Yoga Nidra For Personal Growth | Trust Your Journey

Spring is a season of renewal and transformation. It's a beautiful time to trust the natural unfolding of your personal journey. In this Yoga Nidra practice, you’ll be gently guided to release doubt, cultivate self-trust, and embrace growth with ease and grace. Through deep relaxation and visualization, you'll nurture the inner wisdom that leads you forward. Allow yourself to rest, restore, and bloom into your fullest potential.

Transcript

Welcome,

Sweet friend.

As we settle into stillness,

Take a moment to acknowledge the quiet unfolding of this season,

Both in nature and within yourself.

Winter's hush is softening,

Making space for new life,

New possibilities,

And new beginnings.

Yet just as the earth does not rush its bloom,

Neither must we force our growth.

At this time,

No truer words have been spoken than the words of Mandy Hale.

Trust the weight,

Embrace the uncertainty,

Enjoy the beauty of becoming.

When nothing is certain,

Anything is possible.

This yoga nidra practice is an invitation to release resistance and embrace the changes in life with ease.

Like a seed resting beneath the soil,

You are held.

Support it,

And exactly where you need to be,

All that is meant for you is already unfolding in its perfect time,

Something we have no control over.

Now let's take a moment and prepare,

Prepare for this session of deep rest.

Wherever you are,

Find a comfortable place,

A place where you can allow yourself to fully relax.

Silence devices,

Perhaps close a door,

Dim the lights.

Adjust the volume of my voice so it's perfect for you.

Grab a few props for your practice,

Perhaps a bolster,

A pillow,

An eye mask or covering,

And a blanket for your body,

Whatever you need.

During this practice,

You may choose to lie on your bed,

In a recliner,

Or on a yoga mat.

The most important part of this practice is feeling safe,

Warm and comfortable.

If you are pregnant,

Please lie down on your left side,

Otherwise get comfy and cozy while I tell you a little bit about this effortless practice of non-doing.

Yoga Nidra means yogic sleep.

It's an ancient sleep-based meditation technique that allows our body to let go of tension so the body and the mind experience a deep state of relaxation.

I will lead you through a variety of body,

Breath and awareness techniques in order to allow you to drop from the thinking mind into the feeling body,

Which naturally allows you to enter the being state.

From this state of non-doing or just being,

You are able to make major shifts which dramatically affect the way you think and feel.

You are here to simply feel your body and listen with a kind curiosity.

If thoughts enter your mind,

Just acknowledge them and let them go.

Today we'll be enjoying a relaxing Yoga Nidra that's designed to gently calm the nervous system and give our body the care it longs for,

A time to relax,

To rest and to restore.

This session will help ease any tension or stress you may have from changes taking place in your life.

Slowing down and doing nothing is the purpose of this restorative rest.

I'm grateful you've chosen to take this time for you.

This journey of deep rest will also help you connect with your inner guidance system,

The place of inner strength,

Intuition and deep knowing,

So you can learn to live more deeply connected,

Compassionate,

Embodied and aligned with who you truly are.

During this practice,

You'll follow the sound of my voice the best that you can.

Trust me to guide you and hold space for your Yoga Nidra journey.

Also,

Trust yourself,

Trust your own innate wisdom.

You will get exactly what your body needs from this practice,

No matter what you experience and even if you fall asleep.

Because the part of you that I'm speaking to is always listening,

Always present.

During our session,

Attempt to remain awake and aware,

But if at any point you find you've drifted from my guidance,

Just take notice and patiently return to the sound of my voice.

Allow your body to find its balance as you ebb and flow.

Sometimes you'll feel as light as a feather and sometimes your body will feel heavy as you lie upon the surface beneath you.

So if you haven't already placed your eye covering over your eyes,

Allow your arms to take a comfortable position by your sides,

Supported and covered by the blanket.

And let's embrace this feeling of the physical body being held,

Being supported.

Gently allow a natural curling inward of your fingers,

Letting your legs gently separate your body and your toes to turn outward.

Separate your teeth,

Relaxing and softening of the jaw.

Allow your face to become expressionless.

Take a moment and check in with your comfort.

Is there anything you can do to become a little bit more comfortable?

Now bring an awareness to your precious breath.

Gently inhale two sips in through your nose.

Open your mouth and sigh it out.

Let's repeat that two more times.

Take two sips of air in through your nose and sigh it out.

Last time.

Two sips in through your nose and open your mouth and sigh it out.

Releasing the breath and letting go.

Letting go of any tension from the body,

Allowing it to drift into the surface beneath you.

Now feel the natural breath as it moves in and the air moves out of your body.

Normal breath in.

Feel the natural rhythm of the breath,

Like a wave of air entering your body.

Feel the chest rise.

And then feel the natural release of the wave of the breath.

Normal breath in.

Normal breath out.

As we begin our practice of Yoga Nidra,

Give your body permission to let go of the pressures of daily life.

During this time,

There is no place to go and nothing to do.

Just allow your body to remain alert and aware of the sound of my voice.

As you ebb and flow through this practice,

Your body will receive exactly what it needs.

The deep rest.

The heightened awareness.

And inner peace.

Now bring your attention to your heart center.

Listen carefully as your heart speaks to you.

Listen.

Can you hear a little whisper from your heart?

Perhaps a heartfelt wish.

A prayer for yourself or perhaps a loved one.

Or maybe a heartfelt intention.

Make this intention into a simple,

Present tense affirmation.

Consider it a positive seed to implant deep within,

Allowing your mind,

Body and spirit to nourish the seed.

Encourage it to bloom as if it is true.

If you're working on an intention,

You're welcome to use it or feel free to use one of the following.

Whichever one that resonates with you,

Please repeat it silently to yourself three times.

I embrace change with trust and ease,

Knowing that growth unfolds in its own perfect timing.

Or I honor my own rhythm,

Trusting that each phase of my life has its purpose and beauty.

Or simply,

I am open and trusting to life's unfolding.

I embrace change with trust and ease,

Knowing that growth unfolds in its own perfect timing.

Or I honor my own rhythm,

Trusting that each phase of my life has its purpose and beauty.

Or simply,

I am open and trusting of life's unfolding.

I embrace change with trust and ease,

Knowing that growth unfolds in its own perfect timing.

Or I honor my own rhythm,

Trusting that each phase of my life has its purpose and beauty.

Or simply,

I am open and trusting of life's unfolding.

Allow yourself a moment to engage with your senses,

Becoming aware of all of the sensations around you,

The scents within your living space,

The temperature of the air upon your skin,

The warmth of your covering,

The sounds you hear,

Bringing your attention to the world around you.

Listen to the sounds of the outside world.

What sounds do you hear?

Cars passing by.

A plane flying overhead.

Now bring your attention to the space you are in.

Listen to the sounds of your room.

What do you hear?

The comforting sounds of your home.

Listen to your body.

Can you hear your breath?

Visualize your own body resting.

Feel the surface beneath you.

Feel the surface supporting you,

Holding you with comfort and ease.

Move inward for a moment.

Discover a place that feels safe,

Allowing you to relax and at ease.

Consider this your own personal inner refuge.

This place is different for everyone.

It could be an imaginary place,

Or it may be images of a place of comfort that you've gone to in the past and enjoyed.

It may not be a vision,

But more of a feeling.

Whatever inner sanctuary that works for you,

Know that it is always available for you to return to during this yoga nidra practice or throughout your waking hours.

Now bring your awareness back to the natural rhythm of your breath.

Follow your breath as it moves effortlessly in and out of your body.

We will now begin to rotate awareness through your physical body.

I will name a body part and you will move your awareness to move effortlessly from one part of the body to the next.

Moving with the sound and the pace of my voice.

If you lose your place,

Simply come back to the sound of my voice and pick up wherever we are.

Now bring awareness to your body lying on the surface beneath you.

Feel the surface supporting you,

Holding you,

Embracing the body with comfort,

Allowing the body to relax,

To relax deeply with ease.

We will begin now to rotate our consciousness of the physical body.

Begin by bringing your awareness to the crown of your head.

Forehead.

Right temple.

Left temple.

The space between the temples.

The right ear.

The left ear.

The curvature of the outer ears.

The canal of the inner ear.

The space between both ears.

Feel the sensation of the skin between your brows.

Soften the skin between your brows.

The right eyebrow.

The left eyebrow.

Bring your awareness to the right eye.

The left eye.

The eyelids closed.

The eyelashes gently resting on the skin beneath the eyes.

Bring your awareness to your nose.

Right nostril.

Left nostril.

Cheekbones.

The upper lip.

The lower lip.

The tip of the tongue.

The base of the tongue.

The roof of your mouth.

The teeth.

The jaw.

Chin.

Feel the whole face together.

The whole face together.

The whole head.

Sensation rising and dissolving of the whole head.

Now move awareness to the right thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Tips of all five fingers.

Feel the palm of the hand.

Back of the hand.

Right wrist.

Right forearm.

Upper arm.

Right shoulder.

Right side of the ribcage.

Right hip.

Sole of the right foot.

All of the toes.

Now feel the entire right side of the body.

Awareness floods the whole right side of the body.

Now move awareness to the left thumb.

Now move all your awareness to your left thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Fingertips.

Feel the palm of the left hand.

Back of the hand.

Left wrist.

Forearm.

Left shoulder.

Left side of the ribcage.

Waist.

Left thigh.

Sole of the left foot.

Now bring your awareness to the back side of your body.

The back of your calves.

Hamstrings.

Mid-back.

Back of the hands.

The curve of the back of your neck.

Feel the right side of your body.

Relax and soften.

And the whole left side of the body.

Relax and soften.

Now feel the whole body relax and soften.

Letting all movement go except for the gentle rise and fall of the chest.

As you breathe effortlessly in and out.

And now welcome the sensation of coolness to your body.

Sensing all of the places where your body is cool.

Feel all the places in your body where your body feels cool.

How does coolness feel on your body?

Where does your body feel it?

And now welcome the sensation of warmth to your body.

Sensing all of the places where a warm feeling is occurring.

Feel all the places a warm sensation resides within your body.

How does warmth feel in your body?

Where do you feel it?

Now coming back to the feeling of coolness.

Feel all of the areas that are cool.

Then welcome warm sensations.

Can you sense both opposing sensations simultaneously?

In your mind's eye,

Imagine.

Imagine yourself standing beside a gentle flowing river.

The air is crisp,

Filled with the fresh scent of earth awakening.

Tiny buds begin to emerge on the trees.

A quiet promise of spring's return.

The water moves steadily,

Effortlessly.

Carving its path through the landscape.

Never rushing,

Never forcing.

Only trusting.

Now picture yourself stepping onto a small wooden boat.

You sit comfortably,

Allowing the river's gentle current to carry you.

There is no need to steer,

No reason to resist.

You simply rest,

Allowing the water to support you.

Sunlight glimmers on the surface,

Creating ripples of golden light that dance and shimmer.

With each breath,

You surrender a little more.

Letting go of any need to control.

Trusting that the river knows the way.

You feel held,

Guided,

And deeply at peace.

As the boat drifts along,

You notice signs of spring emerging.

The first blossoms peeking through the frost.

Birds returning with their joyful songs.

The whisper of warm breezes teasing the air.

Nature does not rush its awakening,

Yet everything blooms in perfect time.

You,

Too,

Are exactly where you need to be.

Your path is unfolding,

Moment by moment,

Just as it should.

You take a deep breath,

Inhaling trust,

Exhaling resistance.

Inhaling patience,

And exhaling doubt.

Inhaling peace,

Exhaling fear.

Floating gently in this space,

This space of surrender,

You rest,

Completely at ease.

Trusting the natural unfolding of your journey.

Abiding in pure awareness.

Trusting in this moment.

Trusting yourself.

Trusting your journey.

Now bring back your heartfelt whisper.

Think of it as true.

Know that it is true.

Silently say it to yourself.

I embrace change with trust and ease,

Knowing that the growth unfolds in its own perfect timing.

Or,

I honor my own rhythm,

Trusting that each phase of my life has its purpose and beauty.

Or simply,

I am open and trusting of life's unfolding.

As you begin to return to the present moment,

Carry this sense of trust within you.

Life unfolds its own divine rhythm,

And you're always guided,

Always supported.

When you're ready,

Gently wiggle your fingers and toes,

Reconnecting with the here and now.

If you're preparing for sleep,

Allow yourself to turn over and drift into a deep,

Restful slumber.

Trusting that tomorrow will unfold just as it should.

With a grateful heart,

I thank you for sharing this space with me.

If this practice resonated with you,

I invite you to return whenever you need to surrender,

Trust,

And embrace your path with ease.

Until next time,

Sweet friend,

Just breathe.