Yoga Nidra With Sound Bowls For Deep Rest

This Yoga Nidra practice is designed to gently soothe your nervous system and help you feel safe enough to experience deep, restorative rest. Accompanied by the calming tones of sound bowls to support focus and presence, you'll be guided through breath regulation, a full-body relaxation scan, and a visualization of a safe and peaceful place.
If you plan to fall asleep while listening, you may wish to set your device's sleep timer for approximately 23 minutes. Otherwise, I will gently guide you back to wakeful awareness at the end of the practice.
Thank you for trusting me to accompany you on this journey into rest. May this practice leave you feeling grounded, restored, and supported.

Transcript

Welcome. This is a guided yoga nidra. The intention of this recording. Is to help soothe your nervous system. So that you may feel safe to relax and deeply rest. If your intention listening to this recording is to stay awake. But deeply rest. I will guide you back into presence and awareness at the end of the track. However, If your intention is to drift off into a peaceful sleep. You may like to set Your device's timer. To turn off a few minutes prior to the ending of this recording. The way that this yoga nidra works. Is we will first take time to arrive in your space. Followed by exploring pranayama or our breath. To gently downshift. And prepare ourselves for deep breaths. Then. I will guide your awareness throughout your body. And there is nothing you need to do during this time. Nothing to fix or change. But simply rest your awareness on the parts of your body I guide you to. And then You will experience a whole body sensing. Followed by visualization and several moments of quiet for deep breaths. As you are ready. Let us begin. Bring yourself into a comfortable position. Make sure you have plenty of pillows and blankets. And perhaps something to cover your eyes if you wish. Perhaps a pillow underneath of your knees. And notice if you might be able to adjust. To be just 5% more comfortable. If your eyes are still open. Have a moment to slowly scan the space you are in. And if your eyes are closed, Use your imagination. To notice your surroundings. And then allow your eyes to settle. Letting your eyelids gently come down. And receive a deep breath in through your nose. And out through your mouth. We'll begin by setting an intention or a sankalpa. Have a moment to ponder. How this time will benefit you most. And affirming that with an I am statement. For example, I am deeply relaxed. And rested. I am deeply relaxed. And rested. When you have your intention formed. Knowing that it will be there for you when you need it. Repeat it three times in your head. And then let it go. Receive a deep breath in through your nose. And the side to release. And another one. Ahhhhhhhhh and let your breath come back to a natural rhythm. In and out through your nose. And notice where you feel your breath the most in your body. I will guide us through a breathing practice to lengthen the exhalation. I'll guide through the first few rounds. And then become silent so that you can experience it within yourself. The count of the breath is an offering. You may find that at some point you wish to increase the lengths of your breaths. With your exhalation. Being longer. Than your inhalation. We'll breathe in for one. 3. 4. And exhale for six. Bye. For. Inhale for one. Exhale for six. 4. 3. Inhale for one. Exhale for 6. . . 5. . . 4. 3 continue. Slowly let your breath return to a natural rhythm and pace. And will bring your mind's awareness to your right hand. And there is nothing to change or fix. Bring your mind's awareness to your right hand. Notice your right thumb. Pointer finger. Middle finger. Ring finger. And pinky finger. Notice your right palm. And the back of your right hand. Your right wrist. Forearm. Elbow upper arm. And your right shoulder. Bring your awareness to your left hand. Your left hand. Your left thumb. Pointer finger. Middle finger. Ring finger. Pinkie finger. Notice your left palm. The back of your left hand. Your left wrist. Forearm. Elbow. Upper arm. Your left shoulder. Bring your awareness to the top of your head. Your forehead. Your eyebrows. Your eyes. Notice your ears, Right ear and left ear. Notice your jaw. Your chin. Your lower lip. Your upper lip. Your nose. Be aware of your neck. Your chest. Your upper back. Your middle back. Your lower back. Be aware of your waistline. And your belly. Notice your hips. Notice your right hip. Your left hip. Be aware of your right thigh. You're right, Me. Your right calf. And shin. Your right ankle. The heel of your right foot. The sole of your right foot. Notice your right big toe. Second toe. Third toe. Fourth toe. And pinky toe. Notice the top of your right foot. Be aware of your left hip. Your left thigh. You're left to me. And calf. And shin. Notice your left ankle. Your left heel. The sole of your left foot. Your left big toe. Second toe. Third toe. Fourth toe. And pinky toe. Be aware of the top of your left foot. Notice your whole body. Your whole body. Feel the parts of your body. That are connected to the earth. Support it. Notice the parts of your body that are not connected to the earth. Keep it connected. To the space above you. Feel the parts of your body. That are connected to the Earth. Feel the parts of your body. Connected to the space above you. Feel the parts of your body. Connected to the earth. Feel the parts of your body. Connected to the space above you. Sensing your whole body. Visualize. A place of safety. Perhaps this is a place you know very well. Or maybe this is a place known just to your imagination. Visualize. A place that radiates safety. Notice the colors. Notice the temperature of this space. Notice if you are in good company. Or enjoying your time alone. Feel safety. And protection. Radiating all around you in this space. Deeply supported and nourished here. Imagine breathing in. The atmosphere. So that safety is brought into every single cell. And you will rest here now. You rest deeply now. Notice your body. Feeling deeply rested. Receive a deep breath. And notice where you feel the breath moving through your body. Perhaps begin to wiggle your fingers and your toes. Trusting your instincts as you bring movement back. Gently blinking your eyes open. Returning to your space. And taking your time. As you return to the rest of your day. With a deep sense of calm. Ease and relaxation. Thank you. For trusting me to guide you through this time. Namaste.