Welcome to Yoga Nidra,
A relaxing and healing meditation to gently guide you to an experience of deep sleep and renewal.
Lie on your back,
On a mat or on your bed.
Take a few moments to allow yourself to get comfortable.
You may want a pillow under the head or one under your knees.
Cover yourself with a blanket.
Supporting your body in these ways signals to the brain that it is safe to relax and let go.
Press your elbows into the bed to open your chest and your shoulders.
Lengthen the sides of your body.
Rock your hips from side to side.
Let your arms extend,
Palms face up.
Allow your legs and feet to roll open.
Scan your body from your head to your toes.
Notice any lingering tension and allow these parts to soften deeper into the support beneath you.
As you get comfortable,
Allow your body to gently find stillness.
Begin to notice the sounds around you,
The sounds outside the room,
The sounds closer to you.
Notice the sound of your breath as it comes in and out.
Let your awareness rest now on your breath.
That gentle wave of energy coming in and out of your belly and your chest.
With each inhale,
Feel your body expand.
With each exhale,
Feel yourself being pulled deeper by gravity,
Supported by the center of Mother Earth.
Become aware of your whole body as breath and life force energy move through you.
Bring your awareness now to the center of your chest.
Visualize there a point of brilliant white or golden light.
As you inhale,
Experience that light expanding outward.
As you exhale,
The light moves out through all of the pores of your body.
With each breath,
Experience the light from the heart fill your entire body.
As you exhale,
Feel that energy moving out beyond the boundary of your body,
Enveloping you in a cocoon of healing light.
Let your awareness now come to your right hand.
Feel your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right armpit,
Right waist,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel of the right foot,
Bottom of the right foot,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the entire right side of your body.
Now bring your awareness to your left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
Left waist,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel of the left foot,
Bottom of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the entire left side of your body.
Feel the back of your head,
The back of your neck,
Right shoulder blade,
Left shoulder blade,
Middle of the shoulder blades,
Mid back,
Low back,
Sacrum,
Right butt,
Left butt.
Bring your awareness now to the top of your head.
Become aware of the hair on your head,
Your scalp,
Your skull.
Become aware of your brain resting inside your skull.
Right side of the brain,
Left side of the brain.
Feel both halves of the brain relaxing down and away from one another.
Bring your awareness to your forehead,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eyelid,
Left eyelid,
Right eyeball,
Left eyeball,
Right ear,
Left ear,
Right inner ear,
Left inner ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Tip of the nostrils,
Top lip,
Bottom lip,
Top teeth,
Bottom teeth,
Roof of the mouth,
Tongue,
Jaw,
Base of your throat,
Right collarbone,
Left collarbone,
Right side of your chest,
Left side of your chest,
Middle of your chest,
Your belly.
Letting your awareness settle on your belly where you can feel the breath moving in and out.
I'd like you now to count backwards 11 breaths down to one,
One inhale and one exhale count as one breath.
If you lose track,
Starting over at 11 when you remember.
Moving down now 11 breaths down to one.
11 breaths down to one.
11 breaths down to one.
11 breaths down to one.
Letting go of the count wherever you are.
Let your awareness come now to your heels and feel your heels begin to grow heavy.
Feel your calves heavy,
Thighs heavy.
Feel your legs so heavy it's as if they're filled with cement.
Recreate this feeling of heaviness through the body.
Torso heavy.
Arms heavy.
Hands heavy.
Head heavy.
Feel your body so heavy you couldn't move if you tried.
Feel yourself so heavy you're creating an imprint in the earth.
Now feel your head grow light.
Arms light.
Torso light.
Legs light.
Let your body fill with the sensation of lightness.
Feel yourself so light.
You're floating up off the bed.
Experience the sensation of lightness.
Feeling yourself so light you're like a feather gently drifting in a warm breeze.
Now feel your body heavy drawn down to the core of the earth.
Now light.
Feel your body light filled with air.
Now heavy.
Now light.
Now heavy.
Let your body rest here completely supported,
Completely relaxed.
Allow your awareness to dissolve into this deep state of relaxation.
Trust your body's wisdom to know when you have received the healing that you need.
If it's time now to move into deeper sleep,
Let yourself remain embraced by this total relaxation as you turn off this recording,
Knowing that once it is off,
You will go even deeper into relaxation,
Healing,
And the rest that you deserve.
If it's time now for you to go about your day,
Gently begin to deepen your breath.
As I count up from one to five,
Feel the energy moving back into your body with each breath.
One,
Let your breath expand and fill your body with energy.
Two,
Wiggle your fingers and your toes.
Three,
Remaining connected to the state of deep relaxation as you invite more awareness into your body.
Four,
Stretching your arms and legs,
Letting your awareness expand to your surroundings.
Five,
Coming back now,
Refreshed and relaxed and ready to go out and live your passion and purpose.
