Yoga Nidra For Relaxation

Enjoy this shorter yoga nidra any time you need to take a moment to yourself and relax. Find a quiet space you can lay back and listen to the guidance, taking you on a nature-filled journey to find deep relaxation. Bringing attention to the body and breath along the way helps you find a deep sense of calm.
Music by Chris Collins

Transcript

Namaste.

This is Melissa.

Welcome to the practice of yoga nidra.

Please find a comfortable position.

This may be lying on your back or could be supported in a seated position.

You may be in your bed or upon the floor.

Perhaps you prop a pillow underneath your knees for comfort here or have a folded blanket or pillow under your head.

As we enter into the practice,

I will ask you to form a sankalpa.

Your sankalpa is your resolve or your intention.

Think of something that you're striving to be or to attain in your life.

If you're unsure,

I will provide a sankalpa that you may use and perhaps you'll create your own another time.

Make any final adjustments that your body requires to become as comfortable as possible so that you may remain still during our yoga nidra practice.

There's no harm in moving if you become uncomfortable during the practice.

Just do so mindfully and slowly,

Then return to stillness when you're able.

Begin to notice the breath as your body comes into stillness.

Allow your eyes to softly close and feel the rise of the belly and chest as you inhale and a softening or sinking sensation as you exhale.

Begin to lengthen both the inhale and the exhale with each consecutive breath.

Draw your attention to the places where your body touches the surface you're lying on.

On each exhale,

Let these points sink a little deeper into the surface,

Releasing any tension from the body.

Backs of the legs,

Hips,

Shoulders,

Arms,

Back of the head.

Notice how you're supported.

Now please bring your sankalpa to mind,

Your resolve or your intention.

This is often an I am statement.

If you wish to use the provided sankalpa,

You may wish to work with I am happy,

Healthy and calm.

When stating your sankalpa,

State it firmly as though you believe it to be true.

Please either repeat your own sankalpa or repeat after me three times silently.

I am happy,

Healthy and calm.

We will now rotate our awareness around the body.

The rotation will move quickly,

As I name a body part,

Please draw your attention to that area and then move along to the next,

Bringing your full attention to each body part but not lingering there,

Creating a stream of attention or a stream of awareness throughout the body.

We will begin with the right side of the body.

Please draw your attention to the right hand,

The right hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

The palm of the hand,

Back of the hand,

The right hand,

Right wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The right side of the chest,

Hip,

Thigh,

Knee,

Shin,

Top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole right side of the body now,

Sensing the whole right side.

Now bring your attention to the left hand,

Left hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

The palm of the hand,

Back of the hand,

Left wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The left side of the chest,

Waist,

Hip,

Thigh,

Knee,

Shin,

Top of the foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole left side of the body now,

Sensing the whole left side.

Bringing awareness to the back side of the body,

The soles of the feet,

Right heel,

Left calf,

Right calf,

Left calf,

Right glute,

Left glute,

Right shoulder blade,

Left shoulder blade,

Back of the head,

The whole back side of the body now,

Sensing the whole back side.

Bringing attention to the crown or top of the head,

The forehead,

Right eye,

Left eye,

Hip of the nose,

Lips,

Chin,

The front of the throat,

Right collarbone,

Left collarbone,

Center of the chest,

Belly,

Pelvis,

Now the whole torso,

Sensing the whole torso,

The back side of the body,

And the front side of the body together now.

Both legs together,

Both arms together,

Sensing arms and legs together,

Arms,

Legs and torso together,

The whole body now,

Sensing the whole body.

Returning your attention to your breath now,

Notice the breath in,

Notice the breath out,

Allow the breath to be natural,

Just observe the breath for a few moments,

Feel the breath move in through the nose and down to the navel on an inhale,

Feel the breath move out from the navel and up to the nose on an exhale,

Notice what you feel expanding as the breath flows in,

Notice what you feel softening as the breath flows out,

Observe the breath simply flowing down and up,

As you breathe in say silently to yourself,

Breath in,

As you breathe out say silently to yourself,

Breath out.

Now starting to count your breath backwards from 10 towards zero,

Like this,

10 breath in,

10 breath out,

9 breath in,

9 breath out,

10 breath out,

Continue on your own,

Don't worry if you lose count,

Just begin again at 10,

Allowing your focus to be on counting down the breath becoming absorbed in the process,

Nowhere else to be.

Nothing else to do.

Simply counting down the breath.

Releasing counting.

Release your focus from the breath and draw your attention to the dark space behind your eyelids.

Notice any lightness or darkness beyond the eyelids.

Notice any images,

Colors,

Shapes or textures that may be present.

Experience what is present on as many levels as possible.

Noticing any emotions or feelings that arise or any other sensations you experience.

Simply witnessing.

Bring an image of a burning candle to mind.

If you have trouble visualizing,

Simply think of a burning candle and just notice what arises for you.

Notice the color of the candle.

Notice the shape and size of the candle.

Notice how the flames flicker and dance.

As you observe,

The flame grows,

Evolving into a small campfire.

Listening to the fire,

You hear the wood crackling and snapping in the flames.

You are mesmerized by the dancing flames.

Eventually though,

You begin to take in your surroundings and notice you are surrounded by a beautiful,

Lush forest.

You feel a lovely,

Light breeze and hear it rustling the leaves of the trees.

Notice if there are any smells or aromas in the air.

On one edge of the clearing,

You see an inviting path that leads down to a quiet lake.

You feel the heat on your face as the fire evolves again into the bright and warm sun rising over the serene lake.

You follow the path down to the water's edge,

Enjoying the warmth of the sun on your face.

On the still lake,

You observe elegant loons floating silently along.

In the distance,

You hear another loon's solemn call.

The path continues along the water's edge,

And you follow the path,

Taking in your surroundings.

Notice the temperature of the air,

The smell of the forest and lake,

The sounds of nature around you.

Eventually,

You come across a large,

Inviting rock that has been warmed by the sun.

You take a seat on the rock,

Continuing to observe the serenity of the scene.

You notice there are puffy white clouds reflecting on the surface of the still lake.

You turn your gaze up to the sky,

Noticing a bird soaring high above you,

Taking a moment to appreciate the majestic bird,

Watching as it glides high above the earth.

You then turn your attention back to the sun,

Closing your eyes,

Once again feeling the warmth on your face.

As you enjoy this warm sensation,

The light behind your eyelids begins to dance and flicker once again,

As slowly the candle comes back into focus.

Continue to focus on the flickering flame for a few moments,

Noticing what arises for you,

Resting back into awareness here.

Pure awareness.

Resting deeply.

Abiding in awareness.

Resting.

Draw your attention back to your sankalpa,

Your heart's desire.

Feel your sankalpa deep within yourself.

With conviction,

Repeat your sankalpa silently to yourself three times again.

If you use the provided sankalpa,

Repeat after me,

I am happy,

Healthy and calm.

Draw your attention back to your physical body,

Notice the breath,

The natural breath in and out,

Slowly deepening the inhales.

Big breath in through the nose,

And let it go through the mouth,

Again in through the nose,

And release through the mouth.

Feel all of the contact points beneath you,

Back of the head,

Shoulders,

Arms,

Hips and legs.

Slowly begin to bring movement back to the body,

A little at a time.

Fingers,

Toes,

Perhaps gentle movements of the head and neck.

If it feels good,

On an inhale take a nice big stretch,

Allowing for any wiggles or movements that feel appropriate to you.

Then when you're ready,

Walk the feet in and rocking knees side to side or hug them into the chest.

And then in your own time,

Find your way onto your favourite site,

Allowing your eyes to flutter open here,

Pausing for a few moments,

Allowing yourself to come fully back into this moment.

When you're ready,

Using your hands to help press you up to a seated posture of your choice.

And once you've returned to seated,

Bring palms together in front of the chest,

Softly closing your eyes.

Take a few breaths here,

Just noticing how you feel.

Thank you for practicing yoga nidra with me.

Namaste.

Reviews

Sooooo deliciously relaxing. Fell asleep at end for a bit. Thank you!

Lovely, just like all off the others, thanks Melissa! 💝

Melissa, your yoga nidra was very relaxing and satisfying. I am happy to be the first review. Thank you.