I’ve taken this from my Yoga classes and adapted Yoga Nidra for a Deep pseudo- hypnotic body scan.
And as you find yourself reading these words, your eyes darting across the lines from left to right you didn’t even think about that did you? Blinking, inhaling, exhaling gently recognising each letter and how it aligns into each word, how the letters all seem to fit, the vowels and the consonants slotting in to the right order to form the words that you are reading, here and now, you might begin to notice just how easy it is to get comfortable… how your body naturally knows how to settle into just the right position… allowing yourself to adjust as needed… so that your head and neck feel completely supported.
And as you take in a deep, gentle breath… that’s right… letting it out ever so slowly… you may become aware of the rhythm of your breathing, flowing effortlessly. Inhaling deeply… and exhaling slowly… as you begin to notice a subtle shift… a sense of calm washing over you.
Perhaps you can imagine each breath as a soft ribbon of color, drifting effortlessly into your lungs… swirling gently within… before flowing out again… each breath carrying away any tension… any thoughts that no longer need your attention. And with each slow, easy exhale… 3… 2… 1… you allow yourself to settle even more deeply into comfort.
And as you continue breathing naturally… easily… perhaps you begin to notice a gentle warmth at the very top of your head. A soft, soothing sensation… like a warm, comforting embrace… spreading across your forehead… into your temples… down through your cheeks and jaw. And as that warmth moves, it invites each tiny muscle to let go… to soften… to relax completely.
And you might not even notice at first… but your breathing has already begun to slow down… becoming so steady… so effortless… as a deep sense of peace begins to grow within you.
And with each breath… you may become aware of how your neck begins to release… the back, the front, the sides… simply letting go… your shoulders easing down, feeling lighter… looser… as if they’ve been waiting for this moment to simply relax. And it’s okay to let that happen now.
Breathing in comfort… breathing out any tension… 3… 2… 1… deeper… deeper…
And as you feel this wave of relaxation moving through your arms, down into your hands, your fingertips… there’s a sense of lightness… as if your body knows exactly how to relax in just the right way for you.
And as your chest opens up, your stomach softens, you might find it so easy to simply allow this relaxation to spread down into your hips… your legs… your knees… flowing down, down, all the way to your feet… and with each breath, it feels so good to relax even more.
it feels so good to relax even more
In a moment, I will count down from 5 to 1… and with each number, you may find yourself drifting even deeper into comfort… feeling lighter… freer… as if floating in a gentle, peaceful space.
5… A wave of relaxation moves through you…
4… So calm… so at ease…
3… Letting go of anything unnecessary…
2… A deep trust in this moment… knowing you are always in control…
1… That’s right… just relaxing…
And now, imagine yourself stepping onto a beautiful boardwalk… the kind that invites you to walk without effort… each step light and easy… the warmth of the sun touching your skin in just the right way… the air filled with a gentle, soothing breeze.
As you walk along, you might notice a wooden stairway ahead… smooth, sturdy, welcoming… with twelve steps leading down into even greater relaxation. And as we take each step together, you may find yourself settling even deeper… enjoying this moment completely.
12… Feeling lighter…
11… Each step drawing you into comfort…
10… Deeper and deeper into relaxation…
9… A wonderful sense of ease…
And as you continue descending, you may already notice how much more relaxed you feel… how easy it is to enjoy this journey.
