Welcome to this Yoga Nidra practice.
Today we will focus on relaxing deeply from the top of your head all the way through your body down to your toes,
Allowing your body and mind to enter a state of profound rest.
Please lie down in a safe and comfortable position,
Either on your back or in any other position where you feel completely supported.
Please use props like blankets,
Pillows or a bolster to make sure you and your body is fully at ease.
Now close your eyes and let yourself settle into the surface beneath you.
Take a long,
Slow exhale to begin,
Exhaling fully,
And allow the body to naturally inhale when it is ready.
Now take a few rhythmic breaths,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Releasing any tension or stress as you breathe.
Now gently bring your awareness to your heart center.
Allow yourself to connect with a deep,
Positive intention or resolve for this practice.
This is your Sankalpa,
A short,
Affirmative statement that resonates with your innermost needs and desires.
It may be something like,
I am at peace,
Or I rest deeply and will awaken refreshed.
Or simply,
I am healthy and whole.
Choose your own intention,
Or feel free to use one of my suggestions.
This is Yoganidra,
And I rest deeply and will awaken refreshed.
This is Yoganidra,
And I rest deeply and will awaken refreshed.
This is Yoganidra,
And I rest deeply and will awaken refreshed.
Silently repeat your intention to yourself three times.
Feel it resonate through your entire body,
Mind and being.
We will now begin a journey of awareness through your body.
Bring your attention to the crown of your head.
Let go of any tension you might be holding here.
Feel the skin,
Scalp and the space within your skull.
Allow the top of your head to soften and relax.
Move your awareness down to your forehead.
Feel the space between your eyebrows.
Let your forehead become smooth and calm,
Releasing any creases or tension.
Now bring your attention to your eyes.
Feel them resting gently in their sockets.
Allow your eyelids to become heavy,
And your eyes to sink back into relaxation.
Feel the tiny muscles around your eyes softening and releasing.
Gently shift your focus to your cheeks,
Your nose and your ears.
Feel the skin,
The muscles and the cartilage relax.
Let your cheeks become soft,
Your nose and nostrils relax,
And your ears gently releasing any tension they might be holding.
Now notice your jaw.
Feel the hinge of your jaw,
Where it meets your skull.
Notice your teeth.
Allow your jaw to unclench,
Your lips to part slightly,
And your tongue to rest easily in the roof of your mouth.
Let go of any tension in your mouth and throat.
Now bring your awareness to your neck.
Feel the length of your neck,
From the base of your skull to your shoulders.
Allow the muscles at the back of your neck to soften and lengthen.
Let go of any tightness in the sides of your neck,
And allow the front of your neck to open and release.
Now I invite you to bring your attention to your shoulders.
Notice the tops of your shoulders,
Where they connect to your neck.
Feel any tension here melting away,
Allowing your shoulders to drop and relax.
Feel the large muscles of your upper back,
And the smaller muscles between your shoulder blades.
Feel these muscles releasing,
Letting go of any tightness or strain.
Move your awareness down to your upper arms.
Feel the biceps and triceps softening,
And release any effort.
Let the muscles of your upper arms become heavy and relaxed.
Notice your biceps and triceps,
Gently let go.
Now bring your focus to your elbows,
Your forearms,
Your wrists and your hands.
Feel the muscles,
Bones and joints in your lower arms,
Letting go of any tension.
Feel your wrists becoming soft,
And your hands completely relaxed.
Feel any tension in your palms release,
And feel the relaxation move through each finger,
All the way to your fingertips.
Notice how your thumbs relax.
Now bring your awareness to your chest,
Feel the rise and fall of your breath here.
Allow your chest to expand fully as you inhale,
And soften completely as you exhale.
Let go of any tension around your heart and lungs.
Give them plenty of space to breathe and move.
Bring your attention to your abdomen.
Feel the gentle rise and fall of your belly with each breath.
Allow your abdomen to soften,
Releasing any tightness or holding.
Let your organs relax deeply,
Let go of any tension in your sides,
And feel your breath rise and fall with ease within your relaxed torso.
Now I invite you to move your focus to your back.
Feel the length of your spine from the base of your skull all the way down to your tailbone.
Feel each vertebrae soften,
Allowing your spine to rest easily.
Let go of any tension in the muscles along your back,
From the upper back,
Through the middle back,
Down to the lower back.
Now bring your awareness to your hips.
Feel the muscles and joints in this area,
Releasing any tension you hold and allowing them to soften and release.
Imagine any tension in your hips dissolving,
Leaving them relaxed and open.
Move your focus to your pelvic floor.
Notice any tension in your pelvic floor or your psoas.
Just allow that tension to melt and feel the ease of letting go.
Now move your focus down to your thighs.
Feel the large muscles at the front and back of your thighs,
Allowing them to become heavy and relaxed.
Let go of any tension or effort here and just allow your legs to be relaxed and open.
Bring your awareness to your knees,
Your calves and your shins.
Feel the muscles,
Bones and joints letting go of any tightness or holding.
Allow your calves to soften and your shins to rest easily.
Finally bring your attention to your ankles,
Your feet and your toes.
Feel the muscles and bones in your feet,
Allowing them to completely relax.
Feel the arch of your foot deepen and relax.
Feel your toes unclenching and gently spreading out,
Releasing any remaining tension.
Now bring your awareness to your entire body.
Feel your body as a whole,
Lying here in complete relaxation.
Notice the sensation of the ground supporting you,
The weight of your body sinking into the surface beneath you.
Notice how your entire body feels.
Allow yourself to rest deeply in this state of complete stillness and calm.
There is nothing to do,
Nowhere to be,
Except simply be here in this moment,
Resting and recovering.
If thoughts arise,
Observe them without attachment,
And gently guide your awareness back to the feeling of relaxation in your body as a whole.
Really notice this feeling.
Notice the relaxation of your body as a whole.
Enjoy this moment.
Be in this moment.
There is nothing but this right now.
It is now time for us to gently reawaken your body and mind.
Begin by bringing your awareness back to your breath.
Notice the gentle rise and fall of your abdomen and chest,
And notice the support of the surface beneath you.
Slowly,
Start to bring small movements to your fingers and toes.
Gently rotate your wrists and ankles.
Take a few rhythmic breaths.
Bring your attention to the room.
And as you exhale,
Roll onto your right side,
Taking a moment in this position to feel the effects of this restorative practice.
When you feel ready,
Gently push yourself up into a comfortable seated position.
Bring your hands together at your heart,
And take a moment to silently repeat your sand culpa.
Feeling its energy resonate within you.
Allow this intention to guide you as you move forward in your day.
Now we bring your attention into the room.
Open your eyes.
Bring this sense of rested,
Refreshed,
Awake calm and relaxation with you,
Wherever you are today.
Know that you can return to this place of deep rest and restoration whenever you need.
Thank you for allowing yourself this time for Yoga Nidra.
I look forward to practicing again with you tomorrow.
May you flourish in all that you do,
All that you share,
And all that you are.
Namaste.
