Yoga Nidra - Deep Relaxation

Welcome to your practice of yoga nidra.

Begin by making sure that you are really comfortable so taking any props,

Pillows or blankets that you might need.

If lying on your back in shavasana doesn't work for you then coming into any position that does feel good.

You can even do this practice sitting in a chair if that feels better.

You want to make your body so comfortable that you might even be able to forget that it's there at all.

So just taking your time and really making sure that you feel as good and supported as possible.

Then just letting the body begin to settle.

Realising how with each exhalation the body becomes a bit heavier.

Knowing that your body is supported by the earth.

So you can let go a little bit further knowing that the earth is there supporting your body.

Taking the attention to the breath.

Watching the movement of the chest and the abdomen as you inhale and exhale.

Just feeling that expansion and contraction with each breath.

And notice how as the body becomes more settled the breath begins to slow quite naturally.

Feeling the sensation of the air on the inside of the nostrils.

As you breathe in and as you breathe out.

Perhaps you can even feel the sensation of the air moving down the throat into the lungs as they expand and contract.

Bringing the awareness now to the insides of the ears.

Can you feel the sensation of the air on the insides of the ears.

Notice now whatever sounds you can hear.

Notice the sounds that are happening very far away from you.

Notice the sounds closer to you.

Perhaps you can also hear the sound of your own breath.

The sound of your heart beat.

Welcoming in all the sounds knowing that they are all helping with your relaxation.

Knowing as well that this is your time for your own rest.

There is nothing that you can do to get this wrong.

If you like you can continue listening to my voice.

But you are also free to drift off.

If you do fall asleep it just means that your body was in need of sleep.

It's your practice and your relaxation.

You can't get this wrong.

Making the intention now to allow the body to rest and relax.

Welcoming in deep relaxation.

Welcoming in rest and rejuvenation.

Knowing that this is your time for rest.

There is nowhere else you need to be.

Nothing else you need to be doing.

No other obligations.

Just your time for your own relaxation.

We're going to take the awareness around the body.

Just jumping from body part to body part as it's named.

Beginning with the right hand thumb.

The index finger.

The middle finger.

The ring finger.

The little finger.

The palm of the right hand.

The back of the hand.

The right wrist.

The right forearm.

The right elbow.

Right upper arm.

The right shoulder.

Right shoulder blade.

Right side of the chest.

Right side of the abdomen.

The right hip.

The thigh.

The knee.

The lower leg.

The right ankle.

The heel.

The sole of the right foot.

The top of the right foot.

The right toes.

One,

Two,

Three,

Four,

Five.

The whole of the right side of the body together.

Focus on the whole of the right side of the body together.

Moving now to the left hand.

The left hand thumb.

The index finger.

The middle finger.

The ring finger.

The little finger.

The palm of the left hand.

The back of the hand.

The left wrist.

The forearm.

The elbow.

The upper arm.

The left shoulder.

The left shoulder blade.

The left side of the chest.

The left side of the abdomen.

Left hip.

The left thigh.

The left knee.

The lower leg.

The ankle.

The heel.

The sole of the left foot.

The top of the left foot.

The left toes.

One,

Two,

Three,

Four,

Five.

The awareness on the whole of the left side of the body together.

The whole of the left side of the body together.

Bringing the awareness to the right toes.

To the left toes.

The right heel.

The left heel.

The right buttock.

The left buttock.

The whole of the spine.

The back of the head.

The top of the head.

The forehead.

The right eyebrow.

The left eyebrow.

The eyebrow centre.

The right eye.

The left eye.

The right ear.

The left ear.

The right cheek.

The left cheek.

The nose.

The tip of the nose.

The upper lip.

The lower lip.

The chin.

The jaw.

The right collarbone.

The left collarbone.

The space between the collarbones.

The right side of the chest.

The left side of the chest.

The centre of the chest.

The navel.

The whole of the body.

Awareness on the whole of the body.

Whole of the body together.

Awareness on the whole of the body together.

And I feel that the body is becoming very heavy.

Noticing how with each exhalation the body becomes a bit heavier and sinks a bit further into the floor.

The body is becoming so heavy that it's as if it is sinking into the earth and becoming a part of the earth.

Feeling of heaviness in the body.

And I feel that the body is becoming very light.

Notice how the body is becoming lighter and lighter.

The body is becoming so light it's as if it's floating away into the sky and becoming a part of the sky.

Feeling of lightness in the body.

If you like you might like to explore if it's possible to feel both of those at the same time.

What would that be like to feel heavy and light together?

Can you sink into the earth and float away into the sky at the same time?

Can you feel heavy and light together?

Notice how the body has become very still.

Watch the stillness within the body.

The body is lying so still,

Completely still,

Not moving at all.

Awareness on the stillness within the body.

Now become aware of where there is movement in the body.

Notice the gentle movement of the chest and the abdomen as you breathe in and out.

Become aware of the heartbeat,

The circulation of the blood.

All the tiny movements that happen in your body all the time,

Every day.

Stillness of movement in the body.

Would it be possible to feel both of those at the same time?

Can you feel and be aware of stillness and movement together?

Is it possible for the body to be completely still and yet full of movement at the same time?

Awareness on stillness and movement together.

Bring the awareness to the breath.

Watch the natural inhalation and exhalation.

Notice the natural expansion and contraction of the chest and the abdomen as you breathe in and as you breathe out.

Now begin counting the breaths backwards from 15 to 1 as follows.

Breathing in 15,

Breathing out 15,

Breathing in 14,

Breathing out 14,

Breathing in 13,

Breathing out 13 and so on.

If you make a mistake or if you reach zero,

Going back to 15 and starting again.

Very Stop counting and bring the awareness to the heart centre Resting the awareness at the heart centre Just be Resting the awareness at the heart centre Resting the awareness at the heart centre Resting the awareness at the heart centre Welcoming in all the benefits of this deep relaxation With the intention that the benefits of the practice continue with you throughout your day Bringing the awareness back to the breathing Start to notice what sounds you can hear in the room around you Noticing as well the sound of your own breath and perhaps the sound of your heartbeat See if you can begin to visualise your surroundings Can you paint a picture in your mind of the room that you are in?

Of the walls and the ceiling,

The floor and the furniture?

Can you picture your own body?

Can you remember the colours of the clothes that you are wearing?

Now beginning to deepen the breathing as we prepare to end the practice Slowly beginning to awaken the body,

Moving the fingers and the toes and the wrists and the ankles In taking your time there is no rush Just beginning to make any movements and beginning to stretch however feels comfortable for you When you feel ready starting to blink the eyes open and allow the light to come back in And if you are lying in your own time slowly make your way back up to sitting This practice of yoga nidra is now complete.

Thank you for listening.