Count Down To Restfulness - Yoga Nidra

Join me for this simple and relaxing countdown to restfulness using 'So Ham, I am' as our Sankalpa. This 30-minute Yoga Nidra is designed to create relaxation of the mind and body.

Music: Chris Collins

Transcript

Today's practice begins by setting up your space for yoga nidra.

A traditional yoga nidra has you lying down on the floor,

Flat on your back in shavasana.

However,

I would like for you to make yourself comfortable.

So use any props that you may need,

A pillow under the knees,

A blanket over the body.

Start to build your nidra nest,

A place where you can snuggle in and rest.

Take a few more moments just preparing your space,

Lying in it and settling.

Now as you lie on the floor,

Let your feet slightly dip apart.

Bring your arms by your side with the palms facing up and relax your shoulders towards the floor.

Keep your head neutral so you're looking towards the ceiling and gently close your eyes.

Ask your entire body to loosen,

To soften.

Feel your whole physical body beginning to relax.

With every natural breath you take,

You are coaxing tension out of your body until none remains.

You feel yourself becoming light,

Free of tension in your body with every breath.

And as you notice the body becoming more and more relaxed,

Bring your attention to your mind,

Mentally relaxing your thoughts.

You are physically relaxing and mentally relaxing.

Know and trust that you are in the right place in this moment.

There are no worries,

There are no fears.

You carry no anxiousness or heaviness.

You are completely comfortable and content right here,

Resting and relaxing.

You have now become still and quiet in both your body and your mind.

Everything within you is content and comfortable.

Start to notice your breath,

Your natural and normal breath.

Without making any changes,

Just feel the effortless pattern of your breath.

Notice its flow,

Breathing in and breathing out.

You are aware of your breath,

Aware of your body breathing without any effort.

Your breath and awareness work as a pair,

They go hand in hand.

And for right now,

Keep your awareness on your breath.

From your belly to your throats,

The air comes in,

And from the throat to the belly,

The breath goes out.

Feel your whole body move with your breath.

In some areas the breath may feel bigger,

And in some places it may feel smaller.

The whole body breathing.

You may feel warmth or coolness with the breath.

Sometimes it's slow and sometimes it's fast.

You are not making any changes or controlling the breath in any way.

You are simply being a witness to your body breathing and the patterns it creates.

Inhaling and exhaling,

Following the rhythm of your breath.

With your next inhale,

Belly to throat,

Repeat the word SO in your mind.

And as you exhale,

Throat to belly,

Say the word HUM.

SO on the inhale,

HUM on the exhale.

SO,

HUM,

Or I AM,

Breathing in SO,

Breathing out HUM,

Each breath,

SO,

HUM,

Inhale SO,

Exhale HUM.

It means I AM.

You can choose instead as you breathe in to say the word I,

And as you breathe out AM.

SO,

HUM,

Or I AM.

Without controlling the breath,

Simply add the words SO,

HUM,

Or using their meaning I AM.

With every breath,

In and out,

Continuously naming your breath until I ask you to release it.

If you lose track or your mind wanders off,

Just return and start again with your next breath.

SO,

HUM,

Or I AM.

Matching the natural rhythm of your breath,

Inhaling and exhaling.

Begin to release your words and just feel the breath in your body as the mind quiets.

Your body is resting.

You are relaxing.

You are content and comfortable.

I am going to say a number or a letter.

Please repeat what I say softly in your mind.

You will know what comes next,

But I ask that you not jump ahead.

There is no anticipation.

Simply repeat in your mind after me.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 Remember there is no anticipation.

No need to jump ahead to what is next.

Simply following along.

A B C Repeating the letters in your mind.

D E F G H I J K L M O P Q R S T U V W X Y Z Y X W X V U T S R Q P O N M L K S J H G F E D C H B A Let the numbers and letters fade from your mind and bring your awareness back to your body.

Feel your body breathing and imagine your body becoming very heavy.

Awaken the idea of heaviness in your mind.

Feel your body becoming heavier and heavier with each breath.

You take.

Your head becomes heavy.

Your right hand becomes heavy.

The left hand is heavy.

Both arms and shoulders feel weighted.

Not uncomfortable,

Not stuck or trapped.

Just heavy.

Your back is heavy.

You feel your spine pressing into the floor.

Your hips are heavy.

Your legs feel like trunks of a tree.

Heavy and immobile.

Your eyes are heavy.

The whole body feels like you're bundled in a weighted blanket.

You are comfortable and cozy in your blanket.

The heavier you feel,

The more relaxed you become.

You are solid.

You are stable.

You are comfortable.

You are comfortable resting and relaxing in the heaviness.

Your awareness is still on your body and the heaviness that you feel.

But it's time to give that weight you carry away.

You know it's there.

You know you will always be strong enough to carry whatever it is that you need.

But you know it doesn't have to continuously weigh you down.

So you begin to invite in lightness.

Imagine a feather in your mind.

It is light and airy.

Imagine that airiness filling your body.

Your head becomes light.

The right hand feels light.

The left hand feels light.

The left hand feels light.

So light that it almost feels like your hands are floating off the floor.

Maybe you can feel a coolness or a tingling in the palm of your hands.

Your arms and shoulders become light.

The centre of your body feels lighter and lighter with each breath.

Your hips and legs become light.

Your feet feel light.

Your whole body feels as if it could drift away.

You are weightless.

You are weightless.

Your body drifting in stillness,

In comfort.

You are relaxed and resting.

Your mind,

Body and spirit feel lighter than you have ever felt.

And it is liberating.

Nothing is holding you down.

Nothing is holding you back.

You are confident,

Content and comfortable in this place.

You can rest here.

Rest.

That is what you want.

You want to rest.

To relax.

To restore your body and your mind.

Here in this place of lightness,

This place of comfort and stillness,

You are ready to rest.

Rest into this quiet place and trust that you will be awakened with ease when the time is right.

Your body is breathing and you are resting.

Let your body continue to rest but gather your awareness in your mind.

Let your body continue to rest but gather your awareness in your mind.

Let your body continue to rest but gather your awareness in your mind.

Let your body continue to rest but gather your awareness in your mind.

Think of the number 20.

Repeat the number in your mind.

20.

19.

This number becomes clearer as you start to awaken.

10.

18.

17.

16.

You begin to feel a bit more aware.

15.

Imagine the number in your mind.

14.

You feel a bit more awake.

13.

12.

11.

10.

Now the number in your mind becomes even clearer and you feel your body beginning to awaken.

9.

8.

7.

You can hear your voice clearly repeat the number in your mind.

6.

5.

You are fully aware in your mind now and feel gentle movement coming to the body.

4.

3.

2.

Let your eyes open and become aware of the room you are in.

Aware of the space around you.

You know this space.

You feel comfortable here.

1.

Your mind is awake.

You are awake.

Your body is relaxed and you feel light.

I invite you to stay just as you are.

Lying down and resting.

And as we close class,

Let the restfulness that you have created carry on with you throughout the rest of your day.

I thank you so very much for practicing Yoga Nidra with me.

Namaste.