Welcome to the third practice in your course on relaxation using Yoga Nidra. Take these first few moments to get really comfortable.
Just as before, find that supine position on a rug or yoga mat. Use cushions or yoga bolsters for extra support or comfort if you need to. And perhaps a folded blanket beneath the head or shoulders.
Take your time to release any little niggles you might be feeling; to move any clothing that’s irritating your skin.
And when you’re ready, find stillness. The legs are wide with the feet dropping out to the sides. The arms are wide with the palms facing up to the ceiling.
Coming back to your time, now. There’s no pressure. There is nothing to do but lie still in great comfort, and allow yourself to be guided.
In Yoga Nidra, we often use opposites to extend that peaceful state in which the body is completely relaxed, but the mind is awake and alert. By working with opposites, we experience how much power the mind has over how we feel.
To start, let’s come to the breath. Simply notice the breath. Observe the natural flow; the movement of air in, and out. No need to control it. Your body knows what to do.
How is the breath today? How does it feel?
Now, bring the awareness to the right foot and leg. The whole of the right foot and leg — from the tips of the toes right up to the top of the hip. Just noticing.
Complete awareness of the whole of the right foot and leg.
And then allow the foot and the leg to be heavy. Really heavy. Give away all tension in that leg — allow the ground beneath you to provide support. Surrender to that support.
The right foot and leg are heavy.
And then bring the awareness to the left foot and leg. From the tips of the toes, all the way up to the top of the hip.
You are completely aware of the whole of the left foot and leg.
And allow the foot and leg to be heavy. No effort.
The left foot and left leg are heavy.
Now, come to the right hand, and the arm. Become aware of the whole of the right hand and arm — from the fingertips up to the top of the shoulder. You don’t need to do anything: just notice.
And allow the right hand and arm to be heavy. All tension evaporates.
The right hand and arm are heavy.
Bring the awareness to the left hand and arm. The whole of the hand and the arm; fingertips to shoulder.
And allow the left hand and arm to be heavy.
The left hand and the left are arm are heavy.
Notice both of the legs and both of the arms: the legs and the arms are heavy.
Become aware of the whole of the torso. The abdomen; the waist; the ribcage. The chest. The shoulders. The whole length of the spine.
You’re completely aware of the whole of the torso — and then allow the whole of the torso to become heavy.
The spine is free from tension. The chest moves effortlessly with the breath. The torso is supported by the ground.
The whole of the torso is heavy.
And then notice the neck, and the head. The whole of the neck and the head.
The neck and the head are heavy.
Become aware, now, of the whole body. One perfect, complete, interconnected unit.
You are aware of the whole body.
And the whole body is heavy.
Breathing gently here for a few moments.
Now, starting at the very tips of the toes, imagine that the body is starting to become light.
A weightlessness is beginning there in the toes and then travelling up through the legs — the legs become light.
The hips and the spine and the whole of the torso become light.
The shoulders, becoming weightless; and the arms and the hands become light.
The head — becoming light.
This lightness travels to every part of the body until the whole body is completely weightless.
It’s almost as if the whole body could float up away from the ground.
Completely weightless. Completely effortless.
You are light. You are free.
And breathe here for a few more moments; until you hear my voice again [OR BELL?].
[Pause – 1 min]
And gently start to welcome those deeper breaths back into the body. Chest rises with the breath.
Your practice is complete. Start to move the fingers and toes softly. And then take the arms overhead for a long stretch from the feet to the hands.
In your own time, you can open your eyes.
”In Yoga Nidra, we often use opposites to extend that peaceful state in which the body is completely relaxed, but the mind is awake and alert.