Rest The Mind And Relax The Body | Yoga Nidra

Hello and welcome to this Yoga Nidra practice to rest the mind and relax the body. In this session we will use a variety of different techniques to soothe the mind, allowing to drop into areas of the body where we may be holding on to tension. Before beginning, please take a moment to ensure you are as comfortable as possible. See you there. :)

Transcript

Hello and welcome to this yoga nidra practice to rest the mind and relax the body.

In this session,

We will use a variety of different techniques to soothe the mind,

Allowing us to drop into areas of the body where we may have been holding on to tension.

Before we begin,

Take a moment to ensure you are as comfortable as possible and come back whenever you are ready.

We'll begin by closing the eyes,

If they're not closed already,

And bring your attention inward.

Take a deep breath in through the nose,

Open the mouth and let it go.

Good,

Again,

Deep breath in through the nose,

Open the mouth and let it go.

And allow your whole body to relax.

Let your mind grow quiet,

Slowly disengaging from any thoughts,

Images or worries and just allow yourself to be fully immersed in the experience of this moment.

Bring your awareness to your breath and feel the rise and fall of every inhalation and every exhalation.

We will now combine the breath with the sounds of a humming bumblebee.

As we do,

Allow your awareness to be filled completely with the vibration of the humming and vary the pitch to maximize the impact.

Take a deep breath in,

Keep your lips closed and follow me as we begin to hum.

Now breathe normally.

Bring your full awareness to the remnants of the vibration of the bumblebee breath in your head,

Your chest,

Your arms,

Your legs and the whole body.

Be silent,

Be still.

From this moment on,

Remain as still as possible and if you need to make any adjustments to your posture during the practice,

Do so mindfully,

Slowly and return to stillness as soon as you are able.

Stay connected to the sound of my voice and resolve to remain awake.

Let your whole body respond to what I say without any commentary or judgment,

Effortlessly and automatically as if my voice was your voice.

Now move from thinking into feeling and from doing into non-doing.

Relax.

Once again,

Bring your attention to the breath and slowly begin to deepen your inhalations and lengthen the exhalations.

Feel the breath moving up the front of the spine as you inhale from pubic bone to crown of the head and feel the breath moving down the back as you exhale from crown of the head to the tailbone.

Bring your full attention to the movement of breath and follow its flow.

Inhaling up the front and exhaling down the back and stay connected to this circular flow of energy and breath.

Now we will begin the so hum breath,

Integrating the silent sound of so hum.

As you inhale,

Feel the sound so travel with the breath up the front of the spine.

As you exhale,

Feel the sound hum travel with the breath down the back of the spine.

Become totally immersed in the sound,

The vibration and the movement of the so hum breath.

Energy flowing,

Attention moving,

Breath rising,

Breath falling.

Remain present and engaged in the sound so hum,

I am that.

Now release any control over the breath and allow it to return to its natural rhythm.

Rest in silent stillness,

Feeling any lingering sensations from the experience of vibration and breath.

From this point forward,

Do absolutely nothing.

Remain relaxed and rest back into the depths of your being.

Remain deeply relaxed and allow attention to rest on each body part as it is named.

Be present without commentary or judgment.

Allow attention to float to all 10 toes,

Both ankles,

Both knees,

Pelvis,

Belly,

Head,

Belly,

Chest,

Both arms,

Neck,

Face,

Back of the head.

Shoulder blades,

The entire back,

Backs of the thighs,

Calves,

Heels,

Soles of the feet.

And now breathe and experience the entirety of the body.

Feel every cell simultaneously and evenly.

Feel the whole body.

Watch as the whole body inhales and watch as the whole body exhales.

Expanding with the breath moving in and relaxing with the breath moving out.

Be soft.

Now begin to sense the body as a loosely held field of energy,

A nebulous cloud of ever-changing and tingling sensations.

Relax.

And note how this experience,

The experience of the entire body,

Is happening in you,

In this vast open space of awareness.

The tingling,

The heat,

The heaviness,

The lightness,

Whatever is arising as it arises is all occurring within a particular location.

It has a particular shape and it is present in this vast boundless field of awareness that you are.

Now begin to notice how thoughts and images are also arising in this same space of awareness.

These too occur in a particular location,

Have particular shapes,

Changing,

Shifting,

Rising and dissolving in this spacious background of an evenly hovering awareness.

Become aware of the background underlying everything that is seen,

Felt,

Or experienced.

Relax as the background underlying everything that is seen,

Felt,

And experienced.

Be the spacious field of awareness that you are,

Ever-present and relaxed to capacity for whatever arises.

Everything is separate.

Everything is included.

Body,

Thoughts,

Feelings,

Sensations,

And the world itself rest as the sky-like spaciousness in which it all is happening.

Soften and let go.

As you receive the following intentions,

Allow every cell in your being to remain open,

Relaxed,

And receptive.

I am at peace in the midst of thoughts,

Relaxed in the midst of emotions,

And calm in the midst of disturbance.

I am at peace in the midst of thoughts,

Relaxed in the midst of emotions,

And calm in the midst of disturbance.

I relax back into the choiceless and changeless state of my true essence.

I relax back into the choiceless and changeless state of my true essence.

I am that which contains all things.

I am that which contains all things.

Take a breath in and as you exhale,

Feel these intentions being received by your whole body.

No resistance,

No doubt,

Just a simple openness to receive.

Know that every part of you honors and supports these intentions.

Know that there is nothing that you need to do.

Your job is simply to relax and know that it is all being done effortlessly and automatically.

Let go.

Now gently begin to bring your awareness back to the surface of your being.

Notice the breath without any effort to control or change the breath.

Simply become aware of the rising and falling of the abdomen.

Aware of the spontaneous flow of breath moving in and breath moving out.

Begin to become more aware of your physical experience.

Notice the weight of the body,

The temperature of air against the skin,

And the movement of breath in the belly.

Stay relaxed.

As you feel ready,

Begin to bring a bit of movement into fingers and toes.

Be mindful and move slowly,

Maybe even allowing some gentle stretching of arms or legs.

And of course,

If the impulse is to remain still,

Simply relax.

Whenever you feel ready,

You can bend the knees and gently roll over onto your right side if that feels comfortable,

Resting in fetal position with the eyes closed.

Feel free to stay here as long as you'd like.

The music will continue.

If you'd like to move on,

You can use the strength of the arms to press your way up to a comfortable seat.

Keep the eyes closed if possible.

Whether you're seated or lying,

Bring your attention to the heart.

Notice the calm of the breath,

The stillness of the mind,

And the overall spaciousness of your being.

Take a moment of gratitude for nourishing yourself in your life with this practice today.

And I thank you for joining today for this yoga nidra practice.

And I'll see you next time.

Reviews

Ahhh very relaxing! Sat outside with my feet grounded, much needed for today