Let Go & Relax With Yoga Nidra
Welcome to Yoga Nidra for Releasing. In this session, we will drop deep into a state of pure relaxation, in this state we will easily be able to shed and let go of old layers & versions of ourselves that are no longer serving our highest good. You can have something in mind you would like to let go of specific, or you can just be open to letting go of whatever needs to be released. So get comfy, and join us for this deeply healing session.
Transcript
Welcome to Yoga Nidra for letting go.
In this session,
We will dive deep into a space of relaxation.
We'll come to the point where we can release anything no longer serving us.
You can have something in mind specifically that you would like to let go of.
You can remain open and trust that whatever you need to release,
You'll know in the moment.
To begin,
Just make sure you are as comfortable as possible in the lying down position.
You can take a moment here if you need to make any adjustments to your posture.
Whenever you're ready,
We'll begin with the eyes closed if they're not already.
We'll take a deep breath in through the nose.
Open the mouth and let it go.
Good.
Again,
Deep breath in through the nose.
Open the mouth and let it go.
Slowly disengaging from thoughts,
Images,
Or worries,
Immerse yourself fully in the experience of this moment.
Bring your awareness to your breath.
Feel a simple rise and fall of each breath in,
Of each breath out.
We're going to take three deep breaths together.
Each time,
We'll hold the breath at the top of the inhalation and at the same time,
We'll squeeze every part of our body very,
Very tight.
Squeeze all the muscles and then we will release.
We'll begin with our first inhalation.
Take a deep breath in through the nose.
As you get to the top of the inhale,
Hold the breath in,
Tighten and squeeze every muscle in the body.
Clench the jaw,
Tighten and squeeze everything.
Whenever you're ready,
Release.
Feel the body sink.
Let everything in your body soften and relax.
Good.
Again,
Deep breath in through the nose.
Feel the lungs fully at the top of the inhalation.
Hold the breath in and squeeze and tighten every muscle in the body.
Clench the fist together.
Clench the jaw.
Squeeze,
Squeeze,
Squeeze.
And whenever you feel ready,
Release.
Release the breath.
Release the muscles.
Release the body.
Release the mind.
Fully relax.
Good.
And last time,
Deep breath in,
Even deeper this time.
Fill up the lungs.
Hold the breath in.
Tighten and squeeze.
Squeeze even harder this time.
Every part of your body,
Squeeze as hard as you can.
And whenever you feel ready,
Let go.
And feel a deep sense of ease and relaxation begin to wash over your whole body,
Feeling the body becoming heavy and sinking deeply into whatever surface you're laying on.
And from this moment on,
Remain as still as possible.
And if you need to make any adjustments to your posture during the practice,
Do so mindfully and slowly.
And return to stillness as soon as you are able.
Stay connected to the sound of my voice and resolve to remain awake.
Let your whole body respond to what I say without any commentary or judgment,
Effortlessly and automatically as if my voice was your voice.
Now from thinking to feeling,
And from doing to non-doing,
Relax.
Now let your attention ride along with the natural rhythm of the breath.
Stay relaxed and do nothing to control or change the breath in any way.
Simply watch and feel spontaneous flow moving in,
Moving out.
Remain calm and soft.
The passive observer.
Visualize a clear glass tube between the navel and the throat.
And with your next inhalation,
Imagine a thin gold stream of light moving from the bottom of this glass tube all the way up to the throat.
And as you exhale,
Visualize this golden stream flowing down from the throat all the way back to the navel.
Watch as the breath moves up and down,
As this golden light moves along with the breath.
Stay calm and relaxed and simply watch.
Breath moves up,
Breath moves down.
Let go of all effort,
Breathing steadily and easily.
With each breath in,
Feel the nourishment flowing into your body.
With each breath out,
Feel heavier and even more relaxed.
Now relax and let go of all control of the technique in the breath.
Allow the breath to return to its natural rhythm and allow your attention to rest at that space between the eyebrows,
The third eye.
From this point forward,
Do absolutely nothing.
Remain relaxed and rest back into the depths of your being.
Attention to your toes.
Simply feel the toes.
On your inhalation,
Visualize the breath moving up the front of the body from the tips of the toes all the way up to the top of the head.
As you exhale,
Draw your attention down the way back to the toes.
Continue this for the next few breaths.
Inhale up the front from the toes,
Exhale down the back to the toes.
Now bring your attention to your ankles.
And with your next inhalation,
Visualize the breath moving up the front of the body from the ankles all the way up to the head.
And as you exhale,
Draw the attention down the back of the body,
Down into the ankles.
Attention to your knees,
On your next inhalation,
Visualize the breath moving up the front of the body from the knees up to the top of the head.
As you exhale,
Draw the attention down the back of the body,
Down into the knees.
Bring your attention to the base of the pelvis.
Inhale and visualize the breath moving up the front of the body from the base of the pelvis up to the top of the head.
And as you exhale,
Draw your attention down the back of the body,
Down into the base of the pelvis.
Bring your attention to your navel.
With your next inhalation,
Visualize the breath moving up the front of the body from the navel up to the top of the head.
And as you exhale,
Draw your attention down the back of the body,
Down into the navel.
Bring your attention to your solar plexus.
On your next inhalation,
Visualize the breath moving up the front of the body from the solar plexus up to the top of the head.
And as you exhale,
Draw your attention down the back of the body,
Into the solar plexus.
Bring your attention to your heart center.
On your next inhalation,
Visualize the breath moving up the front of the body from the heart center up to the top of the head.
As you exhale,
Draw your attention down the back of the body,
Down into the heart center.
Bring your attention to your throat.
On your next inhalation,
Visualize the breath moving up the front of the body from the throat up to the top of the head.
And as you exhale,
Draw your attention down the back of the body,
Down into the throat.
Let yourself relax deeply now.
Release any effort and disappear into the experience.
Imagine now,
It's a dark night and you are walking through a forest.
On your back is a backpack containing your most treasured belongings.
These belongings include material items,
But also other things like your personality traits,
Perspectives,
Beliefs,
And ideas.
In the distance,
You see a flickering light,
A bonfire.
And you walk toward the light.
As you approach,
You see that no one is around the bonfire.
The area is deserted.
Yet somehow you know that this bonfire has been made for you.
You feel safe.
You take off your backpack and sit down and rest.
You set the backpack by your side,
Unzip it,
And begin to unpack your belongings.
One by one,
You arrange them neatly in front of you.
You look at these prized possessions and notice which is most important to you.
Behind you,
The flickering light from the bonfire illuminates a well.
You walk over and look down inside.
The well is dark and deep,
A cylindrical tunnel into the depths of the earth.
There is a bucket on a rope and you lower it down into the well.
It disappears into darkness.
And finally,
You can feel how it comes to rest at the bottom.
You now pull the bucket back up.
You feel its weight has changed.
And as it comes to the surface,
You tilt it towards the light to see what's inside.
Notice any thoughts or feelings that are arising for you.
You take what has surfaced out of your bucket and bring it with you towards the heat of the bonfire.
You now have a choice.
If what has surfaced is a helpful,
Treasured part of you,
You may choose to keep it and place it alongside your other,
Most treasured items.
If it is not helpful,
You have the choice to throw it into the bonfire and watch as it dissolves and disappears forever.
If you would like to be free of what has surfaced,
Throw it into the fire now.
Watch as it curls up into the flames and disappears.
You are now unburdened,
Free,
And clear of that item.
If you would like to keep what has surfaced,
Place it alongside your other items and allow it to take its rightful place.
And notice how you feel more whole,
More complete as you recognize,
Honor,
And accept this part of you.
And now allow yourself to deeply rest by the fire and recognize that the choice you have made today will affect you on every level of your being.
As dawn comes and the fire burns low,
It is time to move on.
You begin to collect your items and place them one by one back into your backpack.
You stand,
Put on the backpack,
And continue on your journey as you receive the following intention.
Allow every cell in your being to remain open,
Relaxed,
And receptive.
I am the witness,
Observing thoughts,
Images,
And sounds like the clouds moving through a clear blue sky.
I am the limitless consciousness,
Free of all boundaries and restrictions.
I am perfect divine consciousness,
Incapable of being stained,
Harmed,
Or damaged.
I am peace itself.
I am love.
As you relax even deeper,
Feel the presence of any teachers,
Guides,
Or mentors you feel connected to and soften into the knowing that they are here with you,
Right here,
Right now.
Their presence may be experienced as a feeling in the body or visualization in the mind.
In whatever way it is experienced,
Know that great wisdom is here for you now and anytime you choose to draw upon it.
At this time,
If there is any guidance to be received,
Allow yourself to receive it now.
It may come in images,
Feelings,
Or in silence.
Be open.
Now,
Gently begin to bring your attention back to your breath without any effort to control or change the breath.
Simply become aware of the rising and falling of the abdomen.
Just observe the spontaneous flow of breath moving in,
Breath moving out.
Now,
Begin to become more aware of your physical experience.
Feel the support of the surface beneath you,
The temperature of air on the skin,
And the movement of breath in the belly.
Stay relaxed.
As you feel ready,
Begin to bring a bit of movement back into fingers and toes,
Moving slowly,
Maybe allowing some gentle stretching of arms and legs.
Of course,
If the impulse is to remain still,
Simply relax.
If you would like to lie here for a bit longer and listen to the music,
Feel free to do so.
Or if you would like to come out,
Bend into the knees,
Bringing the feet to your surface,
And gently roll over onto your right side,
Resting in fetal position.
Now gently use the strength of the arms to press yourself up to a comfortable seat,
Keeping the eyes closed if possible.
Be mindful and move slowly,
And sit tall and allow the heart to be buoyant.
Whether you're lying still or sitting,
Notice the calm of the breath,
The stillness of the mind,
And the spaciousness of your being.
Bring the hands together in front of the heart,
And take a moment to thank yourself for showing up and nourishing yourself and your life with this practice here today.
And I thank you so much for allowing me to share this practice with you.
And the background music will continue on for a minute or two if you'd like to stay.
I will see you next time.
