Welcome to Yoga Nidra Relaxation.
Lay on your back on your mat.
Allow your whole body to sink into the floor.
Allow your arms to spread wide next to your body.
Palms facing up.
Your feet relaxing,
Hips opening.
Now rest your eyes and gently close them.
Bring your attention to your breath and start making it deeper and longer,
Inhaling and exhaling through your nose.
Inhale for 1,
2,
3.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Exhale for 5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Exhale for 5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Exhale for 5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5.
Exhale for 6,
5,
4,
3,
2,
1.
Continue this inhale and exhale at your own pace.
Noticing the rays of your chest,
Of your belly as you inhale deeply.
And as you exhale releasing,
Letting go of any tension in your body.
No struggle,
Just breath.
As you continue your breathing,
Feel your body becoming heavier and heavier,
Melting into the ground.
Without moving any part of your body.
Keeping your eyes closed.
Bring your attention to the toes of your left foot.
Feel them relaxed.
Top of the foot,
Sole of the foot.
Relaxed.
Relax your left ankle.
Relax your shin and calf.
Relax your knee.
Your thigh.
Your whole left leg is relaxed.
Relax the toes of your right foot.
Top of the foot,
Sole of the foot.
Relaxed.
Relax your ankle.
Relax your shin.
Relax your calf.
Relax your knee.
Relax your thigh and your hip.
Your whole right leg is relaxed.
Relax the fingers of your left hand.
Palm.
Relax your forearm.
Your elbow.
Your upper arm.
Relax your shoulder.
Your whole left arm is relaxed.
Relax the fingers of your right hand.
Relax your forearm.
Your elbow.
Your upper arm.
Relax your shoulder.
Relax your lower back.
Your middle back.
Your upper back.
Relax your belly.
Your rib cage.
Your chest.
Relax your kidneys.
Your intestines.
Your stomach and your spleen.
Relax your liver and gallbladder.
Your lungs and your heart.
Relax your throat.
Your neck.
Your upper shoulders.
Relax your ears.
Your jaw.
Relax your tongue.
Your teeth.
Your lips.
Relax your cheeks.
Your nose.
Relax your eyeballs.
Your eyelids.
Your eyebrows.
Relax your forehead.
And every single hair on your head.
Relax completely.
And leave the body by itself.
As your body rests,
Bring your awareness to the center of your heart.
Imagine a beautiful bright green emerald color.
Right in the center of your heart.
Opening.
Expanding.
Filling you up with compassion.
Forgiveness.
As you continue focusing on this spot,
On this place,
Sweet space in your heart,
Mentally repeat the following words after me.
May I be happy.
May I be peaceful.
May I live in harmony and grace.
May I have ease of well-being.
May I love and be loved.
May I be free from suffering.
Keep on breathing deeply.
Now imagine yourself as a little five-year-old girl or boy.
One more time.
Mentally repeat after me.
May you be happy.
May you be peaceful.
May you live in harmony and grace.
May you have ease of well-being.
May you love and be loved.
May we all be free from suffering.
As you keep breathing in and out relaxed,
Now focus your attention still in the center of your heart.
But this time imagine somebody you don't like that much.
Somebody that might be bringing you some trouble,
Making you a little bit upset.
And again,
Try to see this person as a five,
Six-year-old boy or girl.
And see yourself as a little boy or as a little girl.
Sitting together.
Playing,
Maybe in a sandbox.
Just two friends.
And again,
Repeat after me.
May you be free from suffering.
May we be peaceful.
May we be happy.
May we live in harmony and grace.
May we have ease of well-being.
Now,
May we love and be loved.
May we all be free from suffering.
Keep that smile in your heart,
That space in your heart open.
Understanding.
Know that that sweet space is always there whenever you want to access it.
Always there.
Know that that sweet space of unconditional love and compassion is always there.
And you can access it at any time.
You go back to your breath.
Slowly start bringing your awareness back to this body.
Slowly start bringing your awareness back to your body.
To the room.
Gently start moving the toes of your feet.
The fingers of your hands.
Allow your body to stretch in any way necessary.
Go ahead and open your eyes.
And allow yourself to carry this compassion with you for the rest of the day.
Namaste.
