I Am Yoga Nidra For Letting Go Into Restoration | 30 Minutes

This 30-minute Yoga Nidra practice invites you into deep rest, where letting go allows the body to naturally restore health and wellbeing. Through gentle guidance and spacious pauses, you’ll be supported in releasing effort, softening tension, and settling the nervous system.

The intention for this practice is:
“The more fully I let go, the more fully my body can restore health and wellbeing.”

No experience is necessary. Simply lie down, get comfortable, and allow yourself to rest as awareness moves through the body and breath.

Transcript

Welcome to today's nidra practice.

A healthy nervous system keeps us relaxed yet alert,

Emotionally stable,

And appropriately reactive.

Today's meditation will help us move through our days while maintaining that balance between our sympathetic and parasympathetic nervous system,

Or better known as fight-or-flight and rest-and-digest.

As we balance our body,

Minds,

And energetic systems,

We will use the following intention.

The more fully I let go,

The more fully my body can restore health and well-being.

Before we begin our practice,

There is one practice I want to describe before we start,

And it's a physical body practice called the bumblebee breath.

When we get to that practice,

Very simple,

You put your lips together,

Your teeth lightly touching,

You might want to try this now,

Tongue towards the front and the roof of your mouth.

This is going to maximize the vibratory impact in your skull.

While you're doing it,

If you want to raise and lower the pitch,

Remember no one is watching or listening but you.

It creates a complete absorption and it's a very powerful and very beautiful way to begin the practice.

So don't worry if you're doing it right or wrong,

Just hum along with me.

Now let's begin our practice.

Lying down,

Make yourself comfortable,

And then take a moment to make yourself even more comfortable.

Close your eyes and begin to quiet the mind,

Leaving the thinking mind and entering the feeling mind.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Relax,

Trust,

And let go.

Breathe in fully,

And as you exhale,

Exhale with a deep sigh.

And again,

Breathe in fully,

And exhale with a deep sigh.

Let go even more.

Feel a deep sense of contentment and peace in your heart.

Listen to the following intention with your whole body.

The more fully I let go,

The more fully my body can restore health and well-being.

I will guide you in the next phase to enter a deeper and subtler level of relaxation through the bumblebee sound and breath.

If you'd like,

You can use your thumbs to gently close your ears just tight enough so that you can still hear me,

Resting the remaining fingers on either side of the forehead.

If you have any kind of hearing aids or if this is discomfort to you,

You do not need to do this portion.

In a moment,

We'll take a deep breath,

And with closed lips,

We'll begin to hum the sound of a bumblebee.

If you'd like,

Changing the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.

Now take a breath and follow me.

And continue as you are fully using your exhale,

Inhale again,

And continue.

And continue for a few more breaths.

Now stop bringing your arms by your side and be still.

Bring your total undivided attention to your whole body.

Feel the stimulating impact of the vibration extending throughout the whole body.

Notice how your attention feeds your energy.

Observe your energy field expand and grow,

Extending everywhere and filling every nerve and cell of your body.

Now bring your attention to the eyebrow center.

Empty your mind into the flood of energy.

Let it melt and merge into the experience of the energy body expanding beyond all boundaries.

Drop into complete silence and deep stillness.

Bringing your awareness to your body.

Lift your right leg a few inches off of the floor or your mat,

And continue to breathe normally,

Holding the leg up,

Holding it.

Now exhale and release the leg to the floor.

Let go completely.

Feel heaviness flooding the leg.

Lift the left leg a few inches off of the ground.

Continue to breathe as you hold,

Hold.

Exhale,

Release the leg.

Let go completely.

Feel heaviness flooding the leg.

Tense and lift your glutes,

Hips,

And pelvis off of the floor.

Hold,

Hold.

Let go and drop.

Surrender to gravity.

Now make fists and contract the arms very tightly until they lift just a little bit off of the floor.

Continuing to breathe,

Holding,

Hold,

And let go.

Let go completely.

Surrender to the field of gravity pulling you down deeper.

Sinking deeper and deeper.

Melting into the floor.

Take a moment to adjust your body so you are completely still and comfortable,

But do not fall asleep.

Throughout this entire period,

Remain relaxed and motionless,

Alert and conscious.

Stay in touch with my guidance at all times.

Allow any disturbances,

External or internal,

To draw you deeper within.

In yoga nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness,

And peace.

From that very relaxed state,

Follow my guidance and we will begin a breath called so hum breath.

Starting breathing through your nostrils,

Guide your breath and attention steadily from that point just between your eyes called the third eye,

Along the spine,

Ending at the base of your spine.

As you exhale,

Guide your attention on your breath upwards along the spine,

All the way up to that space right between your eyebrows,

The third eye.

Continue with that breath,

Inhaling from the third eye all the way down to the base of the spine,

And exhale upwards along the spine all the way back to the third eye.

Stay focused and feel the energy follow your attention along the spine.

Now we will integrate the breath with the non vocal sound of so hum.

With each inhalation,

Feel the sound so as the breath follows from the third eye all the way down to the base of the spine.

And with each exhalation,

Feel the sound hum flowing up the base of the spine all the way back to the third eye.

Remain totally absorbed in the subtle vibration and sound,

Absorbed in the energy moving along the spine.

Sound,

Breath,

Sensation,

And attention in complete synchronicity.

Experience it.

Be deeply engaged,

Totally absorbed,

Completely merge into oneness.

Now breathe normally.

Bring your attention to rest at the third eye.

Experience a deep stillness extending everywhere.

Feel your whole body lying still.

Feel safety and comfort.

Give yourself the permission to enter the deepest level of relaxation right now.

Let go.

Let go completely.

Drop into that silent space where all doing stops.

Enter an effortless state of being.

Follow my guidance as we move our attention through different parts of the body.

Let your detached attention release the dormant healing power trapped in the meridians and carried to organs,

Bringing healing from within.

As I guide you from point to point,

Remain in non-doing,

Silent awareness.

Resolve to yourself that you will stay alert and awake.

Now bring your undivided attention to the brow center or third eye,

Pit of the throat,

Right shoulder,

Elbow,

Wrist,

Right thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Right wrist,

Elbow,

Shoulder,

Pit of the throat,

Left shoulder,

Elbow,

Wrist,

Thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Left wrist,

Elbow,

Shoulder,

Pit of the throat,

Middle of the chest,

Right side of the chest,

Middle of the chest,

Left side of the chest,

Middle of the chest,

Navel point,

Middle of the pubic bone,

Right hip,

Ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Right ankle,

Knee,

And hip,

Middle of the pubic bone,

Left hip,

Knee,

Ankle,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Left ankle,

Knee,

Middle of the pubic bone,

Navel point,

Middle of the chest,

Pit of the throat,

And back to the brow center or third eye,

Gather your attention at the brow center,

Let the non-doing presence fully manifest in your brow center,

Observe the vast stillness and silence,

Resting in this vastness,

Allow whatever comes into your field of awareness to be present without comment or judgment,

Witness it as it floats by like clouds in the sky,

Give yourself permission to enter into the deepest level of relaxation right now,

Let go,

Nothing to do or achieve,

Dissolve and disappear into stillness,

Open,

Empty of all doing,

All past,

All future,

Merge into this space and be empty,

Sensations,

Thoughts,

Images,

Floating by like clouds on a clear blue sky,

Letting it all gather and dissipate,

Come and go,

Be the space in which all is happening,

Allow yourself to receive the following intentions as I repeat them,

Let your whole body listen to what I say,

The more fully I let go,

The more fully my body can restore its health and well-being,

I am steady in the midst of life situations,

I respond to each moment with calm,

Clarity and conviction,

Allow these intentions to go to the deepest levels of recognition with no hesitation,

Know that your higher self recognizes,

Honors and accepts your intention,

Have faith and trust that it has been heard and is being acted upon by a higher power,

The higher power is the source within you,

There is no need for you to do anything about it,

Just experience,

Establish yourself firmly in faith and trust to receive the grace,

Protection and guidance of the higher self within you,

The more often you go to your source,

The easier it will be to return there and the longer you can stay there,

Now you have prepared the base from where you can carry out your intentions with life and interpersonal relationships with the integrative power of love and the source within,

You are the emissary of light and love,

Carry it everywhere you go to everyone you meet,

Now begin to become aware of the rising and falling of your breath,

Slowly feel yourself beginning to rise to the surface of awareness,

Sense the body resting,

The quality of the air as it touches your skin,

Gradually you can move as if you are waking from a restful sleep,

If you like you can bend your knees and pull them closer to your chest,

Perhaps rocking sideways gently,

Take your time,

Do not hurry,

Turn onto your right side and curl into a fetal position or whichever side is most comfortable for you,

Feel the safety,

Comfort and protection,

Listen to the following intentions with your whole body,

The more I fully let go,

The more fully my body can restore its health and well-being,

I am steady in the midst of life situations,

I respond to each moment with calm,

Clarity and conviction,

Every time you find yourself in reaction,

You are empowered to replace it with these intentions,

Now if you like you can gradually begin to move and begin to sit up with your eyes still closed,

Continue to stay deep in this deep inner experience,

Regardless of what you consciously recognize that has or has not changed,

Know that something deep within you has shifted to connect you with these intentions,

Become aware of your body and bring a deep sense of peace and contentment with you as you bring your attention back to the body,

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat,

Be still and be grateful,

Know that you can easily enter here again and again,

Now you may gradually at your own pace open your eyes,

Thank you for sharing this ancient practice of yoga nidra,

Namaste

Reviews

great meditation loved it