Muscle Relaxation Nidra With Box Breath

Hello,

My name is Laurie and today I will share with you a progressive muscle relaxation yoga nidra with Samavriti Pranayama or box breath.

This is a practice of guided relaxation techniques to fully release the body and mind of its holdings and invite a deeper feeling of peace.

There will be a guided air retention and suspension in this practice.

So if for any reason that does not serve you,

Your health or your comfort,

During this section maybe the breath rhythm can be followed by only inhaling and exhaling and not retaining nor suspending.

Begin by lying down wherever is accessible and comfortable for you in a space where you will be undisturbed and able to really benefit from this moment of self-love.

You can lie in shavasana with legs and arms long,

With space in between the arms and torso and between the two legs to allow the shoulders and hips to be completely aligned and soft.

Be sure to have whatever is necessary to be warm.

Socks for the feet if necessary and it's best to not get up once we begin.

So maybe even a pillow or two to soften connection between body and the support in the places where it's needed.

A blanket is fine of course but we will be gently moving the arms and legs so try not to constrict movement with your blanket.

Once you've settled into your support,

Take a moment or two to find that little bit of extra comfort and then let the eyes soften or close.

Take a long breath in through the nose and fill the belly inflate with air.

Take a little pause at the top retaining the air and then take in one more sip.

Open the mouth and let it out with a sigh.

Once again,

Fill up without forcing,

Hold,

Sip a bit more air and then a gentle but audible release through the mouth.

Begin to breathe naturally in and out and then take the awareness to the presence of the body on the support below you.

Imagine your body lying there in the room.

Imagine the space occupied by the support that is holding you.

Imagine the four walls of the room around you.

Inhale in new fresh oxygen into the body and exhale anything that doesn't serve you today.

Take your awareness to your feet.

Inhale,

Curl the toes and engage every muscle in the feet up to the ankles.

Squeeze the toes towards the heels and hold the breath inside.

Exhale,

Release the feet.

Awareness to the left leg.

Lift the leg,

Stretch it long,

Away from the hip and then inhale,

Squeeze toes,

Foot,

Calf and thigh muscles,

Hold the breath.

Exhale,

Release the leg down and rock the foot gently in and out and then let the leg soften completely away from the midline of the body.

Awareness to the right leg.

Lift the leg,

Stretch it long,

Away from the hip and then inhale,

Squeeze toes,

Foot,

Calf and thigh muscles,

Hold the breath.

Exhale,

Release the leg down and rock the foot gently in and out and then let the leg soften completely away from the midline of the body.

Awareness to the glutes.

Inhale,

Squeeze and contract the muscle of the glutes,

Hold the breath.

Relax,

Let everything go.

Bring awareness to the belly.

Inhale,

Expand the entire system of belly muscles,

Low belly,

Middle,

Sides,

Maybe noticing the compression of the diaphragm and now hold.

Relax and let everything including the lower back melt into the support below.

Awareness to the left arm.

Inhale,

Lift the arm gently away from the floor,

Stretch it out long and squeeze the fingers and two fists,

Engaging all the way up to the upper arm.

Squeeze,

Hold and on the exhale,

Release the arm down.

Roll the arm inwards and then away from the body,

Letting the hand melt and the palm release open towards the sky.

Awareness to the right arm.

Inhale,

Lift the arm gently away from the floor,

Stretch it out long,

Squeeze the fingers and two fists and engage all the way up to the upper arm.

Squeeze,

Hold and then exhale,

Release the arm down.

Roll the arm inwards and then away from the body,

Letting hand melt and palm release open towards the sky.

Inhale,

Fill the chest with air,

Expanding from shoulder to shoulder,

Massaging the heart.

Hold the air and feel the space occupied by the air.

Release and let the upper back become soft towards the earth.

Inhale the shoulders up to the ears and then around and back and gently squeeze the shoulder blades together.

Release and let yourself melt and let go.

Awareness to the skin on the face.

Inhale,

Squeeze and activate the muscles of the face,

Lips,

Eyes,

Forehead,

Cheeks,

Jaw.

Hold and notice,

Relax and release the muscles and skin,

Let it be soft.

Awareness to the entire body,

Completely effortless and relaxed on the support below,

As if you are being held and gently pulled by gravity towards the earth center.

Bring your awareness back to the breath.

Slow cool air comes into the nostrils and filters back out warm.

Allow yourself a few breaths to experience these sensations.

On the next exhale,

Empty the lungs and then begin to pull air in for a count of three,

Two,

One.

Now hold the air for three,

Two,

One.

Release for three,

Two,

One and then suspend the breath out for three,

Two,

One.

Inhale for three,

Retain for three,

Exhale for three and then suspend for three.

Continue this breath practice for some moments on your own.

Come back to a natural breath,

Noticing the expansion and softening as the lungs move,

Pressing against the floor,

Opening into space,

Broadening the ribs.

Let's go a bit deeper and begin here again for a count of four.

Exhale fully and we begin.

Inhale four,

Three,

Two,

One.

Retain for four,

Exhale for four and suspend for four.

Inhale for four,

Hold for four,

Exhale for four and hold suspension for.

Continue like this on your own for just a few moments.

When you're ready,

Coming back to a natural breath in and out without holding on to any control,

Begin to take the awareness back into the body.

Presence of the whole body being supported by the earth.

Awareness to the fingers,

Bring sensation in by gently rubbing thumb and index fingers together.

Awareness to the feet,

Gently wiggle your toes,

Maybe invite a bit more movement as hands move around the wrists in gentle circles and then the feet around the ankles.

Begin to invite the arms to reach up and over the head as you inhale into a morning stretch.

Gently open the eyes and soften onto your side body.

In your own time,

Make your way up to a seat,

However is comfortable and take a moment to put the palms together in front of the heart and forehead towards the hands.

A gentle symbol of gratitude for the moment you have taken for yourself today.

Thank you again for your time and I hope that you are able to carry this peace around with you during your day or while you're asleep.

Namaste.