Yoga Nidra For Deep Relaxation | 22 Minutes

A short, gentle Yoga Nidra practice to help you unwind, release tensions, and settle into deep rest. Through guided body awareness and natural breathing, you'll gradually move away from the busyness of the day and into a quieter, more restful state. There's nothing to achieve, no need to control your breath, and no particular way you need to feel. Just make yourself comfortable and let the practice guide you.

Transcript

You're very welcome to this yoga nidra. Before we begin, Take a little time now to get yourself as comfortable as possible. Yoga Nidra is traditionally practiced lying on your back in a position known as Shavasana. And if that feels comfortable for your body today. Come down now to lie on your back. Letting the legs rest a little apart. The face falling naturally out to the side. And the arms resting alongside the body with a little space between the arms and the torso. Palms facing upwards You might like to put a pillow beneath the head. Or one beneath the knees. Or a blankus over the body And of course, If lying on your back doesn't suit you today. You can absolutely choose another position where you feel supported and at ease. And just take another little moment here to make any final adjustments. So that once we begin you can really give yourself over to the practice without needing to keep rearranging the body And when you're ready, Let the eyes close. And see if you could soften the eyes a little further here. Almost as though they could close second time. I'm letting the jaw soften too teeth parting slightly. Tongue resting easily in the mouth and perhaps sensing the whole face now the forehead, Cheeks. The muscles around the eyes and mouth. All doing a little less and from here you might welcome your sankalpa. A short positive intention or resolution. If you already have one that you're working with, Let that come to mind now. Or for this practice you might use i give myself permission to rest I give myself permission to rest. Mentally repeating your sankalpa three times and now letting your attention settle at the very top of the head all your awareness resting at the center of the crown of the head Drifting towards the forehead. The eyes. Cheeks. Ciao. The whole face. And through the neck. And across into the right shoulder. Awareness flowing down through the upper arms the elbow. Forearm. Rest. Circling into the palm of the right hand the back of the hand. All five fingers. Awareness spreading through to all five fingertips. Sensing the whole right arm now. Awareness from the shoulders. All the way to the fingertips. And letting your awareness travel back through the arm towards the left shoulder and to the left upper arm. Help-o forearm. Rest. The palm of the left hand. Back of the hand. Sensing all five fingers. Sensing all five fingertips. And allowing awareness to expand through the whole left arm from the Shoulder. All the way down to the fingertips. And sensing both hands together now both hands resting nothing they need to hold on to right now letting your attention flow gently back through the arms up towards the shoulders the collarbones the upper chest. Ribs. Drifting down through to the waist the upper belly. Lower belly. I'm letting the spellbook be exactly as it is here. There's nothing to pull in or hold tight. And to the pelvis. Sensing the right hip the thigh. Me. Lower leg. I'm cool. You. The soul of the right foot Top of the fuss. All five toes. Sensing the whole right leg now. A whole rice lag from their toes. All the way to the hip. Towards the left hip. Bye. Me. Lower your leg. Ankle. The heel. Soul of the left foot the top of the foot. Sensing all five toes. All five toes together allowing awareness to expand throughout the whole left leg From the hip all the way down to all five toes. Could you sense both feet resting here now? Old fish. Left and right the feasts that have carried you through today resting now and from here letting your attention spread throughout the whole body. Both legs. Pelvis. Torso. Both arms and hands neck and head Sensing the whole body. A whole body resting Let's wait. Its shape. The space-ish occupies Sensing the whole body. And could you become aware now of the body breathing the whole body breathing by itself natural breath flowing in and out could you feel the gentle movement of the breath in the belly? The way it rises a little as you breathe in and settles again as you breathe out and tension at the ribs now noticing the gentle movement of the ribcage expanding with the inhale and easing back with the exhale and perhaps sensing the breath in the back of the body noticing that subtle movement of the ribs against the surface beneath you Just noticing. And from here see if you could sense the whole torso breathing together. The belly, Ribs and chest. All moving in their own small way breathing in a gentle expansion Breathing out. The body's settling and perhaps allowing that sense of movement to spread as though the whole body could expand a little with the inhale. And settle back with the exhale and there's no need to make the breath any bigger here just sensing the movement that's already here in the body the whole body resting the breath coming and going all by itself. And letting that go now Nothing more to follow here nothing to work towards Just resting here. Exactly as you are the body supported beneath you. Breath moving gently. And pour it the next few moments you can just Let everything be. I'm bringing your sam kalpa back to mine now I give myself permission to rest. Repeating silently to yourself three times. And slowly beginning to feel the body resting here again the surface carrying you the places where the body makes contact with it noticing the weight of the arms, Legs and head becoming aware of the sounds in your environment and when you're ready bringing a little movement into the fingers the toes. Maybe rolling the wrists and ankles gently turning the head from side to side taking your time here. No need to rush back and whenever it feels right for you allowing the eyes to gently open Thank you for practicing with me today.