This is yoga nidra for release,
Rest,
And relaxation.
Now I invite you to get into a comfortable resting position lying on your back.
Or if it is not comfortable to lie on your back,
You may opt to lie on your side.
Allow yourself to do what you have to do to get comfortable.
Perhaps you may want to make a cozy rest nest with cushions,
Blankets,
Bolsters,
Eye pillow.
Whatever your body needs to feel as comfortable as possible in this moment.
Allow yourself to let go of anything you think you still need to do that is on your to-do list.
I kindly ask that you leave it outside of this resting space because there is nothing you need to be doing right now.
In a world that is constantly doing and not enough being,
Allow yourself to shift from doing to simply being.
This time is just for you.
This practice is just for you.
There are no shoulds or should nots.
There is no way you can do this wrong so make yourself as comfortable as you like in just the way you like.
Adjusting anything you like,
Any way you like,
Listening into what you need and then answering that request.
You might prefer a lot of cushions,
Blankets and props.
You might prefer just a few.
You might even prefer none.
All are equally welcome.
Do whatever you need.
Feel supported,
Held and free to let go of tensions.
Now just relax and allow yourself to get comfortable for this practice of non-dealing.
I now invite you to take a deep breath in through the nose and an open mouth exhale releasing any tension from your body.
Allow yourself to do a body scan and observe your body to ensure that each body part is as relaxed as can be.
If you cannot completely relax,
That is fine.
You are welcome just as you are.
Check that your feet and ankles are relaxed as can be.
Calves,
Knees and thighs relaxed as can be.
Hips relaxed as can be.
Lower back,
Middle back,
Upper back releasing tension.
Your whole back melting.
Hands and arms letting go.
Shoulders and neck melting and tension diffusing.
Your jaw,
Tongue and cheeks softening.
Your eyes,
Forehead and scalp softening.
Your whole body melting into the support of the earth beneath you and grounding.
Held by the support of the earth beneath you.
Take a deep breath in and as you exhale,
Release any remaining tension letting go of any thoughts,
Any need to do.
Just being.
This is your time for yourself.
No agenda,
Just peace.
Begin to feel stillness.
Know that you can move anytime you like but relish the sweetness of the stillness.
The simple being.
So simple yet so free.
Everything is here for you in this stillness.
Receiving these words effortlessly.
No need to do anything.
Effortless awareness.
There is a quote by Rumi and it says the wealth within you,
Your essence,
Is your kingdom.
Let those beautiful words sink in and yoga nidra has now begun.
Now taking your effortless awareness around the body from point to point.
Freely shifting awareness.
Staying unattached.
There is nothing you need to accomplish or experience.
There is no way to get this wrong.
Simply sweeping awareness.
Free and unattached.
Starting by becoming aware of the right side of the body.
Become aware of the right hand.
Right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand.
Effortless.
Right wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the ribs,
Right side of the waist,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Awake and aware.
Now move awareness to the left side of the body.
Become aware of the left hand.
Left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the ribs,
Left side of the waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Awake and aware.
Now shift awareness to the crown of the head.
Crown of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow centre,
Sweeping awareness,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Throat centre,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Heart centre,
Navel,
Pelvis.
Now move awareness to the back of the body.
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head.
Now move awareness down to the whole right leg,
The whole left leg,
Both legs together,
The whole torso,
The whole right arm,
The whole left arm,
Neck,
Head,
The whole front of the body,
The whole back of the body.
Become aware of the whole body together,
The whole body together,
The whole body together.
Notice this field of being or the whole body breathing.
The whole self breathing.
Inhaling the peace of simply being.
Exhaling,
Releasing all tension.
Inhaling the peace of simply being and exhaling,
Releasing all stress,
All tension.
One more time.
Inhaling the peace of simply being and exhaling,
Releasing all stress,
All tension.
Now inhaling life force energy from all around you and exhaling,
Releasing any fatigue in body,
Mind or soul.
Inhaling vibrant energy and exhaling,
Releasing any fatigue.
One more time.
Inhaling vibrant energy and exhaling,
Releasing any remaining fatigue.
Now inhaling positivity,
Exhaling,
Releasing any negativity.
Inhaling joyful positivity and exhaling,
Releasing any negativity.
One more time.
Inhaling positivity,
Full of joy and exhaling,
Releasing all remaining negativity.
If it feels good now,
Breathing in light,
Radiant and energizing.
As you exhale,
Let go of anything you need to release like dark smoke leaving your being.
Inhaling radiant,
Energizing light.
Exhaling dark smoke that immediately dissolves.
Inhaling radiant,
Energizing light,
Filling your being and exhaling anything you would like to release as a dark smoke that immediately dissolves.
Continue breathing in this way,
Taking in positive radiant light and energy.
Exhaling anything you would like to release.
Anything holding you back.
Anything that no longer serves you.
Feel the lightness increasing the more you release.
The openness increasing.
Personal potential increasing.
Freedom increasing with each exhale of release.
Each release bringing you more freedom,
Peace and joy.
Continue breathing in this way for several breaths.
Inhaling radiant energy.
Exhaling anything you would like to release like dark smoke that immediately dissolves.
You and now letting go of the visualized breath.
Letting go and returning to breathing normally to its natural rhythm.
No more breath.
Effortless breath.
Body breathing itself peacefully.
There is nothing for you to do.
Just simply rest.
Rest in the joyful sensation of lightness,
Peace,
Freedom for the next few minutes.
You you you you you you you you you you aware of the natural breath again.
Awareness of the natural breath.
Observe the chest rising and falling with each inhalation and exhalation.
Notice the gentle contraction of the nostrils on inhalation.
Expansion on exhalation.
Bring awareness back into the experience of the physical body.
Know that the practice of yoga nidra is coming to an end.
Externalize the mind.
Be aware that your body is resting.
Practicing yoga nidra.
Be aware that you are resting in a room while keeping your eyes closed.
Mentally visualize the room you're in.
See the walls,
The floor,
The objects in the room,
Their placement,
Colour,
Textures.
Externalize your awareness.
Become aware of the sensations of the physical body.
The feel of the body on the surface beneath you.
The feel of the fabric on your skin.
The temperature of the air touching your skin.
Externalize your awareness.
Yoga nidra is now complete.
Beginning movements again in the body.
Wiggle your fingers.
Wiggle your toes.
Make any gentle movements with the body that feel good.
Now make any larger movements.
Move your feet,
Legs,
Hands,
Arms.
Move any body parts that are calling you.
When you are ready,
Roll to the right side.
Take a few deep breaths,
Integrating your yoga nidra experience into your everyday experience.
Recalling any sensation of release,
Any sensation of increased lightness,
Peace,
Joy,
Potential.
Taking your time,
There is no rush.
Take a deep breath in and a long breath out.
Slowly and gently open your eyes when you are ready.
Welcome back with maybe a little more freedom or ease than you had before.
And so it is.
Thank you.
You you you you you you you
