Abundant Wellbeing: Extended Deep Relaxation

Experience a complete, 30 minute guided relaxation with gentle flute accompaniment. Use this Yoga Nidra practice to relax and unwind after work, before bed, or to gently lull you back to sleep if you awaken in the middle of the night. There is some silent time to reflect towards the end of the meditation.

Transcript

This is the abundant well-being extended deep relaxation.

Please lie on your back in the relaxation pose.

We'll be beginning deep relaxation.

You may want to cover yourself and use pillows under the knees or behind the head so you can totally relax.

For maximum benefit,

Please stay alert and awake as the body and mind relax.

Allow the eyes to close.

Adjust the body so it's comfortable and relaxed and you can totally let go.

Notice if there's more pressure on one side or another.

Notice also if one side of the body is tighter or looser than the other.

Please bring the awareness to the right leg.

Inhale through the nose.

Squeeze the right leg.

Be aware of all the muscles from the toes up to the hip.

Exhale.

Relax the leg.

Roll it gently from side to side and allow it to relax completely.

Bring the awareness to the left leg.

Inhale.

Squeeze the left leg.

Be aware of all the muscles from the toes to the hip.

Exhale.

Relax the leg.

Roll it gently from side to side.

Allow it to relax completely.

Bring the awareness to the right arm.

Inhale.

Squeeze the right hand and arm and be aware of all the muscles from the fingers to the shoulder.

Exhale.

Relax the arm.

Roll it gently from side to side and allow it to relax completely.

Bring the awareness to the left arm.

Inhale.

Squeeze the left hand and arm.

Be aware of all the muscles from the fingers to the shoulder.

Exhale.

Relax the arm.

Roll it gently from side to side and allow it to relax completely.

Please bring the awareness to the buttocks.

Inhale.

Gently squeeze the buttocks and feel all the muscles on both sides equally.

Exhale.

Allow the buttocks to be relaxed and soft as you feel the floor under them.

Bring the awareness to the abdomen.

Inhale.

Expand the abdominal muscles.

Exhale.

Relax and allow the abdomen to feel soft.

Bring the awareness to the chest and lungs.

Inhale as the chest and lungs expand.

Exhale.

Allow the chest,

Lungs,

And heart to relax.

Observe the breath smooth and gentle.

Please inhale and gently squeeze the shoulders up to the ears,

Then together in front of you.

Exhale.

Relax.

Gently roll the shoulders back against the pillow or floor and away from the ears.

Relax completely.

Observe the neck.

Gently and gently roll the head to the left and now to the right and back to center.

Bring the chin down slightly toward the chest.

Allow the head to find its natural center and relax completely.

Bring the awareness to the face.

Inhale.

Close the jaw.

Exhale.

Allow it to open.

Relax completely.

Observe the lips and cheeks.

Inhale.

Squeeze them together.

Exhale.

Relax.

Bring the awareness to the eyes.

Inhale.

Squeeze them together.

Exhale.

Relax.

Observe them becoming soft.

Bring the awareness to the space between the eyebrows and the forehead.

Inhale.

Raise the eyebrows and exhale.

Relax.

Feel an imaginary hand soothe away any tension on the forehead and all the worry lines.

Allow your face to become smooth as the face of a baby.

Observe the body in its relaxed state.

Feel it becoming very heavy with relaxation.

Slowly bring the awareness to the legs.

Begin to inhale.

Inhale the abdomen,

Chest,

And lungs completely and on the slow exhalation send relaxing energy down the legs to the toes allowing it to replace any tension or discomfort.

Inhale deeply.

And on the exhalation send that energy down the legs to the soles of the feet.

Inhale.

Exhale down the legs to the tops of the feet.

Inhale.

Slowly exhale down the legs to the ankles.

Inhale.

Exhale to the shins and calves.

Inhale.

Exhale to the knees.

Inhale.

Exhale to the thighs and hips.

Relax.

Allow the breath to return to normal.

Inhale deeply.

Send the breath down the arms to relax the fingers.

Inhale.

Exhale down the arms to the hands.

Inhale.

Exhale to the wrists.

Inhale.

Exhale down the arms to the forearms.

Inhale.

Exhale to the elbows.

Inhale.

Exhale to the upper arms and shoulders.

Relax.

Allow the breath to return to normal.

Observe how the legs and the arms feel very heavy with relaxation.

Please inhale.

And on the exhalation send that breath to the buttocks.

Inhale.

Exhale to the pelvis.

Inhale.

Exhale sending that breath to the abdomen.

Allow it to feel soft and relaxed.

Inhale.

Exhale,

Relax the chest,

Lungs and heart.

Inhale.

Exhale.

Relax the throat.

Allow the breath to return to normal.

Allow the front of the body to feel soft with relaxation.

Inhale deeply.

And as you exhale send the breath to the base of the spine.

Inhale.

And as you exhale allow that breath to slowly come up the spine.

Inhale.

And as you exhale feel all the tension released from the back.

Inhale.

And on the exhalation feel that relaxing energy moving between the shoulder blades.

Inhale.

Exhale relaxing all the muscles in the neck.

Inhale.

And as you exhale feel the face relax and become smooth.

Inhale.

Exhale relaxing the jaw,

The lips and the tongue.

Inhale.

Exhale relax the cheeks,

The ears and the eyes as they become soft.

Inhale.

And exhale relaxing the forehead and the scalp.

Allow the breath to return to normal.

Relax.

Please inhale.

And as you exhale allow all the thoughts in the mind to relax.

Please observe the body.

Notice if there's any part of the body that may not feel completely relaxed.

Go back to that part.

Inhale.

And on the exhalation encourage it to relax completely.

Notice how the body has become very heavy with relaxation.

Observe the heaviness of the legs,

Arms,

Back,

Head.

Knowing you are able to move them if necessary at the same time not wanting to.

Enjoy the feeling of letting go.

Observe the breath once again.

Notice how still it becomes as the body relaxes completely.

Begin to observe the breath without controlling it as it comes and goes without any strain.

So gently you can hardly feel the chest moving.

Take this gentle breath and guide it to remove any subtle tension that may still remain in the feet.

Gently brush the ankles,

The lower legs,

Knees,

Thighs,

Hips.

Relax.

Begin the gentle breath to the fingers,

The hands,

Wrists,

Forearms,

Elbows,

Upper arms,

Shoulders.

Relax.

With that gentle breath touch the buttocks,

Pelvis,

Abdomen,

Chest and lungs,

The heart,

The heart,

The heart,

The heart,

The heart,

The heart,

The heart.

With that gentle breath touch the upper body,

The upper body,

The upper body,

The upper To the upper spine,

The shoulders,

Neck.

Relax.

Gently relax the jaw,

Cheeks,

Nose,

Eyes,

Eyelids,

Forehead,

Ears.

The entire scalp.

Allow the last bit of tension to leave the body through the top of the head.

Relax that also.

Allow the subtle breath to touch the mind and feel all the subtle thoughts in the mind relax.

Slowly bring the awareness to the gentle breath as it enters and leaves the body.

As it enters,

Feel it bringing oxygen and healing energy.

As it leaves,

Feel yourself letting go.

Notice a lightness and a feeling of detachment from the body,

Mind,

And all worldly cares.

Continue to observe the slow,

Gentle,

Healing breath.

Observe a feeling of lightness coming over the entire body.

Soulful wrong thoughts.

Observe a feeling of lightness and calmness over the entire mind.

Going into another state ofety parece,

Begin to go further within.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place and rest there in your own true nature.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Begin to look for that place of stillness,

Peace,

The place of ultimate relaxation,

A wellspring of healing energy.

Slowly and very gently bring the awareness back to the breath.

Begin to increase the inhalation.

Feel the energy entering with the breath and awakening the body.

Observe the body recharging with fresh,

Vital energy.

As we slowly relax the body,

Gradually we will now awaken the body.

As you inhale,

Feel the energy coming in through the head.

Guide the energy down the spine.

Breathing into the vital organs,

The heart.

Fill the lungs,

The throat.

Feel the energy move down the arms to the fingers.

Allow the energy to move down the legs to the toes.

Feel the body tingling with vital,

Healing energy.

Slowly begin to move the toes,

Fingers,

The legs and arms slowly roll from side to side.

Gently move the head from side to side.

Stretch out the body.

Observe how deeply relaxed the body has become even in its awakened state.

Observe how deeply relaxed the mind has become.

Slowly allow the eyes to open just slightly and see how the world looks to you from the inside as you look out.

See the first ray of light as it enters your eyes.

Allow that feeling of peace and stillness that is your essential nature to spread through your life and share it with all you meet wishing peace and love to all.

Reviews

Excellent

An excellent yoga nidra session for achieving tranquility and deep relaxation.

Diese meditation ist eine der besten, die ich kenn, die sangfte art von der entspannung des grobstofflichen zum feinstofflichen überzugehen, die sanften atemübungen und das sanfte zurückkehren in den alltagszustand lassen mich sehr erfrischt aus diesem entspannten zustand wieder auftauchen🌈

Very soothing voice.

Incredibly relaxing, nurturing and healing inward journey.
You are a very gifted teacher, thank you for sharing your gifts so freely with the world. Namaste 🙏

Very relaxing! Thank you! 🙏

Amazing as always!!

I really love your yoga nidrs. I have listened to it many times. Thank you 🙏

Thank you🙏🏻🙏🏻🙏🏻I had given myself permission to fall asleep, so this happened halfway through at the beginning of the night and during the night, then at 5:30 am, did it again knowing I was going to do the whole meditation, and I did. Feel wonderful now, thank you. Light, peace and love back at you. Namaste🙏🏻🙏🏻🙏🏻

Soooo relaxing 😎

Lovely thank you 🙏🏻

This is a lovely practice. Your voice is so easy to listen to. The meditation is well paced and I feel very relaxed and ready to start my day. Thank you 🙏

Very nice, deep yoga nidra practice for the morning! Thank you!

Sweetly soothing. Lovely peaceful music goes perfectly with your gentle voice. Thank you. Namaste 🙏

Wonderful. Soothing and powerful while ultimately relaxing! Thank you.