Welcome.
This is a short yoga nidra practice to help you achieve a state of deep relaxation.
Feel free to use it whenever you need a quick reset or to unwind before sleep.
Find a comfortable position lying down on your back.
You might use a blanket for warmth and a cushion under your knees.
Close your eyes and gently allow your body to relax.
Take a deep breath in through your nose and exhale slowly through your mouth.
Repeat this a few more times,
Breathing in,
Exhaling,
Filling your body up completely.
Each exhalation,
Feel your body sinking deeper into the state of relaxation.
Now we will begin to shift our awareness within the body.
You can think of this practice as we are turning off the lights,
Preparing for sleep.
As we move our awareness through the body,
Try to relax that area completely.
Bring your awareness to the toes.
Relaxing your toes,
The soles of your feet,
Tops of your feet,
Your heels and ankles.
Your feet are relaxed.
Relax your calves and your shins,
Your knees and your thighs.
Your legs are heavy and relaxed.
Now relax your pelvis and your hips.
Begin to travel up the spine one vertebra at a time.
The lower back,
Middle back,
Upper back,
Releasing into the mat.
Relaxing your abdomen,
Your belly,
Feeling the rise and fall of each breath.
Relaxing your chest,
Your heart,
Relaxing your shoulders.
Start to move down the arms,
The upper arm,
Elbows,
Lower arms are relaxed.
Relax your wrists,
Your palms,
Backs of the hands and fingers.
Relax your neck and your throats,
Your chin and your jaw,
Your lips,
The muscles inside of the mouth.
Relax your cheeks,
Your nose,
Your ears and temples.
Let your eyes rest in the darkness.
Relaxing your forehead and brow,
The back of your skull,
The crown of your head,
The right hemisphere of your brain,
The left hemisphere of your brain.
Now feel your whole body is relaxed,
All of the lights turned off,
Preparing for sleep and deep rest.
Now observing the movement and flow of your breath.
The gentle rise and fall of your abdomen.
You might imagine like the tide washing over you,
Sweeping in and sweeping out.
Breath soaking into your entire body.
Rehydrating every tissue.
Now mentally begin to repeat a positive affirmation or intention.
This could be something like I am at peace,
Or I am relaxed and calm.
Stating this in the present tense,
Here to support you.
Now begin to bring your awareness back to your breath.
Once again,
Feeling the rise and fall of your breath.
The ebb and the flow of your breath.
You can stay here for as long as you need.
Resting in this place of deep relaxation.
