

You close your eyes and you rest,

You rest your body,

Soul,

Your mind,

Every part of you,

You rest in surrender,

And as you surrender every single fiber of your being to this seat,

To this temple,

To your temple,

Your essence is set free,

And goes through the door of the temple,

Deep,

Deep inside of you,

Into the emptiness within,

You are surrounded by emptiness,

Darkness that is vibrating,

You can feel the energy,

For this emptiness is not the void,

Each speck,

Each particle of darkness has the infinite potential to birth a whole new universe,

And this infinite potential is within you,

With your guide supporting you,

Be in this space of infinite potential,

Surrender everything,

Every thought,

Every feeling,

Every past experience,

Surrender to the emptiness,

Lean into it,

Allow it to take what no longer serves,

Allow it to birth new thoughts,

New feelings,

New pathways,

Give your pain to the darkness,

Give your pain to the universe,

Let it sink down into the little pockets that create the darkness,

And as you surrender your light shines,

And that light is shining in peace,

There is nothing to fear,

Simply being in total surrender,

Total trust,

Giving your pain to the universe,

Giving those thoughts and feelings that no longer serve you,

The habits,

The belief systems,

Giving it all away,

Giving all your attachments,

Giving you all away,

As you totally surrender and sink down into the emptiness,

Giving everything to be reborn within the infinite potential with every speck,

Every particle,

All beings starts to vibrate,

As you become one with the emptiness,

One with the universe,

Just allow yourself to be here,

Allow yourself to be retuned,

Just feel that infinite space,

Infinite potential,

Letting go even more,

Surrendering even more,

Giving everything to this space,

To this infinite point of creation.

So you yourself back.

Bringing yourself back to that place in front of the temple.

Bringing yourself back into the forest.

Bringing yourself back up to the mountain.

Bringing yourself back into the earth,

Into the ground beneath you.

Bringing yourself back into your body.

Back into the room that you are in.

Back into the place where you are lying.

Bringing yourself back to your breath.

Bringing yourself back into your heart.

Breathing deep into the heart.

Again,

Bringing in that sense of love and kindness.

That glowing sensation of warmth and bringing that into the heart.

Saha Viri Amkara Baba Hai Tejasvi Nabhati Tamastu May this feeling be with you for the rest of the day.

Namaste.