Hello,
This is Jax and welcome to your quick yoga nature practice designed to help you find deep relaxation and inner peace.
Find a comfortable and quiet space where you can lie down on your back,
Have a blanket nearby to keep yourself warm,
And perhaps a pillow or bolster for added comfort,
And allow yourself to let go of the day's activities and start to come into your practice.
Take two deep inhales through the nose,
Open mouth,
Exhale,
Sigh it out.
Again,
Two deep inhales through the nose,
Open mouth,
Exhale,
Let it go.
What can you do right now to get two percent more comfortable?
What can you do to settle into a comfortable position?
Maybe you need to move something around,
Take something off.
Take this time right now to allow yourself to get comfortable.
Take a deep breath in through your nose and then exhale slowly release through your mouth,
Releasing any tension that might be in your face.
Bring your awareness to the tension in your forehead,
Your temples,
Your eyebrows,
And your eyelids,
And exhale release any of that tension in your face.
And take a few more deep breaths just really allowing your breath to become slow,
Smooth,
And effortless.
Now bring your attention to the top of your head and notice any sensations or areas of tension in your scalp,
Your forehead,
And your temples,
And with each breath invite a sense of relaxation and release into these areas.
Allow your forehead to soften and let go of any of the lines that may be present in your forehead.
Feel the weight of your eyelids as they are gently closed.
Sense any sensations in and around your eyes,
Allow them to relax completely,
Let go of any strain or tension,
And allow your eyes to simply rest deeply.
Bring your awareness to your cheeks,
Jaw,
And mouth.
Notice if there's any tightness or clenching in these areas.
With each breath invite a softening and a release.
Allow your jaw to relax and let your lips gently part.
Now shift your attention to your neck and shoulders.
Notice any tightness or holding in these areas.
With each breath imagine a warm wave of relaxation flowing down your neck and spreading across your shoulders.
Feel any tension melting away as you consciously release and let go.
Move your attention down to your arms and hands.
Sense the weight of your arms resting on the surface beneath you.
Notice any sensations in your upper arms,
Forearms,
Wrists,
Hands.
With each breath invite a deep sense of relaxation into these areas.
Feel any remaining tension dissolve and leave your body.
Now bring your awareness to your chest and abdomen.
Notice the gentle rise and fall of your breath in this area.
Allow your breath to flow naturally and effortlessly without any effort or control.
Feel your chest and abdomen expanding and relaxing with each breath,
Creating a sense of deep peace and tranquility.
Shift your attention to your back and spine.
Notice the support of the surface beneath you.
Feel the length of your spine from the base of the skull to the tailbone.
With each breath imagine a warm and soothing energy flowing along your spine,
Releasing any tension and creating a sense of spaciousness and ease.
Now bring your awareness to your hips and pelvis.
Notice any sensations or areas of tension in this area.
With each breath allow any tightness or discomfort to soften and dissolve.
Feel a sense of grounding and stability in your hips and pelvis.
Shift your attention to your legs and feet.
Notice the weight and sensation in your thighs,
Knees,
Calves,
Ankles,
Feet,
Toes.
With each breath invite a sense of relaxation and release into these areas.
Feel your legs and feet tighten and release any tension.
With each breath invite a sense of relaxation and release into these areas.
Feel your legs and feet becoming heavy and deeply relaxed.
Take a moment to expand your awareness to your entire body.
Feel the overall sensation of relaxation and ease.
Sense the connection between your physical body and the surface supporting you.
And allow yourself to be fully present in this state of deep relaxation and awareness.
Now shift your awareness to your breath.
Notice the natural rhythm of your breath as it flows in and out of your body.
Feel the coolness of the inhalation and the warmth of the exhalation.
And allow your breath to deepen naturally without any force or effort.
With each breath imagine that you are inhaling peace and exhaling any tension or stress.
And now bring your attention to your thoughts.
Imagine that you're standing on the bank of a peaceful river Imagine that you're standing on the bank of a peaceful river and you see leaves floating gently by on the surface of the water.
As thoughts arise in your mind gently place them on the leaves and let them float away.
Allow your mind to become clear and calm just like the still surface of the river.
And now bring your awareness to the sounds around you.
And now bring your focus to your heart center.
Imagine a soft glowing light in the center of your chest radiating love,
Peace,
And compassion.
And with each breath allow this light to expand filling your entire body with a deep sense of love and acceptance.
Feeling this love enveloping every cell of your body soothing and calming you from within.
Using the breath to gently come back.
Counting up to seven.
Inhaling one,
Exhaling one.
Inhaling two,
Exhaling two.
Exhaling one,
Inhaling two,
Exhaling two.
And continue like this until you make your way up to seven.
Start to bring your awareness to your whole body.
Your whole body grounded into the surface beneath you.
Bringing your awareness to the sounds around you,
Listening to the sounds of the room,
The distant sounds outside,
And other sounds that may be present.
Start to feel the weight and density of your bones,
Your body,
The volume of your fingers and your toes.
Maybe start to add some movement into the fingers and the toes.
Maybe take a big morning stretch reaching through the hands and the toes.
Allowing yourself to come back to this moment.
Take two deep inhales through the nose.
Open mouth,
Exhale,
Sigh it out.
When you're ready you can gently open your eyes and know that this yoga nidra has come to an end.
Thank you so much for taking time out of your day to invest in you.
Once again this is Jax and I'll see you next time.
