Yoga Nidra For Relaxation

This practice includes a full body scan which is like a massage for the central nervous system. Yoga Nidra is a form of meditation that helps with insomnia, anxiety, stress, adrenal fatigue, ptsd and so much more. This scan takes you through the whole body, systematically relaxing every part of your being. This practice also guides you through the formation of a sankalpa, an intention setting in the deepest parts of the subconscious mind. Think of it as mental hygeine!

Transcript

Namaste and welcome to Yoga Nidra.

You can lay on your bed,

The couch,

A yoga mat,

Making sure that you're in a quiet space that you won't be distracted.

Laying on your back with your legs supported,

You might place a pillow behind your knees.

The palms can face up,

Arms away from the body.

We're placing hands on the body facing downwards,

Making sure that you're comfortable and warm,

And sensing now if you could get the body 5% more comfortable.

Coming into stillness,

Remaining conscious in listening to the sound of my voice,

Allowing the body and mind to come into a state of deep relaxation.

Let attention open wide.

There's no need to put effort into the practice of concentration,

But allowing attention to open effortlessly into the spacious awareness that's already happening.

There's an awareness that's already occurring effortlessly.

Exploring migrating attention to different regions of the body.

Just allow yourself to follow the sound of my voice,

Closing down the eyes,

Sensing the body laying here.

Awareness of the whole body and the support beneath the body.

Take a deep breath in through the nose,

Out through the nose,

And sensing the natural rhythm of breath in the body.

Feel the breathing becoming more relaxed,

Allowing the mind to come into quietude as awareness becomes absorbed in the inhalation and the exhalation,

Sensing the rise of the belly,

The exhale emptying effortlessly,

Breathing in relaxation,

Exhaling tension leaving the body now,

Breathing in peace,

Exhaling stress leaving the body now.

Imagine the whole body breathing in and exhaling.

Trillions of cells breathing in simultaneously releasing,

Breathing in relaxation into every cell in the body,

Exhaling,

Feeling the effortless letting go of the out-breath,

And now creating an intention,

A sankalpa,

A heartfelt desire,

A short sentence in the present tense,

An affirmation such as I am relaxed and at ease,

Or I am opening to my body's innate healing power,

Or I respond perfectly to each circumstance in my life.

Once you've formed your intention,

Repeating it inwardly three times,

Planting a seed in your heart,

Feeling your intention in your entire body and mind simultaneously,

Allowing the breath to continue in its natural rhythm,

Following my voice,

Sensing each region of the body as we take attention through the body like a full body massage for the entire central nervous system.

Notice the area,

Feel the area,

Relax the area while remaining in stillness.

Take awareness to the sensations inside the mouth,

Sensing the tongue,

The roof of the mouth,

The teeth and the gums,

Inside of the right cheek,

Inside of the left cheek,

The root of the tongue,

Inside the throat,

Feeling the breath and sensing up into the nostrils,

Feeling the right nostril and the flow of air,

Sensing the left nostril and the flow of air,

Sensing the tip of both nostrils,

The tip of the nose,

The bridge of the nose,

The point in between the brows,

The right eye as sensation,

Letting all of the muscles behind the eye begin to soften,

Right temple,

And feeling your way across the forehead,

Sensing all of the skin along the forehead,

Migrating attention over to the left temple,

The left eye radiant with sensation,

All of the little micro muscles behind the left eye relaxing,

Sensing both eyes together now,

Sensing your way over to the inner ear on the right side,

Deep inside the inner ear,

The folds of the ear,

The earlobe,

The outer ear,

Sensing the ear listening and perceiving sound,

The space that exists in between the right ear and the left ear,

The distance or the space in between the ears,

The left inner ear,

Awareness,

Sensing the folds of the ear,

The earlobe,

The outer architecture of the ear,

The left ear listening,

Sounds arising and dissolving,

Both ears listening,

Perceiving sounds,

The crown of the head,

The middle of the forehead,

The tip of the nose,

The upper lip,

Lower lip,

The chin,

The front of the throat,

The center of the heart,

The right collarbone,

Right shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

The upper wrist,

Palm of the hand,

Back of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

All five fingernails,

Fingertips,

The whole right arm,

The right collarbone,

Center of the chest,

Left collarbone,

Left shoulder joint,

Upper arm,

Elbow,

Forearm,

Wrist,

Palm of the hand,

Back of the hand,

Thumb,

First finger,

Second,

Third,

Middle finger,

Fingertips together,

All five fingernails simultaneously,

A sense of the whole left arm radiant with sensation,

Trillions of cells buzzing with aliveness,

Left collarbone,

Heart center,

Diaphragm,

Navel,

Right rib cage,

Left rib cage,

Right hip,

Left hip,

Right hip,

The pelvic bowl,

The even side,

The whole pelvic bowl,

Right hip joint,

Thigh,

Knee,

Lower leg,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

Big toe,

Second,

Third,

Fourth,

Little toe,

All five toes,

The right foot,

Toenails,

Begin to sense the whole right leg simultaneously,

A sense of the whole right leg alive and radiant,

Trillions of cells tingling,

Vibrating,

Sensing the pelvic bowl,

The left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

Big toe,

Second,

Third,

Fourth,

Pinky toe,

All five toes,

Toenails,

Tips of the toes,

A sense of the whole left leg together,

Sensing the whole left leg alive and shimmering with sensation,

Trillions of cells,

The pelvic bowl,

The sacrum,

The length of the spine,

The back of the head,

The back of the head,

The right hemisphere of the brain,

The left hemisphere of the brain,

The whole right hemisphere of the body,

The whole left hemisphere of the body,

The whole body now,

Free from tension,

Feel the whole body relaxing deeper and deeper.

As you breathe,

Imagining a wave of relaxation on the inhalation from the toes all the way up both hemispheres of the body to the crown of the head,

Exhaling,

Feeling a sense of calmness flowing down the body back out through the toes,

Inhaling a wave of relaxation and energy flowing through the whole body,

Exhaling from crown to toes,

Cleansing away any blockages in the system,

Inhaling all the way up to the crown of the head,

Exhaling all the way down and out through the toes,

Purifying all of the nadis,

All of the meridians throughout the whole body,

Inhaling all the way up,

Exhaling down and out through the toes.

As you breathe,

Notice how the body feels,

The mind,

Notice the general mood,

The emotional tone that's here in the body now,

The quality of the thoughts that might be present,

And could you welcome a positive thought about this moment?

Generally,

What are you grateful for in this moment?

Perhaps it's the comfort of your bed or the rhythm of your breath.

Notice the back of the body,

The connection to the support beneath your body,

The density of that support beneath your body now.

Begin to slowly awaken the body,

Bringing small gestures to the fingers,

The toes,

Noticing how it feels,

Now an inhale reaching and stretching through the body,

And relaxing here just for another moment,

Welcoming back your positive intention now,

Feeling this sankalpa with your whole body,

Whole body now,

Resonating in every cell,

Feel it in your emotional body,

Living and expressing it is true in this moment.

When you're ready,

Beginning to roll onto your side,

Fetal position,

Taking three deep breaths in through the nose,

Out through the mouth,

Feeling the support beneath your body,

The density beneath your body,

And taking a moment to notice the effects of this practice,

And slowly fluttering the eyes open.

Thank you for practicing yoga nidra with me today.

If you'd like more recordings from me,

Please type namaste in the comments below,

Or leave me a reflection letting me know how you feel,

Making the intention to let any of the benefits of this practice infuse the rest of your day or your evening.

The light in me honors you.

Namaste.

Reviews

Thank you, one of the best Yoga Nidras I have come across and will look at some more of your practices

A beautiful, relaxing nidra. These stay with me for several hours, keeping me grounded. Thank you

🙏Namaste Ally! I feel rested & rejuvenated! Thanknyou!

After this practice, I felt a blanket of peace over me. No longer feeling the dizziness which hovered over me before. Thank you for this practice.
Namaste. ✨

I always enjoy your recordings. Another great one!🙏🏻

Lovely experience. Thank you and Bless you Ally. 🕊💕🌳

Namaste.
Thank you very much for your recordings. They have become my constant companion. I can’t imagine missing them anymore. An essential part of my daily routine. Thank you for coming into my life.

Lovely. Thank you.

Such a relaxing voice helped calm me and take away any worries that I have. Thank you so much Ally

It's been a long time since I've found such a relaxing session...didn't want it to end at all! Your voice is so calmi
ng

Namaste 🙏🏼and blissful thanks for a beautiful yoga nidra before bed, many blessings and thanks 🌷

Thank you so much that was so relaxing! Namaste. ❤️

Another simple and effective nidra. I really like how you spend time on the inner ears during body scan. Thank you

Namaste 🙏🏻
I love your gentle voice and the subtle variety of each of your Yoga Nidras Thank you 🙏🏻❤️✨

Most awesome 💕

🙏

Namaste. Wonderful Nidra!

Wonderful. I love all your yoga nidras and practice most days. Thank you for sharing your gift 💝

I fall asleep to ally’s meditations almost every night!!! Was so excited to find her here on insight timer as I normally listen on youtube and cannot lock my phone when i do so fear i will be disturbed in sleep. I love love her mediations on youtube also, if you haven’t checked them out please do! They are longer which can be nice for a restless evening❤️ thank you ally🦋🌟

Namaste 🙏🏼
That brought me to a place of peace in my mind and my body