Yoga Nidra: Into The Well to Go Inwards

Designed for beginners ready to create a container for further inner journey work, this soothing yoga nidra provides such a space. From this supported space the practice can begin to work through more layers of the mind to release old baggage and make space for wondrous possibilities.

If you have trauma in your past it might be helpful to begin with my Safe Space meditation practice to ensure you have cultivated a strong container for yourself.

Transcript

Welcome to this practice of yoga nidra.

Find a comfortable lying position,

Supporting underneath your knees or head if you need to,

So that you can allow your hips and legs to relax,

Low back to soften,

And your jaw and head to release.

Turn your palms up towards the ceiling,

Opening the shoulders and chest.

And take a big inhale through the nose and mouth.

Open your mouth and openly sigh out.

One more time,

Inhaling through the nose.

And sighing it out.

Gently close the mouth,

Keeping the edges of the lips slightly turned up.

And allow the tongue to soften inside the mouth.

Let the eyelids soften around the eyeballs.

And feel your skull sink back towards the floor.

Breathe into the place between your shoulder blades.

And as you breathe out,

Let your tailbone sink heavy into your mat.

Notice any sounds around you,

Acknowledging the space that you are in.

And feel the fabrics on your skin,

The air brushing past your top lip as you breathe.

And be aware of the shape of your whole body.

Feeling just the movement of your breath,

Of your body as you breathe.

Promise to yourself that you will remain aware throughout this practice of Yoga Nidra.

Listening to my voice,

The words being followed without analytical thought.

If your mind drifts off,

If you come in and out of a sleepy haze,

Coming back to my voice.

Knowing that this practice is serving your best intentions and needs.

Come back to the breath in your body.

And think of a place,

Real or imaginary,

That makes you feel safe and secure.

Where you can just be you.

A bubble of protection around you.

A space that is always available to you to visit at any time should you need it.

A place you can revisit during this practice or in the rest of your daily life.

And from this place,

Saying to yourself your sankalpa or personal resolve.

That intention that you wish to come true in your life.

Saying it in the present tense as though you're living it now with true feeling in each word.

Repeat it to yourself three times.

Feeling the shape of your body lying on your mat.

Draw your attention to feeling the sensation or visualizing the body part as it is named.

Be aware of the roof of your mouth.

Inside right cheek.

Inside left cheek.

Floor of mouth.

Back of mouth.

Teeth.

Tongue.

Inside of your mouth.

The jaw.

Sinuses.

Right eye socket.

Left eye socket.

Point between the eyebrow center.

Middle of the mind.

Right ear canal.

Right ear.

Left ear canal.

Left ear.

Middle of the mind.

Inside of the head.

Point where head touches the floor.

Right side of head.

Left side of head.

Crown of head.

Forehead.

Right eye socket.

Left eye socket.

Nose.

Top lip.

Bottom lip.

Chin.

Hole of the face.

Hole of your head.

The neck.

Base of throat.

Right collar bone.

Right shoulder.

Right upper arm.

Forearm.

Wrist.

Back of hand.

Palm.

Thumb.

Index finger.

Third finger.

Fourth finger.

Fifth finger.

Right hand.

Right arm.

Right armpit.

Right side ribs.

Right side waist.

Right hip.

Thigh.

Knee.

Shin.

Calf.

Ankle.

Heel.

Sole of foot.

Top of foot.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Right foot.

Right leg.

Right side body.

The whole right side of your body.

Base of throat.

Left collar bone.

Left shoulder.

Left upper arm.

Forearm.

Wrist.

Back of hand.

Palm.

Thumb.

Index finger.

Third finger.

Fourth finger.

Left hand.

Left arm.

Left armpit.

Left side ribs.

Waist.

Hip.

Left thigh.

Shin.

Calf.

Ankle.

Heel.

Sole of foot.

Top of foot.

Big toe.

Third toe.

Fourth toe.

Fifth toe.

Left foot.

Left leg.

Left side body.

The whole left side of your body.

Base of throat.

Right chest.

Left chest.

Upper abdomen.

Navel.

Lower abdomen.

Pelvic bowl.

Whole of your abdomen.

Front of your body.

The groin.

Right buttock.

Left buttock.

Right shoulder blade.

Left shoulder blade.

Tail to base of neck.

Whole of your spine.

Whole of your back body.

The whole of your back body.

The head.

The head.

The head.

Arms.

Legs.

Torso.

Front.

Back.

Right.

Left.

The whole of your body.

The whole of your body.

Come to your breath.

Come to your breath.

Feeling the breath under the nose.

Feeling the breath between the two nostrils.

Drawing up to the point between the eyebrow centre.

Begin to follow the breath inhaling through the left nostril to the point between the eyebrow centre.

And exhaling down and out through your right nostril.

Inhaling up,

Left nostril to eyebrow centre.

And exhaling eyebrow centre out of right nostril.

Trace your breath in this triangular pattern.

Inhaling up,

Left nostril to eyebrow centre.

And exhaling eyebrow centre out right nostril.

Keep following the breath in this pattern.

Following the sensation or visualising the air as you breathe in this triangular shape between nostrils and eyebrow centre.

And then reversing the breath inhaling back up through right nostril to eyebrow centre.

And exhaling eyebrow centre out of left nostril.

Allowing your attention to follow this breath in through right nostril to eyebrow centre.

And out of eyebrow centre through left nostril.

Placing your awareness and tension on this triangular pattern right,

Centre,

Left.

Come back to the breath coming in and out of both nostrils together with evenness.

Inhaling up to eyebrow centre together and exhaling out of eyebrow centre together.

Release the breath and imagine a time or place where you felt particularly wet.

Feel the sensation of being wet and damp throughout your body,

That watery sensation of water around and on and through your body.

Whether it's a place that's particularly humid,

Lying in a bath or under a shower,

Being in a rainstorm and swimming.

Feel the water all around your body.

Feel the sensations that water creates throughout your body.

Notice the sensations of water,

That feeling of being wet throughout your body.

Feel and visualise water flowing around and through your body.

And then release that sensation and think of a time or place where you felt very dry.

Feeling a sensation of dryness on your skin and through your body.

Very dry air and sensation.

Feel dry air through your body.

The sensations of what dryness feels like to your body.

Become aware of all those sensations of dryness.

And come back to the sensation of damp and wet.

What that watery sensation feels like around and throughout your body.

Create the feeling of water and wet throughout your whole body.

And then come back to that dry feeling of air.

Feel the sensations throughout your body of dryness.

Notice its temperature and quality.

Feel all the sensations in your body of dryness.

What does it feel like around and inside you to be dry?

And then release the sensations and come back to the space between your eyebrows centre.

You are standing on the ground.

Feeling the earth beneath your feet.

In front of you is a well.

Look down into the well.

Notice its deep dark depth.

Notice you cannot see the bottom of the well.

Speak into the well.

Hear the echoes.

As you look into the depth of the well,

You notice a rope.

Begin to pull the rope up.

Slowly and with care placing each hand one at a time.

Pulling the rope.

And from this dark deep space you notice you're pulling up a bucket.

When it reaches the top,

Climb into the bucket and gently lower yourself down into the well.

Notice the light changing as you descend.

Feel the quality of the air around you changing as you go deeper.

Feel the temperature around you changing as you lower with control.

Be aware of your feelings as you lower yourself down into the dark and empty space all around you.

You reach the bottom of the well.

Stay seated and calm.

Feel the air.

Its smell.

Its texture.

Its temperature.

Notice your body's sensations as you sit in this space of darkness around you.

Notice if there is anything else in this space.

Make sounds and hear the response.

Do the sounds help you know the space that you are in even though you cannot see.

Gently move around in the space feeling your feet on the ground and your hands touching surfaces around you.

Use your body,

Its touch,

Its sensations and sounds to feel the type of space that you are in.

To visualise the shape of this space.

And when it is time come back to the bucket.

Climbing your way back into the bucket.

And gently begin to pull yourself back up towards the top of the well.

One hand at a time.

Slowly.

Steadily.

With confidence of each hand placement.

Each gentle pull as you raise yourself out of the well.

Feeling the air change.

Seeing the light at the top of the tunnel as you lift yourself higher.

And as you come into the light.

Seeing the well around you.

See the sky above the well.

Notice the space that the well sits within.

And when you get to the top of the well.

Climb out of the bucket.

Feel your feet on the ground.

Notice the space around you.

How it makes you feel and what it looks like.

Repeating your sankalpa.

Three times with that same true feeling.

Living it in this moment.

Starting to become aware of your body lying in this shape.

Hear the sounds in the space around you.

And feel your body lying on your bed.

Being aware that this practice of yoga nidra is now complete.

And you are now ready to come back into your body.

In this space that you are lying in.

Allowing the breath to bring life and movement back into your body.

Moving movements.

Giving yourself a hug or a stretch.

And in your own time coming onto one side.

Take five full cycles of breath in your own time.

Before coming up to seated.

And gently opening your eyes.

To come back into your day.

Enjoy your day.

Namaste.

Reviews

Sweet, pleasant yoga nidra. I enjoyed it much, thank you.
👌🏻💧🌷

For some reason this one really helps relieve tension in my back. Love!

Exceptional nidra Nids. You are Simply the Best. Thanks so very, very much.

That was wonderful. Feeling very Zen, thank you so much :)

Lovely and peaceful! Thank you 🙏

Thank you Nids. Loving the triangular breathing and the visualisations. Always a pleasure

Clear voice, very relaxing, and a nice visualisation

Very peaceful. Thank you! I needed that.

Beautiful
Very calming 🙏🏽🙏🏽🙏🏽

Very relaxing! Thank you!

This was my first experience of this app and I loved it. I

I remember nice calm voice, great spacing between the words, the quality of the recording and than I fell asleep 😂 will try again 🙏🏼🌻💜

Wonderful guidance...will make this a favorite! Thank you.💙

Absolutely wonderful

Beautifully delivered - very relaxing. Thank you for sharing.

Very profound. I enjoyed it a lot and it helped me race some things as stated in my Sankalpa. Blessings and thank you.

Very grounding and centering. Thank you!

Wow! Best yet thank you
The well visual brought me much deeper into the body and it’s connection to the breathe feeding into the body up and out the mouth.

Namaste 🙏🏼

Simply beautiful!