Yoga Nidra: Find Balance With Yin & Yang

This yoga nidra explores the opposites of sensations, emotions, symbols and breath. If practised regularly, you may find the space between the opposites and this can help in those moments where you decide how you want to feel. Be empowered and take control of your life experience.

Transcript

Welcome to this practice of Yoga Nidra.

Find a comfortable lying position,

Supporting the knees if needed for the low back and allowing the palms to turn up towards the sky to open and release the shoulders and chest.

Feel your head heavy and relaxed,

Allowing the eyeballs to sink in and the eyelids to caress the top of your head.

Take a big inhale and as you sigh open your mouth and jiggle and move the body,

Releasing any tension.

Taking another big inhale to the base of the belly and sighing and moving out any tension,

Wrestling and nestling into your place.

And take a moment to listen to the sounds around you,

Being aware of the place that you are in.

To know that it is familiar.

To know that it is familiar.

Acknowledge sounds without creating any story.

And then come to your breath,

Acknowledging its sound and its rhythm.

Be aware of its quality,

The depth,

The duration,

Where in your body you are breathing in and out.

How does the breath change and move within different parts of your body?

And placing the intention that you will remain aware that you are practicing yoga nidra.

That should your attention or consciousness change,

You will come back to my voice.

To practice this yoga nidra.

Softening in to the sensations of your body.

Softening in to the sensations of your breath.

Feeling any changes inside your body as you breathe.

Any subtle shifts.

And then think of a time or a place,

Real or imaginary,

That makes you feel safe.

A place where you feel secure and protected.

Where you can just be you.

Feel that place present with you now.

And know that at any time,

You can be yourself.

Present with you now.

And know that at any time throughout this practice,

This place is available to you to revisit should you feel the need to.

At this time,

If you have an intention or something that you are working with that you wish to come true in your life,

State your intention in the present tense as a positive statement that you are living and experiencing right now.

So if you wish to feel well,

You might say,

I am healthy,

Healed and whole.

Allow this statement to rise from deep within you and repeat it to yourself three times.

We come to the rotation of consciousness.

Moving your awareness in rapid succession through different body parts around your body.

Either taking visualization or sensation awareness to the body part.

We begin inside the mouth,

At the floor of your mouth.

Inside right cheek.

Inside left cheek.

Roof of mouth.

Back of mouth.

Teeth.

Tongue.

Inside of the mouth.

Inside of the mouth.

Jaw.

Sinuses.

Right eye socket.

Left eye socket.

Middle of the mind.

Right eye socket.

Middle of the mind.

Right ear canal.

Right ear.

Middle of the mind.

Left ear canal.

Left ear.

Middle of the mind.

Inside of the head.

Back of head.

Right side of the head.

Right side of the head.

Left side of the head.

Crown of head.

Forehead.

Right eyelid.

Left eyelid.

Right eyelid.

Nose.

Top lip.

Bottom lip.

Face.

The whole of your head.

Right shoulder.

Right upper arm.

Elbow.

Forearm.

Wrist.

Back of hand.

Palm.

Thumb.

Index finger.

Third finger.

Fourth finger.

Fifth finger.

Right hand.

Right arm.

Right arm.

Right armpit.

Side.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Top of foot.

Heel.

Soul.

Soul.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Fifth toe.

Right foot.

Leg.

Right side body.

The whole right side of your body.

Base of throat.

Right side of your body.

Base of throat.

Left shoulder.

Left upper arm.

Arm.

Elbow.

Forearm.

Shoulder.

Wrist.

Back of hand.

Palm.

Thumb.

Index finger.

Third finger.

Fourth finger.

Fifth finger.

Left hand.

Left arm.

Left arm.

Left armpit.

Left armpit.

Side body.

Hip.

Shoulder.

Body.

Knee.

Calf.

Ankle.

Top of foot.

Knee.

Heel.

Sole of foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Fifth toe.

Left foot.

Left leg.

Side body.

Whole left side of your body.

Base of throat.

Right chest.

Left chest.

Center of sternum.

Upper abdomen.

Navel.

Lower abdomen.

Pelvis.

Shoulder.

Groin.

Right buttock.

Left buttock.

Right shoulder blade.

Shoulder blade.

Left shoulder blade.

Tail to base of skull.

Whole of spine.

Back body.

Front body.

Torso.

Head.

Arms.

Legs.

Shoulder blade.

Legs.

Whole body.

Whole body.

The whole body.

Coming to the breath.

Noticing the rise of the belly on the inhale.

And the fall of the belly on the exhale.

Watching this opposition of inhale and exhale in your own time.

And as you watch this rise and fall.

And as you watch this rise and fall.

And as you watch this rise and fall.

And as you watch this rise and fall.

Can you notice a space between the rise and the fall.

And the rise again.

Do not change your breath.

Just observe the opposites.

And if there is a space between them.

And then notice.

The points of contact of your body on the floor.

Of their heaviness.

Of the weight of the contact points of your body with the floor.

Be aware of the weight and heaviness in your body where it contacts the floor.

And then become aware of the spaces between your body and the floor.

How light they feel as the air passes these spacious points of the body and the floor.

Feeling the point of contact with the floor.

And the coolness of where your body touches the earth.

Notice that the coolness of that contact.

The sensation of feeling cool or cold.

Be aware of it throughout your body.

And then be aware of the heat around your body and within your body.

Feel the warmth and heat in your body.

Be aware of the darkness behind your closed eyelids.

Notice the black darkness.

Feel or notice the light behind your closed eyelids.

Notice the colours and light making white light throughout you and around you.

Notice the sensations of white light.

Be aware of any dryness.

The sensation of something that is dry within your body.

And then come to the sensation of something that is wet or damp.

Be aware of what feels damp within you.

Come to the sensation of expansion.

Of getting larger and filling up and out.

And then come to the sensation of expansion.

And then become aware of the sensation of contraction.

Of something smaller drawing inwards.

And then come back to that breath.

In and out of the air in your body.

Its natural opposition.

Can you reside in the space?

And allow the two opposites to rise and fall naturally in their own time.

And then repeat.

And then repeating that intention.

That heartfelt deepest desire three times.

With a depth of meaning.

Start to become aware of your breath.

Deepening into your body.

Increasing the movement around your body.

Let the breath start to spread movements and awareness into this space.

Feeling your body grounded and connected into the space that you are lying on.

And hear the sounds around you.

Coming back into this physical place.

And as you begin to become aware of your body in this reality.

Acknowledge that your practice of yoga nidra is now complete.

And take your time to move back into your body.

Before opening your eyes and rejoining your day.

Namaste.

Reviews

Lovely, thank you

I celebrate what it challenged and restored in me. Thank you

Very nourishing practice for me today. I appreciate the way you hold space for my experience. I feel safe to journey into the depths. Namaste.

Amazing thank you so much ❤️ incredibly relaxing

Wonderful, calming practice with a soothing voice as the guide.

Wonderful, thank you

Honestly and truly that was the very best nidra I ever experienced. I love the slowness, the pauses and your smoothing voice. And the meaning that goes beyond simple relaxation. Thank you.

I love this nidra. Being with the opposites and the space in between is so effective.

Thank you so much 🌱

Wow super relaxing! Great concept for a nidra. I feel so chilled out.

It was most pleasant.

A beautiful nidra practice. Very peaceful, calming and put me right to sleep. Thank you so very much.

So relaxing and joyful.

Beautiful thank you :)

Very soothing 🙏🏻

One of the most immersive yoga nidra I've encountered so far. I really liked the special attention paid to the head "spaces" which are typically skirted over. Thank you for the journey. Namaste!

Will be using this often. After a very long day at work, this is like magic. Thank you.

Lovely connection with the body - Thank you. Nice contrast to your faster paced Nidra which I did yesterday 🙏

Great love it. Clear speaking and calm

Lovely and relaxing but also a beautiful awareness of my body. Thoroughly enjoyed it. Thank you.