Yoga Nidra For Deep Relaxation

A 20-minute yoga nidra meditation for deep relaxation. A calming meditation to reduce stress and anxiety and to promote deep relaxation. Allow yourself to drift into a deep yogic sleep with this meditation.

Transcript

Let's begin our yoga nidra practice.

It's time to make yourself really comfortable.

Make any adjustments you wish at this point.

Maybe taking your feet wider than your hips and allowing your feet to flop to the sides.

Allow your arms to rest.

Make sure that you are warm enough and take a position that will be comfortable for the entire duration of your practice.

Relax your shoulders.

Relax your arms.

Relax your hips,

Your back,

Your knees,

Your ankles.

Lift your head a couple of times to release any tight spots from the back of your neck.

Now allow your eyes to close and keep them closed the entire duration of our practice.

If you feel any tension or tight spots in any part of your body,

Take your awareness to that body part and consciously relax that body part.

Let your body settle down.

Let your body sink into your mat or bed.

Feel it sinking towards the ground.

Feel comfortable and relaxed and know that everything is okay.

Know that you are in a safe environment and a protected space.

Nothing else matters right now.

Everything is alright.

There is nowhere to go.

There is nothing else to do.

There is simply here and now.

Just feel your body and listen.

It is natural to flow in and out of conscious hearing during the practice.

Understand that whatever you experience today is the experience meant for you and there is no way of doing this wrong.

Bring your awareness to your hearing.

Become aware of the most distant sounds that you can hear.

What can you hear outside of the room?

Now bring your awareness closer.

What sounds can you hear near to you?

Finally bring your awareness inside your body.

What can you hear?

Listen to your breath.

Try to stay motionless throughout your yoga nidra.

But if you need to move then just let your body move gently.

Bring your awareness to your breath.

Allow your natural breath to flow in and out.

Feel the air as you breathe in through your nose.

Feel it as you exhale.

Let go of any tension your body may be carrying.

As you inhale let your whole body bring in a wave of calm and as you exhale let that wave flow down through your body.

You do not need to do anything other than simply rest and receive.

It is now time to make your sankalpa or resolution.

Say to yourself,

I invite deep relaxation into my body,

Mind and soul.

I invite deep relaxation into my body,

Mind and soul.

Repeating your sankalpa now back in your mind with full feeling three times.

Now we will begin a rotation of consciousness.

You will transfer your awareness swiftly to different parts of your physical body whilst remaining still.

Allow your mind to quickly move from part to part.

Stay alert but do not strain to follow my every word.

This is a relaxing journey through the different parts of your body.

Take your awareness now to your right hand.

Become aware of your right hand thumb,

Second finger,

Third finger,

Fourth finger and fifth finger,

Your palm,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Right side of the body,

Waist,

Hip,

Right thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of your left hand,

Your left hand thumb,

Second finger,

Third finger,

Third finger,

Fourth finger,

Fifth finger,

Your palm,

Back of your hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the body,

Waist,

Hip,

Left thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Moving on to the back of the body,

Become aware of the right shoulder blade,

Left shoulder blade,

Your upper back,

Middle back,

Lower back,

The whole of your spine,

Right glute,

Left glute,

The whole of your back together.

Move to the front of your body,

Draw your awareness to the top of your head,

Then move to the right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Your eyebrow centre point,

Right eye and eyelid,

Left eye and eyelid,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Your upper lip,

Lower lip,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Chest,

The middle of the chest,

Right ribs,

Left ribs,

Abdomen,

Pelvis,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole back of the body,

The whole front of the body,

Feel the whole body together on the floor,

Feel the whole physical body resting,

Completely still and relaxed,

Softening and sinking,

Visualise your whole body relaxed and resting on the earth,

Draw your attention to your breath,

Your natural in-going and out-going breath,

Feel the flow of your breath in and out of your nose or mouth,

Become aware of the deep natural spontaneous breath,

Feel your breath moving through your body,

Maintain awareness of your breath,

Allow your breathing to be slow and relaxed,

Count your breaths as they move through your body,

As you inhale and exhale,

Breathing in 2 3 4 5,

Breathing out 2 3 4 5 6,

Breathing in 2 3 4 5,

Breathing out 2 3 4 5 6,

Continue counting your breath,

Your breathing is slow and relaxed,

Allow your breath to flow naturally now in and out without your attention and focus,

Your breathing is natural,

Automatic,

You are not doing it,

There is no effort,

I will now say a number of different things,

Visualise them on the level of emotion,

Memory and imagination as they resonate with you,

Jump from image to image in your mind and do not linger on any image for too long,

If you can't imagine them don't worry,

Just keep following my voice and an image will come through naturally,

If it does not that's okay,

Try not to concentrate too hard,

Visualising a tree in blossom,

The moon and stars in the sky,

A peacock feather,

Gentle waves rolling in and out to sea,

A sunrise,

A cat stretching,

A deep forest,

Blue skies,

A stream in the woods,

A display of fireworks,

A butterfly gently flying through the sky,

A high mountain range,

A rocky shoreline,

A dog wagging its tail,

A lake in a valley,

Lambs running through a field,

A garden full of flowers,

A vibrant sunset,

The shape of your body lying where you rest,

Your body lying where you rest,

Coming back to your breath now,

Allow the inhalation to fill your stomach and let everything go on the exhalation,

You are now feeling calm,

Feeling calm and peaceful and completely relaxed,

There is nothing to worry about,

You feel happy and peaceful and content,

Coming back to your sankalpa now,

Repeating it three times and feeling it in your heart,

I invite deep relaxation into my body,

Mind and soul,

Become aware of your breathing,

Become aware of your natural breathing,

Awareness of breathing and awareness of relaxation,

Become aware of your arms and legs and your body lying on your mat or your bed,

Feel the meeting points between your body and the surface beneath you,

Develop an awareness of the room that you are in,

The walls,

The ceiling,

Listen to the noises outside of the room,

Listen to the noises within the room,

Lying quietly for a few moments and keeping your eyes closed,

You are welcome to stay exactly as you are and fall to sleep or remain in deep relaxation or if you are ready,

Allowing yourself now to come back to full awareness and wakefulness,

Now that your yoga nidra is complete,

Give yourself thanks for your practice today and thank you for joining me,

Namaste.