Relax Fully - Yoga Nidra Meditation

Learn the ancient practice of Yoga Nidra through this relaxing guided audio meditation.

Transcript

Relax fully meditation.

In this session,

We will be using the technique of yoga nidra,

Which is also known as yogic sleep.

This is the deepest state of relaxation besides sleep itself.

In this practice,

It is ideal for you to lie down in corpse pose.

That is,

Lie on your back with your palms facing upward and your legs hip-width apart.

Also,

Ensure that you are in a distraction-free environment.

You will be relaxing so fully that any sudden noise or disruption might be particularly startling for you.

Yoga nidra has many benefits.

EEG studies have shown that this technique yields higher brain alpha wave activity,

Which is directly linked to relaxation and reduced stress hormones.

Let's begin.

Once you've found a comfortable position,

Ideally lying down,

Begin to connect with your breath,

Allowing for each breath to progressively relax you further and further,

Not trying to manipulate or change your breath in any way,

But simply noticing how you breathe naturally.

The intention of today's session is to relax fully.

Start this relaxation process by breathing in through your nostrils and breathing out through your nostrils.

In this phase,

Slowly letting each layer peel away,

That layer representing moments of stress and relaxation,

And then slowly letting each layer peel away,

That layer representing moments of stress in your past,

Thoughts related to your past,

And worries and fears and anxieties about your future.

Begin to notice where your body connects with the Earth and allow for the Earth to become an extension of you.

So as you breathe in,

Really let that exhale connect you further to the Earth,

Almost as if there's no separation between the Earth itself and you.

Give yourself permission to melt into the ground and remind yourself you are practicing yoga nidra.

You are not sleeping.

The difference is to become acutely aware of every part of your body in a very relaxed state.

When you are sleeping,

The awareness is gone.

Bring your attention and the intention to relax fully to the top of your head.

We will begin to systematically relax every part of our body,

Which is part of the yoga nidra practice.

Visualize your inhale traveling up to the top of your head.

And as you exhale,

Feel your head sink deeper into the ground.

Each exhale makes the body part that we're focusing on heavier and heavier.

Let go of any fear,

Becoming this relaxed and just relax.

Moving now down to the top of your head.

Relax,

Moving now down with your next inhale to your shoulders,

Taking a moment to really fully inhale,

Visualizing the inhale traveling to your shoulders.

And then on the exhale,

Notice your shoulders sink a little deeper into the earth and release just a little bit more tension.

Relaxing now your right arm as you inhale with the intention of fully relaxing,

Yet becoming acutely aware of your entire arm.

Inhale,

Release,

And release.

And then on the exhale,

Notice your shoulders sink a little deeper into the earth and release just a little bit more tension.

Exhale as if through the right arm,

All the way to your fingertips.

Shifting now to your left arm,

Allowing the exhale to depart from your nostrils,

So too does the tension from your left arm.

Take a moment to just survey all of the parts of your body that you've now just relaxed,

Your head,

Your shoulders,

And your arms compared to the rest of your body.

Notice how your sense of heaviness in these parts is very apparent.

Your connectedness to the earth is very apparent.

And move now to your back and chest cavity,

Taking your upper back and chest together as you breathe in relaxation and really let go,

Really let go of stress and tension in both your upper back and your chest cavity.

Shifting now to your lower back and your abdomen.

There too,

Breathing in complete relaxation,

Yet bringing with it a strong sense of awareness and letting go,

Melting into the earth.

Now transitioning to your right leg,

Allowing for the same process here,

Starting at the top of your leg,

Breathing essentially into your leg as you inhale and exhale.

And then moving to your left arm,

Moving into your leg as you inhale relaxation.

Really feel the opening of space within your legs.

Really feel the opening of space in your right leg.

Might even sense a bit of sensation tingling.

Let that all become part of your awareness,

Exhaling all the way through your toes.

And now transitioning to your left leg,

Performing the same relaxation here.

As you inhale,

Starting at the top of your leg,

Exhaling all the way to your toes.

Now spending very purposeful moments to fully relax,

Relaxing from head to toe,

Bringing your awareness to the top of your head with a deep breath.

And then moving to your right leg,

Relaxing from head to toe,

Bringing your awareness to the top of your head once again.

And exhaling all the way down your facial muscles,

Your neck,

Your shoulders once again,

Any parts that you might have missed the first time.

Now is your opportunity to let go even there.

Once you've reached your toes,

Take a moment.

Reflect.

Notice how you feel now.

Enjoy the sense of heaviness,

The connectedness to the earth.

Enjoy the sense of highly heightened awareness of your entire body.

Now bring all of your awareness to your throat center.

At first,

This might feel slightly unnatural,

But just allow for your focus to remain strongly connected to your throat center.

As you breathe in,

See if you can visualize not breathing in through your nostrils,

But breathing in through your throat and breathing out through your throat.

All of your awareness is here,

Calling upon all of the energy,

All of the awareness you had around your entire body,

Collecting here in this one place.

And now visualize that energy,

That attention,

Almost as a spherical object that can then travel down to your heart center.

Taking a moment now to feel what it is like to have your total awareness,

All of your energy in your heart center.

And then visualize the spherical object,

Your attention,

Your full awareness entering the cave of your heart.

Resides slightly to the right of your chest.

Imagine it is going there to rest.

And once you've reached the cave of the heart,

Completely let go.

And now visualize that energy,

That attention,

All of your awareness is here,

Calling upon all of the energy,

All of the awareness you had around your heart center.

And now visualize that energy,

That attention,

All of your awareness is here,

Calling upon all of the energy,

All of the awareness you had around your heart center.

And now visualize that energy,

That attention,

All of your awareness is here,

Calling upon all of the energy,

All of the awareness you had around your heart center.

And now visualize that energy,

That attention,

All of your awareness is here,

Calling upon all of the energy,

All of the awareness you had around your heart center.

And now visualize that energy,

That attention,

All of the awareness you had around your heart center.

And now visualize that energy,

That attention,

All of the awareness you had around your heart center.

And now visualize that energy,

That attention,

All of the awareness you had around your heart center.

And now visualize that energy,

That attention,

All of the awareness you had around your heart center.

You you you you you you you you you you you you you you you you you you you you you you you you you bring your attention now back to your breath you are in a very deep state of relaxation so it's important that everything from this point on on is very gradual.

First,

Register how you feel right now.

Training your brain to notice different states of physical being allows for it to become an easier state to achieve over time.

Register.

Notice.

And then,

When you're ready,

Begin to take some deeper breaths.

Now just very slowly beginning to awaken your muscles.

Taking a moment to appreciate yourself for spending this time investing,

Becoming a better version of you.

And second,

Thinking this technique,

The technique of yoga nidra,

Has many benefits,

Lots of which you are likely experiencing right now.

It is a tool that has truly transcended time and has been practiced for generations.

And when you're ready,

Shifting now from appreciation to the gradual and slow transition back,

Just bring ever so slight movement into your fingers and toes.

And still staying very connected to the breath,

Gradually come to your right side body in a fetal position with your hand and arm resting below your head as a pillow.

Spend a moment there,

Slowly coming back to an awakened state of mind.

And when you're ready,

You can push up to a seated position with your eyes still closed,

Revisiting your intention one more time of relaxing fully and bringing this new sense of presence and relaxation into your day as you gradually open your eyes.

Thank you.

Reviews

special experience. thank you

Wonderful, but eventually dosed off but came back

There wat nothing but stilness in the heart, very peace full thank you

Love this, thank you 😊

One of the best yoga nidra guided meditations. Thank you 😀

Very relaxing Thank you

Was a great relaxa💤💤💤💤💤. Could have a longer ending.....Thomasj.

Totally relaxing🙏🏻

Great meditation

Very soothing and calm pace

Very nice... esp the long pause between talking at the end there

Excellent! ! As if I had been in a meditation group....Namaste

Thank you that was dead relaxing .. loved it really grateful for that "namaste"🕉☯x

Great meditation

Great. With plenty of quiet time. Doesn't feel the need to chatter the whole session. Excellent.

Beautifully guided, thank you.

Very relaxing & beautifully done

A Namaste or Metta wishes at the very end, or even a soft bell would have made this better for me rather than the quick thank you! But this was very nice. My gratitude.