Welcome to this Yoga Nidra inspired practice for deep rest.
Begin by lying down on your back in a comfortable and relaxed position.
Legs slightly apart and arms 6 inches away with palms facing upward.
Gently close your eyes and become aware of the body.
Body relaxed and stable,
Legs relaxed,
Arms relaxed,
Torso relaxed.
Feel the weight of your body on the ground.
Notice any areas of tension and release them.
Allow your body to sink deeper and deeper into relaxation.
Take a moment to notice the sensations in your body as you relax.
Notice the feeling of the ground beneath you.
Feel the point of contact between the body and the surface below you.
The temperature of the air around you and any other sensations you might be experiencing.
Next,
Shift your awareness to the breath.
Notice the sensation of the breath entering and leaving the body.
Take a deep breath in,
Lungs with air out slowly.
Allow yourself to sink deeper into relaxation as you focus on your breath.
As you inhale,
Sense into the coolness and calmness flowing through the body.
As you exhale,
Sense into how the body relaxes and let go of all the tension and worries of the day.
Inhaling coolness and calmness,
Exhaling tension and worries.
Notice how your breath becomes slower and more rhythmic as you relax.
Take a few deep breaths,
Inhaling calm and exhaling tension.
Observe your body breathing in complete stillness.
Notice any sensation of the head to the tip of the toes as the entire body breathes.
Let's begin with a grounding and relaxing breath work.
For the next minute or so,
We're going to lengthen the exhale.
Slowly count to four as you inhale through the nose and hold the breath for a count of seven.
Exhale through the mouth,
Letting out long deep sigh for a count of eight.
First,
Dig a nice deep inhale.
Slow deep exhale.
Breathing in,
Two,
Three,
Hold,
Two,
Three,
Six,
Seven.
Exhale sigh,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Hold,
Two,
Three,
Six,
Seven.
Out,
Two,
Three,
Six,
Seven,
Eight.
Last time,
In,
Two,
Three,
Four,
Two,
Three,
Four,
Five,
Six,
Seven.
Out,
Two,
Three,
Six,
Seven,
Eight.
Return the breath to its natural rhythm,
Allowing the breath to soften,
Allowing the body to settle,
Natural,
Even,
Smooth,
And soft.
I invite you to notice any changes here.
Does the body feel more relaxed?
Is the breath more deeper and slower?
Does the body feel softer?
Nothing to do,
Relax.
To our yoga nidra practice,
Being us to surrender in a deep,
Relaxed state,
A place where the mind can rest and the body can soften.
With each body part I name,
Gently draw your awareness there and repeat it in your mind.
Feel free to adjust my guidance to fit your unique body.
Bring into whatever feels good for you,
Whatever feels effortless,
To your right hand.
Focus on the sensation in your right hand and visualize it becoming heavy and relaxed.
Then move your awareness to the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Palm of the right hand,
The back of the right hand,
Wrist,
Forearm,
Elbow,
Right shoulder,
Right armpit,
Right side of the waist,
Right hip,
Shin,
Heel,
Sole of the right foot,
Big toe,
The second toe,
The third toe,
Fourth toe,
Fifth toe,
Right side,
From fingers to toes.
Next,
Take your awareness to the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Palm of the left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
Left side of the waist,
Left hip,
Left thigh,
Shin,
Heel,
Sole of the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Whole left side,
Lower back,
Right hip,
Left hip,
Middle back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head,
Forehead,
Left eyebrow,
Temple,
Left ear,
Left eye,
The nose bridge,
Nostril,
Left nostril,
Cheek,
Palate,
Tongue,
Lower jaw,
Lower palate,
Lower lip,
Chin,
Throat,
Right collarbone,
Right side of the chest,
Left side of the chest,
Center of the chest,
The stomach area,
The navel center,
The entire right leg,
The entire left leg,
Both legs together,
The entire right arm,
The entire left arm,
Both arms together,
The entire back,
Buttocks,
Spine,
Shoulder blades,
The entire front body,
The entire back body,
Both front body and back body together,
Both front body and back body,
Bring your attention to the head,
Take a moment here to welcome peaceful and relaxing thoughts present,
Created,
At ease.
Bring your attention to the breath,
Take a deep breath in,
Pause for a few seconds,
And then exhale slowly.
As you continue to breathe deeply and slowly,
Inhale and feel the belly rise.
As you exhale,
Imagine that you're releasing any tension or stress that you might be holding in your body.
Continue to breathe in this way.
As the belly rises,
Simply observe them without judgment.
Imagine yourself floating in the sea of stillness.
Start counting down your breath,
27,
As the breath comes in,
Count 27,
As the breath goes out,
Count 27,
Inhaling 26,
Exhaling 26,
In 25,
25.
Continue counting down silently to yourself,
And if you make any mistakes while counting down your breath,
Restart the countdown,
27.
Slowly let go of the count,
Let go of the breath,
Relax all efforts.
With your eyes still closed,
Take a few deep breaths and slowly to your surroundings.
Totally become aware of your body internally.
Wiggle your fingers and toes,
Turn the head side to side,
The feet side to side,
And with a gentle conscious movement,
Feet together,
Interlace the fingers and stretch your arms over your head.
Take a moment to notice how you feel,
Carry the sense of peace and relaxation with you.
