Welcome to this Yoga Nidra for stress relief,
Designed to help you unwind and let go of the stress that accumulates after a long day.
In this guided practice,
I will use deep relaxation techniques to calm your mind and body for anyone needing relaxation.
Begin this practice by lying down on your back in a comfortable position,
Such as Shavasana.
Make sure your legs are slightly apart,
Arms resting by your sides,
Palms facing upward.
You could place a pillow under your knees or a small blanket under your head.
You might cover your eyes or dim the lights and be sure that the temperature is just right.
Close your eyes and begin to tune into your body.
Start off by feeling the surface beneath you.
Feel your body fully supported and notice if you can become a bit more comfortable.
Now's the time to wiggle and shift if needed.
Know there is nothing you need to do except be here in this moment.
Now,
Take a deep breath in through your nose and as you exhale,
Slowly release the tension you feel in your muscles.
Let go of the tightness that might have accumulated during the day with each exhale.
Releasing this tension is important because it allows your body to fully relax,
Allowing you to breathe a little slower with fuller breaths,
Helping your diaphragm rise and fall more freely.
When you breathe slowly and deeply like this,
It massages your vagus nerve,
Sending signals to your brain that it's time to relax and heal.
Each breath helps to shift your nervous system into a calm,
Restorative state,
Promoting relaxation and deep inner peace.
Let your body relax,
Starting with your face.
Enjoying your breath and softening the muscles,
Relaxing the muscles around the eyes,
On the forehead and down into your jaw.
As you feel those full breaths and the belly completely rising and falling,
You can move down to the shoulders,
Releasing any tightness,
And let this relaxation flow down your arms,
Torso,
Hips,
Legs,
All the way into your toes.
Feel your body heavy and supported,
Resting in stillness.
Let your breath be your guide,
Leading you into a state of deep relaxation and calm.
Allow yourself to sink into the props beneath you,
Feeling supported as you release the weight of the day.
Now,
Bring your awareness to your heart center,
The center of your chest,
In the center of your being.
Feel your eyes looking into this space with ease and peace.
We will set an intention for this practice,
A Sankalpa.
This intention is a positive,
Simple statement that reflects your deepest desire.
It could be something like,
I release stress and embrace relaxation.
I release stress and embrace relaxation.
You can say this intention to yourself three times silently.
I release stress and embrace relaxation.
Letting your intention be planted like a seed in your subconscious,
Allowing it to take root and grow into your life.
I release stress and embrace relaxation.
Now,
We will begin the rotation of consciousness,
A journey of awareness through your body,
Allowing you to deeply relax each muscle group and connect with both your physical and emotional body.
As I guide you,
Simply bring your attention to each area I mention without any need to move.
Allow your awareness to rest in that space,
Noticing any sensations and then letting go.
Start by bringing your awareness to the top of your head.
Feel the crown of your head soft and relaxed.
Let go of any tension in your scalp.
Move your awareness to your forehead,
Feeling it smooth and calm and relax the space between your eyebrows.
Release all the wrinkles.
Move to your eyes,
Both right and left eye.
Becoming aware of your eyelids,
Feeling them gently closed.
Relax the muscles around your eyes and let the space behind your eyes soften.
Soften.
Shift your attention to your temples,
Into your ears,
Right and left ear,
Noticing the space around them.
Release any tension in your cheeks.
Feel the cheeks widening.
Move to your nose,
The tip of the nose,
Both right and left nostrils,
Down to your jaw,
Allowing your mouth and tongue to completely relax.
Let go of the tension in the jaw.
Move to your neck and your throat.
Feel the muscles in your neck release.
Allow your throat to feel open and free.
Letting go of any uneasiness in your throat.
Shift your awareness to your right shoulder.
Sense your shoulder relaxing and feel that relaxation flow down into your right upper arm,
Elbow,
Forearm,
Wrist,
And into each of the fingers of your right hand,
Pinky,
Ring,
Middle,
Index,
Thumb,
All five fingers.
Become aware of the space between your fingers and allow it to soften.
Shift to the left shoulder.
Allow it to release any tension.
Feel your left arm grow heavier as you relax.
Your upper arm,
Elbow,
Forearm,
Wrist,
And each of the fingers on your left hand,
Pinky,
Ring,
Middle,
Index,
Thumb,
Notice the space between your fingers and completely relax the left hand.
Bring your awareness to your chest,
Feeling your chest open,
Expansive,
Soft.
Focus on your heart center,
The portal to your soul,
Not just physically but emotionally.
Sense if there's any lingering tension,
Heaviness,
Or emotion that can be acknowledged.
And released with compassion.
Allow any stress,
Worry,
Or anxiety you've held here throughout the day to melt away.
Let it go.
Move your awareness down to your abdomen,
Noticing the rise and fall of your belly with each breath.
Feel the muscles of your belly relax completely.
And allow your diaphragm to move freely.
Let your stomach release any tightness deep within,
Soften the space around your internal organs.
Notice any sensations.
Bring your attention to your back,
Starting at the upper back.
Feel your shoulder blades relax into the ground.
The space between your shoulder blades,
Soften,
Move down to your middle back and the lower back.
Feel the entire length of your spine.
Release,
Relaxing all the muscles from top to bottom and bottom to top.
Move your awareness to your pelvic region.
Deep within,
Sense the base of your spine,
Your hips,
And the space around your pelvis.
Allow the muscles in this area to soften.
Deep within,
Feel the muscles letting go,
Any tension that's stored here,
Relaxing.
Move your awareness down to your right leg,
Starting with your hip,
Feeling the relaxation flow into your thigh,
Knee,
Calf,
Ankle,
And down into your right foot.
Sole of the foot,
Top of the foot,
Each of the toes on your right foot,
Relax fully.
Shift over to your left leg,
Starting at the hip.
Feel the heaviness and relaxation flow into your thigh,
Knee,
Calf,
Ankle,
And down into your left foot.
Sole of the foot,
Top of the foot,
Each of the toes on your left foot,
Relax them completely.
Expand your awareness to your entire body.
Feel your whole body resting,
Supported by the ground beneath you,
Mother Earth.
Notice how deeply relaxed you have become.
Take a moment here to tune into your emotional body.
Whatever feelings or emotions are present,
Observe them without judgment,
Just noticing,
Like a cloud passing by,
Acknowledge them and with each breath,
Release them,
Creating space for peace and calm.
Rest here,
Fully connected to your body,
Your breath,
Your emotions.
Your entire being is in a state of deep relaxation.
Bring your awareness to your breath,
Without changing anything yet,
Simply observe your breath,
The natural rhythm of your breathing.
Notice how your body moves with each inhalation and exhalation,
And begin to connect more deeply to your breath.
We will now practice a 4-4-4-4 breathing pattern,
Where you inhale for the count of 4,
Hold the breath for 4,
And exhale for 4,
Hold for 4,
And begin the pattern all over again.
This controlled breathing helps to activate the body's relaxation response and calm the nervous system,
So the body can rest and heal.
As you follow this pattern,
I invite you to visualize the breath moving down into your belly,
Filling you with calm and ease.
Let's begin.
Inhale slowly and deeply through your nostrils,
Counting to 4,
Visualize the breath traveling down into your lungs,
Then flowing further down into your belly,
Feel your belly gently rise as it fills.
Let's begin.
Hold Exhaling Hold Inhaling Hold Exhale Hold And continue on your own,
Letting the breath flow further down into your belly.
Allow the breath to settle deep within you,
Nourishing your body.
Let the breath leave the body through your nose or your mouth,
Releasing tension.
Finish one more cycle.
Inhale,
Picture your belly expanding gently like a balloon,
Feel the stillness within you,
Letting the breath release fully,
And any stress or tightness,
Let it go.
Now you can continue this four times breathing pattern.
Allow this rhythmic breathing to soothe your entire body and mind,
Helping you relax deeper and deeper with every cycle.
Exhale,
Feel your belly rise and fall naturally,
Moving with ease.
You are breathing deeply and calmly,
In perfect harmony with your body,
Your mind,
And your breath.
Continue this breathing pattern a few more times,
Noticing how peaceful and grounded you feel.
Now that your body and mind are relaxed,
And you feel a deep sense of inner peace and calm,
Take a moment to appreciate the stillness within you.
As you continue to breathe softly and naturally,
Imagine looking down at yourself from above,
Seeing your peaceful,
Relaxed self resting in serenity,
Complete serenity.
In this state of deep relaxation,
Allow your sankalpa,
Your intention,
To resurface.
Feel it gently rise within you,
Clear and powerful.
Let this intention settle into your awareness,
Fully present in your heart and mind.
Sense the connection between your relaxed body,
Your calm breath,
And the energy of your intention as it takes root within you.
Trust in its power and in your ability to manifest it as part of your journey toward balance and inner peace.
Take a deep breath in,
Fully embracing your intention,
And as you exhale,
Let go of any doubts or fears.
Now that your Yoga Nidra practice is complete,
Begin the process of externalization,
Transitioning from the deeply relaxed state back into your external world.
Be still.
Start by becoming aware of your breath once again,
Noticing its natural rhythm.
Feel the air moving in and out of your body,
And start to bring your awareness to your body lying on the ground.
Feel the contact between your body and the surface beneath you.
Notice the weight of your body and the sensation of your clothing against your skin.
Start to wiggle your fingers and toes,
Awakening your body one breath at a time.
Gradually come back to the present moment.
You may want to stretch your arms when you're ready to move a little further,
Or let your head move from side to side.
You can roll onto your right or your left side and start to press yourself up with your eyes closed.
Return with a sense of ease,
Carrying the peace and calm you've cultivated throughout this practice into the rest of your day.
When you're ready,
Slowly open your eyes,
Letting the light and surroundings back into your awareness.
Take a moment to fully reorientate yourself,
Feeling refreshed,
Calm,
And connected to your intention.
It might be a nice time for you to journal.
Thank you for joining me in this Yoga Nidra session.
May you carry the sense of calm and relaxation with you,
Knowing that you can return to this peaceful state whenever you need it on your life's journey.
May you be happy,
May you be healthy,
And may you live a life with ease.
Until next time,
Namaste.
