Relaxation Meditation – Yoga Nidra

Twenty years ago I began teaching relaxation to veterans and others suffering PTSD (post traumatic stress disorder).

One of the most effective methods to help them relax, as well as using specific yoga postures was teaching the Yoga Nidra technique.

The method of systematically relaxing certain body parts helps the brain to relax and in doing so allows the entire nervous system to begin to move into the para sympathetic state. This relaxes the diaphragm sufficiently to begin conscious breathing.

Lets begin here:

Find a quiet space to lie on your back (bolster under knees if your back is uncomfortable also small one under neck if necessary).

Let your arms release away from your body, palms turned upwards. Your feet will rest hip width apart, with your toes falling outwards. If they don't, start a small jiggling movement through your entire body to ‘loosen up’.

Gently close your eyes, a eye pillow (with natural fragrance of lavender oil) can be nice to relax the eyes. Check your body is symmetrical, imagine a line running from the crown of your head down through to the centre space between your feet.

This relaxation posture already begins to influence your consciousness and will

allow for relaxation and the energy flow through your body to be restored.

Now we have to give the mind something to engage with!

Bring your attention inwards and become conscious of your breath. Don't let the mind fall into judgement, rather become the observer of the breath. The gentle in breath and the gentle out breath.

As you move through the meditation take as long as you need to at each stage. If you are unable to connect with any body part, simply apply a little tension to that area and then release with the breath.

As we go through the physical body, if you come across a part of your body that you can’t actually feel then just slightly tense it, the release it. Pay a little more attention to this area.

Relax the top of your feet, the underside of your feet.

Relax your ankles, the bones of the feet,

Relax your calves and shin bones

Relax the underside of your knees, the upper knee

Relax the underside of your legs, relax the top of the legs

Relax the sitting bones

Relax the buttocks

Relax the hips

Relax the lower back

Relax the belly

Relax the middle back, the upper back

Relax the chest

Relax the underside of the shoulders, the tops of the shoulders

Relax the underside of the upper arms, the elbows

Relax the underside of the lower arms,

The back of the wrist, the back of your hand, your fingers

Relax the palm of your hand, the front of your wrist

The lower arm, the upper arm

Relax your throat, the back of the head, the skull, the skin on the skull

The forehead, eyebrows, the eye bone, eyes

Relax your cheeks, cheekbones

Relax your nose,

Relax your ears, your lips, your tongue, and your jaw

Allow your entire body to relax

Your entire body to breathe

Namaste,

Megan

The recording for this meditation will be uploaded shortly.