Yoga Nidra To Clear The Mind

This yoga nidra is designed to clear the mind by prompting memories, beliefs and concepts through the use of random image sequencing. Awareness of what words and images are associated in the mind brings a greater inner space and peace in waking life.

Transcript

Welcome to this practice of Yoga Nidra.

Find a comfortable position,

Lying on your back.

Maybe place something underneath your knees to support the low back and underneath your neck and lightly under the head to allow the head to drop backwards slightly so the thinking mind can relax.

Let the feet be hip distance apart and let them relax so they flop out.

Wiggle the hips so that the buttocks can relax and turn the palms up towards the sky bringing the hands about six inches away from the body to let the shoulders soften down into the ground.

Lengthen the skull away from the neck and then soften the eyelids around the eyeballs,

Caressing them gently so the forehead can soothe.

Take a big inhale and sigh.

Take another inhale and sigh.

Let the mouth shut,

The lips gently touch and draw up at the ends.

Allow the tongue to soften into the base of the mouth and feel your body connecting to the floor.

Letting the body soften onto your support.

As you soften down,

Begin to become aware of the sounds around you,

Just acknowledging them one by one,

Being secure and in knowledge of the space that you are in.

Then draw your attention to the textures touching your skin,

Any fabrics and the air brushing past.

Maybe notice the air brushing your top lip as you inhale and exhale.

As you become aware of this air across your top lip,

Start to become aware of the sensation of your breath moving your body and where in your body your breath is moving.

As you settle into this breath and where it is you breathe,

Try to allow each cycle of breath to soften the body further,

Allowing the ground to support you.

As we come to start this practice,

Set the intention that you remain aware of my voice throughout the practice,

That should your mind wander,

It will come back to my voice,

Hearing the words and just following the instructions.

Allowing the softness of your breath to reassure you that whatever you need is what will happen in this practice.

Allow the experience to serve you in the best way possible today.

Now bring to mind a place or a space or a person even in your life that can be real or imaginary that makes you feel safe.

Visualise or feel the sensation of being in that space or with that person and really create those Know that this safe place is there for you at any time throughout the practice or in daily life should you need it.

Now bring your intention or personal resolve,

This would be something you wish to come true in your life,

Perhaps if you are unwell to be healthy and healed and whole.

It should be something you feel very deep within your heart and then you want to formulate it in a short sentence that is in the present tense as though you are living it in this very moment.

If you cannot think of an intention that is not a problem just enjoy the quiet and set maybe the intention to get the most out of this practice but repeat whatever that intention is to yourself three times at this moment.

We are going to start by taking a rotation of consciousness around the body.

This is a rapid succession of body parts using either visualisation or sensation moving very quickly keeping your focus just on the body part as a mere observation.

We will begin inside the mouth,

In the floor of the mouth,

Right inside cheek,

Left inside cheek,

Roof of the mouth,

Back of the mouth,

Teeth,

Bottom jaw,

Top jaw,

Inside of the mouth,

Sinuses,

Right eye socket,

Left eye socket,

Space behind the eyes,

Left eye socket,

Right eye socket,

Right ear canal,

Right ear,

Space behind the eyes,

Left eye socket,

Left eye socket,

Left ear canal,

Left ear,

Space behind the eyes,

Back of head,

Crown of head,

Left side of head,

Right side of head,

Left side of head,

Forehead,

Right eyelid,

Right eye lid,

Left eye lid,

Nose,

Top lip,

Bottom lip,

Point where the lips touch,

Right eye lid,

Chin,

Face,

Whole head,

The whole head,

Right eye,

Right eye,

Right eye,

Left eye,

The neck,

Base of throat,

Right shoulder,

Right upper arm,

Elbow,

Right elbow,

Right elbow,

Forearm,

Wrist,

Back of hand,

Bottom of hand,

Right arm,

Left arm,

Right arm,

Palm of hand,

Thumb,

Index finger,

Middle finger,

Left hand,

Right hand,

Left hand,

Ring finger,

Pinky finger,

Right hand,

Right arm,

Right arm,

Right arm,

Right arm,

Right arm pit,

Right side,

Right hip,

Thigh,

Knee,

Right leg,

Calf,

Chin,

Ankle,

Heel,

Sole,

Top of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right foot,

Right foot,

Right foot,

Right leg,

Right side body,

The whole right side of your body,

Base of throat,

Left shoulder,

Left upper arm,

Elbow,

Forearm,

Wrist,

Back of hand,

Palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Fifth finger,

Left hand,

Left arm,

Left arm pit,

Left side,

Left hip,

Thigh,

Knee,

Calf,

Shin,

Ankle,

Sole,

Top of foot,

Big toe,

Right toe,

Second 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,

Abdomen,

Navel,

Pelvis,

Front body,

Right buttock,

Left buttock,

Right shoulder,

Left shoulder,

Tail through base of skull,

Back body,

Head,

Arms,

Legs,

Torso,

Right side,

Left side,

Front and back,

Whole of your body,

The whole of your body,

The whole of your body,

The whole of your body.

Coming back to that awareness of the breath underneath the nose,

Being aware of that breath moving in and out of the nostrils.

Concentrate on the movement of the breath in and out of the nostrils.

Keeping your attention on the breath and the nostrils,

Begin to count backwards from 27 with each cycle of breath.

If you lose count,

You go back to 27 and begin again.

Starting at 27,

27 breathing in,

27 breathing out,

26 breathing in,

26 breathing out,

25 breathing in,

25 breathing out,

26 breathing out,

Continue on your own remembering to restart if you lose the count.

Actually taking them one by one and relint on them a lot,

And if you do,

Then you are Keep going with the practice,

Counting with the breath.

Keep going with the practice,

Counting with the breath.

It is now time to release the counting and leave the breath.

Coming to a visualisation,

A number of different items or things will be named in reasonably rapid succession.

Try to develop a vision of them at all levels.

The feeling,

Awareness,

Emotion and imagination as best that you can.

See what it can evoke with the words.

Relax if you do not manage it.

You just keep on practising and returning to this practice.

Coming to the space between your eyebrows centre.

Burning candle.

Endless desert.

Egyptian pyramid.

Torrential rain.

Snow capped mountains.

Greek temple at sunrise.

Coffin beside a grave.

Birds flying across a sunset.

Red clouds drifting.

Cross above a church.

Stars at night.

Full moon.

Smiling Buddha.

Wind from the sea.

Waves breaking across a deserted beach.

Now it is time to repeat your personal resolve.

Repeat it the same as you did at the beginning of your practice with full awareness and feeling three times.

Release all efforts.

Start to draw your mind back to your breath.

The easy breath of the body.

Be aware of your whole body.

Lying relaxed on the floor.

Your breath is quiet and slow and soft.

Become aware of the shape of your whole body.

Become aware of your body and the room you are in.

Become aware of your surroundings,

Keeping your eyes closed.

When it feels comfortable,

Perhaps start to move your body,

Allowing gentle stretches into the joints and muscles.

Allow yourself time to ease back into your physical body.

Rolling over onto one side and taking a moment there to rest.

Allowing in your own time to use your hands to gently bring you up to a seated position.

Allowing the eyelids to softly flutter open,

Keeping your gaze low as you begin to allow light back in to your vision gently.

Becoming fully conscious and aware of where you are.

The practice of Yoga Nidra is now complete.

Have a wonderful day.

Reviews

Nice way to go to sleep. This meditation helped me calm my anxious mind. I was asleep before the end. I'm glad this meditation found me last night. Thank you very much. Have a wonderful day 🙏 ❤️ 🙂

Very nice, simple practice. Soothing voice and perfect pacing. Thank you!

I love her soothing voice. Was disconcerting To hear the coffin by the cemetery. I thought of my mother who had passed And it brought tears to my eyes and woke me out of my half sleep state. But when I hear it now can I it just reminds? Me. That death is an integral part of life and I feel more neutral. The cross by the Church Visualization. Is soothing.

Perfect yoga nidra practice, very calming and excellent to bring the focus back to the body. 🙏🏻

Very much liked the cadence and tone of her voice. It was soothing to me.

Great! Much love!

Really like the nature imagery she used, very relaxing.

Love all of your yoga nidra meditation! Namaste 🙏🏻 ✨

Had a well rested sleep for 30 mins. Felt very refreshed after waking up

A wonderful reset. Skillfully executed, thanks so much!

So relaxing🙏🏻 I love your voice, it’s so harmonic and quieting. Thank upu very much Nids💓

I was a bit stressed and anxious before this yoga nidra practice and it completely calmed down my system again! Amazing...

Peaceful, soothing & refreshing
Just what I needed to support me through turbulent tines
Namaste

Exceptionally peaceful

Healing and relaxing

So peaceful and healing—thank you so much, Nids 🙏🏻❤️

A wonderful meditation for relaxing into sleep. I slept deeply, without waking in the night, for the first time in quite a while!

I went far far away!

Great mediation, I fell asleep really relaxed!

Wow. Absolutely amazing. You bring great peace at this Covid time. Blessings to you. Thank you so much.