Welcome to this practice of Yoga Nidra for deep relaxation.
Yoga Nidra can help the body and mind to release and rest.
Allowing yourself to follow the sound of my voice throughout this practice can help the body to let go of tension,
Stress,
Anxiety.
Yoga Nidra can offer much-needed rest and relaxation.
Let's begin by finding a comfortable position.
You may lie on down the floor or in the bed.
Allowing the body to sink deeply into whatever is beneath.
You may want to let the lids of the eyes close gently.
Releasing and smoothing out the forehead.
Softening the eyes.
Letting the jaw unhinge.
Allowing the tongue to rest inside the mouth.
Begin to notice the breath.
Becoming aware of how the breath enters and exits the body.
Perhaps taking a deep inhale and noticing any rising or filling sensation in the chest and the belly.
Allowing the air to exhale completely from the entire body.
Focusing on this breath for just a few more seconds.
Now allowing the body to melt even deeper into whatever is below.
Letting the tension drip away from the neck,
The shoulders,
The spine,
The belly,
The hips,
And the legs.
Now we will begin a rotation of consciousness throughout the body.
Just follow the sound of my voice.
Bringing your awareness to each part of the body I mention.
Don't worry if your mind wanders.
Just see if you can return your attention gently back to the sound of my voice.
Beginning on the right side of the body.
Focusing on the right hand thumb.
The first finger.
Second finger.
Third.
Fourth.
The palm of the right hand.
The back of the right hand.
The forearm.
The elbow.
The upper arm.
The right shoulder.
The armpit.
Side of the right waist.
The right hip.
The right thigh.
The knee.
The lower leg.
The right foot.
Soul of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Focusing in to the entire right side of the body.
Allowing the right side of the body to release and relax.
Now moving your awareness to the left side of the body.
Beginning with the left hand thumb.
The first finger.
Second finger.
Third finger.
Fourth finger.
Now the palm of the left hand.
The back of the hand.
The wrist.
The left forearm.
The elbow.
The upper arm.
The left shoulder.
The armpit.
Side of the left waist.
The left hip.
The thigh.
The knee.
The lower leg.
Left foot.
Soul of the left foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
The pinky toe.
Now releasing and relaxing the entire left side of the body.
Bringing the awareness now to the back of the body.
Sensing in to the back of the head.
The neck.
The right shoulder blade.
The left shoulder blade.
Back of the ribcage.
The waist.
The buttocks.
Backs of the thighs.
The calves.
The heels of the feet.
Becoming aware of the entire back side of the body.
Releasing and relaxing the entire back of the body.
Gently focusing now on the front of the body.
Starting at the top of the head.
Moving awareness into the forehead.
The brow.
The right eye.
The left eye.
Right ear.
Left ear.
The bridge of the nose.
The nose.
The right cheek.
The left cheek.
The upper lip.
The lower lip.
The chin.
The right jaw.
The left jaw.
Front of the neck.
The right clavicle.
Left clavicle.
The top of the chest.
The solar plexus.
The belly.
The low belly.
Front of the hips.
The tops of the thighs.
The shins.
The feet.
Sensing in to the entire front side of the whole body.
Allowing the whole front of the body to release and relax.
Now shifting awareness into the right side of the body.
The left side of the body.
Bringing the focus from the front to the back.
And becoming aware of the whole body as one.
Allowing the whole body to release and relax.
Sensing in to the whole body.
Allowing the whole body to melt into the surface below.
Releasing tension.
Releasing anxiety.
Releasing stress.
The whole body releasing and relaxing.
Now begin to imagine the body is very heavy.
Gravity is holding the body.
The body is sinking deeply into what is below.
Feel deeply held.
Deeply,
Deeply relaxed.
Now begin to move the awareness to a sense of lightness.
Allowing the body to feel as if gravity has released its hold.
And the body is light and floating.
As if it were a feather.
The body is relaxed and floating.
And now gently floating back down to the surface.
Allowing gravity to gently hold the body.
Sensing in to comfort.
Release and relaxation.
Now allowing the body to breathe.
And begin to notice the breath.
You may allow yourself to remain in this position as long as it is comfortable.
And if you choose to stir,
You may wish to stretch gently or roll over on one side.
And briefly pausing before gently opening your eyes.
Allow yourself to rest.
Show yourself some gratitude.
Namaste.
