Yoga Nidra

This yoga nidra is designed to help you relax deeply. We bring our attention to different parts of our body and invite ease and softness into our being. It is particularly powerful in helping us to unwind when getting ready to go to sleep or if you are having difficulty sleeping.

Transcript

Welcome to a 20 minute yoga nidra practice.

Yoga nidra is done to help us feel relaxed.

So make sure you've turned off any distractions and that you won't be disturbed for the next 20 minutes.

Either lying or sitting down in a position that feels comfortable and supported.

Making any final adjustments.

Perhaps taking a blanket as our body temperature might drop as we relax.

Once we're comfortable gently closing our eyes.

And placing one hand on our belly.

Taking a few deep breaths in through our nose.

And out through our mouth.

Breathing your belly rising and falling.

Taking deep breaths in and out through the mouth.

And as you breathe out just releasing.

Allowing your body to settle a little heavier into the surfaces supporting it.

Just releasing to gravity.

Allowing your body to be held.

And now allowing your breath to return to normal.

We're just gently going to start to check in with our body.

Having an overall sense of how our body is positioned.

Noticing how we're feeling physically overall.

Any aches or pains.

Any restlessness.

We're feeling calm,

Tired,

Heavy,

Light.

Just noticing.

Just beginning to tune in.

Then tuning in to your mind.

Noticing how your mind is feeling this morning.

If you were to give your mind a weather condition,

What would it be?

It would be cloudy,

Foggy,

Clear blue skies,

Sunny,

Windy,

Stormy.

Maybe a mixture.

Just taking note.

Just tuning in.

And now we're gently going to bring our awareness around our body.

Bringing all your attention into your left foot.

I gently want you to squeeze the toes of your left foot.

Gently tightening them.

Then as you release,

Just letting go.

Inviting all of the muscles in your left foot.

Just to release.

To soften.

Then moving your attention up into the lower parts of your legs.

Your calf muscles.

Again,

Gently tensing your calf muscles.

Gently squeezing them.

And then releasing.

Relaxing.

Inviting them to let go.

Moving up.

Noticing how your left knee is feeling.

And then the tops of your legs.

Gently squeezing all the muscles.

Some of the biggest muscles in your body.

Gently engaging them,

Tensing them.

And then letting them go.

Inviting them to release any tension,

Any tightness.

Allowing softness.

Then at the top of your legs,

Noticing your glute muscles.

Gently engaging your glute muscles.

Squeezing and then letting go.

Feeling the whole of your left leg.

Soft.

Soothed.

And relaxed.

And then taking a deeper,

More intentional breath in.

Knowing that your left leg fills with the air of your breath.

Coming light and soft.

And then releasing again as you breathe out.

Again breathing in.

Filling with air.

Breathing out,

Releasing.

Then allowing your breath to return to normal.

And bring your attention now to your right foot.

Then gently pointing your toes,

Scrunching up your right foot.

Before gently allowing it to release.

To relax,

To soften.

Just noticing how this feels.

Your muscles to contract and squeeze and then soften and release.

Moving your attention up into the lower part of your leg.

Again gently engaging your calf muscles.

Tightening them.

And then releasing.

Letting go.

Every time you notice your mind has become distracted,

Just let the thought go.

Keep letting go.

The whole of the lower part of your leg is soft.

Relaxed.

Then moving your attention up through your right knee.

And into the top of your right leg.

And gently squeezing all of the muscles here,

Engaging them,

Tensing them.

And then again letting go.

Relaxing.

Relaxing.

Noticing them become heavier,

Softer.

Before coming to the top of your legs,

Your right glute muscle.

Feeling it resting against the surface supporting you.

And now gently engaging it.

Gently squeezing.

As if squeezing out all the tension.

And releasing.

Softening.

The whole of your right leg feeling soft and relaxed.

No tension.

No tightness.

And again taking a deeper,

More intentional breath in.

And imagining your right leg filling with air.

Filling with lightness and ease.

And releasing it again as you breathe out.

Breathing in.

Filling with light and air.

Breathing out.

Gently releasing.

Then releasing your breath,

Allowing it to return to normal.

Noticing both of your legs,

Right and left.

Totally relaxed.

Totally soft.

Now starting to bring your attention to the ring of your pelvis.

The small of your back.

Noticing if there's any tension here.

Any tightness.

And seeing if you can just invite that tightness to release.

To soften.

Taking your breath.

Breathing deeply into any tightness in your lower back.

And imagining your breath flushing it out.

And releasing and softening as you exhale.

Breathing in.

Flushing out.

Breathing out.

Releasing.

Also noticing here your internal organs.

Your digestive system.

Noticing how that's feeling this morning.

Noticing how that's feeling.

Right here,

Right now.

Is there any tightness,

Any tension?

And again seeing if you can just release it.

Just letting go.

Just softening.

And taking a deep breath in and filling this area with your breath.

With air.

And releasing as you breathe out.

Softening as you exhale.

Noticing your back against the surface supporting it.

And seeing if you can just release into that surface a little more.

Softening into the support.

Inviting any tension along your back to release.

And noticing how this feels.

And now bring your attention into your shoulders.

Perhaps gently squeezing your shoulders.

Bringing a little tension into them.

Before allowing them to soften.

Allowing any tension to melt away.

And again taking a deep breath in.

And flushing out all of the tension.

All of the tightness.

Releasing,

Softening as you exhale.

Breathing into your shoulders.

Filling it with light and ease and air.

And softening as you exhale.

And now feeling the tension.

Now becoming aware of the positioning of your arms.

Can you feel your arms from the inside out?

Maybe clenching your fists and squeezing before releasing.

Letting go.

Softening.

Is there any tightness,

Any tension in your fingers and fingertips?

Again you can just invite to release.

Just invite to let go.

And once again taking a deep breath in and filling both your arms and hands.

Left and right together.

With air.

With softness and light.

Before releasing as you exhale.

Softening.

Letting go into the support.

To gravity.

Bring your attention into your neck.

An intention that might be in your neck.

Then letting go.

Softening.

Releasing your jaw.

The back of your head.

All lying heavily.

All relaxed.

All gentle.

And at ease.

Your whole body is filled with lightness and relaxation and stillness.

Just allowing this sense of peace,

Of silence,

Of stillness to spread,

To grow.

Your eyes are soft.

Your whole body is relaxed.