Lying down take a deep breath in through the nostrils filling the belly slowly exhale through pursed lips.
Repeat this two more times.
Become aware of the place of contact between your physical self and the ground beneath you.
Gently scan your body from your feet to your head for any tension or sensation.
Consciously sending a deep breath and an invitation to relax to that particular part.
If there's any way you can become more comfortable in this moment please do so.
Allow your feet to fall to the sides.
Palms facing up,
Fingers gently curled,
A soft smile on your lips.
Beginning at your toes I'm going to ask you in a moment to scrunch them up tightly.
All parts of the body I'm going to ask for you to tense and tighten as you inhale through your nose.
You'll hold your breath for just a couple of seconds and as you gently exhale through your mouth you're going to relax that part of the body that was previously tense.
This practice is incorporating progressive muscle relaxation but we're going to be really physically unwinding the body as we use our breath also.
Let's begin.
Breathe in through your nose as you scrunch your toes into your feet.
Hold the breath and exhale and wiggle those toes.
Let the feet fall to the side.
Moving up now to the calves,
Breathe in through your nose.
Tense both calves to tighten those muscles.
Hold that breath and as you exhale through your mouth slowly allow those calves to also relax.
Moving up to the thighs,
Breathe in through the nose.
Tense the thighs,
Contract those muscles.
Hold the breath and gently,
Slowly release those muscles,
Release the breath.
Moving up to the glutes,
Inhaling through your nose,
Clench your buttocks.
Hold the breath and sigh and release the glutes.
Feel how your legs feel so relaxed,
Heavy,
Comfortable.
Moving up now to the stomach area,
Breathe in through your nose.
Bring your belly toward your spine and exhale through your mouth and let your belly soften.
Clenching your hands now,
Breathe in through your nose.
Feel your fingers dig into the hand below and gently releasing the fingers as you exhale.
Now holding both arms tense,
Breathing in through your nose.
Pause and really feel those muscles contracting and relax.
Feel those arms nice and heavy,
Completely relaxed.
Moving up to the shoulders now,
Bring your shoulders up toward your ears as you inhale through your nose.
And gently relax those shoulders back down as you exhale through your mouth.
Now using your jaw,
Try and tense that neck,
Inhaling through the nose.
And gently let it go.
And up we go to the face.
And a gentle inhale through the nose as you squish your face together.
Hold it and gently relax as you feel the skin soft and supple.
Your whole body after a state of tension,
Conscious intention,
Now completely relaxed.
Now with your body feeling deeply relaxed,
Let's ensure that your mind also feels relaxed.
Become aware of how spacious you feel in the mind.
Become aware of the mirroring that occurs when your body is relaxed.
Your brain has a much better chance of also feeling relaxed.
For some it's important at this stage to remind ourselves,
I am safe.
I am relaxed.
I am safe.
All is well in my world at this moment.
Nowhere else I need to be.
Nothing more important than this moment.
In this moment I can choose to relax so much that I fall asleep.
In this moment every part of my being feels safe and relaxed.
And if it's my choice I can happily fall asleep during or after this practice.
We will now begin our Yoga Nidra practice.
Continue to stay in your relaxed,
Safe,
Comfortable position and simply become aware of the path that I refer to.
Take your attention to your right foot.
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The sole of the right foot.
The heel.
The top of the foot.
The inner ankle.
The outer ankle.
The whole right foot completely relaxed.
The shin of the right leg.
The calf.
Back of the knee.
The knee.
Thigh.
Quad.
Hamstring.
The hip bone.
The whole right leg completely relaxed.
The left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The sole of the left foot.
The heel.
The inner ankle.
Outer ankle.
Top of the left foot.
The whole left foot completely relaxed.
The shin of the left leg.
The calf.
Back of the knee.
The knee.
The thigh.
Quad.
Hamstring.
The hip.
The whole left leg completely relaxed.
The pelvic area.
Abdomen.
Rib cage.
The heart.
The lungs.
The chest.
Collar bones.
The lower back.
The upper back.
The spine.
Shoulder blades.
The right hand.
The thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
The palm of the right hand.
The back of the hand.
The wrist.
Forearm.
Inner arm.
Elbow.
The upper arm.
Biceps.
The armpit.
The shoulder.
The whole right arm completely relaxed.
The left hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
The palm.
Back of the hand.
Rest.
Forearm.
The inner arm.
The elbow.
Upper arm.
Biceps.
The hip.
Left shoulder.
The whole left arm completely relaxed.
The throat.
Sides of the neck.
The back of the neck.
The base of the skull.
The jaw.
Chin.
Cheeks.
Bottom lip.
Top lip.
Teeth.
Tongue.
Inner cheeks.
Roof of the mouth.
Left nostril.
Right nostril.
The nose.
Left eye.
Right eye.
Eyebrow centre.
Left eyebrow.
Right eyebrow.
Left temple.
Right temple.
Forehead.
Hairline.
The scalp.
The crown of the head.
Relaxed.
Your whole body completely relaxed.
Your whole body.
Feeling safe.
Relaxed.
Content.
Thank you for watching!
