Welcome to yoga nidra for full body relaxation.
In today's session we're gonna drop into a state that will release every muscle of the body and give it that well-deserved space and time to fully rest and heal itself.
So to begin this session today we'll want to make sure we are as comfortable as possible and if you need to pause this recording to make any adjustments to your space do so now.
Whenever you are ready lying down and comfortable we'll close the eyes if they're not closed already.
Bring the attention inward.
We'll start by taking a couple of deep breaths with audible exhalations together.
Take your first deep breath in through the nose.
Open the mouth and let it go.
Big sigh.
Good.
Again deep breath in through the nose.
Open the mouth and let it go.
Allowing the body to relax and slowly disengaging from thoughts,
Images,
Or worries.
And allow yourself to be fully immersed in the experience of this moment.
Bring your awareness to your breath and just feel the simple rise and fall of each breath in,
Each breath out.
And we're going to take three deep breaths together now and each time we'll hold the breath at the top of the inhalation before relaxing into the exhale.
And as we hold the breath we're also going to tighten and squeeze every muscle in the body and then we're going to release every muscle with each exhale.
So we'll begin.
Take your first deep breath in through the nose.
Close off the throat.
Hold the breath in.
Tighten tense and squeeze every muscle in the body.
Clench the fists.
Clench the jaw.
Squeeze,
Squeeze,
Squeeze.
And whenever you feel ready release the breath.
Release the muscles and fully allow yourself to let go.
Good.
Again we'll take another deep breath in through the nose.
Breathe in.
Close off the throat.
Hold the breath in.
Tighten tense and squeeze every muscle in the body.
Squeeze those fists.
Tighten the jaw.
Tighten tense and squeeze even harder.
And release.
Let go of the breath.
Let go of the muscles.
Let go of the mind.
Good.
Last time.
Deep breath in.
Even deeper this time.
Close off the throat.
Hold the breath in.
Tighten tense and squeeze every part of the body.
Squeeze even harder this time.
Harder than you have the past two times.
Clench and tighten everything.
Keep holding and release.
Release that from the mind and from the body which no longer serves you.
Allow the breath to return to normal and just feel as tension releases from every part of your body now.
And you allow yourself to begin to sink and letting go more with every exhalation.
And from this moment on remain as still as possible.
If you do need to make any adjustments to your posture during this practice,
Do so mindfully and slowly.
And return to stillness as soon as you are able.
Stay connected to the sound of my voice and resolve to remain awake.
And let your whole body respond to what I say without any commentary or judgment.
Effortlessly and automatically as if my voice was your voice.
And now move from thinking into feeling.
And from doing into non-doing.
Relax.
And now let your attention ride along with the natural rhythm of your breath.
Stay relaxed and do nothing to control or change the breath in any way.
Just simply watch and feel its spontaneous flow.
Breath moving in.
Breath moving out.
Remain calm and soft as the passive observer.
And with your next inhalation,
Visualize the breath flowing up the front of the spine from the pubic bone all the way up to the pit of the throat.
And with the exhalation,
Visualize the breath flowing down the back of the spine from the throat all the way down to the tailbone.
Visualize a clear glass tube between the navel and the throat.
And as the breath moves up,
See a thin golden line of energy moving up through that glass tube to the pit of the throat.
And as you exhale,
This thin stream of golden light recedes all the way back down to the navel.
Watch as this golden line moves up and down with the breath.
Breath moving in.
Golden stream moving up.
Breath moving out.
The golden stream moving down.
And now release the technique.
Let go of all effort.
Breathe steadily and easily.
With each breath out,
Feel heavier and more relaxed.
Now let go of control of the breath and allow attention to rest on the third eye.
And from this point forward,
Do absolutely nothing.
Remain relaxed and rest back into the depths of your being.
As you hear the name of each of the following body parts,
Allow your attention to move to that place and feel a sense of intense heaviness permeate the location.
Pulling that body part down down into the floor beneath you.
Both feet heavy like an anchor.
Calves and knees hefty and solid.
Thighs and hips dense like concrete weighing you down.
Abdomen,
Chest,
And back.
Gravity pulling you down down.
Shoulders,
Arms,
And palms pinned to the floor by their weight.
Your entire head heavy like a giant stone.
Now experience your whole body overcome by heaviness.
Sinking deeper and deeper.
Feel the powerful pull of gravity drawing you down everywhere.
Now relax into the deepest places of silence and stillness.
Now as you hear the name of the following body parts,
Allow your attention to move to that place and watch the feeling of heaviness fall away and a sense of buoyancy and lightness permeate the location.
Let your body be light,
Weightless,
And free.
Hollow like a reed.
Both feet floating weightless.
Calves and knees hollow and empty.
Thighs and hips porous.
Abdomen,
Chest,
And back buoyant.
Shoulders,
Arms,
And palms feathery hovering.
Head spacious and light.
Now feel your whole body as weightless and free.
Sense the feeling of lightness.
Notice the silence in the mind.
Breathe and experience the entirety of the body.
Feel every cell simultaneously and evenly.
Feel the whole body.
The whole body.
Watch watch as the whole body inhales.
Watch as the whole body exhales.
Expanding with the breath moving in.
Relaxing with the breath moving out.
Be soft.
Now begin to sense a body as a loosely held field of energy.
A nebulous cloud of ever-changing and tingling sensations.
Notice 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 two occur in particular locations,
Have particular shapes,
Changing,
Shifting,
Rising,
And dissolving.
In the 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,
Or experienced.
Be the spacious field of awareness that you are.
The ever-present and relaxed capacity for whatever arises.
Nothing separate.
Everything is included,
Body,
Thoughts,
Feelings,
Sensations,
In the world itself.
Rest as this sky-like spaciousness in which it all is happening.
As you receive the following intentions,
Allow every cell in your being to remain open,
Relaxed,
And receptive.
I am relaxed,
Whole,
And complete as I am.
I am relaxed,
Whole,
And complete as I am.
I recognize that my true essence can never be harmed or diminished.
I recognize that my true essence can never be harmed or diminished.
I love my body.
I am grateful for my mind.
I am joyously alive.
I love my body.
I am grateful for my mind.
I am joyously alive.
With each inhale,
I feel my healing increase.
With each exhale,
I feel myself relax.
With each inhale,
I feel my healing increase.
With each exhale,
I feel myself relax.
As you relax even deeper,
Feel the presence of any teachers,
Guides,
Or mentors you feel connected to.
Soften into the knowing that they are here with you,
Right here,
Right now.
Their presence may be experienced as a feeling in the body or a visualization in the mind.
But in whatever way it is experienced,
Know that great wisdom and support is here for you now,
And anytime you choose to draw upon it.
And at this time,
If there is any guidance to be received,
Allow yourself to receive it now.
It may come in images,
In feelings,
In words,
Or in silence.
Be open.
Now,
Gently begin to bring your attention back to your breath without any effort to control,
Manipulate,
Or change.
Simply become aware of the rising and falling of the abdomen.
And just observe the spontaneous flow of breath moving in,
And breath moving out.
And now,
Become more aware of your own breath.
Feel the weight of the body on whatever surface you are lying on.
Feel the temperature of the air on the skin.
And feel the movement of breath in the belly.
And stay relaxed.
And as you feel ready,
Begin to bring a bit of movement into fingers and toes.
Be mindful and move slowly.
And maybe even allowing some gentle stretching of arms and legs.
And of course,
If the impulse is to remain still,
Simply relax.
And if you would like to lie here for a little bit longer,
I'll leave the music playing.
Or if you would like to come out,
Then bend the knees and roll over onto your right side,
Resting here in fetal position,
The eyes closed.
And again,
You can stay here for a bit longer if you would like.
Or if you're ready to come out,
Use the strength of the arms to press your way up to seated,
With the eyes closed if possible.
Sit tall and allow the heart to be buoyant.
And whether you're sitting or you're still lying down,
Just notice the calm of the breath,
The stillness of the mind,
And the spaciousness of your being.
Bring the hands together in front of the heart center.
And just take a moment to thank yourself for showing up here for you today,
For taking the time to nourish yourself,
Your body,
And your life with this practice today.
And as always,
I thank you so,
So much for allowing me to share this practice with you.
And I'll leave the music playing if you'd like to stay.
I'll see you next time.
