Hello,
My name is Didem.
Welcome to this Yoga Nidra practice for deep rest.
This effortless guided meditation is an invitation to pause.
And lean into the timeless nature of your being.
Now find a quiet and comfortable place where you can relax so deeply.
Before we begin,
You might wish to gather any pillows or blankets.
To feel deeply supported.
You might wish to cover the eyes with an eye mask to create a sanctuary for this sacred rest.
Take your time to come into complete stillness.
There is no rush.
As you lie down,
Notice if there are any further adjustments you might need to feel fully supported.
Now gently close down the eyes.
And start to notice the weight of your head.
Let it sink deeper into the support beneath you.
Let your eyes fall back into their sockets.
And release the muscles of the eyes.
Release any tension between the brows.
Let your jaw loosen.
Let your tongue soften Imagine the mind letting go.
As you pull away from the realm of thinking and analysing.
Allow thoughts to drift away like clouds in the sky.
Without the need to control.
As your eyes rest behind closed eyelids.
Bring your awareness to hearing,
Sensing and feeling.
Bring your attention to sounds as they travel in and out through the ears and notice the pause in between sounds.
Notice the silence between my words Feel your body get heavier and heavier.
As it surrenders to the sweet pull of gravity Let your eyelids get heavier as you slowly enter the realm of deep rest.
Let your belly soften.
Letting go of the need to grip,
To control Notice it rise and fall with the steady rhythm of your inhale and exhale.
For there is nothing expected of you here.
Know where you need to be.
Now take two sips in through the nose and exhale through pursed lips.
One more like this.
One last time,
Two sips in.
Now feel your body relax deeply and allow your attention to settle into the heart quiet cave of your heart.
And gently draw in your intention for this practice.
Your heart's prayer.
A simple positive statement that supports your well-being.
You may wish to use.
I allow myself to pause,
Rest and receive.
I allow myself to pause,
Rest and receive.
Once you've chosen your heart's prayer.
Repeat this mentally three times.
Now we will begin a rotation of consciousness throughout the body Allow your awareness to flow like a stream from one point to the next,
Following the guidance of my voice Now draw your attention to the inside of the mouth inside right cheek.
Inside left cheek.
Tip of the tongue.
Root of the tongue.
The whole lower jaw relaxing.
Upper lip.
Lower left.
Sensing the flow of air through the nose.
The right nostril.
The left nostril bridge of the nose.
Centre between the brows.
Right eyebrow.
Right temple.
Cheekbones.
Right eye.
Back to the centre between the brows.
Left eyebrow.
Left temple cheekbone.
Left eye.
Back to the centre between the brows.
Traveling up to the center of the forehead the hairline,
The whole scalp.
Pulsing with energy back of your skull resting on the earth.
Feeling the right ear.
Listening.
Traveling to the left ear.
And listening.
Crown of the head.
Centre of the throat.
Let your awareness drop into the pit of the throat.
Center of the heart Right shoulder,
Upper arm,
Elbow.
Lower arm.
Wrist,
Palm of the hand.
Top of the hand.
Right hand thumb.
Second finger,
Third finger,
Fourth 5th,
All five fingertips.
Awareness traveling up the arm to the right shoulder.
Right side of the chest,
Right waist,
Right side of the belly right hip upper leg.
Knee.
Lower leg.
Ankle.
You.
Sole of the foot,
Top of the foot,
Right big toe,
Second toe.
Third toe.
4th 5th all five toes.
Back to the center of the heart.
Left shoulder upper arm.
Elbow.
Lower arm Rest.
Palm of the hand.
Top of the hand.
Left hand thumb,
Second finger,
Third finger,
Fourth,
Fifth,
All five fingertips.
Awareness travelling up the arm to the left shoulder Left side of the chest,
Left waist left side of the belly.
Left hip upper leg.
Knee.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe Third toe.
Fourth,
Fifth,
All five toes.
Now traveling awareness from the toes up to the sacrum to the spine.
Sensing the length of the spine and the whole spinal column.
Right shoulder blade.
Left shoulder blade.
Back of the neck back of the skull.
Whole right side of the body.
Whole left side of the body.
Whole front of the body.
Whole back of the body.
The whole body.
Awareness throughout the whole body as a field of energy.
As breath flows in and out like waves.
Feel the body breathing itself.
Trillions of cells breathing.
Trillions of cells being breathed.
Without forcing or controlling the breath.
Effortlessly.
Breathing in and breathing out.
As you feel deeply restful here On the next breath,
Might you imagine breathing in through the crown of the head?
Down through the heart.
Into the belly and the tailbone.
And as you exhale.
Imagine breath ascending from the base of the spine all the way up the torso and out through the crown of the head.
Inhale from the crown of the head.
As the breath of life.
Flows all the way down into the body.
And exhale all the way from your tailbone.
Up and out through the crown of the head.
Upwards into the sky above.
As you inhale allow your attention to travel down from the space above your head.
To the heart.
To the base of the spine as the breath comes into the body.
Than as you exhale.
Up the body out to the ground.
With the inhale,
Feel as though you are breathing in a sense of deep relaxation.
A wave of ease washing over you as you rest so deeply.
And as you exhale,
Imagine all troubles,
Worries and tension being released from the body.
You might notice a pause at the top of the inhale and a pause at the bottom of the exhale just like waves gathering at the shore and taking a pause before rolling out again inhaling receiving the nourishing fullness of life into the trillions of cells in your body and exhaling upwards.
Your breath.
Meeting infinity.
Inhaling,
Descending into the body and exhaling,
Ascending up the body and through the crown.
Continue to witness breath flowing up and down following the energy rising and falling.
As you welcome in further relaxation into your body.
Now allow your breath to settle into its own effortless timing.
And on your next exhale as your breath meets the sky above as effort subsides.
And stillness becomes more available.
In this state of deep presence.
Begin to welcome imagery.
Allow images to arrive naturally.
Simply receiving.
Witnessing.
Letting the imagination move like nature,
Softly.
Imagine yourself on a beach by the sea at dawn.
Waves lapping gently against the shore.
Nature suspended in stillness.
Inviting you to slow down and pause.
As you turn from the shore A path opens before you leading inland toward the sound of moving water.
In the distance,
A slow moving river.
Winding through the forests.
Unrushed.
Water moving slowly certain of its way winding around stones and pebbles in the unrushed,
Steady pace of the river.
You feel the quiet wisdom of nature flowing quietly yet meeting the ocean just on time.
Sunlight filters through the tall trees warming your body as it makes contact with your skin.
You feel held and supported.
The trees reminding you it is safe to pause.
You smell the earthy scent and subtle aromas of the forest.
The land is generous here.
Patient.
Waiting for you to pause and receive.
You are surrounded by beauty.
Moving to an ancient rhythm that also lives within you.
You step onto a forest path.
Your feet sinking softly into the earth with each step There is no destination.
Only the next step.
Only presence.
Listening,
Sensing.
Noticing the world around you.
Everything unfolding in its own time.
The path begins to open again.
The trees thinning.
The sound of waves returning.
You arrive back at the shore,
The sea before you.
The sun resting above Light and nature become a reminder to pause and be present.
To the part of you which already knows how to rest.
To heal.
And in this pause,
You hear the whisper of that which knows you intimately.
Perhaps a word.
A feeling.
An image.
A sensation without the need to force.
To control.
Allowing it to arrive in its own time.
Just now letting the images begin to soften.
Letting the forest see.
The river dissolves.
Sounds arriving,
Your breath rolling in and out.
Resting in the poles beneath every experience Steady,
Silent and whole.
Resting so deeply in presence.
Your true nature.
Effortless being.
Now letting your awareness rest so deeply here Now bring your attention into your heart space and gently call in your intention for this practice once again You may have used I allow myself to pause,
Rest and receive.
I allow myself to pause,
Rest and receive.
Repeating your heart's desire.
Mentally three times.
And sensing and feeling it.
So deeply.
Now sensing the ocean of air as it gently touches your skin.
Welcome back the physical boundaries of your body.
And the parts that are touching the earth.
Slowly noticing the natural rhythm of your breath the rise and fall of your belly.
The rise and fall of your chest.
Now welcoming a deep breath through the nose and release.
Acknowledging the stillness that has arrived in this pause.
As you feel more rested,
More at home more at ease and deeply relaxed.
Now bringing gentle movement to the fingers the toes.
Rolling the wrists.
The ankles nodding the head from side to side.
Perhaps bringing a full body stretch if that arises Begin to notice the effects of this practice on your body and mind.
Notice any thoughts or emotions that may be present here in this space allowing them to be just as they are.
Taking your time to come out of this practice with a feeling of deep gratitude to yourself.
For allowing yourself to pause and surrender to deep relaxation.
Thank you for practicing with me today.
Thank you for your presence The gifts of Yoga Nidra deepen with each return.
If you feel cold you may wish to come back and notice what shifts over time.
If this practice touched something in you,
I'd love to hear about it in the comments.
What landed?
What opened?
Also,
I would love to know if there are any particular themes or intentions you'd like to explore in future sessions.
You may also follow me on Insight Timer for free if you would like an uninterrupted experience.
Thank you for joining me here.
It's an honor to be your guide.
May you be happy,
Healthy,
Safe and at peace.
