We are going to practice Yoga Nidra.
This is a simple,
Guided,
Progressive,
Deep relaxation technique.
You will be able to feel your body gently release the tension being held in your muscles.
First,
Lie comfortably,
And if needed,
Cover your body with a blanket.
Now separate your legs slightly,
Letting your feet fall outward.
Try to feel your spine in a straight line.
Wriggle your hips and your shoulders a little,
And then let them settle into the floor.
Allow your arms to roll out to each side,
Opening up your inner arms and the palms to the ceiling,
Relaxing your hands and fingers.
Eyes softly closed.
Feel your body gently molding its way into the earth.
Become aware of your breath,
And allow it to slow and deepen.
If your mind becomes distracted,
Just draw it back naturally to your breathing.
You're going to be relaxing your body by breathing into the body part I mention in the inward breath,
And relaxing the body on the outward breath.
Bring your awareness to your feet.
Our feet work hard,
And we need to learn to relax them.
Relax your toes all the way from your big toe to your little toes.
Allow them to soften and relax.
Feel your heels resting on the floor.
Be aware of the soles of your feet.
Feel the breath releasing the soles.
Feel your feet get heavier as they release the tension.
There is no more tension in your feet.
They are totally relaxed.
Now,
Bring your awareness to your ankles and your calves.
Relax your ankles.
Feel the back of your calves on the floor,
And let them relax.
Release all the tension in your shins and your calves.
Become aware of your knees and thighs.
Feel the back of your knees on the floor.
Relax the back of your knees and your hamstring muscles.
Feel the back of your thighs resting on the floor.
Allow them to relax.
Let them go.
Your legs begin to feel heavier as you relax them more and more.
There is no more tension.
They are completely relaxed.
Become aware of your hips.
Feel the weight of your buttocks on the floor,
And just let them go.
Relax your pelvis.
Breathe into your hips,
And on the outward breath,
Allow this area to relax completely.
Be aware of your abdomen.
Feel it gently expand on your inward breath,
And soften on your outward breath.
Feel your breath releasing any tension in this area.
Let it be soft.
You can imagine your internal organs are floating gently on the back of your body as you relax.
The entire lower half of your body is now completely relaxed.
Moving up the torso,
Bring your awareness to your chest and your ribs.
Feel them expand naturally on the inhalation,
And soften towards the spine on the exhalation.
You can visualize your heart and lungs passively working in a nice,
Relaxed way.
Become aware of your back.
Relax your lower back,
Your middle back,
And your upper back.
Be aware of your entire spine.
Feel each vertebrae move towards the floor as the muscles on either side of the spine relax.
Focusing on your spine,
Feel your back relaxing into the floor,
All the way from your neck to your tailbone.
Your back is completely relaxed and tension-free.
Now,
Bring your awareness to your neck and shoulders.
We carry a lot of tension in this area.
Breathe into your shoulders and feel them relax and sink down to the floor as you release all the tension.
Let that area between your shoulders become open and relaxed.
Release all the tension in your neck and shoulders.
Become aware of your arms.
Relax your upper arms,
Your elbows.
Relax your forearms.
Become aware of your wrists and hands.
Let your palms relax.
Feel the warmth in your palms.
Your fingers are lightly curled.
Feel warm energy circulating around your hands.
Feel your arms and hands relax completely.
Your arms are open as you surrender to the relaxation.
Move your awareness to your neck and throat.
Let them become soft.
Breathe into the back of your neck.
Allow this area to become totally relaxed.
You can relax your jaw by gently opening your teeth slightly.
Feel your tongue relax.
Let your breath pass softly through your throat without any resistance.
Bring your awareness to your face.
Relax your lips,
Your cheeks,
Your nose,
Your ears.
Feel your breath move softly in and out of your nostrils.
Your eyes are closed softly and peacefully.
Relax your eyebrows.
Relax your forehead.
Feel your entire face soften and relax.
Your awareness is fully focused on relaxing your face.
Now feel the back of your head resting against the floor,
Relaxed.
Bring your focus onto the scalp.
Breathing into the scalp,
Feel it expand on the inhalation.
And feel each outward breath release the tension of the entire scalp.
Your body as a whole is sinking down into the floor,
Letting go,
Releasing all the tension.
In this completely relaxed state,
Just allow your mind to rest,
Focusing on the rhythmical inward and outward breath.
Your whole body is now totally relaxed.
Your entire body is soft,
Passive and open.
You feel safe and warm.
Your body is so relaxed.
Now it has become very light.
Your whole body is as light as a feather.
Your whole body is light and relaxed,
Just like you are floating on the ocean.
It's completely soft and open.
Now,
As you breathe in and out,
Become more aware of your breath without trying to control it.
Each inward breath brings soothing energy into your body.
On your outward breath,
You experience your body relaxing further,
Calming you more and more.
All your energy channels are open and unblocked.
The subtle energy in your body,
Known as prana or chi,
Is moving freely and gently,
Spreading warmth throughout every cell in your body.
Now,
Allow your mind to rest on the beautiful,
Soothing sound vibrations of the Gauranga Mantra.
