Yoga Nidra With Sound Therapy

This 35-minute Yoga Nidra with Sound Therapy takes you into a state of non-sleep deep rest. This Yoga Nidra is guided by Ally Boothroyd who will take you into a deep state of relaxation called yogic sleep (or NSDR) and she is accompanied by musician Dennis Hollström who creates beautiful sound baths for deep rest. The gentle music includes harmonica, mandolin, and other instruments for a deeper state of meditation. This yoga nidra is meant to reset your nervous system through techniques that take you down into delta brainwave states for deep healing.

Transcript

Namaste.

This is Allie,

And this is a collaboration with my dear friend Dennis,

Who creates these wonderful soundtracks.

This is a short guided yoga nidra experience,

So could you take a few moments now to get your body completely comfortable,

Laying on the earth,

Or on a soft surface in which you can completely rest,

And get completely cozy and at ease within your yoga nidra nest.

As you settle in,

Notice if you could make any adjustments to get even one person more comfortable,

Adjusting the legs and hips,

Arms comfortable by your side,

And beginning with three deep breaths to help you settle in,

Breathing in through the nose,

And releasing through an open mouth,

Inhaling,

Pausing for a moment before releasing through the mouth,

And a deep inhale,

Slight pause,

And as you exhale,

Letting go and letting tension drain from your body,

Let yourself melt into the support beneath you,

Breath settling into a natural,

Easy rhythm,

And let your senses be awake,

Moment to moment,

Savoring each breath,

And savoring the preciousness of each moment,

Welcoming an availability to life,

An intimate yet soft attentiveness to this moment right here,

Right now,

Noticing the sounds,

The ears listening to each instrument,

Taking it all in,

Noticing aromas within the nostrils,

Any tastes lingering on the taste buds,

And any light beyond your eyelids or darkness,

And sensing your whole body as you gather your attention and draw it inward,

Feeling the sensations of aliveness that are already occurring,

Becoming awake within the body as you settle down into the rhythm of the breath,

Sensing the jaw,

The eyes,

The whole expression of the face relaxing,

Sensing the hands,

And feeling the aliveness within the hands,

Letting your body become heavy,

And bringing this relaxed attentiveness now to your own heart space,

Feeling your body cocooned in a little nest of support and safety as you tune into this altar of your heart space,

Welcoming your sankalpa today,

And you might have a primary sankalpa that you're working with,

Or you might welcome the phrase I treat myself with compassion and kindness,

Which has a powerful effect on the world around me,

Taking a moment to repeat your sankalpa now,

And letting it in fully,

And letting this intention expand to touch every cell in your being,

And now,

A rotation of consciousness,

You might imagine as you scan your attention throughout the body,

A sense of compassion,

Nourishment,

And vitality is flooding every region of your physical body,

Starting with attention resting at the crown of the head,

The center of the crown of the head,

To the center of the forehead,

The mind's eye center,

The right eye,

The left eye,

The right ear,

The left ear,

The right cheekbone,

The left cheekbone,

Right nostril,

Left nostril,

The upper lip,

The lower lip,

The upper teeth,

The lower teeth,

The roof of the mouth,

The floor of the mouth,

The inside of the right cheek,

Inside of the left cheek,

The muscle of the tongue,

All the way down to the root of your tongue,

The whole lower jaw,

Into the throat,

From the throat's center to the base of the throat,

The right collarbone,

The left collarbone,

The center of the heart,

Right side of the chest,

Right shoulder joint,

Elbow,

Wrist,

Center of the palm,

Thumb,

To the next finger,

And the next one,

And the next finger,

To the small finger,

To the center of the palm,

Wrist,

Elbow,

Shoulder,

Right shoulder blade,

To the center of the heart,

Left side of the chest,

Left shoulder joint,

Elbow,

Wrist,

Center of the palm of the hand,

Thumb,

To the next finger,

The next finger,

And the next,

To the small finger,

To the center of the palm of the hand,

Wrist,

Elbow,

Shoulder,

To the left shoulder blade,

The heart center,

The diaphragm,

Gently rising and falling,

The navel center,

Gently rising and falling,

The pubic bone,

To the whole bowl of the pelvis,

The right hip joint,

The knee,

The ankle,

The ankle,

Sole of the right foot,

To the big toe,

And the next toe,

The next,

And the next,

All the way to the little toe,

The sole of the foot,

Ankle,

Knee,

Hip,

To the whole bowl of the pelvis,

And the sacrum,

To the left hip joint,

The knee,

Ankle,

Sole of the foot,

To the big toe,

To the next toe,

And the next one,

And the next one,

To the little toe,

To the sole of the foot,

The ankle,

Knee,

Hip,

The bowl of the pelvis,

Sensing now the pelvis,

Sacrum,

And both legs,

Sensing the front of the legs,

And the back of the legs,

The feet,

And the volume of the legs and the feet,

Could you divide your attention equally between both legs and feet,

And then welcoming in a sense of the low belly,

Low back,

The whole torso,

Shoulder blades,

Spine,

Lungs and heart,

Both arms and hands,

The neck and the throat,

The whole head and the face,

Sensing the whole body,

Resting deeply,

The whole body,

The volume or the space that exists within the body,

The tingling and aliveness of sensations flowing through the body,

Whole body,

Resting deeply,

And noticing your breath,

Could you imagine now,

Your whole body,

Trillions of cells,

Breathing in,

Whole body,

Breathing out,

Just imagining,

Whole body,

Breathing in,

Trillions of cells,

Whole body,

Whole body,

Trillions of cells,

Breathing out,

As if the body could become porous,

And trillions of cells could breathe in,

Trillions of cells,

Breathing out,

With your own natural rhythm of breath,

Trillions of cells,

Inhaling simultaneously,

And exhaling,

Just imagine,

Every cell in the body,

Breathing in,

Every cell in the body,

Breathing out,

Whole body,

Resting deeply into the earth,

Breathing in,

Breathing out,

Whole body,

Breathing in,

Breathing out,

And the vital energy of the body,

Prana,

Is flowing optimally throughout the body,

As you rest,

Allowing yourself to be completely neutralized,

So any thoughts,

Emotions,

Or moods that may be present,

Are free to float in and out like weather patterns,

And you're just resting back like the sky itself,

Vast and open,

Resting as awareness,

As vast as the sky,

Spacious,

Open,

Resting back into what you already are,

Welcoming the medicine of presence,

And feeling an availability to life,

This moment,

Right here,

Right now,

This moment in its fullness lives here,

Being with the tides of the breath,

You're already at home here,

No technique is required now for you to rest as you are,

Resting in and of your naturalness,

As radiant as the sun,

The whole body filled with the light of awareness,

Could you welcome your sankalpa to be here once again,

Letting it in,

Feeling or repeating and allowing it to absorb into your being,

All of the layers of yourself,

Begin once again to sense the rhythm of your breath,

Begin to sense the shape of your body,

Resting deeply,

The ocean of air around you,

A sense of the environment or the room around you,

The earth beneath your body,

The vastness of the sky above you,

And when you're ready,

Deepening the breath,

In through the nose,

Out through the mouth,

And again,

In through the nose,

And letting it go,

Let's do one more time,

In,

Holding at the top,

And releasing,

And without yet moving the body,

Begin to sense your fingers,

And then begin to tap the thumb to the first finger,

And very gently moving the finger and the thumb side to side,

Feeling the sensations here,

And you might move from fingertip to fingertip,

Touching to the thumb,

Honoring each of the mahabhutas,

The great elements,

Earth,

Water,

Air,

Fire,

Space,

And then when you're ready,

Begin to sense your toes,

Bringing some small movements to the toes,

Then nodding the head,

Just ever so slowly waking the body up,

You might take a full body stretch,

Or hug and squeeze your knees in towards your body,

Or hugging your heart,

Your chest,

Waking up slowly and gently at your own pace.

Thank you so much for joining me today,

As you take your time to slowly reawaken,

Please know that I'm ever so grateful for your presence,

And for choosing to practice today,

So thank you for making that choice for yourself,

For the good of all beings.

May you be peaceful,

May you be happy,

May you be healthy,

May you be free.

Namaste.

Reviews

Beautiful and super relaxing 😌 Thank you so much for helping me start my day with peace and ease.

This is an absolute favorite nidra of mine. The voice and sound combination are pure perfection. Namaste 🙏

A beautifully calming and peaceful yoga nidra practice!

Really beautiful Ally, and the background sounds were magical

A beautiful yoga nidra and sound bath. Perfect. Thank you so much. Namaste 🙏 🪷

Excellent guide and soundtrack. Wow will follow, save and check out more with you. I love when I find the perfect music and voice for me to completely immerse myself.❤️🙏🙏

Beautiful, powerful & deeply healing!! Thank you & I will be using this track repeatedly 🙏❤️

The sound bowls added a magical quality to this calming yoga nidra. The invite to return at the end was gentle enough to continue sleeping if desired. Added to my favorites and my recommended list.

Thank you for this gentle collaboration! It’s a small thing, but I delighted in how you called each finger (and didn’t use “ring” finger in your language). Thank you!

I am so grateful for this beautiful practice. Thank you, Ally. 🙏✨💕

Ally’s voice is very soothing. Really great practice.

Oh, Ally, thank you so much, this was/is so beautiful 🙏🏻🙏🏻🙏🏻I was so happy to see your nidra pop up on my screen, it was a new one for me.
There’s something about the mentioning of the three trillion cells that is immediately bringing the wideness, enormity and vastness, spaciousness, the expansion. LOVE it. And then your connecting it to the sky, which becomes the Universe, the one-ness, the IS-ness of all that is…and all of it combined with the music: absolutely precious! Thank you, thank you, thank you🙏🏻🌟🌟🌟🌟🌟🙏🏻

A beautiful yoga nidra and so relaxing. Thank you 🙏 💛

Thank you for this peaceful and deeply relaxing Nidra 🙏

Beautiful. The music is perfect… and your voice, Ally, is the best as usual 🍓🌝☀️

Thank you for helping me to feel deeply relaxed and able to release tension and restlessness.

One of my favourite. The sound adds a whole dimension that helps with relaxation. I love the tapping of the fingers at the end. Thank you for this lovely nidra.

This was divine and I have this in my library as I drifted off quickly😁

Ally - you are such a blessing and gift in this crazy world. I love all of your Yoga Nidras. This was so relaxing. Thank you from my heart to yours 💕❣️💖

The softest, gentlest and most effective yoga nidra I have ever encountered. Thank you .