Basic Relaxation

This is a basic open ended guided relaxation, incorporating the practice of Yoga Nidra to get you in the mood for sleep, meditation, or to reduce the effects of stress on your every day life. Allow Emerson to guide you into a restorative space where you may reset your mind in a positive manner, and actively practice self care.

Transcript

Chronicly chill self-care.

You have the power to radically,

Consciously heal your body.

You do it every day.

When you go to sleep,

You access brainwave states that work to normalize the processes of your body,

Resetting your nervous system for the next day's stimulation.

The practice of yoga nidra allows us to intentionally integrate our physical,

Spiritual,

And energetic bodies into one by mindfully synthesizing our sensory awareness.

We do this by bringing our awareness into our body as we progressively relax.

By remaining still and focusing our attention,

We can achieve the same brain states as when we sleep and therefore harness the power to radically nourish,

Heal,

And reset our system whenever we need.

Begin the practice by bringing to mind an intention.

This may be a goal you are working toward or a value you wish to align with.

Picture every detail and imagine yourself as already having completed your intention.

Find a comfortable laying position.

As I invite you to relax your body,

Silently affirm to yourself three times,

I will remain awake.

Bring your attention to your left thumb.

Allow your awareness to perceive sensation only in your thumb.

Allow each individual knuckle to relax.

Feel your awareness begin to pulsate in your left thumb.

Allow yourself to fully experience the sensation of your awareness.

Feel each of your senses integrate into one as you concentrate now on your pointer finger.

Feel the connection between your first and second fingers and experience them as one.

Allow them to each individually relax.

Experience your awareness of your middle finger.

Feel your ring finger warming.

Allow your pinky finger to completely relax.

Feel the back of your left hand soften from knuckles to wrist.

Feel the sensation of your awareness spread around your hand.

Allow heat to build in your palm and feel it soften your entire hand relaxed.

Feel the bones of your hand grow heavy.

Take a moment to experience the sensation of heat as the energy of your awareness rapidly heals your body.

Feel your inner wrist relax.

The back of your wrist.

Your entire left forearm grows heavy,

Elbow warming with the heat of concentration.

The back of your arm relaxes,

Bicep melting into bone.

Bones of your upper left arm grow heavy.

Feel your entire arm dissolve.

Allow your left arm to remain still in the sinking sense of relaxation.

Affirm to yourself,

I will remain awake.

Bring your attention to your left big toe.

Allow your awareness to perceive sensation only in your big toe.

Allow each individual part of your toe to relax separately.

Feel your awareness begin to pulsate in your toe.

Feel the connection between your first and second toes and allow them each to relax.

Sense your awareness in your third toe.

Feel your fourth toe.

Feel your fifth toe warming as each toe individually relaxes.

Feel the front of your left foot soften from toe to ankle.

Feel the sensation of your awareness spread to the sole of your foot,

Softening your instep.

Arch relaxes.

Tension drains out the back of your left heel.

Feel the bones of your ankle grow heavy.

Feel your left calf muscle soften.

Your shin grows heavy.

The outer side of your leg relaxes.

The inner side relaxes.

Sensation of awareness in kneecap.

Sinking through knee.

Back of knee softens.

Awareness spreads into upper leg,

The front of your left thigh relaxing.

Heat spreads around to the back of your thigh.

Whole upper thigh relaxes.

Left glute releases.

Side of your hip softens.

Your whole hip grows heavy and slowly releases tension,

Sinking deeply.

Feel the bones of your left leg grow heavy.

Feel your entire leg dissolve.

Allow your leg to remain still as the heat of your energy rapidly heals your body.

Bring your attention to your right big toe.

Allow your awareness to perceive sensation only in your big toe.

Allow each individual part of your toe to relax separately.

Feel your awareness begin to pulsate in your toe.

Feel the connection between your first and second toes and allow them each to relax.

Sense your awareness in your third toe.

Fourth toe.

Feel your fifth toe warming as each toe individually relaxes.

Feel the front of your right foot soften from toe to ankle.

Feel the sensation of your awareness spread to the sole of your foot softening your instep.

Your arch relaxes.

Tension drains out the back of your right heel.

Feel the bones of your ankle grow heavy.

Feel your right calf muscle soften.

Your shin grows heavy.

The outer side of your leg relaxes.

The inner side relaxes.

Sensation of awareness in kneecap.

Sinking through knee.

Back of knee softens.

Awareness spreads into upper leg,

The front of your right thigh relaxing.

Heat spreads around to the back of your thigh.

Whole upper thigh relaxes.

Right glute releases.

Side of your hip softens.

Your whole hip grows heavy and slowly releases tension,

Sinking deeply.

Feel the bones of your right leg grow heavy.

Feel your entire leg dissolve.

Allow your leg to remain still as the heat of your energy rapidly heals your body.

Bring your attention to your right thumb.

Allow your awareness to perceive sensation only in your thumb.

Allow each individual knuckle to relax.

Feel your awareness begin to pulsate in your right thumb.

Allow yourself to fully experience the sensation of your awareness.

Feel each of your senses integrate into one as you concentrate now on your pointer finger.

Feel the connection between your first and second fingers and experience them as one.

Allow them to each individually relax.

Sense your awareness of your middle finger.

Feel your ring finger warming.

Allow your pinky finger to completely relax.

Feel the back of your right hand soften from knuckles to wrist.

Feel the sensation of your awareness spread around your hand.

Allow heat to build in your palm and feel it soften,

Your entire hand relaxed.

Feel the bones of your hand grow heavy.

Take a moment to experience the sensation of heat as the energy of your awareness rapidly heals your body.

Feel your inner wrist relax.

The back of your wrist,

Your entire right forearm grows heavy.

Elbow warming with the heat of concentration.

The back of your arm relaxes,

Bicep melting into bone.

Bones of your upper right arm grow heavy.

Feel your entire arm dissolve.

Allow your right arm to remain still in the sinking sense of relaxation and affirm to yourself,

I will remain awake.

Allow the heaviness of your hips to ease all tension.

Feel the sensation of the front of your hips.

Allow the sensation of warmth to travel through your torso relaxing stomach.

Lower back releases.

Tension softens.

Left side of body grows heavy.

Right side of body grows heavy.

Ribs each individually relax.

Diaphragm releases.

The heat of your awareness travels up your sternum spreading through your lungs,

Sinking into your back.

Your shoulder blades each press and release.

Tension travels up from the base of your spine.

The front of your chest grows warm with awareness,

Spreading warmth through your heart.

Allow your clavicles to relax into your shoulders.

Shoulders grow heavy.

With your body fully relaxed allow the stillness of your concentration to rapidly heal your body.

Feel the sensation of heat softening your throat muscles.

Your jaw softens,

Grows heavy,

Cheeks growing warm.

Feel your awareness in your tongue and allow it to soften.

Release the back of your throat and feel your sinuses relax.

Become aware of your nostrils,

The bridge of your nose.

Feel the heat of your awareness sink into your eyeballs.

Heat spreads through the back of your head relaxing ears,

Scalp,

Skull.

Relax the muscles in the top of your head.

Allow your forehead to soften.

Relax your eyebrows.

Create your awareness on the space between your eyebrows and feel heat.

Call to mind now your intention and picture yourself as complete.

Reviews

Thank you again for your great teaching !!!

I loved how thorough this was with the body scan-- not sure why it filters in as having background music bc there isn't any-- sometimes I really need that for earworm control 😉

Very relaxing!! Thanks Emerson.