Guided Yoga Nidra For Deep Rest

Hello,

Lovely humans.

Welcome to this guided yoga nidra for deep rest.

Find a place to lay down.

Bring a pillow under your head and maybe under your knees.

Cover yourself with a blanket.

Then bring something over your eyes to block out any light or distraction.

Spend the next few moments ensuring that you are as comfortable as possible.

Make any small adjustments that will help you settle your body.

Make yourself aware of the room that you are in.

Imagine where you are positioned within this room.

Notice any subtle sounds outside of the room.

Can you hear them as pure sound without attaching a story or narrative to them?

Are there any sounds inside of the room that you are in?

Can you hear them as pure sound without attaching a story or narrative to them?

Let the sounds fall into the background of your awareness.

Bring your attention and your awareness solely to your breath.

Notice the ebbs and flows of each inhalation and each exhalation.

Allow each exhalation to ground your body.

Feel your weight surrender to the support beneath you.

Make an intention for your body to rest.

Make an intention for your body to rest deeply.

Unclench the hinges of your jaw.

Let your tongue soften and widen in your mouth.

Allow your attention to wander to the back of your eyes,

Imagining a spaciousness deep within the sockets.

Watch any thoughts or worries come and go like a movie playing in your mind.

If your mind is feeling busy,

Try to move your focus back to the rhythm of your breath.

Let the back of your throat relax and widen,

Your shoulder blades surrender to the support underneath you.

Let your lungs and organs rest in the back of your body,

Softening deeper with each exhale.

Softening deeper with each exhale.

Visualize the muscles of your arms softening away from your bones,

Your skin softening away from the muscles.

Imagine your whole body settling into rest,

Surrendering into rest.

Visualize your whole body resting deeply.

Finding yourself permission to rest deeply.

As you are guided to various points throughout your body,

There is nothing to do except settle your attention on each body part with an intention to rest.

Make an intention to your right shoulder to rest and let your attention run down your upper arm to your right elbow,

Down your forearm and into the right wrist,

The tip of the right thumb,

The tip of the right index finger,

The tip of the right middle finger,

The tip of the right ring finger,

The tip of the right little finger and let the whole hand rest.

Begin in the right wrist,

Right elbow,

Right shoulder.

Let the whole right arm rest.

Give your attention to your throat.

Commit to rest.

Awareness in the left shoulder.

Let your attention run down the upper arm to the left elbow,

Left wrist,

Tip of the left thumb,

Tip of the left index finger,

Tip of the left middle finger,

Tip of the left ring finger and tip of the left little finger.

Let the whole hand rest.

Left wrist,

Left elbow,

Left shoulder,

Let the whole left arm rest.

Bring your attention back to your throat,

Rest,

The center of your chest,

The right side of your chest,

The center of your chest and the left side of your chest,

The navel,

The space in between your pubic bones,

Let the whole abdomen and torso rest.

Center of the right hip,

Let your attention run down the thigh to the right knee,

Through the shin to the right ankle,

To the tip of the right big toe,

Tip of the right second toe,

Tip of the right middle toe,

Tip of the right fourth toe,

Tip of the right little toe,

Right ankle,

Right knee,

Deep in the right hip and then let the whole right leg rest.

Space in between the pubic bones,

The center of the left hip,

Let your attention run down the thigh to the left knee,

Through the left shin,

Ankle,

All the way down to the tip of the left big toe,

The second toe,

The middle toe,

The fourth toe and the little toe,

Left ankle,

Left knee,

Deep in the left hip.

Now let the whole leg rest.

Allow space in between your pubic bones,

Attention rising to the navel,

Letting the whole abdomen rest,

Center of your chest,

Let the walls of your throat relax,

The space between your eyebrows,

Letting your attention rest in between your eyebrows.

Let your whole body rest,

Your whole body rest,

Without changing anything,

Just witnessing the rhythm of your breath.

Rest in the changing sensations of inhalation versus exhalation.

Rest in the changing sensations of your breath.

As you move into a mental version of your breath,

Body will remain still and breathe easy.

No fight,

No force.

Begin to visualize your breath moving in through both nostrils and out through both nostrils.

In and out.

Allow the breath to be as easy and soothing as possible.

On your inhalation,

Notice the temperature of the air as it kisses the tip of your nose.

Feel the air rush into your nasal passage.

Watch the breath as it travels down the back of your throat,

Entering and filling up your lungs.

Watch as the air escapes your lungs.

Your lungs begin to depress.

Watch the breath as it travels up to the back of your throat,

Through the nasal passage,

And out to your external environment.

On your exhalation,

Notice the temperature of the air as it kisses the tip of your nose.

Continue traveling with your breath for the next few moments.

No fight,

No force.

Just easy breathing.

Let all your concentration on your breath fall away.

Let all effort dissolve into deep rest.

Bring your attention to the front of your body,

From your face all the way through your chest and torso to your legs and feet.

Let your whole front body rest into the back of your body.

Let there be a feeling of weight in your body as your front body settles back.

Rest.

Front body rests into back body.

Let your whole body explore this restful deep heaviness,

Sinking deep into rest.

Now imagine your back body floating up into your front body.

Whole body light,

Spacious,

Effortless.

Let your whole body feel light as though you are resting weightlessly.

And let yourself wander between these two opposites.

Feel the body heavy.

Feel the body light.

Feel the body heavy.

Feel the body light.

Can you feel these two opposite sensations at the same time?

Trying to merge the sensations of heavy and light within your whole being.

Can you rest deeply in between the two?

Neither heavy nor light,

The essence of both without striving or grasping.

Simply resting deeply in between the two,

Heavy and light.

The sense of deep,

Deep rest in your body.

The sense of deep,

Deep rest within your mind.

The sense of deep,

Deep rest in your whole being,

Unchanging,

Restful and whole.

Resting in the unchanging nature of your whole self.

Letting your whole body rest.

Notice how your body feels against the ground.

The weight of your muscles and bones.

Notice which parts of you are touching the ground.

Back of your head,

Your shoulder blades,

Your ribs,

The back of the pelvis,

The flesh of the upper and lower legs,

Your heels.

Feel your breath move your body.

Notice the natural easy rhythm of your breath.

And then take a deeper,

Richer breath.

How does that breath feel a sensation in your body?

How does the exhale feel in comparison to the exhale?

Now remember where you are in the room.

Notice any subtle sounds that are within the room or outside of the room.

Feel the temperature against your skin.

Any textures rubbing against your skin.

Begin to wiggle your fingers and your toes.

Lazily blinking the eyes open and closed.

Stretch your arms,

Your legs.

Take any movements that will gently help to bring your body back into a wakeful state.

Move in a way that doesn't disturb your mind.

Gently roll to your side.

Let the eyes open softly so that you can take in some light and color,

Shape and form.

Keeping your head heavy,

Very heavy.

Use your top arm to help you come to sit.

Any comfortable seated position.

Once you arrive there,

Bring your hands to your thighs or together into prayer.

Take a moment to close this yoga nidra practice by thanking yourself for taking a moment out of your day to allow yourself deep deep rest.

Gently open your eyes and take plenty of time to move back into your day.

Come back to this yoga nidra whenever you need to fully rest your body.

I will see you back here really soon.

Namaste.