Welcome to this yoga nidra practice.
Whether you choose deep relaxation or a nap,
It's entirely up to you.
This guided meditation practice is a journey leading to a deeply relaxed state that lies between wakefulness and sleep.
Your body knows what it needs,
So let my words guide you to whatever that looks like for you today.
Whether you choose to remain consciously aware or allow yourself to drift into a restorative nap,
You will experience profound relaxation regardless.
The choice is yours.
This is an effortless practice and your body and mind will thank you for taking the time to indulge in a healthy escape.
Before we begin,
Please get as comfortable as possible.
Find whatever supports your rest,
A pillow under your knees,
A cozy blanket.
Body temperature does tend to drop during yoga nidra due to deep relaxation,
So you will most likely need that.
The weight of a blanket can also feel reassuring and comforting.
It's helpful to also cover your eyes with an eye mask or a soft cloth.
Really take the time to create your own little nest of comfort.
Settle in with your feet slightly apart so they can relax naturally.
As you settle,
I invite you to position your hands on your stomach.
I find this to be powerful for enhancing body awareness and deepening your breath connection.
Choose one hand to place on your abdomen,
Above your belly button,
And then place the other hand below your belly button.
This positioning allows your hands to rhythmically move up and down with your breath.
Let your chin drop slightly toward your chest to gently stretch the muscles in the back of your neck.
Take a moment now to release any wiggles or jiggles so that you can remain as still as possible.
Begin to relax your entire body.
If you need to adjust,
Of course do so.
Just do it with gentle awareness.
Allow yourself a moment to see if there's anything you can do to make yourself even 1% more comfortable.
Relax your entire body,
Allowing yourself to arrive.
Let's take two deep cleansing breaths together.
Inhale deeply through your nose,
Filling your lungs.
Exhale effortlessly through your mouth,
Releasing any lingering tension.
Repeat once more.
Breathe in gently.
And let your breath flow out with ease,
Letting go.
Now,
Allow your breathing to return to its natural rhythm and give your body permission to let go of any tension in your stomach,
Chest,
And shoulders.
Feel yourself sinking deeper into relaxation with each breath as your hands gently rise and fall with the rhythm of your breath,
Like a nurturing,
Floating bubble of calm.
As you settle,
Open your mind to set an intention,
A simple,
Positive affirmation in the present tense.
If you don't have one of your own,
I invite you to use mine.
Silently repeat three times in your mind,
I am rested and relaxed.
Now,
Let my voice guide you on a gentle body scan.
We'll be moving in a circular pattern.
Begin by focusing on your right thumb.
Slowly move your awareness through to your index finger,
Middle finger,
Ring finger,
And pinky finger,
The back of your hand,
And then the palm of your right hand,
The right wrist,
Elbow,
And the top of your shoulder.
Move your awareness to the back of your right shoulder.
Gently shift your focus from the right shoulder moving across the back of your neck to the top of your left shoulder.
Glide down your left shoulder to your left elbow,
Then to the wrist,
Then to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger,
Back of your hand,
Palm of your hand.
Next,
Bring your attention to your left side waist.
Move your awareness to your left hip,
Front of the thigh,
Down to the front of the knee,
Back of the knee,
Down through your calf muscle to your ankle,
And arriving at the top of your left foot.
Focus on your left big toe,
Then the second toe,
Middle toe,
Fourth toe,
Fifth toe,
And pinky toe.
Bottom sole of your left foot,
And then down to the heel.
Now,
Shift your awareness to your right foot beginning at the heel,
Then to the sole,
Then to the right big toe,
Second toe,
Middle toe,
Fourth toe,
And then pinky toe.
Moving to the right ankle,
The calf muscle,
Back of the knee,
Front of the knee,
Front of the thigh,
And up to the right hip,
And the right waist.
Now,
Turn your focus to the center of your body,
Your lower abdomen,
Your upper abdomen.
Feel yourself completely relax,
Feel the rhythm of your hands moving up and down slowly.
Bring your attention to the center of your chest.
Travel up to the space between your collarbones,
Gliding up the front of your neck to your chin,
Bring your awareness to the right side of your jaw,
Then to the left side of your jaw.
Feel your jaw completely relax.
Move to your lips,
The tip of your tongue,
The back of your tongue,
The roof of your mouth,
Exit to arrive at the tip of your nose,
Up to the space between your eyebrows,
Then to the right eyebrow,
And now to the left eyebrow.
Move to your forehead.
Now rest your awareness on your entire forehead.
Ease any remaining tension from your forehead.
Let it completely relax.
Gently move to the top of your head,
And then to the back of your head.
Feel the weight of your head cradled in support.
Allow each inhalation and exhalation to carry you deeper and deeper into your heart.
Deeper into the state of bliss,
As you feel peace and tranquility flowing through you.
When you are ready to return,
Begin by deepening your breath.
Gently begin to move your body.
If you are choosing to remain in this state,
Simply allow yourself to drift deeper into relaxation.
If you are ready to move,
Take a few more deep breaths and slowly open your eyes.
May your rest,
Whether as deep relaxation or a nap,
Nourish and restore you completely.
