So starting this Yoga Nidra practice with deep relaxation.
So make sure you're lying comfortably.
With your head supported as you need to.
Get out any wiggles.
And allow your eyes to close if you are comfortable with doing so.
And if your eyes need to stay open,
It feels like you're forcing them to close.
Just allow your eyes to have a soft gaze.
And of course,
If you feel any discomfort or pain as we move through the body.
Feel free to release.
Right in that area.
And you are also welcome to simply visualize a muscle tensing and relaxing.
Rather than actually actively doing it.
So now take a few long breaths.
Breathing in through the nose and perhaps breathing out through the mouth.
As you inhale,
Notice your stomach rising and your lungs filling with air.
As you exhale,
Imagine the tension in your body being released and flowing out of your body.
And once again,
Inhale.
And exhale.
Inhale.
And as you exhale,
The tension in your body is being released and flowing out.
So now as we go through each step,
Simply breathe and follow my instructions.
Begin by tightening the muscles in your forehead.
Raise your eyebrows as high up as you can.
Hold.
And then release,
Feel the tension fall away.
Now smile widely,
Feeling your mouth and your cheeks tense.
And hold that.
And as you release,
Feel the softness in your face.
Squint your eyelids shut and hold.
As you at least feel the softness in your eyes.
Breathe in.
And breathe out.
Breathe in.
And breathe out.
Now clench your fists and hold.
Release and enjoy the tension falling away.
Flex your biceps and hold.
Feel the tension build.
And then release.
Enjoying the feeling of limpness in your arms.
Breathing in.
And breathing out.
Now lift your shoulders up towards your ears.
Squeeze them up as high as they'll go and hold.
Quickly release your shoulders and feel their heaviness.
Tense your upper back by pressing your shoulders back,
Trying to make your shoulder blades touch behind you.
And hold.
And release,
Allowing that tension to leave your body.
Now tighten your chest by taking a deep breath in and hold that breath in.
As you exhale,
Slowly blow the tension out your mouth.
Now tighten the muscles in your stomach by sucking in your abdominals.
And hold that.
And then release,
Allowing that tension to melt away.
Now gently arch your lower back.
Feel the strength of the muscles there,
The tension.
As you hold.
And then relax,
Release,
Allow all that you're holding on to.
To ease and melt.
Now tighten your buttocks.
And hold that.
As tight as you can,
Noticing.
The tension.
The strength.
And then as you release,
Imagine your hips just falling loose,
Falling open.
Now tighten your thighs as if you were pressing your knees together,
Holding a penny between them.
And hold there.
And as you release,
Just allow them to fall away from each other.
Now flex your feet by pulling your toes towards you.
And feel the tension in your lower legs.
Hold this.
And then relax,
Feeling the weight of your legs sinking.
Now going the other way,
Curl your toes under,
Tensing your feet,
The bottoms of your feet.
And hold that.
And then release.
Now imagine a wave of relaxation is slowly spreading through your body,
Beginning at your head.
And going all the way down to your feet and your hands.
Feel the natural weight of your relaxed body.
Breathe in.
And breathe out.
And breathe in.
And breathe out.
And continue to notice.
Your breath.
As you breathe in.
And breathe out.
As you breathe in and breathe out,
Allow your whole body and mind to become relaxed and still.
And right now,
Give yourself permission to relax completely.
Your whole body from top to toe.
Allow your body to relax.
And all tension to drop away.
You are relaxing more and more deeply.
Sense yourself relaxing more and more.
All parts of your body are relaxing.
Your body is relaxing.
More and more deeply.
And now I invite you to make A resolution.
Or as SAM KALPA.
Three times.
Resolution.
Or intention.
And repeat it three times to yourself.
And now begin to pilgrimage in your mind through the various parts of your body.
Relaxing each part as I mention it.
Sense your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Sense your right palm.
The back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
Hip.
Bye.
Me.
Calf.
Ankle.
Heal.
Sole of the right foot.
The top of the foot.
Big totes.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now sense your left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Sense your left palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit,
Left waist.
Bye.
Knee.
Casts.
Ankle,
Heal.
Sole of the left foot.
The top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now sense the top of your head.
Forehead.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose the tip of the nose.
Upper lip.
Lower lip.
Chin.
Throat.
Sense your entire face.
Your entire face.
Sense the top of your head.
The top of your head.
The back of your head and neck.
The back of your head and neck.
Your entire head.
Your entire head.
Sense the top of your shoulders.
The top of your shoulders.
Now sense the right side of your chest.
The left side of your chest.
The middle of the chest.
The stomach area.
The navel.
The whole abdomen.
Now sense the entire right leg.
The entire left leg.
Both legs together.
Sense the entire right arm.
The entire left arm.
Both arms together.
Now sense the entire back.
The entire front.
The entire back and front together.
Sense the entire body from top to toe.
The entire body.
The entire body.
Sense the entire body from top to toe.
Sense your entire body.
Your entire body.
Be aware and mindful.
Now sense the flow of your breath as it enters and leaves your nose.
Allow your breath to flow naturally.
You are simply observing and sensing your breath.
Now sense your chest rising and falling in rhythm with your breathing.
Sense your chest rising and falling.
Rising and falling.
Now follow your breathing.
Start counting each breath by counting backward from 19 to 1.
Mentally say to yourself,
19 chest rising.
18,
Chest falling.
17,
Chest rising.
16,
Chest falling.
And so on.
If you lose count,
Simply start again at 19.
Now stop counting.
And sense your entire body being deeply relaxed.
Sense your entire body.
Your entire body.
Be awake and aware.
Now sense your hands and arms getting heavier and heavier.
Your hands and arms are getting heavier.
Your hands and arms.
Are getting heavier.
Sense your hands and arms getting lighter and lighter.
Your hands and arms are getting lighter.
And lighter.
Sense your legs getting heavier and heavier.
Your legs are getting heavier.
And heavier.
Your legs are getting heavier.
Sense your legs getting lighter and lighter.
Your legs are getting lighter.
Your legs are getting lighter.
Sense your whole body getting heavier and heavier.
Heavier and heavier.
Heavier and heavier.
Sense your whole body getting lighter and lighter.
Your whole body.
Getting lighter and lighter.
Now gently pay attention to your feelings.
Your mind is relaxed and calm.
Your mind is relaxed and calm.
Your emotions are calm.
Your body and mind feel deeply relaxed.
Now visualize the following images.
A sunny blue sky.
Sunny blue sky.
A sunny blue sky.
A lush meadow on a gentle slope.
A lush meadow on a gentle slope.
A lush meadow on a gentle slope.
A large tree standing in the meadow.
A large tree standing in the meadow.
A large tree standing in the meadow.
A soft blanket spread out under the tree.
A soft blanket spread out under the tree.
A soft blanket spread out under the tree.
You are resting on the blanket and enjoying the quiet.
You are completely relaxed.
You feel protected by the tree.
You feel protected by the tree.
You feel protected by the tree.
You are feeling in harmony with the tree and the meadow.
You are feeling in harmony with the tree and the meadow.
You are feeling in harmony with the tree and the meadow.
You are opening up to the light,
Which is all around you.
You are opening up to the light which is all around you.
You are opening up to the light which is all around you.
Your body is feeling full of light.
Your body is feeling full of light.
Your body is feeling full of light.
You are relaxed,
Happy,
And radiant.
You are relaxed,
Happy,
And radiant.
You are relaxed,
Happy,
And radiant.
Now sense your whole body.
You are deeply relaxed.
Your mind is calm.
Return to your intention or your resolve.
Your Sankalpa.
And mentally repeat.
Your resolution.
Your Sankalpa three times with deep conviction.
Now sense your whole body.
Your whole body is deeply relaxed.
Sense your whole body.
Gently become aware of your breathing.
Become aware of your breathing.
Begin to sense the contact between your body and the surface.
Slowly become aware of your surroundings.
Listen to the sounds around you.
And give yourself permission to lie quietly for some time.
As you slowly prepare to return to the ordinary world.
Gently begin to move your fingers.
Don't rush.
Gently begin to stretch your limbs.
Perhaps open and close your jaw.
And take a fuller breath in that fills you up.
And release that breath,
Remembering the deep relaxation of where you just were.
Blink open your eyes,
Inviting in sips of light.
And when you feel ready,
Roll to one side.
Stay there long enough.
Until you are ready to return to a seated position.
Ready to re-enter the world.
And thank you for practicing this yoga midra session with me.
