Deep Relaxation Yoga Nidra

Experience deep rest with this 30-minute Yoga Nidra guided meditation with Ally Boothroyd. Featuring a gentle body scan, breath awareness, and relaxing music to entrain delta brain waves with Higher State of Self, this NSDR practice supports stress relief, can feel like a nervous system reset, and can bolster inner peace.

Transcript

Namaste,

This is Ali,

And this is a short yoga nidra practice to help soothe your nervous system.

Could you begin by getting ready for your deep rest practice?

You might have a bolster,

A pillow,

A blanket for support.

Take a moment as you settle in to notice how you feel at the beginning of your practice today.

As you lie down and get comfortable,

Could you take a deep breath here in through the nose?

And letting it out through the mouth.

And two more like that,

In through the nose.

Out through the mouth.

Last time.

Becoming heavy as you exhale.

Letting go of tension.

Whole body relaxing and releasing effort.

Yet filling with awareness.

Noticing sensations as you let your breath settle here into its natural rhythm.

Could you notice the sensations inside of your mouth?

Teeth,

Gums,

Nose.

Sensations of air and aroma within the nostrils.

Begin to notice sound and your ears.

Listening to the different layers of sound in your environment,

In the distance.

The sounds on this recording.

The closest sound.

Could you imagine that trillions of cells in your body could all become receptive,

Listening,

And receiving sounds globally throughout your whole body.

Whole body listening.

Continuing to let the aromas come to you.

And also sensing the eyes.

Letting the eyes completely rest and become heavy.

Relaxing from the world of looking.

All of the muscles around and behind the eyes.

Completely letting go,

Softening,

And releasing all effort.

Could you imagine the whole skin of the body sensitive?

Or receptive?

You might even imagine as if you could inhale and exhale through the skin of the body.

As if the whole body could breathe in.

And the whole body could breathe out.

Just imagining you could breathe into the surface of the skin.

Feeling the support beneath your body.

All five senses open,

Wide,

And receptive.

Could you let your attention drop into your heart space?

And just resting here in the presence of your heart.

Could you welcome here your Sankalpa,

Planting this intention like a seed into the soil of the subconscious mind.

Allowing it to flourish and grow with effortless ease.

Could you welcome your Sankalpa and experience it as true.

You might have your own Sankalpa or you might welcome.

I radiate calm and stability in all situations in my life.

Or perhaps I live in harmony with nature and the world around me.

Repeating mentally three times.

And now,

Could you let your attention shower through the different regions of your body?

Like a full body massage for your whole nervous system.

Letting your attention draw deep down into your toes.

Sensing all ten toes simultaneously.

Then sensing up into the soles of the feet.

Feeling both foot soles and the tops of the feet.

From the feet towards the ankles.

Sensing both ankles simultaneously.

Into the shins and the calves.

And then awareness migrating up into the knees.

The thighs,

Front and back,

And deep inside the innermost core center of the thighs.

Could you sense the pelvic bowl and the hip joints,

The sacrum,

The lower back,

As well as the whole belly.

Vital organs within the belly,

Within the torso.

Sensing the shoulder blades resting on the earth.

And the entire back of the body.

Sensing the whole chest from the ribs towards the lungs.

Sensing the volume of the lungs and how they move with each breath.

Sensing the shoulder joints,

The upper arms,

Both elbows and the forearms.

Sensing both wrists and then the palms of the hands.

Sensing the backs of the hands and all ten fingers.

All the way into the fingertips.

Sensing perhaps the space around the fingertips.

And then letting attention flow from the fingertips up into the hands.

Wrists,

Forearms,

Elbows,

Upper arms,

Shoulders,

Towards the collarbones and the base of the throat.

Sensing the throat center and the back of the neck.

Sensing the whole jaw,

The whole head,

The entire scalp,

And the whole face softening.

Releasing tension.

And letting go of any expression that might be left in the face.

The entire body from the tips of the toes all the way to the crown of the head.

And as you sense your whole body could you feel your body breathing and just welcoming the natural rhythm of your breath.

Natural rhythm of your breath.

And could you sense your whole body globally.

The whole body resting so deeply now.

Whole body deeply resting.

And could you sense the rhythm of your breath here?

Natural rhythm of breath.

Flowing in and out of the body.

Just like waves on the shore of a beach.

Lapping rhythmically in and out.

Counting down from 5 as you inhale mentally whisper 5.

As you exhale 5.

Inhaling 4.

Exhaling,

Relaxing a little deeper.

At your own pace,

Breathe and carrying on down.

Deeper and deeper relaxed.

Could you imagine your whole body becoming heavy.

The whole body becoming so heavy now.

Sinking deeper and deeper into the support beneath you.

The whole body heavy.

And could you imagine your whole body now floating.

Becoming lighter and lighter with each inhale.

And could you simultaneously welcome this sense of heaviness and lightness to come.

And as you rest so deeply here,

Could you imagine just resting here into this space of space,

This presence that is already here,

That is always available.

Resting into that medicinal presence that is spacious,

Open,

Intelligent.

You might imagine yourself enveloped in a cocoon of pure presence.

Resting back into that presence,

The already happening presence.

Could you call back in your sankalpa,

Your intention,

Three times.

Could you allow this spacious presence to be filled with the essence,

The energy of your sankalpa as true.

And as you bask here in this beautiful presence,

Could you start to witness the rhythm of your breath once again.

And as you find the inhale,

Begin to count up from one to five at your own pace.

Inhaling one,

Exhaling one,

Coming up as you inhale two,

Exhale two,

Continuing to rise up with each breath.

Begin to sense the edges now of your physical body,

And begin to deepen the rhythm of your breath.

Inhaling through the nose,

Exhaling through the mouth.

Begin to feel the sensation of the ground beneath your body,

The density of that support.

And when you're ready,

Taking two sips of air in through the nose,

Releasing through the mouth.

Two in through the nose,

Exhaling through the mouth.

Biggest sips yet that you can in through the nose,

Out through the mouth.

Slowly begin to make some gestures with the body,

Starting with the head nodding side to side,

And then the fingers,

The toes,

And more movements when you're ready.

Maybe rolling the ankles,

The wrists,

Or taking a full body stretch.

And noticing here what feels different from the beginning of your practice today,

To how you feel now in this moment.

What has shifted?

I hope that you have a most wonderful day,

May you be peaceful,

May you be happy,

May you be healthy,

May you be free.

Namaste.

Reviews

Very relaxing and to feel heavy and floating away at the same time was magical. Namaste

Loved

Amazing!

Ally, thank you. Your style of practice speaks to me deeply. So grateful to see you back on this forum. Lovely, flowing, calming experience.

Loved it and was relaxed . Thank you Ally

Ally is always a wonderful presence. And in this one she maintains the zen quality throughout. 💕🙏🏽🤩

Thanks for this Meditation. I really enjoyed it and felt extremely present and calm afterwards 🙏

As always you bring peace and joy to life through yoga nidra…ThankyouandBless…❤️🙂🧸

Deeply soothing Ally! Thank you 🥰🥰

I love the space you gave to feel the essence of my San kulpa in the last portion. Thank you 🙏🏽 Your yoga nidra practices are some of the best🩵

Superb as always Ally. Thank you 🙏

I found this a very soothing, relaxing meditation.
Ally's voice was perfect, I really felt immersed in the whole session.

Beautiful and restful

Thanks Aly. Nice to have a new recording. Felt very relaxing. 🙏