Deep Rest & Relaxation

Journey through the body with this smooth, deep, and powerful 30-minute yoga nidra practice. Take some time out to rest, relax and reset, or use this to help you go to sleep. Create a comfortable space, put your phone on Do Not Disturb, lie down and let go.

Transcript

Coming into deep,

Rest and relaxation.

Making your body completely comfortable.

Lying down or maybe seated.

However your body feels to be for this practice.

How comfortable can you be?

Create your space,

Your nest for ultimate comfort.

Ensuring you won't be disturbed.

Coming into the practice now.

Beginning with simple breath awareness.

Paying attention to the subtle movement of breath.

The gentle rise and fall.

Increasing the length and the depth of the breath now.

Consciously invoking and inviting a relaxed state through a slow and deep and expansive breath.

And taking seven of these breaths,

Counting them in your mind.

Really allowing the body to soften with every out breath.

Meaning that you're filling your body with space as you breathe in.

And then go fully as you breathe out.

Coming back into natural aware breath now.

How you're feeling in this moment with a loving kindness,

With care.

Becoming the observer of your own mind now.

See if you can step back a little and observe the mental fluctuations,

The types of thoughts,

The frequency of thoughts.

Feeling without judgement.

Bringing awareness now to sounds.

Sounds within the space.

Good sounds.

Getting your attention move from sound to sound.

We now move into the practice of observing the body.

Scanning through the body with the attention.

Bringing your awareness now into your mouth.

Feeling the sensations of your mouth.

Not thinking about the sensations but actually feeling them deeply.

Notice how your tongue feels.

Resting in your mouth.

The sensation of saliva in your mouth.

The roof of the mouth.

The back of the mouth.

The teeth.

Can you see if you can actually feel your teeth?

Maybe you imagine you can feel.

Awareness of your gums.

Awareness again of the whole of your mouth.

Letting your mind now move to become aware of your jaw and your chin.

Feeling a softening,

A letting go through the jaw.

Awareness of the bottom lip and the top lip.

Feeling the way the lips touch.

Feeling the muscles around the lips soften and relax.

Expressionless.

Attention now to the space between the top lip and the nostrils.

Bringing your awareness to this space.

Are you able to feel the sensation of air as it moves in and as it moves out?

Awareness of the tip of your nose.

Bringing your attention to the bridge of your nose.

Allowing your awareness now to move to your right eyebrow.

Your right eye.

Feeling the right eye softening,

The muscles around the eye relaxing and letting go.

Feeling the eyelid relaxed and soft.

Moving awareness to the right cheek.

The cheek bone,

The muscles of the cheek letting go.

Radiant sensation in the right eye and the right cheek.

Bringing awareness now over to the left eyebrow.

Feeling and letting go here.

As your attention moves to your left eye.

Feeling the whole of the eye relaxing.

The eyelid.

Muscles around the eye.

Coming to the left cheek,

The cheek bone.

No need for expression here.

Softening the left cheek and the left eye.

Bringing your awareness now to the forehead.

The skin on the forehead.

No expression.

Simply letting go here.

And the whole of the face.

The whole of the face is relaxed.

Gliding awareness now to the right ear.

The external architecture of your right ear.

Feeling the curves and the crevices.

Sensing if you can sense how the ear feels sound.

Honing your attention in on how the sound is moving into your right ear.

The impact of the vibration of sound in your right ear.

See if you can move your attention all the way from your right ear to your left ear.

Out the other side to the architecture and the curves and the bumps of your left ear.

And then exploring whether you can get a sense of how the sound travels in the left ear.

The vibration in the ear drum.

Sending messages to the brain.

Bringing awareness to the center point now between the ears.

And then moving up a little to imagine that you can feel the sensations within your brain.

Can you feel the energy?

The neural pulses within your brain.

Moving into the right side of your brain now.

Then moving from the right hemisphere of the brain through a bridge to the left hemisphere of your brain.

Awareness of the neural networks,

The pathways,

The electrical pulses of the left hemisphere.

Feeling your whole brain now.

Imagining,

Sensing,

Pretending if you need to feel the whole of your brain.

And imagining within the brain a softening,

A letting go.

And traveling with your awareness now down from your brain,

The brain stem,

The back of your head.

To the top of your neck,

The vertebrae at the top of your neck.

Imagine your attention melting down your neck and your throat.

Feeling the sensations here as you relax and soften the muscles in your neck.

Feeling a gentle opening through the throat.

And the awareness now glides down from the neck and throat and expands out to both shoulders.

So expanding your attention now to be able to encompass both shoulders at the same time.

Top,

Front and back of your shoulders.

And imagine getting a sense of relaxing the shoulders.

Not thinking about relaxing but actually feeling your shoulders letting go,

Letting all of the tension and stress dissolve out of your shoulders.

Awareness now moving to the center of your chest,

The center point,

Sometimes called the heart space.

Awareness now gliding from the center point of the heart over through the right shoulder to the right upper arm,

Relaxing.

Right elbow letting go.

Forearm,

Wrist,

The palm of the right hand.

And you invite radiant sensation into the palm of your right hand.

Expanding this awareness to the right thumb,

Index finger,

Middle finger,

Ring finger,

The little finger,

The fingertips,

Radiant sensation in the fingertips.

Can you feel the space between the fingers and the thumb?

Moving to the back of the hand,

Encompassing the whole of the right hand now.

As your awareness slowly starts to ascend up the right arm all the way to the shoulder and across the body via the heart space to come to the left shoulder.

Trying to make the descent down now,

Left upper arm,

Elbow,

Forearm,

Left wrist,

In the palm of your left hand.

Feeling radiant sensation in the palm of your left hand.

Expanding into your left thumb,

Index finger,

Middle finger,

Ring finger,

And little finger.

Feeling the fingertips now,

Tingles in the fingertips.

The space between the fingers and thumb.

The back of your left hand,

The whole of your left hand,

Allowing your energy to move now back up your left arm to come across to the center point of your heart.

Now your awareness moves to the back body.

Beginning at the base of the neck with your attention and then slowly vertebrae by vertebrae,

Allowing your awareness to glide down your back.

Feeling the muscles release and relax as you glide down your back to come all the way down to the tailbone.

Feeling the whole of the back body softening into the support beneath it.

Feeling relaxed and soft.

Bringing awareness now to the front of your torso,

Beginning at the pubic bone and allowing your awareness inviting sensation as you move up through your lower belly,

The middle of your rib cage,

All the way up to your collarbones.

Feeling the sensation of the front of your torso from your pelvis all the way up.

Softening and relaxing any tension,

Any stress here.

Now feeling the whole of your torso,

The back body and the front body connected as one in your awareness.

A global awareness of the sensations within your organs,

Within the bone structures here.

Beginning to feel the whole of your torso alive and radiant with sensation.

Your attention now moves down to your right hip and your right glute and slowly,

Mindfully,

Awareness begins to descend down the right leg,

Past the knee,

The shin,

The calf,

All the way down to your right ankle.

The heel of your foot and the top of your foot and the sole of your foot,

Feeling radiant sensation in the whole of your foot.

Feeling every toe,

Gently pulsing the tips of the toes.

Breathing awareness now,

Mindfully back up the right leg,

Feeling the bones,

The tissues,

The muscles and to come now over to the left hip,

The left glute.

And awareness now softly,

Slowly moving down the left leg,

Through the knee,

The calf,

The shin,

To the left ankle,

Heel,

Sole of the left foot,

Top of the foot,

All of the toes pulsing.

The whole of the left foot,

Relaxed and soft.

Awareness now starting to move up the leg,

All the way up the left leg,

Traveling all the way back to the center point of the heart space.

And resting here for a moment,

Awareness of this space,

Radiant sensation.

Taking your awareness now to inhabit the whole of your body,

Awareness of the whole of your body,

All parts simultaneously.

A very gentle awareness rather than a focused awareness.

A very vibrant,

Alive,

Radiant sensation around the whole of your body.

Feeling the body breathing itself.

And the gentle ebb and flow.

Slowly relaxed and held.

Spacious awareness of the whole of the body as you start to expand a little outside of the body.

Spacious awareness moving outside of the body now.

Awareness of space,

Of energy,

Beyond time.

Feeling yourself basking in the beauty of this moment.

Feeling light and clear.

Knowing that you are loved.

You are held.

And slowly,

Very slowly,

Awareness descending into the whole of your body.

Through the skin,

The tissues,

The muscles,

The fascia,

Into the bones of your body.

Feeling your skeleton relaxed.

Feeling the bones of your body.

Feeling grounded.

Connected.

Coming aware of your breathing.

Noticing the very soft rise and fall of breath.

And you might choose to stay here a while or if you are ready to begin to close this practice.

Focusing on your in-breath to lengthen,

Deepen and energise your in-breath.

And allowing the out-breath to fall away softly.

And gently moving your fingers and toes to begin to awaken your body.

Stretching and moving in a way that feels good.

Taking a deep breath in and a soft breath out.

Reviews

Thank you, I do feel relaxed ☺️ 🙏

Peaceful was the result😌

Divinely and deeply relaxing. Thank you 🙏🏽🕉♥️

Perfect relaxation. Thank you

This was such a wonderfully restorative practice. Thank you!