A yoga nidra for deep rest and relaxation.
Beginning by lying down on your back,
Bringing your feet a little wider than hip distance,
Arms and hands resting out to the sides,
Palms facing open towards the sky.
Breathing a deep breath in through your nose,
Letting a long exhale go through your mouth.
Arriving,
Landing and softening into your nidra sanctuary.
Making any little adjustments of your body to really allow yourself to feel deeply held.
Inviting eyes to soften closed if they're not already.
Beginning to bring your awareness to the movement of breath in your body.
Feeling how there's a sense of expansion and rising with the inhale,
And a sense of gravity and softening with the exhale.
Simply being with these waves of breath and inviting into your awareness the support of the earth beneath you.
Noticing how with every exhale your body drops deeper into this support.
Noticing the support beneath the back of your head.
Noticing the support beneath the back of your heart.
Noticing the support beneath the right shoulder blade and the length of your right arm down to hands and fingers.
Noticing the support beneath left shoulder blade and the length of your left arm and hand.
Noticing the support beneath middle back.
Noticing the support beneath the length of your right leg from hip to heel.
Letting go.
Noticing the support beneath left leg from hip to heel.
Letting go.
Noticing support beneath the whole length of your body.
And silently vibrating these words through your body three times.
I am resting deeply now.
I am resting deeply now.
I am resting deeply now.
Beginning to invite your awareness on a journey through your body.
As each body part is named,
Inviting your awareness there.
Simply feeling,
Being and inviting a restful softening.
Beginning with your right hand thumb.
Right index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the hand.
Right wrist.
Lower arm.
Shoulder.
Arm.
Right side of the waist.
Right hip.
Thigh.
Whole right side of the body.
Whole right side of the body.
Illuminated with awareness.
Softening.
Resting.
Inviting awareness to the left hand thumb.
Left hand thumb.
Left index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back.
Left wrist.
Left side of the waist.
Hip.
Thigh.
And baby toe.
Feeling the whole left side of the body.
Whole left side of the body.
Illuminated with awareness.
Softening.
Inviting awareness to the backs of the heels.
Backs of calves.
Knees.
Thighs.
Buttocks.
Nose.
Space between the eyebrows.
Lip.
Space between the lips.
Space between the lips.
Tip of the tongue.
Length of the tongue.
The whole inner space of the mouth.
The whole inner space of the mouth.
The center of the mind.
The center of the brain.
The right inner ear.
Right outer ear.
Left inner ear.
Left outer ear.
Center of the mind.
The center of the throat.
The inner space of the heart.
The inner space of the heart.
The solar plexus.
Navel.
And the lower belly.
At the lower belly.
Feeling both legs.
Feeling the whole body.
Experiencing the whole body.
Illuminated with awareness.
Softening.
Resting.
Whole body.
Inviting your awareness to the movement of breath at your belly.
Noticing how with every inhale belly rises.
And with every exhale belly falls.
Rising and falling.
Expanding and softening.
Adding a count to this.
Inhale belly rises 27.
Exhale belly falls 27.
Inhale belly rises 26.
Exhale belly falls 26.
Inhale rising 25.
Exhale falling softening 25.
Continuing all the way from 24 to 1.
If you lose counts beginning from 27 again.
And if you reach 1 beginning again.
Simply being with the waves of breath.
Letting go of watching the breath.
Inviting the breath to simply be and flow in its natural rhythm.
As you begin to invite a feeling of heaviness through your body.
Feeling heavy like the earth.
Heavy like rock.
From head to toe.
Whole body heaviness.
And inviting this to transform to a feeling of lightness.
Feeling as light as a feather.
From head to toe.
Whole body lightness.
Feeling a sense of contractedness.
Feeling the sensation of contraction through your whole body.
Whole body contracted.
Letting this go.
Feeling it transform into a sense of expansiveness.
Feeling a feeling of expansiveness through your whole body.
Whole body expansiveness.
And letting these sensations go.
Feeling yourself lying in a peaceful garden at night.
Feeling the soft grass underneath you.
And the support of the earth holding your body.
The sky above is dark and infinite.
Lit up by thousands of stars.
There are tall trees surrounding you.
Wise and strong.
You can hear the gentle sound of the breeze.
Moving through the leaves.
The garden is filled with beautiful flowers.
A massive feeling of deep peace emanating through the space.
Health and support.
As you rest deeply in this peaceful garden.
Receiving all that you need.
By simply being.
Into the support of the earth beneath you.
Inviting yourself to open and expand.
To receive the peaceful healing energy of this garden.
All being resting deeply.
As you silently vibrate the words three times through your inner landscape.
I am resting deeply now.
I am resting deeply now.
I am resting deeply now.
Receiving here as long as you need.
And when you feel ready.
Ever so gently.
And ever so slowly.
Reawakening.
