Deep Relaxation For Fasting

A thirty-minute guided relaxation using the principles of Yoga Nidra. Recorded for the 2021 Fasting Mimicking Diet Reset. Supportive for those who are involved in any fasting techniques. Relax the body, calm the mind, set an intention, and come out rested.

Transcript

Hello everyone.

Thank you for tuning in.

This will be a short script to help promote deep relaxation.

We're all experiencing some new sensations.

We're challenging ourselves with this reset.

When times become a little bit difficult or if you just really want to savor the extra time you may have from the intermittent fasting or the fasting mimicking diet,

This is a great way to use this extra time and encourage the nervous system to calm and reset and get back on your path.

So this is yogic sleep that I'm going to guide you through.

It'll bring you to very deep relaxation while still allowing the mind to have some trace awareness.

And in this script,

As we go through,

I'm going to ask you to think of a heartfelt resolve or a positive affirmation.

So this can change from day to day.

It can stay the same as you work through this.

A positive affirmation would be in the present tense.

It can be something along the lines of,

I am nourished.

I am relaxed.

I am whole.

Or it can be many other things,

But what I would like you to avoid is putting pressure on this.

This is not something to fix you or to grant you a wish.

Like,

I'm a millionaire.

Or,

You know,

Something along the lines of that.

So really try and keep it positive and keep it a state of positivity.

Now to get ready for this,

I would like you to build yourself a little nest.

You could do this in your bed and snuggle up.

You could do it on your couch if you have space for yoga.

This would be the best spot.

It would be nice to ultimately keep this out of the bedroom so that your mental self doesn't think this is actually bedtime.

So if you can put a mat down,

Maybe a little blanket on the mat so that you're a bit comfier.

You can put a pillow under your knees,

Under your head,

Whatever you need to feel super comfy.

Go for it.

Lots of blankets.

Even a hot water bottle.

When I do these,

I'll have my hot water bottle close by.

You don't want to get cold.

You may also want to put a covering over your eyes if it's daylight out.

And try and be in a quiet,

Still place if possible.

If you're at work,

You can even do this at work.

Shut the door,

Lay down on the office floor.

If all you have is space to be in a chair,

That is fine.

Just sit back.

Maybe you can put your legs up.

Either way,

We're building a comfy little nest so that for the next 15 to 20 minutes,

You can just sink right in to some deep relaxation.

You're going to try not to move and stay still.

And just allow my voice to guide you.

So I'll give you a moment to find your spot.

Get yourself comfortable.

This is best done on your back.

If you're lying on your back,

Allow the body to stretch out.

Place the feet apart.

The palms of the hands are turned upwards,

Arms beside the body.

Eyes closed.

Make all the necessary adjustments so that you are comfortable.

Eliminate any movement,

Conscious or unconscious,

Once the practice of yoga nidra begins.

Remember that you're about to practice deep relaxation.

A deep awareness with sleep.

You only have to maintain awareness of hearing and feeling.

The body relaxes,

But the mind remains awake.

Relax the whole body completely.

Make any final adjustments.

Say to yourself,

I choose to remain awake and aware throughout this practice of deep relaxation.

Take a deep breath.

And as you breathe in,

Feel the coolness and calmness spreading throughout the body.

And as you breathe out,

Feel the cares and worries flowing out of the body,

Flowing out of the mind.

Continue to listen to my voice.

Become aware of the body and relax yourself completely.

Feel that the legs are relaxed,

The trunk,

The head,

The arms and hands.

Relax yourself mentally.

Relax yourself physically.

Relax yourself by breathing normally and observing the breath as it moves between the nose and the navel.

Awareness of the natural breath.

Do not force it.

Do not alter the rhythm of your natural breath.

Awareness of the nose to the navel.

Breathe and feel yourself becoming more relaxed than before.

You are going to practice deep relaxation.

Remember that you are going to practice deep relaxation.

During the practice of deep relaxation,

You are encouraged to sink into stillness.

To keep the eyes closed and to deepen your concentration.

You are invited to deepen your visualization and the experience which is being invoked during the practice of deep relaxation.

Slow,

Deep abdominal breathing.

In for a count of one,

Two,

Three,

Four.

Out for a count of one,

Two,

Three,

Four.

In for a count of one,

Two,

Three,

Four.

Out for a count of one,

Two,

Three,

Four.

In for a count of one,

Two,

Three,

Four.

Out for a count of one,

Two,

Three,

Four.

Keep your tongue heavy in your mouth,

Lower jaw relaxed.

With every exhalation,

Feel your body become heavier.

With every exhalation,

Feel your body become more relaxed.

Know that no matter what you are going through in your life,

You are not alone.

Right here,

Right now,

Millions of people around the world are experiencing similar thoughts,

Feelings,

And emotions as you are.

Deep relaxation has now begun.

Become aware of the external environment.

Listen to the sounds around you.

Remain completely still.

Your ears are like a microphone,

Which can pick up all sounds within its range.

Move your mind from sound to sound.

Just listen to the sounds.

After you've listened to a sound,

Become aware of the next sound.

You do not have to identify the source of the sound.

Just listen to the sound itself.

Complete awareness of the external environment by listening to the sounds around you.

Listening to the farthest sound first.

Extend your mind.

Extend your awareness to its maximum.

Become aware of the farthest sound.

Become aware of the closest sound.

The closest sound is not the sound you can hear in the room,

But the sound of your breath,

Your heart,

The sound of your own blood flowing through your arteries and veins.

Deep in the perception of the sounds in your body,

Try to listen to the sound of your own breath.

Become aware of the sound of breathing by focusing your attention on the process of natural breathing.

Feel the expansion of the whole body as you breathe in and the relaxation of the whole body as you breathe out.

Experience the expansion of the body as you breathe in and total relaxation of the body as you breathe out.

With each inhalation,

The body expands more and more.

With each exhalation,

The body relaxes more deeply.

Observe the sound of breathing.

Experience the sound of breath and at the same time,

Experience the expansion of the body as you breathe in.

The body expands just like a balloon filled with air.

The more air goes into the balloon,

The more it expands.

Similarly,

Feel the expansion of the body,

But continue to allow your breath to be normal.

Experience the expansion of the body with inhalation and relaxation of the body with exhalation.

Now it's time to set a heartfelt resolve.

A heartfelt resolve is a positive affirmation spoken in the present tense.

Now is the time to make your heartfelt resolve.

Examples of this could be,

I am complete.

I am safe.

I am nourished.

Remember to be consistent.

Keep the heartfelt resolve the same.

Use the same phrase,

Intensity and intention with it.

Repeat to yourself your heartfelt desire,

The resolution three times with feeling and awareness.

You can be certain that the heartfelt resolve will come true if there is feeling,

Simplicity,

Faith and awareness.

Trust and know that your heartfelt resolve has already been received.

Please go ahead.

Now we're going to rotate the consciousness through different parts of the body.

Move your consciousness around the body as cued.

You may not remain focused on any one part,

But allow your mind to move freely from one part to the next.

We begin.

Right hand thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Right side body.

Right waist.

Hip.

Thigh.

Knee.

Calf muscle.

Shin.

Ankle.

Heel.

Soul.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The whole right side of the body.

Awareness of the whole right side of the body.

The whole right side.

Now bring your attention to the left side.

Left hand thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Left side body.

Left waist.

Hip.

Thigh.

Knee.

Calf muscle.

Shin.

Ankle.

Heel.

Soul.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The whole left side of the body.

Awareness of the whole left side of the body.

The whole left side.

Now bring your awareness to the back of the body.

The right buttocks.

The left buttocks.

The right lower back.

Left lower back.

Right shoulder blade.

Left shoulder blade.

Left shoulder blade.

Left shoulder blade.

Entire right side of the back.

Entire left side of the back.

Spine.

Back of the neck.

Back of the head.

The entire back body.

The entire back body.

The entire of the back body.

Crown of the head.

Forehead.

Right temple.

Left temple.

Right ear.

Left ear.

Right eyebrow.

Left eyebrow.

The eyebrow center.

Right eye.

Left eye.

Nose.

Right cheek.

Left cheek.

Upper lip.

Lower lip.

Teeth.

Tongue.

Chin.

Throat.

Right collarbone.

Left collarbone.

Right chest.

Left chest.

Left abdomen.

Left abdomen.

Navel.

The whole trunk.

The whole trunk.

The whole trunk.

The whole front of the body.

Visualize the entire front and side of the body in one glimpse.

Visualize the entire back.

Sweep the entire body.

Now begin to awaken the feeling of cold in the body.

Feel the cold throughout the whole body.

Concentrate on your spinal cord and develop the feeling of cold and shivering.

This cold develops gradually and becomes intense,

Leading to gentle shivering in the body.

Become aware of the breath in your left nostril.

Observe the flow of breath in the left nostril and become aware of cold in the body.

This breath makes your body cooler and cooler.

Now concentrate on creating heat around the body.

Develop the manifestation of heat throughout your body.

Become aware of an atmosphere of heat around your body from head to toe.

Feel this heat permeating your entire body.

Observe the breath in your right nostril.

And with each inhaled breath,

Develop the feeling of heat in the whole body from head to toe.

Develop the feeling of heat in the body from head to toe by focusing on the breath in the right nostril.

Now develop the feeling of heaviness in your body.

Awaken the feeling of heaviness in the body,

Each part of your body becoming heavier and heavier.

The right leg.

Develop the sensation of heaviness in the right leg.

Observe the right leg becoming heavier and heavier.

Become aware of the left leg.

Develop the sensation of heaviness in the left leg.

Now feel heaviness in the right arm.

Experience heaviness in each and every pore of the right arm.

Develop the feeling of heaviness in the left arm.

The trunk and head are getting heavy.

The whole body is becoming heavy as it is becoming heavy.

You are having the sensation of your body sinking into the floor.

Intensify and develop the feeling of heaviness in the body.

Intensify and develop the feeling of the body merging into the floor.

Now develop the sensation of lightness in the body.

Experience lightness in the body.

The right leg becoming light.

The left leg becoming light.

The right arm feeling lighter and lighter.

The left arm becoming light.

The trunk and the head becoming light.

More and more light with every breath.

Light like a feather.

Experience lightness of your body.

And as you deepen the experience of physical lightness,

You will feel that your body begins to float in the air.

Absolute lightness.

Experience total and absolute lightness in your body.

Now repeat your heartfelt resolve.

Repeat your heartfelt resolve three times with awareness,

Pure intention and trust.

Say the same heartfelt resolve that you made at the beginning of the deep relaxation practice without changing anything.

Feel resonance with the heartfelt resolve and trust that it is already being manifested.

Now enter into a deep state of relaxation.

Rest in the bliss.

I will resume speaking in a few minutes.

Thank you.

Thank you.

Now become aware of the breath,

The natural breath.

Observe the inhalation and the exhalation.

Each inhalation and each exhalation is observed.

Feel the movement of the body at the time of inhalation and exhalation.

Experience the movement of the body at the time of inhalation and exhalation.

Deep relaxation is now complete.

Externalize the mind.

Become aware of the immediate environment.

Visualize the room where you are practicing deep relaxation.

While keeping your eyes closed still,

Mentally visualize the room where your body is lying and practicing deep relaxation.

Become aware of the various objects in the room,

The placement of different objects in the room.

See the color of the objects in the room as if your mind has taken a picture of the room and you are looking at the picture.

See if you can invoke the smallest details which are stored within you.

Be observant mentally.

Without opening your eyes,

See the room as if you are looking around the room with open eyes.

Externalize the mind,

Gradually move the toes,

Gently move the toes,

The feet,

The legs,

The fingers,

The hands,

The arms.

Move slowly,

Very gently stretching the whole body.

Letting your eyes remain closed still,

Become aware of your body.

Become aware of the existence and experience of the physical body.

Stretch the whole body completely.

When you are ready,

Gently sit up keeping the eyes closed.

When you are fully seated and the mind is totally externalized,

Rub the palms against each other and slowly place the palms on top of the closed eyes.

Feel the heat from the palms touching the eyelids.

Feel the gradual warmth,

The energy flowing from the hands to the eyes.

Then slowly remove the hands and open the eyes.

Thank you so much for relaxing with me.

I wish you the best day.

Take care.

Reviews

Thank you for a calming practice.

Wonderful from start to finish. I fall asleep with many others. This was about relaxing the mind and body without sleeping. Will be back!

Beautifully relaxing and complete present awareness ♥️