Yoga Nidra For Emotional Balance

This Yoga Nidra practice is designed to help you find steadiness in the midst of shifting emotions. Through gentle body awareness, breath, and guided imagery, you’ll be invited to explore and harmonize inner feelings, restoring a sense of balance and ease. A supportive practice for emotional clarity, resilience, and deep rest.

Transcript

Welcome to Yoga Nidra.

Go ahead and lie down in Shavasana.

Place a bolster or pillow under your knees to help support your lower back.

Place another thin pillow or folded blanket under your head to keep your neck neutral.

Cover yourself with another blanket to help you relax even more.

And to keep you warm throughout the meditation.

Once you lie down,

Separate your feet wider than hip distance with your heels turning in and your toes turning out.

Spread the arms down and away from your body with your palms facing up.

Go ahead and take the next few moments to make any adjustments that you need so that you're very very comfortable.

As your body begins to settle,

Start to notice your body on the floor.

Become aware of your body lying down on the floor.

Notice that space between body and floor and notice all of the meeting points between body and floor.

Back of your head and the floor,

Back of the arms and the floor,

Back of your hands and the floor,

The whole back and the floor,

Buttocks and the floor.

Notice your whole body lying down on the floor.

And now we are going to practice rotation of awareness.

For this practice all you do is bring your awareness,

Your attention mentally to the area of the body that I mentioned.

So the body will stay still and the mind will move from one part right to the next.

Bring awareness to your right hand,

Tip of your right thumb,

Tip of your index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the right hand,

Back of the right hand,

Center of the right wrist,

Lower arm,

Right elbow,

Upper arm,

Right shoulder,

Right armpit,

Right side of the waist,

Feel the right hip,

Top of your right thigh,

Right knee,

Right shin,

Right ankle,

Top of the right foot,

Sole of the right foot,

Heel of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Move your awareness to your left hand,

Feel your left hand,

Tip of your left thumb,

Tip of your index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your left hand,

Back of the left hand,

Center of your left wrist,

Lower arm,

Left elbow,

Upper arm,

Left shoulder,

Left armpit,

Left side of your waist,

Feel your left hip,

Top of your left thigh,

Left knee,

Left shin,

Left ankle,

Top of your left foot,

Sole of your left foot,

Heel of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Now move the awareness to the back of your head,

Feel the back of your head,

Back of your neck,

Back of the right shoulder,

Back of your left shoulder,

Feel your spine,

Feel your entire back,

Right butt cheek,

Left butt cheek,

Back of your right leg and back of your left leg.

Now move the awareness to the top of your head,

Feel the top of your head,

Scalp,

Forehead,

Right eye,

Left eye,

Right eyelid,

Left eyelid,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right ear,

Left ear.

Now feel the inside of your ears,

Feel the outer rims of your ears,

Right cheekbone,

Left cheekbone,

Right nostril,

Left nostril,

Tip of your nose,

Upper lip,

Bottom lip.

Now feel the inside of your mouth,

Notice,

Feel sensations inside of your mouth,

Tongue,

Upper teeth,

Bottom teeth,

Feel the inside of your mouth.

Now feel your throat,

Right side of your chest,

Left side of your chest,

Center of your chest,

Navel,

Lower abdomen.

Now feel your right leg and feel your left leg,

Feel both legs together,

Feel the right arm and feel the left arm,

Feel both arms together,

Feel the right hand and feel your left hand,

Feel both hands together.

Now feel the right side of your body,

Feel the left side of your body,

Feel the front side of your body,

Feel the back side of your body,

Feel the inside of your body,

Feel the outside of your body and now feel your entire body so you become aware of all of those parts at the same time.

Feel your entire body,

Notice your body on the floor and now move the awareness to your nostrils.

Begin to notice the feeling of the breath as it goes in and out through your nostrils.

Notice the feeling of the breath as it goes in and out through your nostrils,

Letting the breath be effortless.

Simply observe and welcome the rhythm of your breath and now keeping your awareness at the nostrils and without changing the rhythm of your breath,

Start to count your breaths back 27 to 1 so you're counting effortlessly on each exhale.

Every time that you exhale,

Body and mind go into a state of deeper and deeper relaxation.

Every time that you exhale,

Body softens into the ground even more.

If you lose your count,

Just go back to 27 and start over so no rush,

No effort to finish your count.

Count back 27 to 1 and now let go of your count and remember a time when you felt angry.

What makes you feel angry,

Agitated?

Remember a time when you felt angry.

Just let the feeling,

The memory come up on its own.

No effort and now think of a time when you felt calm.

Think of a time when you felt calm and grounded and now go back to the feeling of anger.

Welcome and allow the feeling in your body.

Where in your body do you feel angry?

Now go back to the feeling of calm and grounding.

Where in your body do you feel calm?

Where in your body do you feel calm?

And now welcome both feelings into your presence,

Angry and calm.

So you welcome and allow both feelings into your presence.

Feel both at the same time,

Angry and calm.

Now think of a time when you felt pain,

Physical pain.

Where in your body do you feel pain?

Welcome that feeling of pain in your body.

Now think of a time when you felt pleasure,

Maybe something you touched,

Something you ate,

Tasted or something you saw,

Something you felt or something you heard.

What makes you feel pleasure?

Allow and welcome the feeling of pleasure.

Now go back to that feeling of pain.

Allow the feeling in your body,

That feeling of wanting it to go away.

Now go back to that feeling of pleasure,

That feeling of wanting more of it.

And now feel both at the same time,

Pain and pleasure.

So you welcome and allow both into your presence.

Feel both pain and pleasure.

Now think of a time when you felt helpless,

Perhaps something that you wanted to do,

Something that you wanted to take action on but felt that you couldn't.

Welcome that feeling of helplessness.

Allow the feeling of helplessness into your presence.

Now think of a time when you felt powerful,

Ready to take action.

Where in your body do you feel powerful?

Notice the feeling of powerfulness in your body.

Now go back to the feeling of helplessness.

Feel it in your body.

Go back to the feeling of powerfulness.

Feel it in your body.

And now feel both at the same time,

Helplessness and powerfulness.

So you welcome and allow both feelings into your presence.

Feel both helplessness and powerfulness.

Now think of a time when you felt fearful,

A time when you felt fear.

What makes you feel fear?

And now think of a time when you felt confident.

Allow and welcome the feeling of confidence.

Remember that time when you felt so confident,

Self-assured.

And now go back to the feeling of fearfulness.

What makes you feel fear?

Go back to the feeling of confidence.

What makes you feel so confident?

And now welcome both into your presence,

Fear and confidence.

So you welcome both into your presence.

And now bring your awareness to that space between your eyebrows.

Imagine that you're staring at a blank screen.

Begin to observe the thoughts passing through the screen of your mind.

Welcome and observe the thoughts passing through the screen of your mind.

And now as you become more and more effortless,

Ask yourself,

What am I thinking right now?

As you become more and more effortless,

Ask yourself,

What am I thinking right now?

And observe the thoughts that pass through.

Simply observe the thoughts.

As you become even more effortless,

Ask yourself,

Who is aware of these thoughts?

Who is aware of these thoughts?

And now move the awareness to the center of your chest.

And ask yourself the question,

What am I feeling right now?

What am I feeling right now?

Let the feelings come up on their own.

Simply observe and welcome.

And now as you become even more effortless,

Ask yourself,

Who is having these feelings?

Ask yourself,

Who is having these feelings?

Observe and welcome.

And now bring your awareness back.

Begin to wiggle your fingers and wiggle your toes.

So you slowly add movement back into your body.

Start to bend your knees one at a time.

So the soles of your feet come flat on the floor.

When you're ready,

Roll to the right side and sit up in fetal position.

Make a little pillow with your hands and curl in.

When you're ready,

Use your left hand to press you up to sit.

Keep your eyes closed.

And allow yourself to observe how you feel.

Without a right way to feel.

Welcome and observe.

Now take your hands together at your heart.

Lower your chin to your chest.

Keep your chest lifted.

And take a deep breath in.

And deep breath out.

Allow yourself to gradually open the eyes and stare softly at the ground in front of you.

When you're ready,

Lift your chin back up.

The practice of yoga nidra is complete.