Hi,
This is Rebecca Schisler Marshall from Centered Living at CenteredU.
Com.
This is a recording of a deep relaxation or yoga nidra to help with stress,
Overwhelm,
And fear.
Yoga nidra or deep relaxation is a yogic sleep,
But it's not a time to fall asleep.
It's a deep level of relaxation in which we can connect with our inner selves.
So begin by finding a comfortable position.
This may be laying on the floor with your feet hip width apart with the palms facing up,
Arms out slightly from your body.
If this isn't comfortable for you,
Find some way to modify it in a way where you can release and relax.
Begin by stretching the body,
Reaching out through the fingers and out through the arms and the toes and the legs,
Splay the fingers,
Splay the toes,
And release.
Now tighten the muscles in the body.
Tighten the muscles in the feet,
The legs,
The buttocks,
The hands and arms.
Take a deep inhalation and puff up the belly.
Lift the legs and arms off the floor just an inch and release the breath.
Release the arms and the legs down to the ground.
Now tighten the muscles of the face,
Reaching all of the muscles as if you're reaching towards the tip of your nose,
Scrunching it up like a prune face.
Tighten the eyebrows.
Purse the mouth and release.
Now lift the eyebrows and release.
And now find that comfortable position again,
That place where you can let go of any tension in the body.
And draw your awareness to the toes.
And we'll begin by doing a scan of the body and inviting in relaxation.
So bringing your attention to the toes,
Feeling anything that may be there right now and releasing any tension or tightness.
Release and relax.
Bringing your awareness to the soles of the feet.
Release and relax.
Breathing in relaxation to the ankles,
The calves and shins.
Allowing that relaxation to be drawn up from the feet into the lower legs.
Allowing any tension to leave the body around the knees and the soft spaces behind the knees.
Allowing that relaxation move up into the thighs and buttocks.
Release and relax.
Now allow that relaxing energy to move into the pelvis,
Into the low back and abdomen,
Filling all of the internal organs with relaxation.
Moving that relaxation up the spine,
The mid back,
The low back.
Imagine that a swirling light is moving around the spinal cord all the way up to the neck.
Pausing for a moment at the heart,
Allowing light to surround the heart,
The anatomical heart and the emotional heart.
Allowing that light to move down from the shoulders into the upper arms,
Forearms and hands.
Release and relax.
Now inviting relaxation into the neck and throat.
Allowing that relaxation to move into the jaw,
The face and back of the head.
Notice if there's any tension and just allow it to melt away as relaxation fills the entire scalp,
Skull and even the brain.
Now do a final scan of the entire body.
Checking in with any areas that need a little more relaxation or light.
Now,
Bring your attention to the breath.
Follow the breath as you inhale and exhale,
The soft rise of the breath and the gentle pause at the top of the inhalation and the slow exhale.
Just watching and observing become a witness to the gentle rhythm of the breath.
Now,
Leave the breath and bring your attention to the mind.
Become a witness to the mind.
Allow thoughts to come and go as they will.
That's what the mind does.
But become a watcher as if those thoughts are just clouds in the sky or smoke on the wind,
Watching and observing but not getting involved in the stories.
Simply noticing.
And with juice when heavy.
Now leave even the mind and dwell in that inner peace that is you.
The light that is within all of us.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
And allow that peace to wash over you.
Now bringing your awareness back into the room.
Back into your breath.
Gently rise as it falls in your body.
That gentle rhythm of ebb and flow.
And allowing prana,
Life force,
To enter back into your body with each breath that you take.
Healing each cell in your body.
And allowing the body to do its own healing.
And you want to make small movements with your fingers and toes to begin to wake up the body.
And when you're ready,
Come on to one side.
And gently push up into a seated position.
And take a moment to allow this practice of deep relaxation to integrate into your body.
Taking several deep breaths.
And bowing forward in gratitude.
And to the light that is within all of us.
Shanti,
Shanti,
Shanti.
Peace be with you.
