Welcome.
This yoga nidra.
Is designed to guide you gently.
Into a state of deep rest and relaxation.
My name is Shauna.
Let's relax.
Together.
Tonight.
Let's keep things simple.
There's nothing that you need to figure out.
And there's nowhere else that you need to be.
Wherever you are,
Get comfortable.
Take a few deep breath in and out.
And for the next little while.
Will simply follow the breath.
Notice the sensations in the body.
And allow the body to gradually soften.
Into rest.
Just listen.
Breathe.
And allow yourself.
To be here.
This is your time.
To rest.
Find a comfortable position.
Perhaps lying on the back.
Or settling in.
In whatever way feels most supportive for you.
Use pillows,
Blankets.
Anything that helps your body feel healthy.
Take a moment to nestle in.
Adjust anything that needs adjusting now.
So that eventually you can become completely still.
And when you're ready.
Allow your eyes to close.
Take a slow breath in through your nose.
And exhale.
Gently through your mouth.
Slow breath in and a long,
Easy breath out.
One more time.
Breathing in.
And sighing it out.
Now let your breath return.
To a natural rhythm.
Simply.
Now it is.
Breathing in.
And breathing out.
Feel the surface beneath you,
The Earth holding you.
Notice all the places.
Where your body is being.
Support it.
Back of your head.
Your shoulders.
Your spine.
Your hips?
Your legs.
Your heels.
For this moment.
Allow yourself to be supported.
The Earth is holding you.
Allow yourself to be held.
Notice your next inhale.
And notice your exhale.
Without forcing anything.
See if the exhale can become a little longer.
A little softer.
Breathing in naturally.
And slowly breathing out.
Again,
Inhale.
And along.
Unhurried.
Exhale.
One more time.
Breathing in.
And breathing all the way out.
An invitation.
Inhale.
And exhale.
Soften.
Again,
Inhale.
And as you exhale.
Let your body become a little heavier.
Click one more.
Breathing in.
And breathing out.
Soften.
Let your breath return to its own rhythm now.
Notice.
The coolness of the inhale.
And the warmth.
Of the exhale.
The gentle expansion as you breathe in.
And the soft release.
As you breathe out.
Just breathing.
You are supported.
Just you.
And your breath.
Softening.
And now as you inhale.
I.
Welcome.
Rest.
And as you exhale.
I release.
Tension.
Inhale.
I welcome rest.
Exhale.
Bye.
Release.
Attention.
I welcome rest.
I release.
Tension.
Let the words fall away.
And simply.
Breathe.
Begin to notice weight.
Of your body.
Body feeling a little heavier.
Softer.
A little quieter a little more settled.
Feel your whole body breathing.
A gentle rise.
The gentle fall.
Expansion.
And release.
Receiving.
And let it go.
Receiving.
And let it go.
Receiving.
And letting go.
Now bring your awareness to your feet.
Without moving them.
Feel your feet.
Notice their weight.
Their temperature.
There's stillness.
Allow both feet.
To soften.
Completely.
Awareness shifts to your ankles.
Soften.
Soften and relax.
Shift your awareness to your calves.
Your knees.
Your legs.
Feel the entire weight.
Of your legs.
Deep breath in awareness to your legs.
Exhale.
Let the legs.
Become happy.
Heavier and softer.
Legs.
Are heavy.
Shift your awareness to your hips and pelvis.
Feel the earth holding you here?
Deep breath in,
Awareness.
To the hips.
Exhale,
Let the muscles relax.
Around your hips.
Release Helves is heavy.
Legs are heavy.
Feet.
Completely.
Relaxed.
Take a slow breath in.
And as you breathe out,
Soften.
The entire lower abdomen.
Body.
Hips.
Legs.
Shifting awareness to your belly.
Feel the natural movement of your breath here.
Rising gently as you breathe in.
Softening.
As you breathe out.
Soften.
And relax.
The belly.
Breathing in.
Belly rising.
Breathing out.
Belly softening.
Awareness moves into your chest.
Your ribs.
Your upper back.
Feel the movement of your breath.
The subtle expansion.
And release.
With each exhale allow the muscles around your ribs and chest to soften.
Let your back become heavier.
Against the surface beneath you.
Shift your awareness to your shoulders.
Inhale awareness to your shoulders.
Exhale,
Allow your shoulders to drop.
Again,
Breathing in.
And breathing out,
Shoulders softening.
Shoulders softening.
Awareness shifts down through the arms.
Through your elbows.
Forearms.
Wrists and hands.
All the way to your fingertips.
Both arms.
Heavy.
Both hands.
Soft.
Completely.
At rest.
Shifting awareness to your neck.
And your throat.
Inhale let the front of your throat.
Soften.
Exhale.
The back of your neck.
Really says.
Allow your jaw to loosen.
Tongue resting gently in your mouth.
Soften your cheekbones.
The tiny muscles around your eyes.
Eyes become heavy in their sockets.
Smooth the space between your eyebrows.
Smooth your forehead.
Relax your temples.
Your scalp.
The back of your head.
Deep breath in.
Whole body awareness.
Exhale.
Full body relaxation.
Heavy.
Inhale,
Feel your whole body at once.
And exhale.
Feel every bone,
Tissue,
And muscle.
Relax and soften.
Whole body resting.
Whole body breathing.
Whole body is supported.
Feel the heaviness of your body.
Feel the stillness.
Around you.
And notice the quiet rhythm of your breath.
Soft.
Steady.
Unhurried.
I welcome rest.
I release tension.
You are welcome.
Breaths.
I release.
Tension.
Let the quiet hold you.
Your body knows.
How to rest.
You are safe here.
You are supported.
You deserve.
Deep breaths.
You deserve deep rest.
Let yourself rest now.
Let yourself drift.
Sweet dreams.
