Welcome to this practice of Yoga Nidra for full body relaxation.
This is a practice you're welcome to take at any time during your busy day.
So let's take the next few moments to get really comfortable and settled.
If you'd like to lay down,
Finding yourself in a comfortable position,
Perhaps you might like to place a pillow under your head and a cushion underneath the knees and perhaps if you'd like to grab a blanket to place it over you.
If you're doing this practice during the day,
It might be helpful to place an eye pillow over the eyes or simply lay a soft cloth over the eyes to shut the daylight out.
If there's anything you might like to do to make yourself just a little bit more comfortable,
Go ahead and do that.
And as you lay here,
Opening up all five senses and just noticing the world around you,
Noticing the sounds in the room,
The smells,
The touch of the air against the surface of the skin.
And just allow yourself to awaken into this present moment.
Starting to open into your heart space and starting to feel into the sensations within it.
Sometimes feeling the heart beating,
Noticing the ribcage rising on the inhale,
Releasing on the exhale,
Body breathing itself.
No need to control the breath.
No need to change where you're at.
Simply opening into today's intention of allowing yourself this time to relax,
To release,
To let go of all of that tension.
Let go of anything that doesn't need to be here right now.
If it's helpful,
Perhaps even extending the exhale just a little deeper as you release,
Relax and surrender just a little bit more.
Just open into today's intention of allowing yourself this moment to relax.
Noticing if it's supporting a deeper heartfelt desire.
Welcoming this heartfelt desire in the present tense.
For example,
I am calm.
I am relaxed.
And feeling and opening into this intention and heartfelt desire with your entire being.
As you continue to extend the exhales,
Releasing and relaxing just a little bit more.
Just feeling into the sensations in the mouth.
Bringing your attention and focus to all the sensations in the mouth.
The sides of the cheek.
Moving and tracing sensations all the way up into the ears.
From the inner ears,
Traveling sensation all the way out through the outer ears.
And then feeling sensation down the sides of both cheeks.
Tracing sensations up the temples on both sides.
Through the eyebrows.
And then tracing sensations across the eyelids.
Into the eyes.
Relaxing,
Softening both eyeballs.
Feeling sensations all the way up through the forehead.
And then allowing all tension across the forehead to simply melt away.
Feeling sensations all the way across the crown of the head.
Senses down the back of the head.
And releasing and melting all the way down the back of the neck.
Releasing across the tops of the shoulders.
And then tracing sensations down the left arm.
Progressively relaxing down the left arm.
Relaxing the left elbow.
Forearm.
Relax that left wrist.
Palm of the left hand.
Left thumb.
Index finger.
Middle finger.
Fourth finger.
Pinky finger.
The entire left hand.
All five fingers in the palm of the left hand is relaxed.
Your entire left arm is relaxed.
Now tracing sensations down the right side.
Right arm.
Right elbow.
Right forearm is relaxed.
Sensing into the right wrist.
Right wrist is relaxed.
The palm of the hand.
The right thumb.
Second finger.
Middle finger.
Fourth finger.
Pinky finger.
The entire right hand is relaxed.
All five fingers and the palm of the hand relaxed.
The entire right arm is relaxed.
Now tracing sensations down the chest,
Front and back.
Relaxed.
All the way through the rib cage.
Relaxed.
The belly,
Front and back is relaxed.
The pelvis and abdomen.
The hips.
Relaxed.
The entire torso is relaxed.
Now tracing sensations down the left hip.
The thigh,
Front and back.
Left knee relaxed.
Left shin and calf.
Left ankle.
The heel of the left foot.
The sole of the left foot.
Big toe.
Second toe.
Little toe.
Fourth toe.
Little toe.
The entire left foot.
Relaxed.
The entire left leg.
Relaxed.
Now tracing sensations across the right side.
From the right hip.
Right thigh,
Front and back.
Right knee,
Front and back.
Relaxed.
Right shin,
Calf.
Relaxed.
The right ankle.
Heel of the right foot.
Sole of the right foot.
Is relaxed.
Right big toe.
Second toe.
Middle toe.
Fourth toe.
Little toe.
All five toes are relaxed.
The entire right foot.
Relaxed.
The entire right leg.
Relaxed.
Now sensing and feeling both legs at the same time.
Relaxed.
Now sensing the front of the body.
Relaxed.
Sensing the back of the body.
Relaxed.
Sensing the whole body relaxed.
Opening yourself into this expanse of awareness.
Relaxing.
Being in presence.
With your whole body,
Whole being relaxed.
As you're resting here in this expanse of awareness.
Noticing any emotions or thoughts that might be present.
Welcome them as part of this experience,
Everything just as it is.
Touching back into your heartfelt desire.
I am calm.
I am relaxed.
Acknowledging this intention for this practice.
And taking this moment of deep relaxation with you.
Wherever you go today.
Taking a moment of gratitude.
And thank yourself for taking this time for yourself.
The light in me acknowledges the light in you.
Namaste.
