Yoga Nidra To Release And Allow

To be able to relax, you must first let go and allow. It looks simple, but it's actually one of the most complex tasks these days. With this guided Yoga Nidra practice, you'll immerse yourself in deep, restorative relaxation, putting your physical and subtle body in a state of openness and expansion. Includes a short, isolated part of original music.

Transcript

Hi,

Welcome to this Yoga Nidra practice.

Set up your mat and supports and lie on the floor in Shavasana,

Belly up.

Support your knees with a bolster or a wide rolled-up blanket to relax this joint and allow for greater relaxation in your lower back.

Feet slightly apart and arms at your sides with palms facing upward.

Tuck your chin into your chest,

Keeping the back of your neck well supported and making sure you have the maximum space between your vertebrae.

Now,

Gently close your eyes.

Relax into the posture and observe your body.

Make whatever adjustments you feel are necessary to stay comfortable and stillness throughout the practice,

Allowing your muscle tissue to melt towards the mat.

Experience the feeling of letting gravity take over your body weight.

Release.

Let go.

Release.

You will remain still during the practice,

Effortlessly,

Without falling asleep.

You will be fully aware and awake while listening to my voice.

Find your heart center and bring your attention there.

Observe this central point that represents your essence,

Your soul.

And from here,

Let an intention emerge for your Yoga Nidra practice.

Something simple.

And if you use words to create this intention,

Repeat them now mentally three times to yourself.

Now take a deep breath in through your nose,

Filling your belly and chest with air.

And as you breathe out,

Let the air pass through the back of your throat and out through your mouth,

Like a sigh.

Repeat two more times in rhythm with your breath.

Breathing in through your nose and letting the air out through your mouth,

Releasing your jaw.

Allow yourself to release whatever is creating tension in your body.

Surrender your body more and more to this deep relaxation.

Now return to your natural breathing through your nostrils,

Allowing your breath to manifest itself without interference,

Judgment or any story.

And keeping your face and jaw relaxed.

Note how thoughts visit your mind but don't hold on to any of them.

Let them come and go,

Like fleeting clouds.

And if your focus gets stuck on a thought,

Remember to return to your breath and observe it again.

Are you aware of what has changed inside you?

Instead of getting angry,

Stay interested in the process of noticing how your breath changes,

When your mind calls for your attention and when your focus shifts.

Notice.

Now observe your feet and allow them to remain relaxed to the sides.

Place your attention on your left foot,

Now your right foot and feel both soles of your feet,

The tops of your feet and all of your toes.

And picture this energy in your feet waking up and flowing.

Now observe your legs and knees.

Place your attention on your left knee,

Now your right knee,

Both kneecaps,

The back of your knees,

The inner and outer sides of both knees and feel the energy flowing through your knees.

And now focus on your thighs and hips and also observe your pelvis,

Front and back of your pelvis.

Notice your tailbone,

Left iliac and right iliac spine.

Feel your entire pelvis and imagine the energy flowing into this area,

Steering your waters.

And now feel your left hand,

Your right hand,

The palms of both hands,

The backs of both hands,

All your fingers.

Observe the energy awakening and flowing in your hands.

Place your attention on your left elbow,

Your right elbow and observe the energy flowing through the joints of both elbows,

Rising to your shoulders.

Observe your left shoulder and shoulder blade,

Your right shoulder and shoulder blades and feel this energetic activation of both shoulders and shoulder blades.

Observe the front of your trunk.

Begin with your collarbones and move through your chest,

Noticing your ribs,

Belly,

Navel and lower abdomen.

And now bring your attention to the back of your trunk.

Observe your lower back,

Middle and upper back and now feel the entire space of your trunk with this energy,

The front,

Back and sides of your torso.

Now notice your neck and head.

Feel your face,

The back of your neck,

The top of your head,

Your entire skull.

Imagine that this energy you have awakened in your body is now also present in your mind.

Inhale and exhale deeply and feel the movement of your breath energizing your whole body.

Remember that you are this energy and you're free to flow.

Breathe in and follow the air from your nostrils to your heart center,

Expanding this entire area and keep in mind that the expansion doesn't just happen forward,

It also happens toward the spine and to the sides,

Toward the ribs.

As you inhale,

Become aware of the three-dimensional expansion that is occurring.

As you breathe out,

Imagine the air moving from your heart to your arms,

Hands,

Legs and feet.

As you breathe in,

Feel the air that enters through your nostrils to the middle of your torso and as you breathe out,

Feel the air being distributed from the center to your limbs.

Imagine the air flowing freely through your bones,

Muscles,

Tendons,

All tissues,

The pores of your skin and behind the boundaries of your skin.

Breathe in,

Expand your center,

Breathe out,

Flow through your limbs to the hands of your body.

And now,

Bring awareness to the places where your body touches the floor and really feel these points.

Bring your attention once again to the soles of your feet,

Feel the skin from your heel to your toes.

Now,

Notice the palms of your hands and feel the skin from the palm to the fingers.

Feel the skin and become aware of the lines drawn on the palms of your hands.

Now,

Notice your face,

Feeling the skin that covers it.

Expand your awareness of the skin on your forehead,

Cheeks and chin,

Observing the outlines that make up your face,

As if you were mentally sketching it,

Without actually touching it.

Notice the point of contact between your eyelids and the point of contact between your lips.

And now,

Imagine a peaceful place where you feel at ease.

You can create a place mentally or use your memory to recreate a real place where you're usually happy and at peace.

A refuge,

A place that embraces and welcomes you.

A safe place where you can go when you are feeling down.

Imagine yourself arriving at the place and notice everything.

Take in as many details as you can about this magical place.

Experience all the typical smells,

All the sounds that normally occupy this place,

With every detail you can perceive.

And now,

You're going to take off your shoes and feel this place beneath your feet.

The temperature,

Texture,

What is the ground like?

Is it sand,

Dirt,

Concrete,

Like water?

Feel this place deeply and look around for a place where you can sit,

Legs crossed and resting your eyelids.

Inhale and exhale and repeat mentally to yourself.

I allow myself to let go everything that is holding me back.

I allow myself to release all tension and worry.

I open myself to the possibility of forgiving others and forgiving myself.

I give myself permission to be free from my stories,

Respecting my own time.

I understand that the feeling of failure is an opportunity to learn.

I give myself permission to release the anger and pain that have been holding me back.

I allow myself to release all hatred and resentment.

I allow myself to let go of all the tension that has built up in my body.

I am grateful for being here,

For my choices and for my experiences.

Now you can add any information that makes sense to you or repeat one that resonated with you.

Or simply stay here in this place with your eyes closed until you hear my voice again.

Gently and at your own pace become aware of your body again.

Lying on your yoga mats,

Practicing yoga nidra.

Be aware of the surrounding space,

The safety and comfort of your home and also your body and the space you occupy.

Bring your attention to the sounds that surround you,

Starting by noticing the more distant sounds outside and gradually moving your focus to the sounds closest to you until you meet the sounds that exist in the physical space that you are in.

And perhaps you can also hear your internal sounds,

The sounds of your body.

Now feel the sense of the space you are in,

The sense that surrounds you.

Experience and perceive light,

Shadow and the fluctuation between them through your still closed eyelids.

Moving your tongue around in your mouth,

Tasting and then swallowing your own saliva.

Aware now of your palms touching and feeling your skin,

Running your thumb over each finger sensing textures and temperatures.

And now be aware of your upper and lower limbs,

From where you feel them join your torso to your extremities.

And when you reach your hands and feet,

Gently move your fingers and toes.

Become aware of the support of your mat and take a deep breath,

Stretching and gently moving your body.

Letting out a yawn.

Sighing.

And when you feel ready,

Roll to one side,

Bringing your knees closer to your forehead and resting your head on your arm.

Embracing the benefits of this practice and letting go of everything that didn't make sense to you.

And at your own time,

Use your arms and hands to sit back down calmly and gently.

Re-establishing contact with the verticality of your torso.

And take one last breath in and out.

And this is the end of our Yoga Nidra today.

Thank you so much.

Have a wonderful day.