Bone Deep Relaxation - Yoga Nidra

This deeply nurturing Yoga Nidra practice invites you to settle into profound rest, moving gently from outer awareness into the inner landscape of body, breath, and subtle energy. Through guided body sensing, breath awareness, and the holding of opposites, you are supported to release tension and soften into the natural intelligence of rest.

From a tranquil field of deep relaxation, you are invited to reconnect with your sankalpa (heartfelt intention) and open to inner guidance within the spaciousness of consciousness. This practice offers a restorative pathway for nervous system regulation, emotional ease, and whole-body renewal.

Please note: the spoken Yoga Nidra practice begins at 3:41 into the recording, allowing time at the start to settle, prepare your rest space, and receive an opening introduction. Enjoy!

Transcript

Hello and welcome to this Yoga Nidra meditation practice, Bone Deep Relaxation. As you start to settle into your Yoga Nidra space today, Take all the time you need. Please don't rush. While you're setting your space up, I want to let you know a little bit about this practice today. It is for everybody. In Yoga Nidra Made Easy by Uma Densmore Tooley and Nir Lipta Tooley, They talk about Yoga Nidra as an adaptogen. Meaning Yoga Nidra can be many different things to many different people. They say that if you are basically healthy, But simply very tired, Yoga Nidra may help you sleep. But if you are sick, In pain, Or healing from surgery, Then Yoga Nidra may assist your recovery. If you're looking to boost energy, Then Yoga Nidra will likely leave you feeling refreshed and ready to resume activity. If you're seeking to encourage creativity or spiritual practice, Then Yoga Nidra may help support those endeavors. I'd like to acknowledge the roots of this practice coming from the sacred lands of India. I honour the sages and saints who passed these teachings down from teacher to student until it reached us here in the West. I also give thanks and express my gratitude to my teachers. Make sure you are completely comfortable. Know that you can lie on your back, On your side, Or whatever position feels most supportive to you. If you would like to close your eyes, Please do so now, Or adopt a soft gaze, Turning your attention inward, And releasing the effort of looking and seeing outside of yourself. All that is required of you is to follow my guidance, And if there's anything I say that doesn't resonate, That's okay. You can let it go, Come to your breath, Or connect to your body, And then when it feels right for you, Return to the guidance. If you need to move, That's okay too, And if you fall asleep, Then sleep is exactly what you need today. All guidance is an invitation. The practice of yoga nidra starts now. Please guide your attention to the areas of your body that are in contact with the ground, And the surface below you. As you feel each point, I invite you to exhale, And sense and trust that you can rest back into the support of the earth that is holding you in space. Take a deep breath in, And as you exhale, Float your awareness down towards your heels. Breathe into your heels, And exhale, And allow your heels to drop down into the earth. Sense your lower back and pelvis, Breathe in, Exhale, And allow this area of your body to rest towards the earth. Travel up through your spine, Towards your shoulder blades, Breathe in deeply, Exhale, And invite the shoulder blades and upper back to soften into the support beneath you. Move your awareness to the back of your arms, Breathe in, Exhale, Rest back. Move your awareness to the back of your head, Breathe in to your skull, Exhale, And sense and feel the whole of your backside, Your skull, Spread and soften into the support holding you. And as the backside of your body melts into the support below you, Float forward to feel the front of your body. Let your whole face, Eyes, Cheeks, Jaw, Soften and rest back. Your chest, Throat, Heart and lungs, Resting back, Belly, Releasing all holding, Letting go. Legs heavy, Feeling the gentle pull of gravity, Your whole body nestled into your rest space. Deep breath in, Long breath out, Another deep breath in, Whole body sighing out. Now gently guide your attention into your heart centre, Right in the middle of your chest. Breathe in and out of this energetic centre, Anahata, The spiritual heart centre. Allow your heart to soften and open a little as you exhale. And if you're working with an intention, Sense and feel it rising up in your heart space. You might hear it silently repeated, Sensing the frequency of your intention to land into all the cells of your body. Feel and sense the whole physical body now. The skeletal system, The bones, Muscles, All the way out to the skin. As we journey around your physical body, You might sense and feel a blessing at each point that I mention, Receiving the frequency of rest and deep relaxation. Beginning with the point between your eyebrows, The hollow of your throat softening and resting, The right shoulder joint, The right elbow joint, And wrist joint, The tip of the right thumb, The tip of the index finger, Tip of the middle finger, Tip of the ring finger, Tip of the little finger on your right hand. Back of the hand, Your whole hand and fingers resting, The middle of the right wrist joint, The middle of the right elbow joint, Middle of the shoulder joint, In the hollow of the throat, Resting, Relaxing, The left shoulder joint, Left elbow joint, Wrist joint, Tip of the left thumb, Tip of the index finger, Tip of the middle finger, Tip of the ring finger, And the tip of the little finger, Palm of the left hand, Back of the hand, The whole left hand and fingers relaxing, Resting, The middle of the left wrist joint, The middle of the elbow joint, And the left shoulder joint, The hollow of your throat, Heart centre, Deep rest, Right side of the chest, Left side of the chest, Heart centre, Solar plexus, Navel centre, Left hip joint, Knee joint, Ankle, Left big toe, Second toe, Third toe, Fourth toe, And the little toe, The whole left foot and toes, Deep rest, The centre of the left ankle joint, The centre of the left knee joint, The hip joint, Navel centre, Right hip joint, Right knee, Right ankle, The right big toe, Second toe, Third toe, Fourth toe, And the little toe, The whole right foot and toes, Deep rest, The centre of the right ankle joint, The centre of the knee joint, Right hip joint, Navel centre, Deep, Deep rest, Heart centre, Hollow of the throat, Crown of the head, Sense the whole physical body, Deeply resting, Sense the whole body breathing, Without interfering with the flow of breath, Notice on the inhale fresh oxygenated air being received by the whole body, And on the exhale, The whole body releasing, Fatigue, Releasing exhaustion, Begin to count the breath cycles back from 20 down to zero, If you get lost, Start back at 20, And if you reach zero, Begin again, Whole body breathing in and out, 20, Whole body breathing in and out, 19, Whole body breathing in and out, With every cycle of breath, Sinking deeper and deeper into a restful ocean of relaxation, Release awareness of the breath, And become aware of the weight of your bones, Sense and feel the bones of your toes and feet, And the gentle pull of gravity, Drawing your feet towards the ground, Feel the weight of your legs, Heavy, The bones inside your legs, Weighting down, The shape of the entire pelvic bowl, Sinking into the space that it occupies, Whole length of the spine, Resting heavy, Your shoulder blades and neck and skull, All heavy, Completely surrendering with gravity, The bones inside your arms, Hands and fingers, Heavy, The whole skeleton, Lying like rocks at the bottom of a cosmic ocean, Deeply relaxed, Become aware of the spaces in between each bone, Joint and muscle, Spacious, Light, A subtle energy body, Floating in space, Resting and relaxed, The space all around body, And in between each bone, Joint and muscle, Now feel the physical body, And the subtle energy body, Completely and deeply relaxed, Floating in space, Now in the field of this deep cosmic ocean of relaxation, You will hear my voice again in two minutes, In this sacred resting space, Gently guide your attention into the point between your eyebrows, And deep behind the veil of your eyelids, Chid Akasha, Chid Akasha, The space of consciousness, And invite your guides, Teachers, Mentors, Or perhaps well-rested ancestors to meet you here, Inside this relaxation capsule, This wisdom council could be in the form of plants, Beings, Known or unknown, Invite them to rest with you, Perhaps they share a blessing, Or offer you a message, What would they share with you right now, Whether you received a message or not, Thank your wisdom council, Now remember your intention, Sense, Feel or hear your intention and its frequency, Pulsing, Vibrating, In the cells of your body, It's now time to slowly come back, But if you're off to sleep, Please continue to rest now, And if you're waking up, Feel into your physical body, Very slowly and gently, Take a couple of deep breaths, Feeling into your feet and toes, Your hands and fingers, Take your time to relax your body and mind, Take your time, Don't rush, And on your next breath, You might like to stretch out your heels, Your arms above your head, And roll over to your side, As the practice of yoga nidra for deep bone relaxation is now complete, In your own time, When you're ready, You can sit up, Perhaps move towards a notepad or a journal and free write, Remembering anything you like from the practice, Or anything that comes to mind, Thank you so much for practicing with me today, And resting your body, Mind and soul.