Yoga Nidra - Guided Deep Relaxation

A guided Yoga Nidra into deep rest and connection to self. For a reset in your day or easing into a nights sleep. No background music, just the gentle guidance of my voce and soft whispers. I recommend listening to this with earphones on for the full affect.

Transcript

Welcome to a journey into the depths of who you are,

Of a journey into yourself,

A letting go,

A witnessing,

A deep relaxation.

That's what this yoga nidra will be today and what yoga nidra does in general.

It relaxes your nervous system,

It's a complete reset to your day,

A reset to the moment that you're in so you can come to and awake with more clarity,

More peace in your heart,

A centering,

Like a deep breeze relaxing you.

So I invite you now to settle into your cozy space,

Your yoga nidra space.

This could be lying down on your bed,

On the couch,

On a mattress,

On your mat,

On your yoga mats,

Anywhere that's comfortable for you.

I want you to know that it's okay to move as well if you feel the urge to move but I invite you now to get completely settled in to your space,

Feeling the support beneath you,

Inviting you though to get as cozy as possible,

That is the idea.

So making any movements,

Your wrists,

Your shoulders,

Just kind of wiggling them around and getting them in position,

Adjusting your neck,

Moving your head around a little bit and getting it cozy,

Resting it in its final resting place,

Settling your hands down in a comfy spot,

Making sure you have a support beneath your head if you need it,

An eye mask,

Any of those kind of things.

So giving you just a few more seconds now to get completely comfortable,

Slowing down your heart rate,

Slowing down your breath,

Just connecting with yourself,

Connecting with your heart and the soul inside you,

Taking some inhales through your nose to the count of three and a long exhale of six out,

Not forcing too much either,

Just counting up whatever works for you but as a guide,

Inhaling for three in through your nose and a gentle long exhale for six out of your mouth and again one more time,

Setting a sankalpa now,

A sankalpa is a positive affirmation in the present tense,

Something that really resonates with you today,

Something that rings true and feels right at the depths of your core,

Something that you can repeat to yourself in your mind three times once it's come to mind,

An intention for the class,

For this particular knee or maybe a broader life intention,

Whatever comes to mind will be true to you,

So this intention or sankalpa could be something like I am completely at ease today or I am at complete control of my emotions and I rest when I need to or coming up with your own,

So taking time now to bring that to mind,

Really feel it and then repeat it to yourself a further three times.

I invite you now to listen to the guidance of my voice as I point out different parts of your body,

Inviting you to sense these parts of your body as you hear them,

Perhaps sensing the part of the body,

Visualizing it,

Just whatever you need to do to witness that part of your body,

As I rotate through a rotation of consciousness,

Easing your mind,

Starting with the tip of your nose,

Feeling a little flutter of air on the tip of your nose,

Feeling the air float through both nostrils as you inhale,

The back of your throat,

The entire length of your tongue,

Your entire set of teeth rooted into your skull,

Letting the bottom jaw drop away as you feel them,

Feeling the inside of your cheeks,

The crease of your upper lip,

Your mouth,

The length of your jawline,

Your left ear,

Your right ear,

Your left temple,

Your right temple,

The ridge of your left eyebrow,

The ridge of your right eyebrow,

Both eyes sinking right back into their sockets,

Soft,

Relaxed,

The tiniest of blood vessels on your eyes,

The space between your eyebrows softening,

Spreading open,

Your third eye,

Or the space in the middle of your forehead,

Trailing down the bridge of your nose,

The tip of your chin,

Trailing down the front of your throat,

To your collarbone,

Across the left shoulder,

Down to the left elbow,

Up to your wrist,

Picturing your palm,

The plumpness and the lines,

The top of your hand,

Second finger,

Third,

Up to your heart space,

Down the left side of your ribs,

To your left waist,

Your left knee,

The circumference of your ankle,

The entire base of your foot,

Up to the entire top of your foot,

Your left toe,

Big toe,

Second,

Third,

Fourth,

And fifth,

All the way back up to your heart space,

Across to your right shoulder,

Trailing down to your elbow,

Down to your wrist,

Imagining the circumference of your wrist,

The plumpness and the lines on your right palm,

Your right thumb,

Second finger,

Third,

Fourth,

And fifth,

Up to your heart space,

Your right rib cage,

Down to your waist,

Down to the circumference of your ankle,

The entire base of your right foot,

The entire surface of the top of your foot,

Your big toe,

Down,

Second,

Third,

And fifth,

Sensing now your entire body completely at rest,

Sensing your entire right side of your body,

Imagining an invisible line as you sense the entire right hemisphere of your body,

With the left side of your head and neck and brain,

Sensing your right side of your body and the left side of your head and brain simultaneously,

Completely rested,

Sensing now,

With an invisible line,

The entire left side of your body,

The entire left hemisphere of your body,

And the right side of your head and neck,

Your brain,

The right side of your brain,

Sensing those two parts of your body simultaneously,

Witnessing your breath,

The natural flow of your breath,

Floating in through your nose,

And out,

Naturally,

Seamlessly,

At pace,

The rise and the fall of your chest,

And your belly,

Witnessing pure awareness,

Witnessing who you really are,

The pureness of your soul,

And planting your sankalpa,

Your positive affirmation that we brought up at the start,

Gently and softly,

Bringing that to mind again,

Deeply rooting it inside of you,

As the roots of the sankalpa ingrain into the being of who you are,

Remembering all that you are capable of,

Feeling the support beneath you,

And now,

Do not rush,

Take your time,

To start sensing all that is around you,

Sensing perhaps a gentle breeze on your skin,

Sensing or noticing any sounds,

Any colours behind your eyelids,

Maybe the texture of your clothes,

Maybe doing a little subtle movement of your neck,

Moving your head side to side,

Rotating around your lower jaw,

Maybe planting your index finger to your thumb on each hand,

Just lightly touching,

Maybe tapping it subtly,

And doing that with each other finger,

Slowly,

Ever so slowly,

Touching them to your thumb,

As you start to integrate back into this room,

Or back into the room you're in,

Bringing yourself upright,

Or still laying where you are,

Giving yourself a hug,

Putting a smile on your face,

And thanking yourself for being here today and practising yoga nidra,

It's all for yourself,

For being a better you,

So much love,

From Nicole.