Yoga Nidra For Deep Rest

Give yourself permission to pause, soften, and simply be.
This gentle Yoga Nidra practice guides you into a state of deep physical and mental relaxation, helping you release tension, quiet the mind, and reconnect with a sense of inner stillness.
You don't need to know anything about Yoga Nidra. Simply lie down, get comfortable, close your eyes, and allow yourself to be guided.

Transcript

Welcome. You are about to enter a practice of deep rest. For the next few minutes. There is nowhere you need to go. Nothing you need to accomplish. And nothing you need to fix. This time is simply for you. Find a comfortable place to lie down. Let your legs relax naturally. Allow your arms to rest by your sides palms facing up or down, Whatever feels most comfortable If you need support underneath your knees, A blanket beneath your head or something to keep you warm. Give yourself permission to take it now and once you are comfortable. Allow your eyes to gently close take a slow deep breath in through your nose and exhale slowly Again, Breathing in. And breathing out one more time inhale deeply and exhale completely. Now allow your breath to return to its natural rhythm. There is nothing you need to control simply notice that you are breathing feel the weight of your body being held by the ground beneath you You don't have to hold yourself up anymore. The Earth is supporting you. Let yourself be supported Notice the places where your body touches the surface beneath you the back of your head. Your shoulders. Your arms and hands. Yobba. Your pelvis. Your legs. Your heels. Feel the whole body becoming heavier and silently repeat to yourself I am safe to rest. Again, I am safe to rest and one more time I am safe to rest. Then those will settle into you. Now. Bring to mind a simple intention for your practice. Not something you need to achieve. Just a quiet inner statement. Perhaps I allow myself to deeply rest. Or I release what I no longer need to carry. Choose whichever words feel right for you. Repeat your intention silently three times with feeling And let it go There is nothing more you need to do with it. We are now going to slowly move our awareness through the body You don't need to remove anything. Simply listen. And bring your attention to each part as it is named Begin with your right hand. Right side. Second finger sales thing. Force in you. Little finger palm of the hand. Back of the hands. Wrists. Forearms. Adderall. Of the arm. Shoulder. Right side of the chest right side of the waist. Right hip Right side. Anchor. Heel. Sole of the foot top of the foot. Right big toe Second toe Fertile faster. Very gentle. You now bring your awareness to your left hand left thumb 2nd finger third finger 4th finger little finger. Palm. Back of the hands breasts. Forearm. Elbow. Upper arm. Shoulder. Left side of the chest. Left side of the waist. Left hip Knit 5 care. Anchor soul of the food. Top of the foot. Left big toe 2nd toe felt 4th toe little talk. Bring your awareness to the back of your body right shoulder blade. Left shoulder blade. The entire upper body. Me their back. Lower back. The whole spine. Bring your awareness to your pelvis your abdomen. Your neighbor. Your chest. Yoha! Your throat. The back of your neck. The back of your head. The crown of your head. Now the face mouth. Nose. The space between your eyebrows. Forehead. 10 pounds. Eyes. Eyelids. Whole face. Feel your entire body at once the whole body. Resting breathing. Support it. Now bring your attention to your breath. Don't change it. Simply observe. Notice the gentle movement of your abdomen as you breathe rising within it. Falling with the exhale. Imagine that with every exhale your body becomes a little heavier heavier into the earth. Heavier into the surface beneath you and with every inhale. There is a little more space. Space around the earth. Space around the breath. Space in the mind. If thoughts appear. You don't need to push them away. Let that come. Let them go. Like clouds moving across the wide open sky. You don't have to follow them. Simply return to the feeling of breathing. Breathing in. Breathing out. Now imagine yourself resting in a peaceful place. It could be somewhere you've been before. Or somewhere completely imagined. Perhaps a quiet beach. Of forest. A mountain. A warm room with sunlight coming through the window. There is no need to see it clearly. Just sense the feeling of being somewhere peaceful. Imagine the air around you. With some pressure. The sounds in the distance And notice how little you need to do Nothing is asking anything from you. For a few moments. Simply rest here. No effort. No expectations. No need to be productive. You are allowed to stop. You are allowed to suffer. You are allowed to rest. And perhaps notice even when you are doing nothing You are still enough. Let the body become completely quiet. Let the breath move naturally. Let the mind have space. Bring your attention back to mind the same simple words you chose at the beginning. Perhaps allow myself to deeply rest. Repeat your intention silently three times Trust that you don't need to force anything. The intention. Has been planted. Now simply let it be. Begin to notice your breath again Notice the surface beneath you notice the temperature of the air against your skin begin to become aware of the room around you. Without rushing. Bring a little movement back into your fingers Your turn. Maybe gently roll your wrists and ankles take your deeper breath in And slowly exhale if it feels good Stretch your arms overhead. Lengthen through the whole body. And then release. When you are ready. Turn gently onto one side. Pause there for a moment. And when it feels right. Use your hands to slowly come up to a comfortable seated position. Keep your eyes closed as you wish. Take one final deep breath in and exhale slowly. Notice how you feel now. Perhaps softer. Perhaps quieter. But have simply more presence. There is nothing you need to judge. Just notice. Thank yourself for giving your body and mind this time to rest and carry a little of this softness with you into whatever comes next you can return to this feeling whenever you need it you don't have to earn arrests. You don't have to be exhausted to deserve it. Rest is part of being human. Thank you for practicing. And may you move gently through the rest of your day. Or drift peacefully into sleep. Namaste.