Yoga Nidra For Ultimate Relaxation

Hello and welcome to this deeply grounding Yoga Nidra practice designed to help you release tension, reduce stress, and connect with the earth’s stabilizing energy. In this guided meditation, you'll be led into a state of deep rest, where both body and mind can experience profound relaxation and renewal. Incorporating grounding practices into your routine is a powerful way to calm the mind, align with your true essence, and feel more at peace. This Yoga Nidra is suitable for all levels and can be practiced before bed, during times of stress, or whenever you need to reset and recharge.

Transcript

Hello and welcome to the practice of yoga nidra. I'm Kumari, I'll be your guide. One of the most important aspects of doing a yoga nidra is your comfort. So take time now to get all cozy and settle in a place that you feel like you could truly let go. A place where you feel held and allow my voice to guide you into a state of deep rest. We'll begin by sensing the body. Feeling the weight of your body on whatever surface you've chosen to relax on. Feeling the weight of your head supported and held. A sense of the upper back and the way the arms and hands are resting. Now a sense of the lower half of the body, The hips and buttocks. The legs and the feet. A true sense of relaxation and peace simply by choosing this loving setup in this time for stillness. There's nothing you need to do here. Listen to my voice and allow yourself to sink into a space of ease and stillness. Feeling the jaw and the tongue relax. The muscles and the cheeks relax. Even a sense of the space behind the eyes, Behind the forehead. Completely relax. Can you sense all 10 fingers in the palms? Your hardworking hands still and at ease for now. Just imagine you could hear the beating of your heart. Perhaps you hear the cadence of your breath. Feeling where the body subtly moves with each inhale and each exhale. And can you tune in to the beat of your heart? Can you tune in to the weight of the lower half of your body? Your core grounded. Your legs and feet and toes quiet and soft. Melting into the surface you're resting upon. This peaceful heaviness in every cell of your body. Imagine wrapping your body in a circle of white light. Starting at the top of your head. Moving down the right side of your body. Below the feet and up the left side to the head again. Circle your body two more times with this white light. And you are safe, Protected, And held. Your body receiving the medicine of deep breath. Notice the feeling of your breath at your nostrils. Aware of the cadence of the breath. As if you were simply the observer. And now we'll begin to gently direct the breathing into a 4-4 pattern. The box breath. Inhaling for four. Holding for four. Exhaling for four. Holding out for four. Let's begin. Inhale, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold out, Two, Three, Four. Take some natural breaths. Again, Inhale, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. And now one more round. Inhale, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. And now we'll begin to gently direct the breathing into a 4-4 pattern. Sensing and feeling how the body has already drifted into a state of relaxation. Call in your Sankalpa now. And if you're not currently working with a Sankalpa, You could create an intention for this practice. Be sure to state it in the positive, Present tense. I trust my body's innate healing capacity. Or I allow the divine unfolding of my life. Take a moment here with your Sankalpa or intention. And when you're ready, Repeat it three times in your mind. Using intention in yoga nidra is a powerful practice that guides our lives in the direction that we most desire. You can trust that your intention will unfold over time. Follow my voice as we move around the body. In each area, You might sense energy or sensation. And as you're ready, Let go of your attention. Allowing whatever arises, Starting at the very top of the head. Sensing the top of the head, The center of the forehead, Right eye, And awareness of both of the eyeballs inside of the lids. And now aware of the cheek, The nostril, The upper lip, Lower lip, The whole jaw, The inside of the mouth, The inside of the mouth, The whole skull, The whole head, The front of the throat, The right collarbone, Shoulder, Elbow, Wrist, Thumb, Index finger, Middle finger, Ring finger, And pinky, And the palm. A sense of the whole right hand and arm, Left collarbone, Shoulder, Elbow, Wrist, Thumb, Index finger, Middle finger, Ring finger, And pinky, The palm, The left hand, The left arm, Sensing both arms and hands, The center of the chest, The right side of the chest, Left side of the chest, The abdomen, Right hip, Knee, Ankle, Big toe, Second toe, Third, Fourth, And fifth, The sole of the right foot, The entire right foot, And leg, Left hip, Ankle, Big toe, Second toe, Third, Fourth, And fifth, The sole of the left foot, The whole left foot, And leg, Both legs and feet together, The entire right foot, The sole of the left foot, The entire right foot, The sole of the left foot, The entire right foot, The sole of the left foot, The entire right foot, Aware of the whole body, The whole body radiant with subtle sensation, Trillions of cells alive, Welcoming back the awareness of the breath ebbing and flowing inside this body, The whole body breathing effortlessly, Begin to imagine the breath could rise to the top of the head, And then exhale down the whole body to the toe, Breathing in to the crown, And exhaling to the toes, And now begin to breathe the inhale up from the toes, Up the body until the crown, Exhaling through the whole body, Sense, Feel, Or imagine the breath as a wave moving up and down the body, The whole body breathing, Crystalline prana moving, Sense the energy of your breath, Sensing the subtle energy of your being, See the body radiating, Begin to count the breath backwards from 10 until 1, Inhaling 10, Exhaling 10, Inhaling 9, Exhaling 9 all the way down to 1, Now wherever you are with the counting, Let that go, Return sense of your own radiance, Your body a vessel of luminous, Crystalline, White light, This body purely radiant, Pure presence in physical form, There is no separation from the divine energy that is truly who you are, You are vibrant, One with your true nature, Resting back, Pure light, Open and receptive, Rest here now until you hear my voice again, Calling back your intention or sankopa now, Feeling this in your whole body and affirming this desire, This intention by repeating it three times in the mind again, And now it's time to come back from this yoga nidra journey, As you start to deepen your breath, Once again feeling your body alive with breath and sensation, Imagine your breath could flow to the tips of the toes and give them a little wiggle, To the tips of the fingers, Wiggle, Wiggle, Moving the head and neck, Taking two sips of breath in, And a long slow exhale, Two more times, Breathing in, Starting to stretch your legs, Your arms, Changing your positioning and taking all the time you need to return to whatever's next for you, Slowly, Mindfully, Coming back from your deep rest practice, Thank you for choosing to practice yoga nidra today with me, I'm wishing you all the very best, Namaste.