Welcome to this Yoga Nidra to help you relax at the most deepest levels of your physical,
Emotional and spiritual existence.
Find yourself in a comfortable place where you can lie down and just check in with your body that you're lying flat,
That your spine is straight,
Your neck is nice and long,
That your feet are relaxed.
There are no other objects around touching you.
And this is a practice that we will slowly go deeper and deeper into a state of relaxation.
We will begin by bringing our awareness to the physical body.
Just sink into the space you're in.
Let go of the day thus far.
Let your mind run around if it wants to,
But stay as a witness.
As you settle in,
Perhaps setting an intention for your practice,
Something that you would like to feel more of,
Maybe something you would like to invite into your life.
And consider it set.
Bring your awareness now to your right big toe.
Maybe even moving it just a hair.
And then find stillness.
Move your attention now to your second toe on your right foot.
And to the third toe.
And to the fourth toe.
And then to the little toe.
And now bring your awareness to your left big toe.
And to the second toe.
The third.
The fourth.
And the fifth.
Completely relaxed.
Bring your attention to your heels.
Relax.
Now bring your awareness to your right calf muscle.
The deepest part of your right calf.
And relax it.
Taking your awareness slowly up your leg towards your quadriceps.
Completely relaxed.
And to your femur bone.
To the bone in your upper leg.
Leg.
Runs from the knee to the hip.
Completely relaxed.
And the back of your right thigh.
Relaxed and free of tension.
Bring your awareness now to your left calf muscle.
Deep within your calf.
Relax.
And to your left thigh.
Heavy and relaxed.
And your left femur bone.
Running from the knee towards the hip.
Heavy and relaxed.
And to the back of the leg.
All your muscles relaxed,
Free of tension.
Now bringing your awareness to your right glute.
Relax.
And your left glute.
Relax.
Bring your awareness to your sacred area.
The area of your genitals.
Completely relaxed.
And to your belly button.
Watch it rise with the inhale.
And fall back towards your spine.
Spine with the exhale.
And your lower back.
Supported and relaxed.
And your chest.
Expanding with each inhale.
And deflating with every exhale.
And your right shoulder.
Perfectly placed and relaxed.
Your right elbow.
Wrist.
Palm.
Hand.
Fingers.
Fingertips.
Fingers.
Fingertips.
Completely relaxed.
And your left shoulder.
Heavy and relaxed.
Your left elbow.
Wrist.
Palm.
Hand.
Fingers.
Completely relaxed.
And your neck.
Nice and long.
Free of weight.
Free of tension.
Completely relaxed.
And the back of your head.
Heavy and relaxed.
Supported by the ground and the pillow.
And your face.
Completely relaxed.
Your jaw soft.
Maybe your lips.
Naturally pressed.
Parting.
Your cheeks sliding down your face.
And your eyes relaxed.
And your forehead.
Relaxed.
And the space in between your eyebrows.
And just allow yourself to be 10% heavier.
And keep your breaths long and deep.
Now wherever your mind is.
Just coming back to your physical body.
Perhaps recognizing the feeling of your position.
Of the space around you.
Aware of your meditative state.
And maintaining this meditative state.
Perhaps beginning to move your fingers and toes.
And take this inherent state of calm and peace with you.
