Deep Relaxation Practice

This is a guided yoga nidra deep relaxation practice in the style of Nischala Joy Devi. Nischala is one of my teachers and her work has deeply inspired me. This practice can assist with stress and anxiety reduction and even help relieve physical tension in the body. I recommend this practice to anyone that is looking to invite more ease and calm into their life. Enjoy!
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Transcript

Take a few moments to make yourself comfortable. Allow your eyes to close. Adjust your body so you can fully relax. During this practice, Give yourself permission to relax. Breathe through your nose and let your breath move in and out at an even, Steady pace. Bring awareness to your body. Feel your body supported by the surfaces beneath you. Settle into that support. Bring awareness to your right leg. Stretch out your right leg from your hip to your toes. Become aware of all of the muscles of your right leg. Inhale deeply and squeeze all of the muscles in your right leg. As you exhale, Relax your entire right leg. Slowly rock your leg from side to side. Allow it to find a place to settle and relax. Bring your awareness to your left leg. Stretch out your left leg from your hip to your heel. Become aware of all the muscles of your left leg. Squeeze all of the muscles of your left leg. Inhale deeply and hold for a moment. Then as you exhale, Relax your leg. Wiggle your toes and roll your leg gently from side to side until it finds a place to settle and relax. Notice both legs fully relaxed and supported by the ground. Bring your awareness to your right arm. Stretch out your right arm and spread out your fingers. Inhale deeply to open your hand wide. As you exhale, Squeeze your hand into a fist. Engage the muscles of your right arm from your shoulder to your fist. Inhale as you hold here. And as you exhale, Relax your right arm. Wiggle your fingers and roll your arm gently from side to side. Let it relax. Bring your awareness to your left arm. Stretch out your left arm and spread out your fingers. Inhale to open your hand wide. As you exhale, Squeeze your hand into a fist. Engage the muscles of your left arm. Inhale to hold here. As you exhale, Relax your left arm. Wiggle your fingers and roll your arm gently from side to side. Allow it to settle. Notice both arms fully rested and relaxed. Continue to breathe smooth and steady. Bring awareness to your abdomen. As you inhale, Notice the expansion of your abdomen and rib cage. And as you exhale, Notice as your abdomen and rib cage soften. Continue to breathe and bring awareness to your chest, Lungs, And heart. As you inhale, Your lungs expand and fill with air. And as you exhale, Allow your chest, Lungs, And heart to relax. Nestle your shoulder blades together away from your ears and towards your spine. Feel your heart space and chest open. Relax against the ground. Breathe in and out through your nose. Allow your face to soften and any tension to be released from your forehead and brow line. All of the muscles of your face relax. Rest here and observe your physical body in this relaxed state as it is freed from all tensions. Notice your legs, Calves, And shins, Your knees, Thighs, And hips. Any discomfort replaced with ease. Observe your lower body supported by the surfaces beneath. Continue to breathe gently as you notice your arms and fingers, Hands, Wrists, And forearms. Relax all of your muscles, Even your bones, And let your nervous system settle. Allow a sense of ease to replace any discomfort or stillness in your upper arms and shoulders. Your breath returns to a normal and steady pace. Invite in a sense of calm and notice how your limbs feel grounded and still. Know that when your body is still, It encourages the energy within your body to become calm. Release any tension from your hips and core. Let your breath fill deep into your belly, Your torso becoming soft with relaxation. Observe your spine. Relax every muscle, Vertebra, Nerve, And cell. Feel the support of the ground beneath your spine. Continue to breathe, Feeling your breath nourish your mind. Travel by theme relaxation. Notice how your body has become very still. Observe this stillness knowing you can move at any time, But at the same time just not wanting to. Give yourself permission to rest fully. HHk BCommerce Bring your awareness back to your breath. Notice how subtle your breath has become as your body rests. Notice how the breath comes and goes with very little effort. And invite your gentle breath to remove any subtle tensions, Thoughts, Feelings, Emotions, Or memories from your body. Challenge your body and mind to let go of what you are holding onto that you no longer need. Let go of what you are carrying that is no longer useful. Breathe and release any burdens that you've been shouldering. Invite in a sense of safety and security with your breath, Knowing that when you breathe softly it signals to your nervous system that you are safe to relax. Notice as your breath comes and goes. Watch this ebb and flow as your breath brings nourishment to your body. Notice your mind and if at any time a thought, Sound, Emotion, Or idea calls for your attention, Just observe without getting too involved. Refocus onto your breath and trust that with time your mind will become calm again. Invite in a sense of detachment from your body, Mind, And emotions and anything else that has been weighing on you. Just observe and breathe. Notice how you have the power within you to tap into this relaxing and healing energy any time. You carry an unlimited supply that you can access through your breath and when you give your body and mind permission to be still. Take a few moments to just rest in this knowing. Take a few moments to just relax. Slowly bring awareness back to your breath. Notice how still and calm your thoughts have become and how subtle and soft your breath has become. Notice the stillness of your body supported and grounded here. Begin to increase your inhalations. Every breath welcomes in reinvigorated energy to your body. Feel your body begin to awaken with each breath. Notice how calm the body can be even in an awakened state. Observe your body recharged with fresh energy yet at the same time profoundly still and peaceful. Keep your eyes closed a bit longer, Continuing to deepen your breath. When you're ready, No rush at all, Slowly begin to move your toes, Fingers, Legs and arms. Stretch and move your body in whatever way feels good to you. Eventually allow your eyes to flutter open halfway, Then all the way. Gazing around your space to notice where you are and reorient to this moment. Come back to your body with deep full breaths. Spend as much time here as you'd like, Resting, Breathing until you feel ready to come up to a seat. It was my pleasure to guide you through this deep relaxation practice. Come back to this anytime, Day or night. Thank you and take care.