Yoga nidra for deep relaxation,
Support,
And ease.
Find a comfortable position either lying on your back,
On your side,
Or leaning against a wall.
Make sure your body is completely supported and held so that you can feel at rest and cocooned in comfort.
Take a few more moments to notice if your body may need additional support,
More blankets,
Pillows,
Or extra layers of clothing.
Then give yourself permission to receive more comfort and more support.
Then feel your body lying on the earth,
Completely supported by the earth.
Feel you are supported and held by the earth.
Take a deep breath in and a deep breath out and soften into the support.
Give yourself permission to be supported and held in this moment.
Deep breath in.
Deep breath out.
Continue to be aware of your breath,
Deepening the breath to fill both lungs on the inhale.
On the exhale,
Release the breath through the mouth with an audible sigh.
Continue several more rounds,
Breathing in through the nose,
Out through the mouth,
Letting any sounds release as a way to deepen your experience of letting go of tension and softening into being held.
Continue for several more rounds.
Kind just now to fill with the space of the abdomen.
The breath and allow it to come into its own natural rhythm,
Perfect for you in this moment.
Invite stillness into your body.
Become aware of the space your body is occupying.
Notice any sounds within the space your body occupies.
Let your awareness move from sound to sound without judgment.
Let all the sounds be there attached to nothing.
Have the intention to hold on to less and less.
Bring awareness to your body.
Feel yourself being held by the earth and notice the parts of your body in contact with the earth.
Allow your body to drop deeper into the support of the earth.
Begin to slowly scan your body,
Starting at your heels.
Feel the heels being gently pulled by the earth's gravity,
An invitation to let go.
Feel your heels relax.
Move your awareness to your calves.
Feel the gravitational pull of the earth on the calves and soften,
Continuing upward to each part of the body contacting the earth.
The thighs,
Feel the weight of the thighs and relax.
The buttocks,
Relax and soften.
Hold on to less and less.
The back and parts of the spine.
Feel the gentle pull of the earth on the back of the shoulders.
Release into the earth.
Back of the arms and hands,
Nothing to do.
Feel the earth supporting the back of the head.
Let go.
Feel the entire body at once,
Completely held and supported by the earth.
Let go of all effort,
All doing,
All trying and sink deeper into the support.
Become aware of the breath,
The subtle soft breath coming and going.
With each exhale,
Disperse tension,
Stress and worry through the parts of the body touching the earth.
Tension,
Anxiety,
Feelings of overwhelm move out of the body through these points deep into the earth.
With each exhale,
A layer of constriction and tension releases from your body and mind.
You begin to feel more steady,
Calm and centered.
The breath remains effortless and easeful.
So that releasing tension and stress and anxiety is as effortless as breathing.
Come on.
With each exhale there is less and less to hold on to Relax your awareness of the breath and experience yourself completely held and supported in this moment.
Begin to notice the inhalation.
Feel the unique quality of inhalation bringing a sense of vitality and ease into the body.
A sense of rejuvenation and revitalization.
Gently begin your transition out of the practice.
Taking the full breath,
The inhale and the exhale.
Taking a deeper breath in and a deeper breath out.
Notice your body.
Notice the earth holding you.
And as you come out of the practice,
Take your time.
There is no rush.
There is no need to hurry.
And when you are ready,
Open your eyes and focus your gaze on one point on the earth.
And then breathe in and mentally affirm,
I am supported.
And then breathe out,
I am held.
Inhaling I am supported.
Exhaling I am held.
And then move about your day affirming this as truth.
The practice is now complete.
