Yoga Nidra For Deep Rest, Ease & Calm

Deep Rest Yoga Nidra (22 minutes)

This short Yoga Nidra will support your nervous system, offering a space of calm and deep rest. Simply create a nurturing space to lie back and listen as I guide you inward on a journey into rest.

Perfect for beginners to this practice.

Transcript

Hello,

This is Britta and welcome to the practice of Yoga Nidra for deep rest.

This beautiful practice invites you to rest deeply as your senses withdraw from the busy world of doing and drop into a place of stillness,

Ease and calm.

Begin by getting yourself really comfortable,

Either lying on your bed covered with a duvet or a blanket or on a yoga mat with a bolster beneath knees or a pillow under the head.

Dim any lights and you may like to use an eye cover over the eyes,

Closing them softly as you begin to let go of the outer world.

So take as much time as you need to settle and to create a safe,

Warm and comfortable space for yourself.

Settle back,

Get comfy and as you begin to settle with your body settling,

Feel also how your mind starts to settle,

Knowing that there's nothing that you need to do and that nothing is required of you to benefit deeply from this practice.

I invite you to simply listen with a gentle awareness on my voice as I guide you on a Once you drift off,

Then just pick up my guidance when you next become aware of it and continue letting go,

Drifting,

Listening gently,

Letting go.

Once you're comfortable,

Take a conscious breath into your body,

Through your nose and when you're ready to exhale,

Open the mouth and exhale fully.

Once more,

Take a deep breath into your belly,

Open the mouth and exhale fully and allow your awareness now to settle into the heart space at the centre of your chest.

You may sense a gentle rise and fall of the breath in this space,

A sensation of lifting and expansion on the inhale and how the chest softens and drops as you exhale.

And as you rest your awareness at your heart,

Let's set a resolve or an intention for this practice.

Listen to any inner callings and desires that you may have as you connect to your own heart.

Or you may like to repeat my words with a positive affirmation if this resonates for you.

As I surrender and let go,

I find deep rest and peace within.

As I surrender and let go,

I find deep rest and peace within.

Feel free to use this or create your own and repeat it three times with each inhale and exhale.

As I surrender and let go,

I find deep rest and peace within.

As we begin the rotation of consciousness,

Allow your awareness to float gently to each part of the body as I mention it.

Simply sensing,

Observing and experiencing sensation and any fluctuations that you feel within that body part.

We'll start by bringing awareness to your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the right hand,

Wrist,

Elbow,

Shoulder,

Armpit,

Right side,

Waist,

Right hip,

Knee,

Ankle,

Sole of the right foot,

Your big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the whole right side of your body as sensation,

Whole right side of your body alive with sensation.

Allow your awareness now to drift to your left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

In the back of the left hand,

Wrist,

Elbow,

Shoulder,

Armpit,

The left side,

Waist,

Hip,

Knee,

Ankle,

Sole of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the whole left side of your body as sensation and awareness,

Whole left side of your body sensing.

Bring your awareness now to both your heels on the right and the left,

Both calves,

Backs of both knees and the backs of both thighs,

Your glutes,

The back of the pelvis,

Lower back,

Sacrum,

And the whole of your spine from your tailbone to your neck.

Your whole back sensing,

The right shoulder blade and the left shoulder blade,

The back of the neck and the back of your head,

The crown of your head,

Sense your whole back body melting backwards into the surface beneath you,

Sensing the fullness,

The whole volume and observing all sensations in the whole of the back body.

Now bring your awareness to rest in space between your eyes,

Sense this gap widen,

The right eye and the left eye,

Bridge of the nose,

Forehead,

Temples,

Right cheek and left cheek,

Jaw,

Space within your mouth,

Tip of the tongue,

Root of the tongue,

Feel the whole face dissolve under the gaze of your awareness.

Bringing your awareness to the base of your throat,

To your heart space,

Left chest and collarbone,

Right chest and collarbone,

Front of your ribs,

Solar plexus,

Navel centre,

Abdomen,

Lower abdomen,

Pubic bone,

Groin,

Both front of thighs,

Right and left,

Both kneecaps,

Shins,

Tops of both feet.

Sense the volume of the front body softening,

Sensing its fullness and volume sensation.

Bring your full awareness to both sides of the body,

The right side and the left side together,

Sense the volume of the body resting into the earth,

Sensing its fullness and volume.

Now sense the whole body,

Whole body,

Alive with sensation,

Deeply resting,

Calm and at ease,

Whole body resting deeply.

Observe your natural breathing rhythm,

Sensing the cool air entering the nose,

Sense how it travels into the belly or the chest and sensing the warmer air on each exhale.

Warm air entering the nose,

Exiting the nose,

Temperature changes and fluctuations.

And take a slightly deeper breath into the abdomen when you're ready.

And on the exhale opening the mouth,

Dropping the jaw,

Exhaling with a sigh.

When you're ready inhale deeply once more,

Allowing the breath to rise up into the ribs and chest,

Then opening the mouth to exhale fully.

Letting the breath go slowly out,

Letting it go,

Becoming heavier as you sink back into the support beneath your body,

Drifting back and allowing your breath to become soft,

Gentle and natural once more.

Naturally breathing,

Bring awareness to the full weight of your body resting,

Feel the connection of the back of your head and neck,

The shoulders and spine,

Hips,

Legs and feet,

Arms and hands.

The whole weight of the body resting.

Become aware of your right arm,

Right leg and right side of your body,

Sensing lightness and spaciousness in the whole side,

The whole right side.

And as you feel this imagine the left side moving into darkness,

Bright and light on the right side and darkness on the left side.

Now move your awareness across the midline of your body to your left side and as you do so imagine the right side of the body dimming as though the lights are fading.

And sense the whole left arm,

Left leg and side of body becoming bright and light and spacious throughout the whole left side of your body.

Dark on the right and light on the left.

Now begin to experience the full volume of your body as you let your awareness move easily from right side to left side,

Sensing all different sensations,

Feeling your body spreading light and brightness throughout the whole of the body.

The whole of the body light and bright.

Sensing brightness in all of the points that we've travelled around the body.

Perhaps imagining this like a universe of stars in the inky darkness of the night sky,

Bright light stars in the darkness of the night sky.

Allowing yourself the opportunity to rest deeply in this state of peace,

Calm and ease.

Gently breathing,

Gently being breathed.

Whole body resting.

Sensing the breath within your heart space once more.

Repeating your sankalpa or intention as your awareness rests here.

As I surrender and let go,

I find deep rest and peace within.

Remind yourself of your own sankalpa if you made a different one and repeat that.

Sense how deeply you are resting and recovering in this space of yoga nidra.

And as we begin to find our way back to this present moment and reawaken out of this yogic sleep,

Do so slowly and mindfully,

Taking care of your own needs as you begin to relax.

Begin to slowly lift your awareness back up and reawaken.

Start by noticing any sounds that your ears can hear from the space around you or the wider environment.

Noticing how they drift in through the ears,

Into the inner ears,

And how those sounds fade away.

Sounds of my voice,

Sounds of your body and breath,

Sounds within your environment.

When you're ready,

You can begin to gently deepen the breath,

Taking a deeper inhale to the stomach,

Energising that breath,

Energising the heart and the lungs.

And on the exhale,

Breathing out fully,

Letting go,

Inhaling deeply to bring some energy in,

Exhaling fully,

Allowing the awareness to slowly reawaken.

Bringing tiny movements into hands and fingers,

Rotations of the wrists,

Wiggling the toes,

Rotating the ankles.

You may like to stretch and come to a sideline position to rest before you get up and move into your day.

And again,

Do take as much time as you need to do this.

Know that there's no rush.

Be kind to yourself.

Notice how you're feeling and what you are observing about yourself as you return.

Thank you so much for listening.

Thank you for being here.

Thank you for your practice today.

Namaste.

Reviews

I found this very relaxing and safe.