Welcome to this deep relaxation yoga nidra session.
Find a comfortable position.
Lying down on your back with your arms and legs slightly apart.
Close your eyes and take a moment to settle into stillness.
Allow your body and mind to let go of any tension or stress you may be carrying.
As we embark on this journey,
We will begin with progressive muscle relaxation followed by a long and relaxing body scan.
Begin by taking a deep breath and noticing the feeling of air filling your lungs.
Hold your breath for a second.
Release the breath slowly and let the tension leave your body.
Take another deep breath in and hold it.
Slowly release the air,
Even slower now.
Take another breath,
Feel your lungs and hold the air.
Slowly release breath and imagine the feeling of tension leaving your body.
Now move your attention to your feet.
Begin to tense your feet by curling your toes and arch of your foot.
Hold on to the tension and notice what it feels like.
Release the tension in your foot.
Notice the new feeling of relaxation.
Now begin to focus on your lower leg.
Tense the muscles in your calves.
Hold them tightly and pay attention to the feeling of tension.
Release the tension from your lower legs.
Again,
Notice the feeling of relaxation.
Remember to continue taking deep breaths.
Next tense the muscles of your upper leg and pelvis.
You can do this by tightly squeezing your thighs together.
Make sure you feel tenseness without going to the point of strain.
And now release.
Feel the tension leave your muscles.
Begin to tense your stomach and chest.
You can do this by sucking your stomach in.
Squeeze harder and hold the tension.
A little bit longer.
Release the tension.
Allow your body to go limp.
Let yourself notice the feeling of relaxation.
Continue taking deep breaths.
Breathe in slowly,
Noticing the air fill your lungs and hold it.
Release the air slowly.
Feel it leaving your lungs.
Next tense the muscles in your back by bringing your shoulders together behind you.
Hold them tightly.
Tense them as hard as you can without straining and keep holding.
Release the tension from your back.
Feel the tension slowly leaving your body and the new feeling of relaxation.
Notice how different your body feels when you allow it to relax.
Tense your arms all the way from your hands to your shoulders.
Make a fist and squeeze all the way up your arm.
Hold it.
Release the tension from your arms and shoulders.
Notice the feeling of relaxation in your fingers,
Hands,
Arms and shoulders.
Notice how your arms feel limp and at ease.
Move up to your neck and your head.
Tense your face and your neck by distorting the muscles around your eyes and mouth.
Release the tension.
Again notice the new feeling of relaxation.
And finally tense your entire body.
Tense your feet,
Legs,
Stomach,
Chest,
Arms,
Head and neck.
Tense harder without straining.
Hold the tension.
Now release.
Allow your whole body to go limp.
Pay attention to the feeling of relaxation and for a moment observe how different it is from the feeling of tension.
Now we will move to the rotation of consciousness.
Moving awareness through the body from point to point.
Nothing you need to accomplish or experience.
No way to get this wrong.
Awareness is a fortress.
Start by becoming aware of the right side of the body.
Not looking for anything,
Simply be aware of the right side of the body.
Now become aware of the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
Right hip.
Right thigh.
Kneecap.
Calf muscle.
Ankle.
Heel.
Sole of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feel the whole right side of the body.
Right side of the body is deeply relaxed.
Now become aware of the left side of the body.
Become aware of the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Left waist.
Left hip.
Left thigh.
Kneecap.
Calf muscle.
Ankle.
Heel.
Sole of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Whole left side of the body.
Whole left side of the body is deeply relaxed.
Now make your consciousness ready to move from the toes up to the crown of your head.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All the five right toes together.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes together.
Now move your consciousness right and left as I say the parts alternately.
Right sole.
Left sole.
Right heel.
Left heel.
Right ankle.
Left ankle.
Right calf muscle.
Left calf muscle.
Right knee.
Left knee.
Right thigh.
Left thigh.
Right hamstring.
Left hamstring.
Right buttock.
Left buttock.
Right hip.
Left hip.
Waist.
Lower abdomen.
Upper abdomen.
Whole of the abdomen.
Right side of the chest.
Heart center.
Left side of the chest.
Heart center.
Feel the heart by concentrating on the heartbeat.
Right lung.
Left lung.
Right collarbone.
Left collarbone.
Center of the collarbones.
Right shoulder.
Left shoulder.
Right arm.
Left arm.
Right elbow.
Left elbow.
Right hand.
Left hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
All five fingers together.
Palm of the hand.
Back of the hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Pinky finger.
All five fingers together.
Palm of the hand.
Back of the hand.
Shoulders.
Back of the neck.
Front of the neck.
Throat.
Tongue.
Root of the mouth.
Sensations in the gums.
Teeth.
Chin.
Lower lip.
Upper lip.
Both lips together.
Right cheekbone.
Left cheekbone.
Right nostril.
Left nostril.
The nasal passage between the nose and the throat.
Center of the brain.
Right eardrum.
Center of the brain.
Left eardrum.
Center of the brain.
Right eyeball.
Left eyeball.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Forehead.
Right temple.
Forehead.
Left temple.
Forehead.
Crown of the head.
Back of the head.
Right side of the head.
Left side of the head.
Whole face.
Whole head.
Whole head.
Whole right arm.
Whole left arm.
Whole right leg.
Whole left leg.
Whole front side of the body.
Whole back side of the body.
Whole right side of the body.
Whole left side of the body.
Whole body together.
Whole body together.
Whole body is deeply relaxed.
Now become aware of your natural and normal breath.
Effortless breath.
Witness it coming in and it's going out.
Without making any effort to breathe in or out.
Make the breath and the awareness go together.
From the throat to the navel the breath comes in.
And from the navel to the throat the breath goes out.
This breathing process goes on all the time.
But now you're doing it consciously.
So feel the stomach moving up and down.
Keep watching each and every breath.
Do not let any single breath go in or come out without your noticing.
To keep the awareness more constant and continued you can use mantra.
So hum.
From the navel to the throat is so and from the throat to the navel is hum.
So hum.
Now continue to watch your breath with mantra so hum.
Now let go mantra.
Become aware of your whole body.
Your body resting.
Breathing itself.
Hear the sound of your body breathing.
Become aware of the room you are in.
Floor.
Walls.
Ceiling.
Know that the practice of yoga nidra is coming to an end.
Develop awareness of your body and the place you are in.
Beginning gentle movements.
Wiggle your fingers.
Wiggle your toes.
Take any gentle movements with the body that feels good.
If you were lying down press yourself slowly up to sitting.
Take your time,
There is no rush.
Practice of yoga nidra is now complete.
