Yoga Nidra: Full Body Guided Relaxation
Welcome home to your restful self! This recording was taken during our live Yoga Nidra here on Insight Timer on April 27th, 2023. It includes a slow and spacious full-body scan for ultimate relaxation. Lay yourself down in a comfortable position and enjoy!
Transcript
Welcome.
This is Yoga Nidra.
It's a guided relaxation meditation,
A guided rest.
I'll be your guide.
My name is J Lynn.
I'll be your guide.
Welcome.
All you need is to be comfortable.
Take a moment to set up your space if you haven't already with good supports.
Seeing where you'd like to land for your practice.
Maybe on a bed,
On a couch,
Or even on the ground.
You might like to have a pillow,
Blanket,
Maybe something to cover your eyes.
We'll begin to settle in for Yoga Nidra.
Do you take your time getting comfortable?
Welcome.
You are so welcome from wherever you are on this planet.
Maybe you'd like to take a moment to reflect on where am I?
Where am I on this planet?
Just this little pinpoint,
This little location,
Micro location on planet earth.
Where is that?
What is the earth like where you are?
What is the land like?
What is the atmosphere like?
What are you noticing about your outer place,
Your outer space?
You could take a moment also to take a look around your room.
If your eyes are still open,
Take a look around your room or wherever you are,
The space.
Nothing to do about it.
If you happen to notice something that you would like to maneuver in your space,
Maybe to make you feel a little more cozy,
A little more comfy,
A little more understood.
Let yourself feel understood and heard.
Maybe there's a scent you would like to call in as you nestle into your Nidra nest,
Your place of rest.
Settling in whenever you are ready.
Noticing the space that you get to take up here on this microscopic location on this planet earth.
You get to take up this space in this place.
Even as tiny as you are,
There could be this sense of feeling so big,
Feeling so full in the space that you take up.
What might that be like?
What might that feel like in your body?
What might it feel like to take up your space,
To fill in to your space?
What sort of breath or breathing might that inspire?
Welcoming whatever the breath wants to do when you give it that attention.
Welcoming whatever the breath wants to do,
However you would love to flow.
Just know this space,
Your space in which you are in,
It asks nothing of you.
Nothing is asked of you.
You are totally free just to be aware of,
Present of and with yourself,
With you.
Nothing to do even with the presence that you receive,
The attention that you receive from yourself and by yourself.
It's just for you.
Sometimes,
Your energy,
Your attention can feel a little stuck elsewhere.
That is totally fine and natural.
Whenever you're ready,
You can begin to call all of those parts of yourself back home,
Back to you.
Just really filling up,
Filling in to your space,
Into your self.
The invitation is just to feel for this really tangible sense of self,
Of body.
Maybe noticing the weight of yourself,
The gravity and the fullness.
All that there might be to notice.
You are called home to yourself,
To this body as home.
No matter where you might travel to,
This body as home.
All that you can sense or recognize about this body could be welcomed into the space.
All experiences,
All memories,
All sensations,
Whatever arises is welcome.
The body may breathe however it would love to breathe.
Body being breathed,
Mind invited to let go.
Loosen the grip,
Soften.
Eyes,
The nose,
The tongue,
The ears.
Softening right through the inner ears,
The back of the eyes,
The root of the tongue.
Softening through the whole head.
From back of head to forehead and face.
From sides of head to top.
All the way through as if your head were bathed now.
The sense of softness through the throat and neck.
Back of neck,
Sides of neck and front.
Softening all the way through the head and neck.
Down over collarbones,
Shoulder blades and shoulders.
The shoulder joints,
Left and right.
The upper arms,
Right and left.
Elbow joints and forearms.
Left forearm and right.
The inner wrists and outer wrists.
Backs of hands and palms.
Right palm,
Left palm.
Left and right.
All the fingers.
From root of fingers to tips.
Softening all the way through from head,
Neck,
Shoulders and arms.
Right through to the fingertips and fingernails.
Traveling up now through the inner wrists and elbows.
Softening through the inner arms and armpits.
Softening through this chest,
All the way around the ribcage,
All the way through the lungs and heart.
All the way through from heart to skin.
The outer skin,
The inner skin.
Softening all the way through the chest and belly.
All the internal organs invited to rest.
Intestines,
Liver and stomach.
All the internal organs.
The soft organs and the bony spine.
All of it invited to rest.
The bony spine and back of pelvis.
The kidneys and lower back.
All the pelvic organs soft,
Resting.
All the pelvic organs and all the sensations.
This bony pelvis,
This container resting from organs through skin.
From skin right the way through.
Softening through hips and buttocks.
Groin all the way through the pelvis.
Through thighs and knees.
Left knee,
Right knee.
The space between the knees.
Right shinbone,
Left shinbone.
Left calf muscle,
Right calf muscle.
Right ankle and left top of foot.
Right top of foot.
Right sole and left sole of foot.
Right the soles of the feet,
The heels softening all the way through.
The roots of the toes.
The right big toe,
Left big toe.
Second toes,
Third toes,
Fourth toes,
Little toes.
The tips of the toes and the roots of the toes.
From little toes to big.
From the roots of toes to heels.
Every place,
Every place,
Every place invited to rest.
Every place from heels to head.
From head to heels.
The whole body welcoming the sense of rest like how a tree welcomes its rootedness.
Reaching deep,
Down and inward.
Held steady and poised like a tree in spring.
Rooted and blossoming like a tree in spring.
Blossoming in lightness.
Rooted and steady.
So how is that to be here?
The whole body resting asleep in this quiet clarity of rest.
Perhaps awake,
Aware in this rest,
In this dream,
In your space now.
The invitation is to call the attention home.
Perhaps in the centre of the chest,
The heart space or maybe elsewhere.
Landed home in yourself.
From this space of rest,
Perhaps there is a seed of wisdom.
Perhaps there is a seed of wisdom or light that you would love to carry with you to embed in yourself or to offer the earth.
Holding the seeds as if in the palms of your hands,
In the heart of your body,
In the heart of your being.
Just to be here with this,
In this is more than enough.
Just to be is more than enough.
As we edge toward the end of our yoga nidra space,
Allowing this process to be fully integrated.
There is nothing that needs to be done.
Just allowing your inner wisdom to integrate this experience in whatever way makes sense.
In whichever way is most natural.
The invitation is just to slowly,
Gently,
Sense of where you are and how you are laying here in your place.
Whenever you're ready,
You might just roll over and become a little more comfortable.
You might begin to breathe a little deeper,
A little fuller.
Maybe wiggling toes and fingers or stretching and yawning yourself out.
There is no rush.
We can protect this space,
This tender space that follows the yoga nidra process.
Just letting yourself breathe how you would love to breathe.
Continue resting or maybe moving and stretching.
Feel free to close this practice off for yourself like a little ritual in whatever way makes sense.
You might like to ground a hand or two somewhere on your body.
You might like to give yourself a little massage.
Whatever comes through.
The practice of yoga nidra is now complete.
Thank you so much for listening.
Jai Ma.
Namaste.
Thank you.
4.4 (18)
Recent Reviews
Lee
May 7, 2023
Beautiful and so peaceful. I loved the spaces of quiet. Thank you and Blessings. 🕊💕🌻