Yogic Relaxation Techniques – Yoga Nidra

Instructions:
You can read through all the instructions given in this section and then try to go through the different stages yourself. You may find you go through the legs and arms tensing and relaxing and then the mind wanders off. If this is the case, make a recording of the instructions and play them back, this will help to keep the mind focused, making it easier to relax. If you record the instructions do not read the information in brackets. Talk in a smooth, even and gentle voice.

1. After making yourself comfortable, take a couple of deep breaths. Release the air through the mouth and tell the body to let go.
2. Bring the awareness to the right leg. Stretch the leg (if you tend to get cramp in the feet do not point the toes). Breathe in and lift the leg about an inch off the floor. Hold the breath and squeeze the leg as tight as you can…. tighter. (Hold for a count of 5-10). Let the breath rush out of the mouth and the leg flop to the floor.
3. Bring the awareness to the left leg. Stretch the leg. Breathe in. Lift the leg and hold. Squeeze the leg as tight as you can. (Hold for a count of 5-10). Release.
4. If you like, you can roll the legs in and out, find a comfortable place for them to rest and then let them be. Forget about them.
5. Bring the awareness to the right arm. Stretch the arm and spread the fingers. Make a tight fist. Hold the breath and squeeze the arm with all your strength. (Hold for a count of 5-10). Release.
6. Bring the awareness to the left arm. Stretch the arm and spread the fingers. Make a tight fist. Breathing in, lift the arm and squeeze as tight as you can. Hold. Release.
7. Bring the awareness into the shoulders. Bring the shoulders up towards the ears, in towards the chest and down towards the toes. Hold. Release.
8. You can roll the arms in and out, find a comfortable place for them to rest and let them be.
9. Now take the awareness down into the buttocks. Breathing in, tense the buttocks as tight as you can. Tighter. Hold. Let the breath rush out and release.
10. Become aware of the belly. Breathing in, push the belly up like a balloon.

Yoga Relaxation Techniques – Yoga Nidra