Yoga Nidra for deep calm.
Welcome.
Find a comfortable lying position on your back or supported with pillows.
Allow your body to feel heavy,
Completely supported by the floor or bed beneath you.
Gently close your eyes.
Let your arms rest by your sides.
Take a slow,
Deep breath in and exhale completely.
One more time.
Inhale deeply and release.
With each exhale,
Allow the body to become heavier,
Softer,
More at ease.
This is your time to rest,
To release and to fully arrive in your body.
We will guide your attention through each body part,
Giving every area gentle awareness,
Helping you dissolve tension and sink into calm.
Bring your awareness to your natural breath.
Feel the rise and fall in your belly,
The gentle expansion in your chest.
There is nothing you need to do but observe.
If your mind wanders,
Gently bring your attention back to my voice.
Feel a wave of relaxation flowing from your head down to your toes.
Bring your attention to the tip of your right hand fingers.
Notice your thumb,
Index finger,
Middle finger,
Ring and little finger.
Sense any sensations,
Warmth,
Tingling.
Allow them to relax completely.
Your right palm,
The back of your hand,
Wrist,
Forearm,
Elbow.
Feel the muscles letting go,
The joints softening.
Move to your upper arm,
Shoulder,
Armpit.
Feel the gentle release of tension,
A sense of heaviness spreading down to your fingertips.
Now bring your attention to the left hand.
Begin with your thumb,
Index finger,
Middle finger,
Ring,
Little finger.
Sense your palm,
Back of the hand,
Wrist,
Forearm,
Forearm,
Shoulder.
Allow relaxation to flow like warm water,
Washing away any tension.
Bring awareness to your neck and throat.
Feel the muscles relax.
Allow your jaw to soften.
Release any tightness.
Let your jaw be loose.
Let your lips part slightly.
Allow your cheeks to soften.
Nose.
The muscles behind the eyes relaxing.
Your eyelids resting completely.
Forehead.
Feel the muscles softening.
Your temples release.
Imagine any tightness smoothing out.
Your whole face is soft,
Calm and serene.
Chest.
Feel your sternum,
Rib cage,
Lungs.
Sense the gentle rise and fall as you breathe.
Let your chest relax,
Open and expand effortlessly.
Upper back.
Shoulder blades.
Spine.
Allow your lower back and sacrum to release completely.
Stomach.
Allow it to be heavy and relaxed.
Hips.
Pelvis.
Tension releasing.
Grounding you to the earth.
Right leg.
Left leg.
Ankle.
Heel.
Big toe.
Second toe.
Third.
Little toe.
Allow the entire leg to feel heavy and relaxed.
Left leg.
Ankle.
Bring gentle awareness to each toe.
Big toe.
Second toe.
Fourth.
Little toe.
Allow the leg to melt into the surface beneath you.
Bring attention to your whole body.
Sense it from the head to the toes.
Notice your arms.
Chest.
Stomach.
Pelvis.
Legs.
Feet.
Feel the weight of your body supported.
Allow yourself to sink deeper.
With every exhale,
Imagine tension leaving your body,
Replaced by calm and ease.
Imagine a warm golden light starting at the top of your head,
Slowly flowing down your face.
Neck.
Chest.
Arms.
Torso.
Legs.
Feet.
With each breath,
The light moves deeper,
Dissolving any remaining tension.
Filling your body with warmth,
Safety and peace.
Feel your body completely supported.
Heavy.
Relaxed.
You are safe.
You are calm.
You are allowed to let go.
Feel the air on your skin.
Hear any sounds around you.
Let your senses rest in this place of deep peace.
Begin to sense your fingers and toes,
Gently moving them.
Bring small movements to your wrists and ankles.
Take a stretch and a deep breath in.
And when you are ready,
Gently roll to one side.
Take a moment to notice how your body feels.
How your mind feels.
And carry this sense of calm and presence with you as you continue your day.
Take one final deep breath in.
And exhale completely.
And when you are ready,
Slowly open your eyes.
