Guided Yoga Nidra

Lauren guides you through this deeply relaxing Yoga Nidra practice, helping you drift into yogic sleep and awake rested, renewed and filled with peace and tranquility. Give yourself the permission to recieve calm and deeply rejuvinating guidance, encouraging your mind and body to let go of tension and unwanted thoughts.

Transcript

Welcome to this 30 minute practice of Yoga Nidra,

A conscious guided meditation.

Prepare for this practice by giving yourself the permission to let go.

Get yourself into a comfortable position.

Begin with focusing your awareness on your breath.

All you need to do is listen and receive.

Try and stay with my voice.

Let go of any expectations of what you should be doing and just feel into it and listen.

Begin with an open mind,

Being open to receiving and open to becoming deeply relaxed.

Let's settle in.

Take some deep breaths in through and out of the nostrils.

Imagine a wave of calm washing over you,

Letting go of tensions.

Notice the sounds outside,

Nearby,

Inside,

Around and within you.

Noticing your own breath.

Let your body sink into the floor.

Get comfortable.

Shift and move a little to let your body settle deeper into the ground.

Be comforted that at this time nothing else matters right now.

Everything is okay.

Nowhere to go,

Nothing to do.

Here to simply feel your body and listen.

It is natural to flow in and out of conscious hearing.

Don't be concerned if you don't hear everything I say.

For the deepest part of you,

Your core self is always listening.

Whatever you experience today,

This practice will still work.

There is no way to do this wrong.

Simply listen without trying too hard.

You are in a safe environment,

Protected space,

A held space.

Come into stillness now and remain still for deep rest,

Deep nourishment.

Feel your natural breath.

Breath flowing through you.

Allow your bones to become heavy.

Feel your bones heavy and sinking into the earth.

Now we set a sankalpa for our practice.

An intention for practice based on your heart's longing.

Make a commitment to yourself.

It could perhaps be a word or phrase that represents either a goal or a statement about the deeper meaning of life.

Focus on the space between the closed eyes.

Go deep inside now.

Deep inside to notice your heart's deepest longing.

What does your heart desire?

Allow some words to appear.

Be open to hearing your inner voice.

If your inner voice is quiet today,

You may like to simply choose the word relax,

Let go,

Peace or happiness.

Or choose a positive statement in the present tense as though it's already happening.

For example,

I flow through life with ease and peace.

I am relaxed.

State it three times as though it is already happening.

Repeat it to yourself silently.

Now come to notice the breath.

Feel the belly rise and fall.

Feel the chest rise and fall.

Begin to feel the heaviness of the body sinking into the earth.

Begin to feel the lightness of the body as you bring awareness to your breath.

The body is completely relaxed.

The mind is completely aware.

The body is feeling light.

Allow your awareness to travel through your body now on a journey of sensation.

Simply feel each part as it is mentioned.

Without moving,

Remain still.

Welcome all sensation just as it is.

Begin with the mouth.

Feel your mouth.

Feel sensation in your mouth.

Feel your jaw.

Lips.

Upper lip.

Lower lip.

Notice where the lips touch.

Feel the inside of the mouth.

Roof.

Under the tongue.

Upper teeth and gums.

Lower teeth and gums.

Root of the tongue.

Center of the tongue.

Tip of the tongue.

Notice the sense of taste in the mouth.

Feel the left inner cheek.

Right inner cheek.

Now feel all parts together as a whole.

Feel your mouth as sensation,

As energy,

As a radiant vibration.

Feel your nose.

Notice the nostrils.

Left nostril.

Right nostril.

Both nostrils.

Notice the breath.

Nasal passages.

Follow nasal passages all the way to the back of your head.

Become aware of your ears.

Right ear.

Left ear.

Both ears simultaneously.

Feel the wrinkles and folds of the ears.

Backs of the ears.

Earlobes.

Ear canals.

Follow ear canals to the inner ear.

Notice your ears receiving sound.

Listening.

Feel your ears hearing.

Feel your eyes.

Left eye.

Right eye.

Both eyes together.

Notice eyelids.

Feel each eyelash.

Notice where the eyelids touch.

Become aware of the surface of the eyes.

Centers of the eyes.

Backs of the eyes.

Feel your eyes now as energy,

Radiant,

Glowing embers.

Bring awareness to your crown.

Forehead.

Face.

Feel your whole head.

Feel your neck.

Back of the neck.

Sides of the neck and throat.

Notice your right palm.

Right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Feel your whole right hand alive with energy.

Feel the right wrist.

Forearm.

Elbow.

Upper arm.

Whole shoulder.

Notice the notch at the base of the throat.

Notice your left palm.

Left thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Fourth finger.

First hand alive and filled with sensation.

Feel your left wrist.

Forearm.

Elbow.

Upper arm.

Whole shoulder.

Notice the notch at the base of the throat.

Become aware of the upper chest.

Upper back.

Feel your heart center.

Notice your abdomen.

Ribs on the back.

Solar plexus.

Feel your belly.

Navel center.

Pelvis.

And hips.

Feel your right hip.

Right thigh.

Knee.

Lower leg.

Calf.

Ankle of the right foot.

Whole foot.

Soul of the foot.

Toes.

Feel again the pelvis.

Left hip.

Left thigh.

Knee.

Lower leg.

Ankle of the left foot.

Soul of the foot.

Whole foot.

And toes.

Relax.

Notice both feet.

Feel your root between your sitting bones.

Navel center.

Solar plexus.

Heart center.

Throat center.

Mouth.

Third eye between the brows.

And crown of the head.

Feel now the back body resting on the earth.

Bring awareness of your whole back body,

A sensation alive with vibration.

Feel now the front body filled with radiant vibration.

Pour your awareness like liquid into the right side of your body.

Feel the right side.

Pour your awareness like flowing senses into the left side.

Feel your left side.

Feel your midline.

Feel the whole body.

Complete entity.

Feel sensation throughout your entire body.

Begin to notice your breath.

Your natural breath as it flows through you.

Feel the in breath.

Note the out breath.

As you exhale,

Imagine a wave passing downward through your body,

Carrying away tensions.

As you inhale,

A fresh wave flows upward through your whole body,

Bringing a sense of calm to every cell.

Breathing out.

Breathing in.

Breathing out.

Breathing in.

Breathing out.

Wave flowing downward through the body,

Carrying away fears.

Breathing in.

Fresh wave upward brings serenity.

Breathing out.

Breathing in.

Tuning your awareness to your breath now.

Begin counting each breath.

Backwards from 21.

Inhale.

21.

Exhale.

21.

Inhale.

20.

Exhale.

20.

Inhale.

19.

Exhale.

19.

Continue to count the breath backwards.

If you become distracted,

Simply start back again at 21.

Completely relaxed.

Focusing on the counting.

Focusing on the counting.

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Focusing on the counting.

Focusing on the counting.

Deep flowing breaths.

Notice your back body.

Facing the earth.

Feel all the places of the body that are connected to the earth beneath you.

Notice the front of the body facing skyward.

Notice all of the space surrounding you.

Let your body expand wider into the space that surrounds you.

Notice your breath.

Feel its rhythm and pace.

We are now completing our relaxation practice.

Before moving,

Bring your awareness to your fingertips and sense the fingers.

First begin with just imagining them moving.

Now begin to wiggle your fingers.

Feeling every sensation as you do.

Bring your awareness now to your toes.

Notice your toes.

And imagine them moving.

Now begin to wiggle your toes.

Gently rock your head from side to side.

A slow awakening.

Draw a deeper breath into your belly and into your chest.

Feeling a sense of renewal.

A whole sense of relaxation.

Preparing you for your day ahead.

Keep with you the feeling of calm,

Peace and relaxation.

Gently rock your head from side to side.

A slow awakening.

Draw a deeper breath into your belly and into your chest.

Rocking slowly over to your preferred side.

Lay in this safe,

Fetal-like position.

Connecting with the practice.

Connecting with your samkalpa.

Your intention for practice.

A sense of gratitude washes over you now.

Gratitude toward yourself for taking this time out for yourself.

For your growth spiritually,

Mentally,

Emotionally.

Imagine that you are water.

And gently bring yourself up.

Flowing like a river to a comfortable,

Seated position.

Lengthen your spine.

Take a full breath in.

And as you exhale,

Imagine filling with divine light.

Bring your hands onto your face.

Notice how you feel right now.

Notice the effects of your relaxation practice.

Peace.

Eternal peace.

May there be peace.

Eternal peace in your heart.

Ever so slowly now,

Allow the eyes to slowly open.

Returning to full wakefulness.

Feeling alert and refreshed.

Open your heart and mind to the miraculous wonder of life.

Namaste.

Reviews

So perfect! Thank you 🙏🍀

“Eternal Peace...” So perfect. Truly made me approach my day yesterday with more grace and acceptance. This was a beautiful nidra. 🙏🏻

Nice yoga nidra thank you

Wonderful — very relaxing and soothing.

Lovely. Soothing. Healing. Sounded like Divine Sleep Yoga Nidra.
Thank you

Lauren, thank you so very much for this wonderful nidra practice. I love the long pause after the breath count. Your voice is very beautiful and calming.

Thank you that was beautiful

One of my favorite. Love the breathing and counting down from 21

Great to hear an Australian presenter! I can even hear an Eastern seaboard Australian bird in the background. Thank you

Oh sweet GOD. Did I need this today. Thank you so much. This meditation really brought me back from the darkness I was feeling to a peaceful, relaxing & calm mindset I have found myself self in now. Definitely following you in the future. Thank you!!! Namaste 🙏🏻

So nice thank you

Beautiful and lovely music

Very nice. So relaxing. I will be doing this meditation many more times.

A really beautiful and gentle and relaxing practice 🙏🏻 thank you 🌟

Beautiful guided meditation- thank you for helping me feel more peaceful to begin my day! Blessings-

My new favorite guided yoga nidra on insight timer! This was amazing! Unbelievable... So calming and I love the flow, the soft voice, the peaceful music... The whole thing. Can't wait to do it again 🙏🏼