Deep Rest Yoga Nidra Practice
Enjoy this 15 minute Yoga Nidra practice when you can feel your body calling you to slow down, rest and release. The practice starts off with a focus on the breath followed by a mindful journey around the body tuning in to internal sensations and bodily feelings. An ideal practice at the end of the work day.
Transcript
Welcome to your deep rest yoga nidra practice.
This practice will provide you with a chance to bring a mindful awareness internally.
Noticing any subtle sensations and feelings whilst allowing the body to deeply rest.
I invite you to find a comfortable position either seated or lying down.
If seated find a comfortable seat on a chair.
You could also bring a cushion or a yoga block under your sitting bones on the floor.
I want you to allow the spinal column to lean against a wall for extra support if needed.
If you prefer come to lie down on your back or on the side of your body.
Ensuring that your head is supported with a pillow beneath.
If the body feels cold bring a comforting blanket on top.
This is your practice so really take the time to invite in as much comfort as possible right now.
Our bodies do so much for us every single day.
And one of the most loving things we can do is to give it a chance to rest when it is asking for it.
Give yourself a moment to settle into as much comfort as possible now.
Let's begin to settle in further.
Start to explore the rhythm of your breath.
Observing the physical motion that your body makes of breathing in with a subtle rising of the chest and ribcage.
And then the exhalation with a subtle contraction of the chest and the ribcage.
If you find it challenging to connect to the breath.
Lovely place your hands onto your belly and tune into the physical sensation of breathing.
Repeat the words internally.
I am breathing in.
And I am breathing out.
How would you describe your breath in one word?
Begin to connect with the structure of each inhale and each exhale.
How is the texture of each cycle of breath?
Is it flowing rhythmically and consistently?
Or does it feel more rigid and stagnant in this moment?
Invite in a sense of curiosity to the breath now.
Now begin to bring your whole body into your awareness.
Notice in your body from the crown of the head down towards the tips of your toes.
Feel into what body parts are connected towards the earth beneath you if lying down.
And behind you if sitting upright.
Take a deep breath in and as you do begin to squeeze all of the muscles in your face.
Create a tight fist with your hands and begin to squeeze into your feet and toes.
And then as you exhale release all of the squeeze in.
And release your body into gravity.
Take another deep belly breath in.
And as you exhale allow your whole body to sink at least 1% deeper into the air.
And your support.
Feeling your body breathing itself.
The rhythmic flow of each inhale and each exhale.
I am breathing in.
And I am breathing out.
Your yoga nidra has now begun.
Allowing your awareness to float with ease from one body part to another.
Releasing the awareness from the breath now.
And taking a journey around the body.
There is no way that you can get this wrong.
Simply bring in a curious awareness to any sensations,
Feelings or thoughts internally.
Bring awareness to the crown of the head.
To the centre of the forehead.
The right eyebrow.
The left eyebrow.
The right eye.
Transferring to the left eye.
Flowing to the right nostril.
The left nostril.
The top of your lips.
The bottom of your lips.
Inside the right cheek.
Inside the left cheek.
The jawline.
The throat centre.
Effortless awareness into the body.
The right shoulder.
The right elbow flowing down to the right wrist.
The right thumb.
The index finger.
The middle finger.
The ring finger.
The little finger.
Moving back up to the right wrist.
The right elbow.
The right shoulder.
Moving your awareness over to your left shoulder now.
The left elbow.
The left wrist.
The left thumb.
The index finger.
The middle finger.
The ring finger.
The little finger.
Moving back up to the left wrist.
The left elbow.
And up to the left shoulder.
The body is breathing in.
And breathing out effortlessly.
The heart centre.
The right shoulder.
The right side of the chest.
Notice the left side of the chest.
The navel.
The tip of your tailbone.
Breathing in.
And breathing out.
The right hip.
The right knee.
The right ankle joint.
The right big toe.
The second toe.
The third toe.
The fourth toe.
Awareness into the baby toe.
Awareness sweeping back up to the right ankle.
The knee joint.
The hip joint.
And then to the tip of your tailbone.
Moving awareness across and over now into the left hip.
The left knee.
The left ankle joint.
Exploring the left big toe.
The second toe.
The third toe.
The fourth toe.
The baby toe.
Back up to the left ankle.
The left knee joint.
Then the left hip.
Notice the tip of your tailbone.
Back to the navel.
The left side of the chest.
The right side of the chest.
The heart centre.
The left arm.
The right arm.
The left shoulder.
The right shoulder.
The throat centre.
The jawline.
Inside the left cheek.
Inside the right cheek.
The bottom of your lips.
The top of your lips.
The left nostril.
The right nostril.
To the left eye.
And then to the right eye.
The left eyebrow.
Flowing to the right eyebrow.
The centre of the forehead.
The crown of the head.
The crown of the head.
The crown of the head.
Now begin to bring the awareness back towards the breath.
Simply witnessing and observing.
Notice the chest rising on your inhale.
And the belly floating down as you exhale.
The chest rising on your inhale.
And the belly floating down as you exhale.
The body breathing itself with effortless ease.
Allowing you to deeply rest.
Take a conscious breath in.
And as you exhale feel the subtle air being released out of your nostrils.
Gently grazing your upper lip.
Take another conscious breath in.
And then exhale into comfort.
Bring the awareness back to the navel.
And I will guide you through three rounds of inhaling for four and exhaling for eight.
Start your inhales at your navel.
And travel the breath up to the crown of the head visually.
Then when you exhale for eight counts.
Lovingly guide the breath from the crown of the head down to the tips of your toes.
Allowing the breath to penetrate all areas of the body now.
To prepare take a deep breath in.
And an audible sigh out the mouth.
Inhale two,
Three,
Four.
Exhale five,
Four,
Three,
Two,
One.
Inhale two,
Three,
Four.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale two,
Three,
Four.
Exhale seven,
Six,
Five,
And one.
Take another deep breath into your body.
And a release and exhale out.
Come back to the natural rhythm of your breath now.
And on your next inhale begin to move the neck gently from side to side.
With ease and great care.
Begin to visually breathe your exhalations into your fingers and wrists.
And then into your ankles and toes.
So much so that it creates small bursts of movements into these areas of your body.
You're welcome to stay just as you are.
However if you're ready to reawaken and if you're lying down.
Gently roll over to one side of your body now.
And then guide your body up into a comfortable seated position.
Place the left hand on your heart.
Right hand on your belly.
Come back to these words one more time.
I am breathing in.
And I am breathing out.
Notice the simplicity and beauty in these words.
Ending with a sense of gratitude for each breath cycle.
And for all that your body does for you in each moment of every day.
Your practice is now complete.
Thank you.
