Yoga Nidra For Inner Quiet & Deep Rest
Sink into a sense of deep ease with this calming Yoga Nidra meditation, designed to gently soothe anxiety and melt away stress. Through guided awareness and soft relaxation cues, you’ll unwind physical tension, settle your thoughts, and invite your nervous system into a space of rest, healing, and internal harmony. This restorative practice supports stress reduction, emotional balance, and mental clarity, helping you reconnect with a grounded, peaceful state within. Many find that just a few minutes of Yoga Nidra creates a profound shift in how they feel...lighter, clearer, and more at ease. Ideal for preparing for sleep, quieting a busy mind, or resetting in the middle of a full day, this meditation offers a nurturing pause whenever you need to return to calm.
Transcript
Hey,
Welcome everyone.
Welcome,
Welcome.
I am Kumari Skye,
The Relaxationist.
And that is what I intend to guide you to do tonight.
Relax.
Well,
If this is your first time practicing Yoga Nidra,
Get yourself comfortable,
As comfortable as you can.
I'd highly recommend laying somewhere soft and comfy.
Some people find laying on the ground on a yoga mat is just right for them.
You can do that however you want.
Your body temperature does naturally decrease in this practice.
So if you're in a place where you might end up getting a little chilly,
Go ahead and grab your blanket or your sweatshirt and socks.
Covering the eyes feels really supportive in my body.
You might like it too.
What we're about to practice is sometimes called yogic sleep.
This is a series of systematic techniques that guide the practitioner into a deep,
Deep state of rest.
But this isn't the same rest as when you go to sleep at night.
This is a yogic sleep.
You're resting in this liminal space.
You're not fully asleep,
But you're also not fully awake.
Like your thinking mind,
You're disidentified with.
And you are resting in this space of pure consciousness,
Of pure presence and awareness.
And this is often referred to as union with your true nature.
When we pull,
Not pull,
But when we dissolve into these really slow brainwave states,
This is where this happens,
Where this disidentification from your thinking and doing and cognitive,
Achieving,
All that kind of stuff,
Mind.
And you're coming to rest in more of like the subconscious or,
And not even that,
More subtle than that.
This space where you are in close union with all that is,
Or in yoga,
Called Atman.
So God,
You're returning home to your true nature.
So this is a very beautiful and powerful practice and it has so many benefits,
So many benefits.
One of them is helping with sleep,
All things sleep,
Whether you're trying to fall asleep or stay asleep,
Or if you wake up in the night,
It literally helps reset your circadian rhythm.
So that's just one of the main big benefits.
But by now,
I trust you have gotten all snuggled in and I will begin guiding the practice.
Please know that this practice is effortless.
Your only job is to lay there or sit there and listen to me.
So you can't get this wrong.
Don't worry if you do fall asleep.
You can change positions.
I will guide you out of the practice.
So if you haven't already,
Close down your eyes.
We're just going to start by listening.
What do you hear in your space?
What do you hear beyond your space,
Anything?
Perhaps you can hear sounds in my space.
I'm just moving from sound to sound,
Just taking it all in.
And the sense of hearing,
Listening.
Now feeling the air on any exposed skin.
Feeling the air of your breath at the nostrils.
Welcoming an ease into the physical body.
The ease that comes with stillness.
Become curious as if you were looking onto yourself.
Notice how your arms and hands are resting.
Becoming aware of the feeling of the head being supported.
The whole back.
And seeing in your mind's eye,
The legs and the feet.
And just creating a picture of what you think you look like resting here.
Aware of you.
Taking time to nourish every layer of your being.
Tuning in to the rhythm of your breath.
The rise and fall of your breath.
Like a rhythmic wave flowing in and out.
In and out.
Present to the movement of your breath.
And can you notice the subtleties of the breath flowing?
Zeroing in on the felt sense of the breath happening inside the ribcage.
And the breath happening in the abdomen area.
The nostrils.
And can you start to imagine the breath as an infinity sign on its side?
Inhaling each breath melting into the next.
No effort.
It's one infinite breath breathing.
And now letting go of this focus on the breath.
Sensing and feeling stillness and peace.
And it's here that we have access to create a syncopa for the practice.
Or call in a syncopa that you're currently working with.
The syncopa is like an intention.
Something that you can take with you into each and every practice.
Or create one just for tonight or today whenever you're practicing.
This should be a short little statement in the positive present tense.
I trust in my body's innate healing wisdom.
Or I'm exactly where I need to be right now.
What is your syncopa?
And when you feel ready,
Repeat that three times in your mind.
Next we have the journey around the body,
The rotation of consciousness.
This is a good way to allow the physical body to let go of held tensions in the tissues and sink deeper into presence and the light.
This is a good way to allow the physical body to let go of held tensions in the tissues and sink deeper into presence and the light.
To let go of held tensions in the tissues and sink deeper into presence and the light.
This is a good way to allow the physical body to let go of held tensions in the tissues and sink deeper into presence and the light.
This is a good way to allow the physical body to let go of held tensions in the tissues and sink deeper into presence and the light.
This is a good way to allow the physical body and then send all of that attention into the forehead,
Expanding into the scalp,
The right ear,
The left ear.
Both ears together now.
Sense the jaw,
The lower lip,
The upper lip,
The nostrils.
Sense of the breath flowing deep into the nasal cavity.
Now can you sense the root of the tongue and the tip of the tongue,
The roof of the mouth,
The surface of the tongue,
All 10,
000 taste buds into the hollow of the throat,
Both collarbones,
Both shoulder,
The center of the chest,
The right upper arm,
The left upper arm,
Right elbow,
Left elbow,
Right forearm,
Left forearm,
Right wrist,
Left wrist,
The right palm and all five fingers and the left palm and all five fingers,
Both hands together,
Welcoming the awareness of warmth or energy in the hands.
Both wrists,
Elbow,
Shoulder,
Back to the center of the chest and now the expanse of the whole chest and the rib cage on each side,
The solar plexus,
Into the whole abdomen,
Sensing the whole abdomen at once,
The right hip and glutes,
Left hip and glutes,
The right thigh and the left thigh,
Right knee,
Left knee,
The right lower leg and the left lower leg,
Right ankle,
Left ankle,
The sole of the right foot and all five toes,
Sole of the foot and all five toes,
Now over to the sole of the left foot and all five toes,
Now sensing the soles of both feet and all 10 toes,
Both ankles,
Knee,
Thighs,
The sense of the whole front side of the body and now the whole backside of the body,
Whole backside of the body,
Isolate awareness into the right side of the body and now the left side of the body,
Sense just the head,
The whole head,
The whole body,
Aware of the whole body deeply resting,
Deeply resting here and now,
Tune into this sense of the body being breathed,
The breath already happening,
The observer of the breath,
Just breathing,
Life force energy animating trillions of cells,
Guide awareness to rest at the center of the chest,
Your heart center,
Begin to see a green light glowing here,
A green light at the heart center,
Just imagining and perhaps this light is radiating or growing with each inhale and exhale,
A glowing green light at the heart center and can you take attention now back to the third eye center,
Might you imagine that your breath could flow in and out of the third eye center effortlessly breathing through the third eye,
Might you see a indigo purple light glowing here at the third eye and now guiding attention to the very crown of the head and sensing,
Feeling,
Imagining white light emanating from the top of the head,
White light emanating from the top of the head and then see this light cascading around the whole body,
White light cocooning the whole body,
Prana,
Life force energy vibrating you,
Animating you,
The whole body resting in a cocoon of white light and see the whole body resting in the white light and return to the feeling of the breath inside the body,
Can you tune in to the subtle felt sense of your lungs expanding inside your body,
Feeling the body breathe,
The body breathing all on its own and now feeling the right side of the body,
The right side of the body and can you start to imagine the right side of the body as heavy and warm,
Heavy and warm,
The whole right side and now slowly guide that same attention to the left side,
The left side as heavy and warm,
Heavy and warm just on the left side and now feeling the whole body as heavy and warm,
Whole body heavy and warm,
Isolate awareness to the right side of the body begin to imagine a felt sense of the body as cool,
The body cool to the touch just on the right side and now moving over that coolness to the left side,
The body cool on the left side,
Feel both sides together,
Cool,
Whole body cool,
See the body as dark,
The body as a dark void,
No light,
Just the shape of the body dark and now seeing the body as light,
The shape of the body as a white light,
White light filling the whole body and now see the body as dark and light at the same time,
Body as dark and light at the same time and letting go of that visualization,
Deeply resting,
Come back to seeing this cocoon of white light around the body,
Knowing however you experience or imagine yoga nidra is the right way,
See a cocoon of white light around the body,
Now all of this white light glowing at the center of your being,
This light is soft and steady,
Your whole body illuminated from within,
Now feel your body starting to seem lighter,
Almost weightless as if the boundaries of your physical form are dissolving into the soft glow around you,
The breeze of pure stillness reaches you and without effort you really begin to rise,
Feel the body lifting up from the earth,
Lifting slowly,
Floating and drifting upward like a feather,
Sense the body being carried by the most gentle,
Gentle breeze,
You rise above the place where your body is resting,
Above the room,
Above the quiet landscape of your life,
Peacefully floating,
You are held by something fast and benevolent,
The sky opens up around you now,
A wide endless canvas of deep,
Deep midnight blue,
Stars shimmer like ancient wisdom points,
Each one flashing and pulsing,
The sacred rhythm of the universe,
Resting back into the spaciousness of the universe,
No edges,
No limits,
No weight,
You are held and free,
Spaciousness,
Presence,
Welcoming,
Images,
Messages,
Images,
As you rest in this liminal space of pure awareness,
Rest in this truth,
The truth that your essence is boundless,
Resting back in the openness,
Floating in the infinite sky of your own inner wisdom,
Floating,
Being of light,
Effortless,
One with your divine true nature,
Basking here now,
And your Sankalpa is here,
Welcoming back the Sankalpa,
Repeating it three more times,
Just floating a little longer now,
Now it's time to return from the state of yoga nidra,
Return to the awareness of your breath,
Return to the feeling of your breath,
The breath happening inside of your ribcage,
Begin to take some deeper breaths,
Deeper breaths,
Becoming more aware of the physical body,
Notice the feeling of your body resting on the surface,
And energetically widening out just a little more to sense the space around you,
The feeling of the breath moving in and out of the nostrils,
Take a long,
Slow,
Deep breath in,
And letting it out just as slow,
Take your time,
Start to think about moving around your fingers,
Your toes,
Ever so gently moving the body,
Like you're coming out of your yoga nidra cocoon,
And if you're not drifting off to sleep,
As you're ready,
Begin to make some bigger movements with the arms and the legs,
You might start to tune in to the sounds,
Are you hearing any sounds in the space you're in?
Taking as much time as you need to return to waking awareness,
And maybe even just basking in this space of stillness and peace that you created by choosing to practice yoga nidra,
If you'd like to join me in three rounds of the physiological psi,
We can do that now,
Two sips of breath in,
Blow out through the mouth,
Space after yoga nidra,
So precious,
I hope that you're feeling a peaceful energy,
A quiet mind,
Maybe an eagerness to move on with the next segment,
Or not,
Maybe you'll do a little yoga now,
Or reflect and journal,
Go to bed or go to work,
Who knows,
Moving at your own pace,
Thank you so much for joining,
I hope that was amazing for you,
I truly appreciate your presence here and that you chose to practice yoga nidra,
You are creating more peace in this world simply by regulating your nervous system and choosing to take time to relax,
May you rest.
