Yoga Nidra For Deep Relaxation

Get ready for the practice of yoga nidra.

For the next half an hour,

You have nothing to do.

Just lie on the floor and rest.

Get yourself as comfortable as you possibly can.

If there's any slight adjustment that you can make to just make yourself that little bit more comfortable,

Then feel free to do so.

And then settle into stillness.

Any noises that you might hear inside the house or outside,

Don't let them interrupt.

Just hear them and be aware.

I've got your eyes and you're completely safe.

So you don't have to worry about anything at all.

There's nowhere that you need to be.

There's nothing that you need to do.

You can just rest and listen to my voice.

As you're lying there,

Just feel the earth beneath you.

And just feel the weight of your body on the ground.

Maybe become aware of your breathing.

And as you inhale,

Feel your stomach go out.

And as you exhale,

Feel it contract.

And as you breathe in,

Imagine that the breath is coming up your body,

Up your spine.

And as you breathe out,

It goes down your spine.

So in,

Up the spine,

And out,

Down the spine.

Just settle yourself.

Unless you're lying on the floor,

Noticing your breathing.

Bring your attention to the heart space.

And if you want to,

You can ask your heart something.

You can ask your heart what it desires.

Something may come to you,

A question,

Or something that you want.

But if it doesn't,

You could maybe repeat in your head something like,

I deeply and completely love and accept myself.

Maybe just repeat that three times,

Or something else if something else has come to you.

Or I deeply and completely love and accept myself.

As you're lying there,

Bring your awareness to a cloudy day.

And as you're looking up into the sky,

You can see it's quite cloudy.

And then to the right,

There's a small glimmer of the sun coming through the clouds.

It's trying to push its way through the clouds.

And as you're watching it,

You can see the clouds are starting to open up.

And the day seems to change from what looked like quite a grey start,

To what looks like it could be a really lovely,

Warm,

Sunny day.

The clouds start to part and the sun gets brighter.

And as the sun gets brighter,

We're going to do a rotation of your body parts.

And as we do this,

Bring the awareness to each body part that I mention.

And as you do,

Think of the sun touching each part of your body,

Almost as if it was just very gently kissing your skin.

Bring your attention to your right hand thumb,

Your right index finger,

Right middle finger,

Ring finger and little finger,

The palm of your right hand,

The back of your right hand,

Your wrist,

Your forearm,

Your elbow,

Your upper arm,

Your shoulder,

Your armpit,

Your right side,

Your right waist,

Hip,

Right thigh,

Knee,

Back of the knee,

Shin and calf,

Your right ankle,

Your right heel,

The sole of the foot,

The instep,

Your right big toe,

Second toe,

Third toe,

Fourth toe and little toe,

The whole right side of the body,

The whole right side of the body,

The whole right side of the body.

Now bring your awareness to the left side of the body and the left hand thumb,

The index finger,

The middle finger,

The ring finger and the little finger,

The palm of the left hand,

The back of the left hand,

The wrist,

The forearm,

The elbow,

The upper arm,

The armpit,

The shoulder,

The left side,

The left hip,

The left waist,

The left thigh,

The knee,

The back of the knee,

The shin,

The calf,

The ankle,

The heel of the left foot,

The sole of the foot,

The instep,

The left big toe,

Second toe,

Third toe,

Fourth toe and little toe,

The whole right side of the body,

The whole right side of the body,

The whole right side of the body.

Now imagine the sun,

The sun's gone into your,

It's kissing your right buttock,

Your left buttock,

The back of your waist,

Your shoulder blades,

Your right shoulder blade,

Your left shoulder blade,

The top of your shoulders,

The back of your neck,

The back of your head,

The top of your head,

The sun shining down just gently kissing your forehead,

And the space between your eyebrows,

Your right temple,

Your left temple,

Your right eyebrow,

Your left eyebrow,

Your right eye,

Your left eye,

Your right ear,

Your left ear,

Your right nostril,

Your left nostril,

The tip of your nose,

Your bottom lip,

Your top lip,

The inside of your mouth,

The tip of your tongue,

Your chin,

Your jaw,

Your neck and throat,

Your collarbone,

Your right side collarbone,

Your left side collarbone,

Your right side bone,

Your chest centre,

Your right side chest,

Your left side chest,

Your navel,

Your pelvis,

Your whole right leg,

Your whole left leg,

Both legs together,

Your whole right arm,

Your whole left arm,

The whole of your body,

The whole of your body,

The whole of your body,

The whole of your head,

The whole of your head the whole of your head your whole body has now been kissed with the sun and the sun's out it's just the temperature that you like the perfect temperature for you and you're on a beach and there's sand but it's magic sand and it doesn't stick to you this is amazing magical sand and as you walk through the sand you feel a sense of real rest and you feel very rejuvenated there's a slight breeze and you walk just in the water's edge of the sea but again,

No sand sticks to you you just have that light feeling of the water on your feet as you're walking through the water's edge you can see the beautiful sun and you feel at peace when the rhythm of the heart becomes hectic time takes on the strain until it breaks then all the unattended stress falls in on the soul like an endless increasing weight the light in the mind becomes dim things you could take in your stride before now become laboursome events of will weariness invades your spirit gravity begins falling inside you dragging down every bone the tide you never valued has gone out and you are marooned on unsure ground something within you has closed down and you cannot push yourself back to life you've been forced to enter empty time the desire that drove you has relinquished there is nothing else to do now but rest and patiently learn to receive the self you have forsaken in the race of days you have travelled too fast over false ground take refuge in your senses open up to all the small miracles you rushed through become inclined to watch the way of rain imitate the habit of twilight taking time to open the well of colour that fostered the brightness of day draw alongside the silence of stone until its calmness can claim you be excessively gentle with yourself learn to linger around someone of ease who feels they have all the time in the world having learned a new respect for your heart and the joy that dwells deep within slow time so whilst you're on this beach you find somewhere that you want to sit and you sit down and as you sit there you're just taking in everything that you can see and there's lots of things for you to see that please your eyes so you look around and as you're doing this just think of the air flowing in and out as you're breathing just helping you to breath that bit more just imagine a nice deep breath in and out and as you breathe in there's a cool air coming into your body cleaning out everything that you no longer need and taking away that feeling of tiredness the clear air is coming into your body and as you exhale you're getting rid of a lot of the stuff that you don't need the tiredness the feeling of being exhausted you're breathing in the fresh air which will fill your lungs and give you energy and breathing out everything you no longer need as you're on the beach you feel rested and you feel safe and that you know that you are loved and nurtured you're no longer exhausted you see the sun you feel the breeze you see the sea and watch the waves coming in and out as you breathe in and out and know that you can always return to this place it's your safe place where you can relax and rest this is your time and your place this is your time bell and as your exhaustion lifts and you feel completely rested calm and revitalized you say these words in your head may I have the courage today to live the life that I would love to postpone my dream no longer and do at last what I came here for and waste my heart on fear no more bell and bring your awareness back to the heart space and see if there's anything that comes to you anything that your heart tells you something springs to mind or maybe just repeat these words in your head I deeply and completely love and accept myself repeat them three times I deeply and completely love and accept myself I deeply and completely love and accept myself and completely let go and completely let go and completely let go let go of everything that's holding you back just let it all go and know that you are nurtured and loved and that you will be supported by Mother Earth as you are being right now bell we're now coming to the end of the Yoga Nidra feel free to wriggle your toes your fingers maybe stretch or turn onto your side if you wish and just come back slowly there's no rush and know that you can always come back to this place your safe space your Yoga Nidra is now finished thank you for listening