Unwind

Allow your body to deeply rest, relax and let yourself be guided into a place to unwind your entire body. Practice at any time of the day or to bring you into a deep restful sleep. Stay as long as you need when the practice is complete.

Transcript

Welcome to your yoga nidra practice of unwinding.

Begin to make your way down into the earth as you lay the back of your body to the ground.

Body nice and open,

Legs spacious between the inner thighs,

Arms are apart,

Palms facing up.

So there's space.

Take in the next few moments to make any other adjustments so that you feel completely comfortable when you've made all the necessary adjustments.

Give yourself permission to let go.

To help us fully arrive,

Let's take three deep breaths together.

Start with a very deep inhale,

Then hold the breath and exhale completely,

Filling in and holding the breath.

Hold yourself full and exhale all of the breath out,

Letting the body go completely.

And let's do one more like that,

Breathing in and let it out with a sigh,

Allowing your breath to return to its natural rhythm,

Natural ebb and flow.

In particular right now bring awareness to the sensations of your body,

Letting go to the weight of your body sinking down.

In particular feeling into the body that touches the mat or the ground with the earth.

Feeling the pull of heaviness begin as you draw the back of your skull down,

Back of your shoulders,

Backs of the arms,

The shoulder blades,

Backs of the hands.

Awareness to the places that are in contact with the earth,

Feeling the sensations of settling down,

Releasing down,

Letting go all the way through the back body,

To the backs of your legs,

All the way down into the soles of the feet,

Feeling the heaviness of the heels,

Sensations of the body grounding you down to allow this moment to allow this moment to let go of any sense of gripping,

Gripping your body.

Let go of that now as you see and feel your breath moving within you,

Through your body.

Notice your breath becoming light as you allow yourself to release.

Notice the shape change in your body with each breath,

The gentle expansion of the chest as you breathe in and the gentle swelling of the abdomen as you breathe out.

The exhale body gently,

Effortlessly expands and the belly relaxes down,

The chest relaxes in.

Over the next few breaths,

Just noticing the shape change in your body,

Subtle expansion with the breath receiving inward and the gentle deflation of the belly as the breath leaves you.

Taking your awareness now to the movements of your belly,

Belly rising on the in-breath,

Belly softening down on the out-breath.

In your mind's eye,

Visualize now a flickering flame in your mind's eye.

We're going to place that flickering flame like the candle light to certain areas of your body.

Start with visualizing the candle light,

The flame in the center of your eyebrow,

Third eye.

Visualize the actual light flickering.

Can you sense a warmth in your third eye,

A candle flame at the pit of your throat,

Warm light to your right shoulder,

Right elbow,

Right wrist,

Each of your fingertips of your right hand.

Visualizing flickering light,

Light candle at each fingertip,

To your wrist,

Elbow,

Shoulder,

To the pit of your throat,

Over to the left side,

Candle light to your left shoulder,

Left elbow,

Left wrist,

To the tips of each fingertip of your left hand,

Flickering light back of the left wrist,

Left elbow,

Left shoulder.

Visualize and sensing that flame at the center of your heart,

Center of the abdomen,

Sensing the flame at the bottom of the pelvic floor,

And now to the right hip,

To the right knee,

Right ankle.

Visualize the candle light at the tips of each toes of the right foot,

To the right ankle,

Right knee,

Right hip,

Bottom of the pelvic floor,

Flickering candle light,

Left hip,

Left knee,

The left ankle,

Tips of all the toes on the left foot,

Back to the left ankle,

The left knee,

The left hip.

Visualize the candle,

Candle light,

At the base of the pelvic floor,

Bright,

Lighting up,

Radiating warmth,

Center of the abdomen,

Center of the heart,

Center of the throat,

Returning back to the third eye,

Candle light,

Noticing the outline of your body,

The feeling of your body becoming more and more still,

Apart from the slight movement across the chest and abdomen.

With each breath,

You may notice parts of your body that have not quite let go,

And you may sense pockets of tension,

Scan your body and notice if you can find pockets of tension in the body that is still resistant,

Still holding back to letting go,

Perhaps sense the muscles of the eyes,

The jaw,

The neck,

Scanning your whole body for the felt sense of tightening,

Of restriction,

Gripping,

Of not wanting to let go.

Now scanning your body for the opposite felt sense,

Wherein your body has really let go,

Feeling of openness,

Maybe there is an openness in the palms,

An openness in the legs,

Where do you feel open?

Notice where in your body feels heavy,

Perhaps in your bones,

Perhaps it's where your body is in contact to the ground,

Feeling of heaviness,

Density,

Noticing the opposite sensations,

Your entire body,

Searching your entire body for feelings of being light,

No weight mass,

So light and spacious,

Feelings in your body of lightness.

Now with all of your awareness,

Zoom into your body and find where you can touch the inside of your body,

Going deep into your body,

Into the superficial layers of your skin,

Going deep beyond the layers of muscle,

Beyond the connective tissues,

Going deeper and deeper into what you sense as being yourself.

What is the deepest point you can access beyond your organs,

Beyond your bones,

Going deeper and deeper into the innermost point of yourself and when you find that point within yourself,

Visualize a candlelight,

The flame representing the divine spark that is present within you,

This divine spark that is within you.

Sense the innermost point within yourself that you can sense this radiant,

Magical flame,

So bright,

So warm and lit,

Bringing your awareness now to your whole body being peacefully resting in Shavasana.

Notice now that you can continue and take your time to breathe again into your breath to feel the shape change of your body.

As the chest expands and the belly swells,

Begin to invite subtle movements moving in a very soft and conscious way.

So when you continue to move slow,

Not disturbing any sense of peace and calmness that you've cultivated in your body and you can stay as long as you need on the back and when you feel ready,

You can come out of your practice of yoga nidra.

Reviews

A good voice and loved the birds. Perfect for the afternoon.