Welcome to this yoga nidra practice for deep rest and relaxation.
In this practice we'll be releasing all the tension from the body,
Calming down the mind and connecting deeper with the ocean,
The energy of the ocean waves,
The powerful energy of the ocean and the water,
Accepting all the flow of what comes and goes in our life.
Lie down comfortably on your back,
Your body stretched out,
Your feet apart,
The palms of your hands turned upwards and your eyes closed,
Making all the necessary adjustments just so you can feel as comfortable as possible,
Coming back to stillness,
Making sure that through the whole practice you maintain the awareness of hearing and feeling.
The body may sleep but the mind remains awake.
Take a deep breath in,
As you breathe in feel coolness and calmness spreading throughout the body and as you breathe out feel all your cares and worries flowing out of you,
Just dropping away,
Connecting with your breath as you slowly inhale and exhale,
Being more and more aware of the flow of your breath,
Detaching yourself from all the thoughts and becoming completely present here and now.
Feel as the breath is helping you to relax completely,
Making you calm and steady.
Feel your legs relaxing,
The trunk the head,
The arms,
Your hands all relaxing.
Develop the awareness of your physical body right from the top of your head to the tips of your toes and make a gentle sound in your mind.
Complete awareness of the whole body.
Say to yourself again.
Relax yourself mentally,
Relax yourself by breathing and staying aware of the breath as it moves between the navel and the throat.
Navel to throat breathing.
Slowly feel yourself becoming more and more relaxed.
Om.
And now is the time to make our resolve,
Our sankalpa.
Plant this resolve as you are planting a seed that is going to grow and become true.
If you have your resolve already,
Say it three times in your mind in the present tense.
Or if you don't have any sankalpa yet,
You can just simply say.
I am totally relaxing and letting go of control.
I am totally relaxing and letting go of control.
I am totally relaxing and letting go of control.
Let go of your resolve right now and we'll be paying attention now to different parts of your body.
Bringing your consciousness from one part to the other.
Bringing consciousness from one part of the body to the other.
Relaxing more and more.
Your right hand thumb.
Second finger.
Third.
Fourth finger.
Fifth.
The palm of your hand.
Back of the hand.
The wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
The armpit.
Waist on the right side.
The hip.
Right thigh.
Kneecap.
Calf muscle.
Ankle.
Heel.
Soles on the top of your right foot.
All the toes on your right foot.
Relaxing.
Relaxing.
Now left hand thumb.
Second finger.
Third finger.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
And waist.
Left hip.
And thigh.
Kneecap.
Calf muscle.
Ankle.
Heel.
Sole of your left foot.
Top of the foot.
And each toe of your left foot.
Relaxing.
Now going to the back of your body.
Back of the head.
Right shoulder blade.
And the left shoulder blade.
The whole spine.
Right hip.
And the left hip.
Right glute.
And the left glute.
Back of the right thigh.
And back of the left thigh.
Back of the right knee.
Back of the left knee.
Right calf muscle.
And the left calf muscle.
Right ankle.
And the left ankle.
Right heel.
And the left heel.
Go to the front of your body.
The top of your head.
The forehead.
Right eyebrow.
And left eyebrow.
The space between the eyebrows.
Right eyelid.
And the left eyelid.
Right eye.
And the left eye.
Right eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
And the left cheek.
Upper lip.
Lower lip.
Your chin.
The jaw.
And jaw muscles.
The throat.
Right collarbone.
And the left collarbone.
Right side of the chest.
And the left side.
Middle of the chest.
Your navel.
The upper abdomen.
And lower abdomen.
The right groin.
Left groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right toes.
Left toes.
Now the whole of your right leg.
Relaxing.
The whole of the left leg.
Relaxing.
Both legs.
Together.
The whole right arm.
And the whole left arm.
Both arms.
Relaxing.
Together.
The whole of the back.
And the whole of the front.
Together.
The whole of the head.
Together.
The whole body.
The whole body relaxing.
Visualise the whole body relaxing.
Intensify your awareness of your whole body.
Become aware of the meeting points between your body and the floor or the bed.
Feel the meeting points between the body and the surface underneath you.
Concentrate now on your body as if you were seeing it from the outside.
Look at your body as an object.
See your head.
Your clothes.
Your whole body from top to bottom.
Lying in Shavasana pose.
See your body as an object.
A reflection in an imaginary mirror.
You're looking at your own reflection in the mirror and you see yourself lying on the bed or the floor.
Bring your attention now to the natural quiet flow of your breath.
The breath enters through the nostril openings,
Moves upwards and draws together to form a triangle in the eyebrow centre.
Be aware of the breath passing through both nostrils.
Maintain your awareness of the breath and just start counting each breath with full attention and counting.
Inhale 11.
Exhale 11.
Inhale 10.
Exhale 10.
Continue counting and breathing to zero.
Now just stop your counting,
Still being aware of the breath.
Awaken the experience of heaviness in the whole body.
Become aware of heaviness in each part of the body.
The whole body is heavy from the front and the back.
Now feel the lightness in your body.
Manifest the experience of lightness from the top to the bottom of your body.
Feel the lightness in each part.
Gradually experience more and more lightness.
Feel yourself floating up from the floor.
You are so light as you are floating to the ceiling,
Drifting back and forth,
Continuing this experience of lightness.
Now think of an ocean,
Of a dark blue ocean and become aware of the waves.
That ocean lies within your inner space and the rolling waves represent sleep,
The manifesting unconscious state of the mind.
Become aware of sleep and try to visualize the state of unconsciousness within you like waves of an ocean.
Above is a beautiful blue sky and below is the vast ocean with infinite waves.
The waves just naturally keep coming and going.
As you surrender to the natural flow of the ocean without trying to control it in any way,
Seeing different shades of blue and white,
Intensifying your awareness of an infinite ocean,
Calm and quiet.
Try to discover a sound there,
The sound of an infinite ocean,
The sound of the waves crashing into the shore.
Completely surrender to the flow of the ocean as you surrender to the flow of life with trust and no fear,
Being held and supported.
Coming back to the sound of OM,
OM as the waves are flowing towards you.
OM as the waves are flowing away from you.
OM,
Infinite sound of OM.
And as you slowly let go of the image of the ocean,
Become a witness of your awareness,
Not your body,
Not your senses,
Not your mind,
But simply awareness.
Being aware that you are observing yourself,
Looking within.
And now coming back to your resolve,
To your sankalpa from the beginning of the practice.
Again,
Repeat it 3 times.
Relax all efforts and bring your attention back to your natural breath,
The breath that is flowing in and out of your nostrils.
And start developing your awareness of your physical relaxation as well,
The physical body,
Feeling your body lying down.
Visualize the surrounding room without opening your eyes.
Visualize what you're lying down on.
Visualize the space that is surrounding you,
Your room.
And stay aware of your yoga nidra practice.
And if you want,
Feel free to stay in this space of deep breaths and relaxation.
Or if you're ready to come out,
You can start moving your body gently,
Stretching yourself.
Make sure you take your time,
No hurry.
No hurry.
And when you are ready,
Slowly open your eyes.
Thank you so much for coming to this practice.
I hope you enjoyed and I'm sending you lots of love,
Peace and blessings.
Namaste.
