Welcome to this yoga nidra practice designed to allow you to settle into deep rest.
Systematically we are going to work our way through body part by body part.
Easing out any tension and any contraction so that you reside in restful present moment awareness.
As this is a yoga nidra practice I invite you to lie down for this one so get comfortable.
Set your space for meditation and you might find that you feel more comfortable with a cushion behind the back of the knees.
Perhaps a small towel or blanket folded behind the head.
Feet just a little wider than hip width apart.
Toes rolling out,
Legs relaxed.
Soften into the shoulders,
Back of the neck long,
Belly completely relaxed.
And just know that for the next few moments you have permission to just be.
Nothing else to do,
Nowhere else to go.
Just right here and right now.
Begin by becoming aware of the contact points between your body and the surface,
Bini.
Notice where the weight of the body lies a little heavier.
Back of the head,
Backs of the shoulders,
Hips and heels.
Notice how the more you feel supported by the surface Bini,
The more you are able to relax.
And the more that you are able to relax,
The more fully you feel supported.
Take a couple of deep breaths in and out through the nose,
Inhaling deeply.
And exhaling completely.
Just noticing how the entire body softens as you breathe out.
Slow,
Smooth,
Steady breaths.
And then just allowing your breath to return back to its natural rhythm.
No need to change or control a thing here.
Just breathe exactly as you are.
Now shift your awareness to the crown of the head.
Together we are going to work our way down both right and left sides of the body.
Releasing any gripping,
Any holding and any contraction.
So starting with the right side.
Right side of the forehead.
Crown of head,
Side of head,
Back of head.
Just letting go.
Switching off all the muscles here.
Allowing them to completely soften and relax.
Same for the right eyebrow.
Muscles surrounding the right eye.
Right side of the nose.
Cheekbone.
Right ear.
Soften and release.
Right side of the cheek.
Lips.
Chin.
And jaw.
Just letting go.
Right side of the throat.
Neck.
Top of the right shoulder.
Any contraction,
Any gripping.
Just letting that release.
And to the right side of the chest.
Upper back.
Down the right arm to the elbow.
From the elbow to the wrist.
Just switching it off.
Palm of the right hand.
Top of the right hand.
Thumb.
Each and every finger.
Just letting go.
Right side of the belly.
Lower back.
Muscles surrounding the right hip.
Just switching it off.
So that the entire right side of the upper body now feels heavy.
And relaxed.
All tension dissolved.
Mentally take your awareness down the right thigh.
Top of the thigh and the back of the thigh.
Muscles in the lower leg.
Releasing any contraction.
Any gripping.
All tension just melts away.
Soul of the right foot.
Top of the right foot.
Big toe.
Each and every little toe until the entire right side of the body now feels heavy and relaxed.
Take a moment here to recognize the difference between right and left side.
Feel how good it feels to hold onto nothing on that right side of the body.
Good job.
Then take your awareness back up to the crown of the head.
And this time we work our way down the left side of the body.
So starting with the left side of the forehead.
Crown of head.
Side of head.
Back of head.
All tension dissolves.
The left eyebrow.
Feel the muscles surrounding the left eye.
Down the left side of the nose.
Left cheekbone.
Left ear.
Left side of the cheek.
Lips.
Chin and jaw.
All tension just melting away.
Left side of the throat.
Neck.
And shoulder.
Just softens.
Knee releases.
Left side of the chest.
Left upper back.
Just switching it off.
Down the left arm to the elbow.
From the elbow to the wrist.
Soften and let go.
Left palm of hand.
Top of hand.
Thumb.
Each and every finger.
Just dissolving all tension.
Letting go of any gripping,
Any holding.
Any contraction.
Softening the muscles in the left side of the belly and the lower back.
Letting go around the left side of the hip.
Until the entire left side of the upper body feels heavy.
And relaxed.
Continuing down the left thigh to the kneecap.
Top of the thigh.
Back of the thigh.
Heavy and relaxed.
From the knee down to the ankle relaxing the muscles of the lower leg.
Soul of the left foot.
Top of the left foot.
Big toe.
Each and every little toe.
Just letting go.
Until the entire left side of the body feels heavy.
And relaxed.
The entire body now.
Heavy.
Relaxed.
No tension.
Just a softening.
A release.
And a letting go.
The entire body.
And the mind.
Resides in the easeful.
Peaceful.
Awareness.
Feel how good it feels to hold onto nothing.
And for the next few moments,
Permission to do nothing else but just be.
Just be.
Good job.
Just begin now to deepen your breath once again.
Consciously encourage the breath right down to tips of fingers and tips of toes.
Have the sensation that you are replenishing and revitalizing each and every cell in your entire being.
And once again become aware of those contact points between your body and the surface beneath.
Back of head.
Shoulders.
Backs of the arms.
The hips.
And the heels.
And when you feel ready,
Begin to encourage a little movement back to fingers and to toes.
Perhaps turning the head left to right encouraging blood flow back to the brain.
Letting you know that it's time to come back around.
Thank you so much for practicing with me.
And I hope you take with you a little bit of that peace and calm for the rest of your day.
