Hello I'm Itzel Hayward and welcome to this deep relaxation practice also known as yogic sleep or yoga nidra.
To prepare for this practice you may want to put on some socks or a sweater maybe even cover yourself with a blanket as the body does tend to cool down for this practice and you'll be doing this practice lying down on the back.
If it's comfortable you can put a bolster behind the backs of the thighs and the knees so that the knees are gently bent which can take some pressure off of the lower back.
So make yourself fully comfortable if there's anything you need to do to make yourself even 5% more comfortable make that adjustment gently closing the eyes and allow the body to settle into this moment and onto the surface supporting it.
We'll go through the body part by part tensing it and raising each part a few inches off the floor and when asked to release just relax all the muscles of that part of the body and let it drop to the floor.
We'll begin with the right leg bring the awareness to the right leg stretch it out inhale and tighten all of the muscles of the leg raise it just a few inches off the floor and squeeze hold and release let the breath out with the sigh and gently roll the leg and relax it completely now bring the awareness to the left leg stretch it out and while taking in a deep inhalation tighten all of the muscles of the leg raise it a few inches squeeze hold and release let it fall down with a sigh gently roll the leg from side to side and let it relax completely now stretch out the right arm spread the fingers wide inhale make a fist tighten the arm raise it a few inches in squeeze and release gently roll the arm from side to side and let it rest with the palm facing up and now bring the awareness to the left arm stretch out the left arm spread the fingers wide inhale make a fist tighten the arm raise it a few inches and squeeze and release roll the arm gently from side to side and let it rest with the palm up bring the awareness to the buttocks inhaling tighten the buttock muscles and squeeze and release feel the hips sinking down and relax bring the awareness to the abdomen inhale deeply through the nose puffing up the abdomen like a balloon take in as much air as you can and hold the breath open the mouth and release relax the abdomen bring the awareness to the chest inhale deeply expanding the chest take in a little more air a little more and hold open the mouth and release relax the chest allow the breath to return to neutral leaving the arms on the floor slide the shoulders up toward the ears squeeze and relax now lift the shoulders squeeze them together in front of the chest squeeze and relax slide the shoulders down toward the feet and relax gently roll the head from side to side mentally relaxing all the muscles in the neck return the head to the center and relax now bring the awareness to the face gently move the jaw up and down opening and closing the mouth and relax now suck in the cheeks and relax puff out the cheeks and relax wrinkle the nose and squeeze the eyes tight and relax raise the eyebrows wrinkle the forehead relax now squeeze all of the muscles in the face as if to get them to try to touch the tip of the nose and relax now make any other adjustments to the body so that you can remain still comfortable and relaxed for the rest of the practice and next you'll focus the mind on each part of the body to release any remaining tension and if you notice any tension anywhere invite that part of the body send a mental message to that part of the body without moving it to completely relax without moving any part of the body become aware of the toes and invite them to relax invite the feet to relax the ankles the lower legs the knees the thighs relax the buttocks and pelvis the abdominal muscles imagine all of the organs in the abdominal cavity relaxing relax the ribcage the chest relax the heart the lungs bring the awareness to the lower back and relax it moving up the spine relax the middle back the upper back the shoulder blades bring the awareness to the hands invite the fingers to relax the palms in the back of the hands the wrists forearms elbows and upper arms relax the shoulders neck and throat relax relax the chin the jaw the tongue and mouth relax the lips the cheeks the nose the eyes relax the forehead the ears the temples the sides of the head invite the back of the head the top of the head to relax the entire body deeply relaxed now bring the awareness to the breath maintaining the breath's natural rhythm and flow the body breathing itself and you as a silent witness of the breath you you you you you bring the awareness to the mind you if you notice any thoughts moving through the mind allow them to come and go without getting involved without following them to where they're going without even believing them watch the thoughts as they move through the mind in the same way you might watch clouds moving through a vast sky you is a silent witness of the mind and its thoughts you you you now bring the awareness to the quiet stillness within the stillness this peace is your true nature your true nature is peace take a few minutes now to feel your oneness with that piece you you you you you you you you you you please bring the awareness back to the breath and notice it's gentle natural flow and see if you can direct the breath into the heart center and focus there and sending out a silent wish from the heart that all beings everywhere no peace peace and only peace now gently deepen the breath and now take one full inhale and exhale and feel that prana or life energy is pervading through every cell in the body and slowly begin to wiggle the fingers and toes the hands and feet gently rolling the legs and arms from side to side and give the body a stretch and keeping the awareness focused within slowly roll over to one side pausing there for a moment and then keeping the head heavy so that it's the last part of the body to come all the way up slowly press yourself up into a seated position and now take a moment to thank yourself for doing this work for taking this step toward yourself and I thank you for doing this work with me and as you're ready gently opening the eyes and I meet Sal Hayward thank you and have a beautiful day
