Hey hello and welcome back today we'll practice yoga nidra deep relaxation technique along with mindful breathing so when we combine body relaxation with mindful breathing it's going to deepen your relaxation regular practice of yoga nidra helps to improve sleep reduce stress brings inner balance in our body mind and spirit so let's begin find yourself a comfortable place without much disturbances around you may lie down on a flat surface just in case your back hurts you may bend your knees and rest your feet on the flat surface or you can place a folded blanket or a towel behind your knees to soften your joints you may close your eyes hands by your sides your palms facing up fingers are soft and relaxed your eyes are softly closed separate your teeth rest your tongue on the floor of your mouth allow your whole body to relax from head to toe inhale relax release be aware of sensations be aware of whatever you experience within you without any judgment stay present take a deep breath and slowly breathe out as you exhale let your muscles soften down let your bones relax let your entire body outside and inside relax mindfully watch your breath watch your in-breath watch your out-breath watch your in-breath and watch your out-breath soften your chest soften your belly relax the back of your body upper back middle back and your lower back relax your sacrum tailbone area your buttocks sitting bones relax your hips inner hips pelvic floor area allow your legs to relax toes are soft from head to toe scan through your body slowly and gently as you allow to rest let go be aware of your mind the thoughts arising in your mind be aware of everything that you experience in your mind inside your head let them go as you breathe out let them go as you breathe out bring your attention on the tip of your nose around your nostrils let's watch our in-breath and out-breath watch your inhalation and your exhalation inhalation exhalation breathe out slowly take your time to breathe out fully at the end of your exhalation pause and breathe again inhale at the end of your exhalation slowly breathe out pause take a deep breath again slowly breathe out pause take a deep breath again gently breathe out pause breathing as you breathe gently your breath connects your mind your body and your spirit together your breath keeps you present at this moment the bliss of present moment internal peace state of calm and relaxation take your attention to your right leg notice your toes wiggle them notice the top and the bottom of your right foot heel shin and calf top of your knee and the back of your knee top of your thigh and the back of your thigh relax your entire right leg as you breathe out let go take a deep breath and slowly breathe out pause breathe in again breathe out pause breathe in again exhale now take your attention to your left leg wiggle your toes notice the top and the bottom of your foot relax heel front of your shin and the back the calf muscles notice the top of your knee and the back of your knee top and back of your thigh inner thighs now notice your entire left leg take a deep breath slowly breathe out pause take a deep breath gently breathe out pause be aware of your right sitting bone left sitting bone relax your buttocks relax soften your sacrum,
Tailbone area take a deep breath slowly breathe out breathe out pause inhale exhale be aware of your lower back area relax the muscles from inside middle back area relax relax upper back notice the back of your neck front of your neck relax,
Release,
Let go take a deep breath slowly breathe out pause breathe in breathe out pause breathe in be aware of your right hand scan through your hand from the top all the way down reaching to your fingers thumb front and back of your palm front and back of your entire hand release,
Let go be aware of your left hand from the top of your hand slowly scan reaching down to your fingers thumb front and back of your hand front and back of your palm soften release let go take a deep breath slowly breathe out pause breathe in again breathe out pause take a deep breath slowly breathe out gently breathe out pause breathe in again stay present stay connected with your true nature your inner self your guide your angel notice the crown of your head you're receiving energy from the universe through the crown of your head ready to receive notice your forehead eyes and eyebrows eyeballs relax them separate your eyebrows notice your cheeks top of your nose the sides of your nose your jaw separate your teeth relax your tongue on the floor of your mouth separate and release let go notice your right ear and your left ear relax your entire facial structure soften your face smoothen your face relax your face bring down to your chest collarbone area relaxing be aware of your rib cage the sides of your rib cage the center of your rib cage release,
Let go upper belly the belly button area lower belly the sides of your torso the sides of your body everything relaxing everything in a state of surrender letting go from inside let go from inside let go take a deep breath and slowly breathe out pause take a deep breath gently allow let go pause take a breath and relax bring your attention to your hip area inner hip outer hip sides and try to relax breathe into the hip area we hold a lot of emotions in our hip area lower back area release and let go let the light of universe flow throughout your body everywhere allow your pelvic floor to relax relax inner thighs genital area everything resting relaxing softening surrender your whole body the light within is guiding you follow the light go deep go deeper go into the deepest gently breathe in and gently breathe out
