Yoga Nidra For Deep Rest

You are given the option to continue to sleep or to be called back to waking. A practice to cultivate deep rest and peace. A gentle practice guiding you through your sankalpa, body awareness, visualisation, and giving space for sensation and healing. A feminine touch to connecting beyond your trauma.

Transcript

Yoganedra.

This Yoganedra is designed to help you feel supremely relaxed,

Safe,

Grounded and creative.

You can take back your power from a rooted place.

An invitation to either go to sleep or wake up at the end is given.

Let's start with our practice.

Lying on your back,

Feet slightly apart,

Arms relaxed away from the body,

Palms facing up,

Allow the eyes to close.

And resting heavily,

Let gravity take you down.

Let the body feel warm and heavy.

Let your body become even more comfortable.

Move your awareness into your body.

Notice your breath.

Take a deep breath in,

And a deep breath out,

And again a deep breath in,

And a deep breath out.

One more,

Long inhalation,

And exhale.

Let your awareness remain awake throughout the practice.

However,

If you do fall asleep,

Know that there's a part of you that is always awake and will hear my voice.

Bring your awareness to the space between your eyebrows.

Rest here in stillness.

It is time to bring your intention to mind.

Your sankalpa.

Your intention is like a seed you wish to plant in your life.

As an example of a statement,

I'm well rested.

I am healthy.

Use any intention that resonates deeply in your heart.

Be sure to state your intention in the present tense.

Positive present statement.

Repeat your intention silently to yourself three times.

Now take a deep breath in,

On the exhalation,

Let your body go limp,

Heavy,

Let go.

We will move awareness throughout the body.

When I name a body part,

Imagine stress releasing from that area of the body,

Softening that area of the body even more.

Bring your attention to your right foot.

Feel the whole of your right foot.

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Awareness of your left foot.

The whole of your left foot.

Big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

And feel both feet,

Both feet together.

Right knee,

Left knee,

Both knees together.

Right hip,

Left hip,

Both hips together.

Right side of your torso.

Left side of your torso.

The whole torso.

Right hand,

Left hand,

Two hands together.

Right arm,

Left arm,

Both arms together.

Right shoulder,

Left shoulder,

Both shoulders.

The neck,

The jaw,

Upper lip,

Lower lip,

Both lips,

The tongue,

The teeth slightly apart,

The inside of your mouth,

Right cheek,

Left cheek,

Both cheeks,

Right nostril,

Left nostril,

Both nostrils,

Right ear,

Left ear,

Both ears,

Right eye,

Left eye,

Both eyes.

Right eyelid,

Left eyelid,

Both eyelids,

Right eyebrow,

Left eyebrow,

Both eyebrows,

Right side of the forehead,

Left side of the forehead,

The whole forehead,

Crown of the head,

Back of the head,

Back of the neck,

Upper back,

Mid back,

Lower back,

The whole of the back,

Buttocks,

Back of the right leg,

Back of the left leg,

The back of both legs,

Heel of the right foot,

Heel of the left foot,

Both heels,

The whole body,

Feel the whole body,

The whole body is heavy,

Limp.

Bring your attention to the darkness inside your inner eyelids.

Look into the deep friendly darkness behind your closed eyes.

If your mind drifts off,

Allow it.

Feel your whole of your body and have a visual image of the whole of your body lying in this room.

Imagine a golden straw through your body,

From the base of your body through the top of your head.

Imagine breathing through your nose.

Breathing in and out through the straw.

Hollow straw.

Energy flowing through the straw with your breath in and out.

Breathing through the straw in and exhaling out.

Breathing in through the golden straw from the base of your body up to the top of your head.

On the exhale the breath moves from the top of your head down to the root of your body,

To the base of the spine.

Inhale through the golden straw from the base to the head and from the top of the head to the base.

Imagine that you're then breathing from the earth to the sky.

On the inhalation draw energy from the earth all the way through your body and taking it out through the top of your head into sky.

On the exhalation from the sky all the way down through the top of your head down into the earth.

Inhaling earth to sky and exhaling sky to earth.

Continue breathing like this in your own rhythm.

Now cease that visualization and open yourself to whatever arises.

Be very still as you observe inside your body and notice sensations arising in your body.

Become aware of your whole body and see your whole body filling with white healing light.

With each breath white healing light enters the whole body.

Visualize yourself lying down,

Resting and filled with white light.

Bring your attention to the space between your eyebrows,

The center of the forehead.

Look deep into the dark friendly space and let go completely.

You are energetically held in love and peace,

Protected,

Connected,

Grounded.

Feel yourself completely calm,

Centered and present right now.

In this womb of deep rest,

Welcome in your spiritual guidance,

Your council of beings of light.

The wise council of mentors,

Guides,

Living or not,

Real or imagined.

See who comes.

And in their loving presence repeat your intention three times.

Imagine your intention happening and watch them witness your intention.

You feel the presence of the council,

Spiritual council,

Spiritual beings that support you throughout every moment and throughout every challenge of your life.

As you feel their presence,

Slowly deepen your breath into the belly.

On the inhalation the breath enters the body through the belly.

And on the exhalation the breath exits the body through the belly.

Continue your awareness of the belly breathing.

On the next inhalation through the belly,

Follow your breath and allow it to go anywhere in the body.

See where it goes and bring your awareness to that area of the body.

See if there's an image,

A word,

A phrase or a sensation that arises from this area.

A soul whisper that wants to be known.

Be patient.

Use the exhale to animate whatever you're perceiving even if it feels like nothing.

Whatever you receive,

Exhale that soul whisper to your belly.

Let it sit at the belly for a moment.

Be curious about whatever you received.

If you haven't received anything,

Know that your soul whisper may arrive at the end of practice or later in your waking or dreaming states.

Once again come to your resolve.

Repeat your resolve again three times silently to yourself and notice how it's received in the body.

In the book Belonging by Tokopar Turner There is a wild woman under our skin who wants nothing more than to dance until her feet are sore.

Sing her beautiful grief into the rafters and offer the bottomless cup of her creativity as a way of life.

And if you are able to sing from the very wound that you've worked so hard to hide,

Not only will it give meaning to your own story,

It becomes a way of life for you.

It's a corroborative voice for others with a similar wounding.

See if there's a song or a hum emerging from your heart.

Listen.

If you're going off to sleep,

Hum or sing yourself to sleep like a lullaby into deep sleep.

Turn onto your side and continue to go deep into sleep,

Listening to the sound of your own inner voice.

If you're waking up,

Slowly wake yourself up with your voice or imagine yourself humming,

Singing softly the way you'd sing to a baby,

Your voice waking the body.

The eyes are still closed.

Let your body decide how it would like to wake up.

Maybe it wants to move or not.

The mind is quiet,

The breath peaceful,

The body tranquil.

If you're waking up,

Slowly open your eyes.

As you come back,

Begin to imagine taking the fruits of deep rest back into your life.

As you wake up,

You are well rested.

Intentionally,

Consciously,

With deep awareness,

Know that you are enough.

You are worthy.

You are whole and complete.

No one,

No force can take your power away from you.

The practice is now complete.

It's time to either go to sleep or to give yourself a lovely stretch.

Roll onto your side and begin the journey back to waking.

Aum Shanti,

Shanti,

Shanti

Reviews

Thank you. 🩵🌻

Such a soothing experience- I feel so peaceful & deeply rested. Thank you so much 🙏🏻.

Powerful beyond words

I fell asleep, thank you 🙏

Every second of this is soothing and perfectly delivered and paced. Most effective. 👌🏽🙌🏼
Thank you. 🙏🏼🩵