Yoga Nidra For Relaxation And Healing - Drift Off To Sleep

Welcome to this Yoga Nidra Guided Meditation session designed to help you relax into a space of deep healing. In this transformative experience, you are invited to embark on a journey beyond the confines of your busy mind and into a realm of deep serenity. Yoga Nidra, often referred to as Yogic Sleep, offers a unique approach to relaxation and self-healing.

As you settle in and make yourself comfortable, You will be guided through this ancient practice that allows your body to rest in a state of deep sleep, all while keeping your mind awake, conscious, and serene. Yoga Nidra provides a remarkable opportunity to explore the inner landscapes of your being, unveiling hidden layers of tranquility and insight.

Background Music: Zen Flow by Chris Collins

Transcript

Hello dear one and welcome to this Yoga Nidra guided meditation intended to help you relax and release the body so you can rest in a space of ease and healing.

My name is Kati J and I will be your guide throughout this journey.

Yoga Nidra is a powerful technique that grants you access to the space between wakefulness and sleep.

It is a state of effortless awareness where your subconscious mind becomes receptive to positive suggestions,

Information,

And the opportunity to reprogram limited beliefs.

This particular session is intended to help you release your attachment with form and surrender to the stillness that exists beneath the noise of the mind.

While this session can be practiced at any time of the day,

I encourage you to consider engaging in this experience before you drift off to sleep or when you have the opportunity to rest for an extended period of time.

When we go deep into the subconscious and then provide space for the body and mind to rest uninhibited,

This allows the autonomic nervous system to take over and regulate essential functions,

Promoting a state where profound relaxation and healing can occur.

So whether it's before slumber or during a peaceful break,

Allow this practice to guide you into a harmonious state where your autonomic nervous system can facilitate holistic rejuvenation.

If you are familiar with Yoga Nidra,

Then you may already know that this practice is best done in the supine position of savasana.

And if this is your first time here,

Simply allow yourself to be in a space where you can lay down undisturbed.

You may choose to place pillows or a bolster under your knees or neck for added support.

And if desired,

You can cover yourself with a soft blanket for greater warmth.

For this practice,

It is essential to be in a comfortable and safe environment with non-restrictive and cozy attire.

So if you need a moment to get ready and settled,

Go ahead and pause this session and do so now.

As we embark on this Nidra journey,

It is important to minimize any physical movement.

So take a moment now and make any final adjustments to allow for your complete relaxation and maximum comfort throughout our time together.

Now,

Allow your body to rest in straight alignment from head to toe,

With your arms and legs slightly away from the body,

Keeping the palms of your hands facing upward.

As we move through this practice,

It is important to know that there is no need to actively do anything.

All you need to do is simply follow my voice and follow the simple instructions I guide you through.

Now,

Softly close your eyes and let the fullness of your awareness drift inside.

Bring a gentle focus to your breath and allow your breath to become a little deeper and slower.

With each inhale,

Feel the breath fill your lungs.

And as you exhale,

Release any lingering tension,

Stress,

Or worries from the day.

And feel as your body and mind begin to relax.

With each breath,

Continue letting go of any distractions and allow yourself to drop into this present moment.

It is now time to set our sankalpa.

Setting a sankalpa,

Or intention,

Is a significant step in the practice of yoga nidra.

This process grants us the opportunity to release,

Achieve,

Or create something meaningful in our lives.

Your sankalpa should be a simple and clear phrase that arises naturally without forcing or overthinking.

Allow this statement of intent to become a potent affirmation that will accompany you throughout this practice and beyond.

Once you know your sankalpa,

Embrace it wholeheartedly and state it at least three times out loud or in your mind with full awareness,

Feeling,

And emphasis.

Now,

Breathing deep,

Let your sankalpa drift away and invite a feeling of deep relaxation to begin settling in the body.

Bring your awareness back to the breath and let your breath become even deeper and slower.

Inhale the feeling of relaxation and exhale any remaining tension you may be holding in the body.

As you breathe,

Visualize a warm soft light enveloping your entire being.

Allow a sense of deep calm and tranquility to wash over you and release any expectations or judgments.

Invite your body to surrender to the softness of your being and begin finding the harmony within.

Trust that your body and mind know precisely how to receive the maximum benefits from this practice.

With each passing moment,

Invite your body to let go a little more and feel as your body relaxes as you continue to fall more deeply into relaxation.

You will begin to function simply on the levels of hearing and awareness.

The only important thing is to follow my voice.

As you follow my voice,

Always remember this is your practice and you are in complete control.

As you continue to relax and listen to my voice,

Do not attempt to intellectualize or analyze anything I say or anything you are experiencing as this may interfere with your body's natural ability to let go,

Relax,

And heal.

Simply continue this practice,

Following my voice with total attention and allowing your body to continue to relax.

The deeper you relax,

The easier it is for your nervous system to replenish all the particles and cells in your body and mind.

As we continue to move through this practice,

If thoughts come to distract you,

Do not worry.

Just simply return your awareness to your breath and call your attention back to the sound of my voice and the subtle vibration of music in the background.

Now,

Take another deep breath,

Breathing deep into your body,

Feeling present in this moment.

As you breathe out,

Allow yourself to become calm and steady.

Feel as the whole of your body settles in and notice the sensations of relaxation that you are experiencing.

Breathe deeply and continue letting go.

Now,

Draw your awareness down through your body and into your calves.

Notice any tension you may be holding in your calf muscles.

Breathe deeply into this area of your body and as you exhale,

Allow your calf muscles to release and relax.

Feel this relaxation spreading down through your ankles,

Your feet,

And your toes.

As you take a couple more deep breaths,

Allow the sensation of relaxation in your lower legs to deepen.

Now,

Notice any tension you may be holding in your thigh muscles.

Breathe deep into your thighs and as you exhale,

Feel the muscles in your thighs relax.

With the next few breaths,

Allow your thighs to release more deeply and notice the sensations of comfort and ease as they occur.

As you continue to breathe,

Feel the deepening of relaxation in the body.

Just let go.

Let the body relax.

Breathe deep and feel the sensations of relaxation in your lower and upper legs deepen.

Now,

Bring your attention to the muscles of your pelvis and buttocks.

Notice any tension in this space of your body and release and relax any stress or resistance you may be holding.

Breathe deep and as you exhale,

Allow the muscles to take a well-deserved rest and notice the pleasant sensations of relaxation in these very important muscles.

Now,

Bring your attention to the muscles of your lower back.

Breathe deeply into your lower back and as you exhale,

Release any tension that might be dwelling there,

Allowing the muscles in your lower back to surrender and embrace a profound sense of ease and relaxation.

Now,

Feel into the muscles in your middle back.

Breathe deeply and release and relax any tension in these muscles.

Invite this area of your body to join in the feeling of deep relaxation.

As you continue to breathe deeply,

Allow yourself to release any tension you may be holding in your abdomen.

Feel as your entire abdomen relaxes and releases.

Now,

Feel as the entire abdomen,

Middle back,

Lower back,

Pelvis,

Upper and lower legs let go and relax more deeply.

Feel the ease in your body and feel your body in harmony and peace.

Now,

Draw your awareness to your chest.

Breathe deep into your chest and as you exhale,

Relax any tension you may be holding in the muscles of your chest.

And on the next deep breath,

Let go of any pain you may be holding in your heart.

With each deep breath,

Allow your heart to feel relaxed,

Calm and safe.

Now,

Feel as this relaxation wraps around and envelopes your upper back and washes over your shoulder blades.

Breathe deep into this space in your body and feel as the relaxation deepens.

As you continue relaxing,

Breathe into the muscles of your shoulders and invite any tension to softly surrender and let go.

And with the next deep breath,

Draw your awareness to your upper arms and as you exhale,

Allow the muscles in your upper arms to join in this pleasant and enjoyable feeling of relaxation.

With the next breath,

Soften and relax your elbows,

Forearms,

Wrists and feeling as the relaxation extends down into your hands and fingers and allow the whole of your arms to relax.

Now,

Feel as the whole of your arms,

Your shoulders,

Upper back,

Heart,

Abdomen,

Middle back,

Lower back,

Pelvis,

Upper and lower legs let go and relax more deeply.

Now,

Draw your awareness to your neck.

Breathe and be present in your neck.

Notice any tension you may be holding in the muscles of your neck.

Breathe deep into these precious muscles that hold your head up all day.

And as you exhale,

Invite them to take a well-deserved rest,

Feeling as any tension or resistance is released with the breath,

Allowing it to go easily and naturally.

And feel as your neck joins in the deep,

Comfortable space of relaxation that you feel in the other parts of your body.

Now,

Draw your awareness up to the top of your head and breathe deeply into your scalp and forehead.

As you exhale,

Notice a comfortable sense of relaxation in the muscles of your scalp and forehead.

As you continue to breathe,

This relaxation flows down through the muscles of your face,

Your eyes,

Your nose,

Your cheeks,

Your jaw,

Relaxing,

Releasing.

Allowing you to feel ease in the whole of your head and face.

Now,

Feel as the whole of your body relaxes and sinks more deeply into the surface it is resting upon.

From the top of your head to the tips of your toes,

Feel as your whole body relaxes,

Releases.

Feel the whole of your body relaxed.

Now,

With your body resting comfortably,

Fully relaxed and at ease,

We will begin a rotation of consciousness.

We will move through this process of rotation of awareness by taking a trip back through the different parts of the body.

As we move through this process,

Continue to follow my voice,

Drawing your awareness to the part of the body that I name and repeating the name of the body part in your mind while becoming aware of that space in your body.

We will move somewhat quickly to keep your focus on the practice and to not allow your attention to stray.

Now,

Let's begin.

Become aware of the right hand,

The right hand thumb,

The right hand pointer finger,

Right hand middle finger,

Right hand ring finger,

Right hand pinky finger,

Palm of the right hand.

Become aware of the back of your right hand,

The right wrist,

The lower right arm,

The right elbow,

The upper right arm,

The right shoulder,

The right armpit.

Become aware of the right waist,

The right hip,

The right thigh,

The right kneecap and calf muscle,

The right ankle,

The right heel,

The sole of the right foot,

The top of the right foot,

The right big toe,

The right second toe,

The right middle toe,

Fourth toe,

And pinky toe.

Now,

Move your attention to your left side and become aware of the left hand,

The left hand thumb,

Left hand pointer finger,

Left hand middle finger,

Left hand ring finger,

Left hand pinky finger.

Palm of the left hand.

Become aware of the back of your left hand,

The left wrist,

The lower left arm,

The left elbow,

The upper left arm,

The left shoulder,

The left armpit.

Become aware of the left waist,

The left hip,

The left thigh,

The left kneecap,

The left calf muscle,

The left ankle,

The left heel,

The sole of the left foot,

The top of the left foot,

The left big toe,

The second toe,

The left middle toe,

Fourth toe,

And pinky toe.

Now,

Move your attention to the back of your body and become aware of the back of your head,

The back of your neck,

The back of the right shoulder blade and the left shoulder blade.

Become aware of the upper back,

The middle back,

The lower back,

The whole spine,

And the whole of the back together.

Become aware of the right buttock,

The left buttock,

The back of your right leg,

The back of your left leg.

Now,

Sense and be aware of the entire back of your body.

Now,

Draw your attention to the top of your head and become aware of the top of the head,

The forehead,

Both sides of the head,

The right eyebrow,

The left eyebrow.

The space between eyebrows,

The right eye,

The left eye,

The space between the eyes,

The right ear,

The left ear,

The space between the ears,

The right cheek,

The left cheek.

The nose,

The tip of the nose,

The upper lip,

The lower lip,

The space between the lips,

The chin,

The throat,

And the front of your neck.

Now,

Bring your awareness to the right chest,

The left chest,

The middle of the chest,

The upper abdomen,

The navel,

The lower abdomen,

The pelvis,

The front of the right hip,

The front of the left hip.

Now,

Sense and become aware of the whole of the right leg,

The whole of the left leg,

Both legs together now,

The whole of the right arm,

The whole of the left arm.

Both arms together,

The whole of the back of your body,

Back of legs,

Buttocks,

Spine,

Shoulder blades,

Neck,

Head,

The whole of the back of the body at the same time.

Now,

Become aware of the whole of the front of the body,

Front of legs,

Pelvis,

Abdomen,

Chest,

Front of neck,

Face,

The whole of the front of the body at the same time.

Now,

Sense and become aware of the whole of the back and front of the body at the same time,

The whole of the body.

Feel the whole of the body at the same time together,

The whole body resting calmly,

Softly,

Safely.

Your body is resting,

Descending even further into relaxation.

Your body is healing,

Returning to its natural state of harmony and balance.

Your body is revitalizing,

Connecting with the profound space of peace.

Your body is recovering,

Embracing deeper and deeper layers of calm and healing.

Your body is mending as relaxation flows through every cell.

Your body is renewing,

Sinking even deeper into serenity.

Your body is restoring,

Embracing tranquility.

Your body is reviving consistently in this state of deep relaxation and stillness.

Now,

As we come to the close of this practice,

In this space of still emptiness,

Allow your sankalpa from before to rise up to the surface and become aware of your sankalpa once more.

Then repeat this statement three times or more in the same words as before with total faith,

Feeling,

And emphasis.

And then gently allow your body and mind to drift off to sleep.

Hari Om Tat Sat Hari Om Tat Sat

Reviews

Thank you 🙏

One of the most effective yoga nidras I've found here. Really appreciate how long it is. I will be returning regularly to it. Thanks.

Very effective. I was able to fall back asleep after a few minutes of this.

Haven’t finished it yet. Always fall asleep in first 15 min. But it give me weird astral proline floating lucid dreaming

Thank you. Your style is very relaxing. Namaste 🙏

I’ve never felt so deeply relaxed. Thank you Khadijah