432 Hz Yoga Nidra For Deep Relaxation

Experience profound relaxation with this 70-minute guided Yoga Nidra meditation, accompanied by calming 432 Hz music.

This traditional Yoga Nidra practice gently guides you into a state between waking and sleeping through body awareness, conscious breathing, sensory awareness and visualisation. As your body deeply relaxes while your awareness remains present, the nervous system begins to settle, allowing accumulated physical and mental tension to dissolve.

Throughout this practice you'll experience a full rotation of consciousness, breath awareness, contrasting sensations, guided imagery and a peaceful visualisation designed to cultivate inner stillness, emotional balance and deep restorative rest.

Whether you are seeking better sleep, stress relief, nervous system regulation, meditation, anxiety support or simply a moment of profound calm, this Yoga Nidra offers a space to reconnect with yourself and restore both body and mind.

Suitable for all

Transcript

Please get ready for yoga nidra Lying on your back, Arms and legs extended Allow your feet to fall to the side Palms facing up Head is heavy Give your toes a final wiggle Let your ankles release Let your knees soften Let your thighs become heavy Allow your pelvis to completely release Soften through the whole back body Allow your spine to connect to the earth beneath you Take a deep full breath in through the nose Into the belly, Allow the belly to rise And gently exhale through the mouth And as you exhale, Allow the belly to soften Let your diaphragm release Let the chest become heavy Let your shoulders release into the earth Elbows become heavy Wrists become heavy Let your jaws soften To become heavy in the mouth Close down your eyes And let them too become heavy Let the head become heavy The practice of yoga nidra is the act of hearing and the act of feeling These are the only two important factors in the practice That we will now begin Say to yourself mentally I will not sleep I will only listen to the voice Repeat this to yourself I will not sleep I will not sleep Take a slow deep breath in And as you breathe in, Feel a calmness throughout Become aware of sounds in the distance Become aware of the most distant sounds that you can hear Pause Let your sense of hearing operate like a radar beam Searching out distant sounds Follow them just for a few seconds Move your attention from sound to sound There's no need to attempt to identify the source of the sound Gradually bring your attention closer to the sounds Begin to notice the sounds outside of the building And then to the sounds inside the room where you are Now develop your awareness of this room Without opening your eyes, Visualize the four walls The ceiling The floor Notice your body Notice the connection of your body To whatever it is that you're lying on Almost like an outsider looking at yourself Lying in complete stillness Develop an awareness of your physical body And the meeting points between your body And the floor Now we move through the rotation of consciousness Through the different centers of the body As quickly as possible, Allow your awareness to jump from point to point Mentally repeat the name of each part after I have said it And at the same time become aware of that part of your body We'll begin with the right hand Right hand thumb Second finger Third finger Fourth finger Little finger Wrist Palm Elbow Shoulder Armpit Waist Hip Right thigh Knee Calf muscle Ankle Heel Sole Right big toe Second toe Third toe Fourth toe Little toe Left hand thumb Second finger Third finger Fourth finger Little finger Palm Wrist Elbow Shoulder Armpit Waist Hip Left thigh Knee Calf muscle Ankle Heel Sole Your left big toe Second toe Third toe Fourth toe Little toe Your right shoulder Left shoulder Right shoulder blade Left shoulder blade Right buttock Left buttock The whole spine The whole of the back together Top of the head Forehead Right eyebrow Left eyebrow The space between the eyebrows Right eye Left eye Right ear Left ear Right cheek Left cheek Nose Tip of the nose Upper lip Lower lip Chin Throat Right collarbone Left collarbone Right chest Left chest Middle of the chest Navel Abdomen Lower whole right leg Whole left leg Both legs together Your whole right arm Whole left arm Both arms together Whole of the back Whole of the front The whole of the head Together The whole body Together Whole body The whole body Together Right hand thumb Second finger Third finger Fourth finger Little finger Palm Wrist Elbow Shoulder Armpit Waist Hip Right thigh Knee Calf muscle Ankle Heel Sole Right big toe Second toe Third toe Fourth toe Little toe Left hand thumb Second finger Third finger Fourth finger Fifth finger Palm Wrist Elbow Shoulder Armpit Waist Hip Left thigh Knee Calf muscle Ankle Heel Sole Left big toe Second toe Third toe Fourth toe Little toe Right shoulder Left shoulder Right shoulder blade Left shoulder blade Right buttock Left buttock Spine The whole back together Top of the head Forehead Right eyebrow Left eyebrow The space between the eyebrows Right eye Left eye Right ear Left ear Right cheek Left cheek Nose Tip of the nose Upper lip Lower lip Chin Throat Right collarbone Left collarbone Right chest Left chest Middle of the chest Navel Abdomen Lower abdomen Whole of the right leg Whole of the left leg Both legs together Whole of the right arm Whole of the left arm Both arms together Whole of the back Whole of the front Whole of the head Together The whole body Together Whole body Second finger Third finger Fourth finger Little finger Palm Wrist Elbow Shoulder Armpit Waist Hip Right thigh Knee Calf muscle Ankle Heel Sole Big right toe Second toe Third toe Fourth toe Little toe Left hand thumb Second finger Third finger Fourth finger Little finger Palm Wrist Elbow Shoulder Armpit Waist Hip Left thigh Knee Calf muscle Ankle Heel Sole Left big toe Second toe Third toe Fourth toe Little toe Right shoulder Left shoulder Right shoulder blade Left shoulder blade Right buttock Left buttock Spine Whole of the back together Top of the head Forehead Right eyebrow Left eyebrow The space between the eyebrows Right eye Left eye Right ear Left ear Right cheek Left cheek Nose Tip of the nose Upper lip Lower lip Chin Throat Right collarbone Left collarbone Right chest Left chest Middle of the chest Navel Abdomen Lower abdomen Whole of the right leg Whole of the left leg Both legs together Whole of the right arm Whole of the left arm Both arms together Whole of the back Whole of the front Whole of the head Together The whole body Together Whole body Whole body Together Awareness of the whole body Complete Become aware of the space Occupied by the body Become aware of the body And the space That is occupied By the body Body And space Become aware of the whole body And the floor The whole body In relation To the floor At the same time Become aware of the meeting points Of the body And the floor Feel Those subtle points Of connection Where the body Meets The floor Feel the meeting points Between the back of your head And the floor The shoulder blades And the floor Your elbows And the floor The back of your hands And the floor Your buttocks And the floor Calves And the floor The heels of your feet And the floor Awareness of all the meeting points Between body And floor The sensation Of all points Simultaneously Evenly Continue to feel these points Clearly And distinctly Remember Do not sleep Continue Bring your attention To your eyelids Feel the line Of the meeting Between the upper And lower eyelids Feel the point Where they meet Intensify Your awareness Between the eyelids And now the lips Center your whole attention On the line Between the lips The space Between the lips From the lips We go to the breath Draw your attention To the natural In And out Of the breath Feel the breath moving Along the passage Between the navel And the throat On the inhalation It rises From the navel To the throat On the exhalation It descends From the throat To the navel Be completely aware Of the respiration Navel To throat Throat To navel Do not try and force the breath Just awareness Maintain your awareness And at the same time Start counting your breath Backwards I am breathing in 54 I am breathing out 54 I am breathing in 53 I am breathing out 53 I am breathing in 52 I am breathing out 52 I am breathing in 51 I am breathing out 51 I am breathing in 50 I am breathing out 50 And so on All the way To awareness Of breathing And counting Together My breathing is slow Natural Relax Please continue counting All the way To one Awaken the feeling Of heaviness In the body Awaken the feeling Of heaviness Of heaviness In every single part Of your body You're feeling so heavy You're sinking Into the floor Awareness of heaviness Sinking Into the floor Heaviness Heaviness Awaken the feeling Of lightness Awaken the feeling Of lightness Sensation of lightness And weightlessness Throughout the whole body Your body feels so light It's weightless It is so light That you're floating away from the floor Awareness of lightness You're floating away from the floor Awareness Of lightness Begin to experience The feeling of cold Awaken the experience Of bitter cold in the body Imagine You're walking on a cold floor In winter Your feet feel very cold You feel cold You feel cold all over Become aware Of the coldness You're cold all over Awareness of coldness Awaken the sensation Of heat Awaken the experience Of heat The whole body Is hot The whole body Is hot You feel hot All over Imagine the feeling Of heat in summer You're out in the sun With no shade You feel the heat All over the body Heat all around the body Of intense heat Heat all over the body Awareness of heat Check now that you are awake Are you feeling drowsy? Are you drifting away? Make sure that you are awake And not sleeping Say to yourself I am awake Withdraw your mind Concentrate on the space you see In front of your closed eyes A space we call Chidagasana Imagine before you A transparent screen Through which you can see infinite space A space that extends As far as the eye can see Concentrate on this dark space And become aware Of any phenomena That manifests within it Whatever you see here Is the manifesting state Of your mind There's no need To be involved Simply observe And be aware Continue your awareness Of this space Practice Detached awareness only Imagine yourself In a park Early in the morning The sun has not yet risen The park is deserted Except for yourself It's a beautiful park Peaceful Walk across the springy grass Listen to the birds whistle And call As they welcome in the new day There are gardens of flowers Roses Yellow Pink Smell their fragrance And see the dewdrops On the petals Nearby is a fish pond You can see the fish swim In and out Between the water lilies See their graceful movements You walk between trees Beautiful trees Bare trees Trees with leaves Wide spreading trees Tall and noble trees There is a clearing Between the trees In the clearing is a small temple With an aura of light All around Go to the door It is cool And dim Yet welcoming On the walls there are pictures Of great saints And enlightened beings There is an altar in front of you Here You will leave your fears Your worries Your concerns Your limitations Your negativity All that no longer serves a purpose For you You will leave on this altar As you do this A sense of deep peace And harmony Envelopes you As the sounds outside Fade into the distance Continue your awareness Of meditation Inside the temple Stay As long as you need to Until peace And harmony Are conveyed Knowing that you can come back And access this space At any time Bring your awareness now Back to Shidakasha Bring your awareness Back to the dark space You see in front Of your closed eyes Do not strain Watch the darkness That you see very carefully Watch with detachment Do not become involved Rest your mind In this warm and friendly darkness In this warm and friendly darkness If any subtle phenomena manifests Such as colours Patterns Simply take note of these And continue your awareness If thoughts occur Let them come And go Continue watching The dark space Continue With this awareness With this awareness Become aware of your breathing Become aware of your natural breath Natural breath Of breathing Awareness Of relaxation Awareness Of relaxation Awareness Of your physical body Your physical existence Become aware of your arms Become aware of your legs Become aware of your body Lying stretched out On the earth To develop an awareness Of the room Of the room Keep your eyes closed Feel the energy of the room The space that you're in The walls The ceiling The floor Notice Noises in the room Notice Noises beyond the room Become completely External Remain Quietly With your eyes closed For a few more moments Begin to wiggle your toes Stretching open The palms of your hands Perhaps you take your arms Over your head Stretching, Reaching Allow your body To completely stretch Take your time No need to hurry When you're sure That you're wide awake Slowly begin To sit up And open your eyes The practice Of yoga nidra Is now Complete

Reviews

A beautiful practice leaving me refreshed after nights of little sleep