Yoga Nidra For Deep Relaxation

In this yoga Nidra meditation to rest deeply, you will be guided through a body scan to calm the nervous system. Explore the cosmos in a guided visualization. This experience includes breath awareness & white light/energy visualization for connecting to the vital lifeforce energy. It's a perfect for a reboot for the nervous system, great for stress management. Lie down, relax, visualize, rest and meditate all at the same time!

Transcript

Namaste.

This is Allie and welcome to your Yoganidra practice.

Take the next few moments to get yourself completely comfortable.

Lie down in a position where you feel at ease,

Supported,

Cozy,

And warm.

Take as much time as you need to adjust your props and supports,

Blankets,

And allow yourself to begin to settle into stillness,

Noticing any of the momentum that might be here now from your day or your week so far.

Checking in with the different layers of you,

Noticing any tension or density in the physical body,

Noticing where you could soften into any areas that seem light or easeful.

Notice also the level of energy that's present here today.

Does your energy feel low,

Moderate,

Or do you feel full of energy?

Just noticing.

Checking in with the emotional tone that's present here today,

The quality of thoughts,

The frequency,

The awareness that's always here,

The presence that's witnessing it all.

And letting that awareness expand to include all of life,

Sensing your interconnectedness to the whole.

Feel the soothing rhythm that's always with you of the breath.

And for the next few breaths,

Inhaling through the nose and exhaling with a gentle ocean sound like you're fogging a mirror at the back of the throat.

Inhaling naturally through the nose with the lips closed,

Exhaling.

Let's do three more times like this.

And let the breath come back to a natural rhythm and let your whole jaw begin to soften.

You might gently draw the tip of the tongue to the roof of the mouth.

Let the eyes begin to soften back and down.

And imagine relaxing the entire brain as if the mind were a muscle you could soften.

Just sort of relaxing open as we invite the senses to open and thinking to drop into feeling and listening.

The ears sensitive and receptive to each sound.

Each sound arising and dissolving in the field of awareness that's already happening.

And imagine you could just float on that field of awareness that is already everywhere.

The whole body floating.

And taking in the sensation of the rise and fall of the breath at the heart space.

And at the center of the heart calling upon the wisdom that resides here that abides in the heart space.

And welcoming a heart's vow.

If you are not currently working with a sankalpa,

A heart's vow,

You might welcome the vow I connect with my inner light of knowing and gratitude.

Mentally repeat your heart's vow three times.

And now bring awareness to the center of your eyebrows.

Imagine you could place a tiny luminous star and at each point that follows see or place a radiant microcosmic star.

The base of the throat.

The right shoulder.

Elbow.

Wrist.

Small finger.

Ring finger.

Middle.

Finger.

Right thumb.

Wrist.

Elbow.

Shoulder.

Base of the throat.

Left shoulder.

Elbow.

Wrist.

Middle finger.

Ring finger.

Middle.

Pointer finger.

Thumb.

Wrist.

Elbow.

Shoulder.

Base of the throat.

Heart center.

Right side of the chest.

Left side of the chest.

Heart center.

Naval center.

Base of the spine.

Right hip.

Middle of the right thigh.

Knee.

Calf.

Ankle.

Small toe.

Fourth.

Third.

Second toe.

And the right big toe.

The ankle.

Calf.

Knee.

Middle of the thigh.

Hip.

Base of the spine.

Left hip.

Middle of the left thigh.

Knee.

Calf.

Ankle.

Middle toe.

Fourth.

Third.

Second.

And the big toe.

Ankle.

Calf.

Knee.

Middle of the thigh.

Hip.

Base of the spine.

Naval center.

Heart center.

Right side of the chest.

Left side of the chest.

Heart center.

Base of the throat.

Heart center.

Mind's eye center.

Imagine the entire constellation of microscopic stars within your body.

And imagine a galaxy of brilliant stars all around you.

Radiating brilliant bright light.

Imagine yourself again floating.

Inhaling.

Inhaling.

Exhaling.

Floating on the breath.

As you inhale,

Imagine you could breathe in this brilliant light through the crown of your head.

Filling your whole body with the exhalation.

Natural rhythm of breath.

Inhaling light through the crown of the head.

Exhale to see that light expanding out through the whole constellation of your body.

Like a luminous nectar.

A vital intelligent energy.

Like a luminous nectar.

A vital intelligent energy.

A luminous nectar spreading through your whole body with each out breath.

A natural inhale.

Inviting this vital energy and light in through the crown.

Exhale.

Inhaling.

Exhaling.

Expanding throughout the body.

Touching every nook and cranny.

Every cell.

Every molecule within your being.

With each breath,

See the light spreading through the heart space.

Let it encompass you.

A shower of light fills the body.

The overflowing.

The overflowing.

Infusing everything.

As you follow the in breath and the out breath.

Could you follow the path of life force,

Of intelligence that flows through your being.

Noticing this living current within you.

Your whole attention resting in the subtle current.

The intelligence of life energy flowing within you.

And as you breathe.

On the inhale,

Welcoming the spacious awareness within and all around you.

As you exhale,

Inviting the body to become deeper and deeper relaxed.

Inhaling.

Wakeful,

Spacious awareness.

Exhaling.

Resting deeply.

On the inhale,

Absorbed in the vastness of presence.

On the exhale,

Body deeper into rest.

Like a deep state of sleep.

Flooded with awareness and life force energy.

Light.

Body resting deeply.

Bring all of your attention to the mind's eye center.

Center of the forehead.

Noticing the darkness or light beyond your eyelids.

The blank space of the mind.

As you rest here,

Once again,

In the center of your body.

As you rest here,

Once again,

Inviting the imagery of twinkling stars.

Looking up at a whole galaxy of constellations above you.

And welcoming a magnificent show of meteors.

Shooting stars of all colors.

Soaring across the sky.

Expanding beyond the meteor showers.

To include the massive planets moving through the solar system.

The radiant light of the sun.

Billions of suns all across the galaxy.

Billions of suns all across the galaxy.

Expanding to include stars,

Nebulas,

Supernovas.

Lighting up the galaxy.

Expanding beyond the galaxy.

Sensing the vastness of the universe.

Galaxies all throughout the universe.

Galaxies all throughout space.

Imagining the entirety of space.

Within and all around you.

Absorbed in this vastness.

This whole ocean of space.

Inviting you in.

Cherishing the spacious embrace.

The whole universe calling you home.

And as you bathe in the ocean of space,

Could you call in your heart's vow three times?

Or simply allow your heart's vow to be everywhere.

The whole universe resonating your heart's vow.

Feel this vow permeating the space of your heart.

As you begin to welcome the edges of your physical body,

Begin to welcome yourself back into your physical home.

Sensing the solar system,

The earth,

The land,

Your body resting on the support beneath you.

The ever-present breath moving in and out.

The ever-present breath moving in and out.

Attention resting in the subtlety of each inhale,

Each exhale.

And when you're ready,

Taking a deep breath in through the nose.

Out through the mouth.

In through the nose.

Out through the mouth.

One more time in.

In and letting it go.

Would you begin by touching the thumb to the first finger on each hand?

Gently rubbing the thumbs and fingers together and then moving through each fingertip one by one,

Touching thumb to finger.

Feeling the subtle sensations and warmth.

Continuing to welcome yourself home into your physical body.

And you might start to nod your head from side to side.

Gradually moving the toes and reawakening.

Perhaps stretching out through the arms and legs or rolling the ankles,

The wrists.

Maybe giving yourself,

Your body,

A big hug.

Hugging knees into chest or hugging arms around the heart.

And could you take a moment here to thank yourself for showing up to this practice?

For showing up for all of the different layers of you,

The multi-dimensional aspects of you.

And for showing up for the whole.

Recognizing your connection to all that there is.

The way that you show up and treat yourself is a vital aspect of the entirety of life and creation.

So thank you for taking the time to be here.

To cultivate emotional resiliency and a calm nervous system.

All of these things are optimized in the practice of Yoganism.

And I hope that you have a wonderful day.

And I hope that you have a wonderful day.

Reviews

This is a wonderful freeing meditation. Thank you for putting it together.

Wow... Best Yog Nidra i have experienced. Thank you so much! 💗

Thank you Ally that was so restorative and restful. Doing module 1 and am grateful for your classes

Beautifully guided practice, thank you so very much for sharing your gift. 🙏Namaste

Wonderfully relaxing and spacious guidance! Only the rotation of consciousness was a little on the fast side for me, but with all the rest of spacious resting very relaxing still, thank you 🙏🏻

This was profound for me. I loved the breathing in of light and gradual expansion of awareness further and further, So spacious! And I really appreciated the gradual return to the physical body. Thanks and Namaste 🙏🏼, Adrienne (YNTT module 5).

A very soothing and relaxing practice. Feeling a greater sense of peace.

Thank you ✨💕 Ally.
I have learned so much from you so far within my Yoga Nidra training. It’s helped me grow in so many ways. Thank you for growing yourself and helping others grow and grow and grow!

Thank you for the guide, it means a lot to me.
Keep up the good work.

Very wonderful! I love it! Thank u so much 💜🙏🏻❤️

Lovely thanks Ally... So glad to find you on Iinsight timer..... No more loud adds after the heart warming nidras. Charia

What a beautiful meditation. The concurrent truths of the entire universe and my own small body both being my home gave me such a sense of ease. I know I will return to this meditation again and again. Thank you. ✨

Another incredibly relaxing meditation, thank you very much 😊

Loved it

Although I personally prefer the ones that spend more time with the body and the breath (the vastness of the universe feels a bit overwhelming to me), it's still clearly a five star one! Love the background music. Thanks again, Ally.
💖☀️

Gently peaceful and expansive. I felt that I was drifting in the stars, at peace.

Lovely ✨✨✨

Gentle and calming practice to reconnect with self and the light of the universe. Thank you.

Fabulous. Thank you!
🧘‍♀️ 🙏

Thank you. Very restful.