Yoga Nidra Inner Refuge

Yoga Nidra is a guided meditation that takes you effortlessly into deep relaxation where healing on all levels can take place. This practice guides you gently into a place of inner refuge where you experience security and ease. You can keep this place with you as a resource to return to any time you need the experience of safety, security, ease, and well-being.

Transcript

Welcome to the practice of yoga nidra.

This practice helps you discover a state that exists between a sleep and awake where deep healing takes place.

With time you can learn to remain awake and alert even as the body sleeps.

There may be times when you do fall completely asleep and this is normal.

Let your experience be as it is and know that whether awake or asleep you are receiving deep benefits from this practice.

There is no right or wrong way to practice.

The only thing you need to do is remain at ease and let your experience be just as it is.

Begin your practice by finding a comfortable position lying down.

Let yourself feel supported by the surface your body is resting on.

You might like to place a pillow underneath your knees and underneath your head.

Perhaps something to cover your eyes.

Take your time as you settle in making any last adjustments to find as much comfort as possible.

And now open your senses.

Notice the sounds around you.

Welcome the touch of air on your skin.

The sensations where your body meets the support beneath you.

Take a deep breath in.

And as you exhale,

Feel your entire body softening into support.

Feel your entire body completely at ease.

And feel your body softening,

Settling into the space that holds you.

And now take this time to set an intention for this practice.

And what do you want to feel during and as a result of this practice?

Is there any particular emotion,

Belief,

Or experience you wish to cultivate?

Feel and affirm your intention as true in this moment.

Imagine and feel what is it like for this to be true.

And now bring awareness to the space of your heart.

Allow your heart's deepest desire to arise within.

Something that you want more than anything else in this life.

Whatever this desire is,

Allow this longing to rise up naturally as your deepest heartfelt longing.

Welcome and affirm your heart's desire with your entire body as if it's true right now.

And now with gratitude,

Let it go.

Knowing that the seeds have been planted and you can allow it to blossom in its own perfect timing.

And now we will scan awareness through the body.

As I name each part,

Simply notice sensations that might be present.

Knowing that you may feel a lot of sensation or nothing at all.

Let your experience be exactly as it is.

And now bring awareness to the inside of the mouth,

Alive with sensation.

The roof of the mouth,

Lower palate,

Inside cheeks,

Left and right.

Back of the throat,

Tongue,

The entire mouth as a field of sensation.

Bring awareness to the ears,

Left ear,

Right ear,

Sensing both ears at the same time.

Notice the breath as pure sensation in the nose,

Left nostril,

Right nostril,

Both nostrils at the same time.

The eyes,

Left eye,

Right eye,

Both eyes at the same time.

A field of radiant sensation,

Sensing forehead,

Scalp,

Back of the head and neck,

Inside the throat,

Left shoulder,

Left upper arm,

Forearm,

Wrist,

Left palm,

Fingers on the left hand,

The entire left arm and hand,

Right shoulder,

Right upper arm,

Forearm,

Wrist,

Right palm,

Fingers on the right hand,

The entire right arm and hand,

Both arms at the same time as one field of sensation.

Upper chest,

Upper back,

Middle of the chest,

Middle of the back,

Belly,

Lower back,

The entire torso as a field of sensation,

Left buttock,

Left hip,

Thigh,

Knee,

Left lower leg,

Foot,

Toes on the left foot,

The entire left leg and foot,

Right buttock,

Right hip,

Thigh,

Knee,

Right lower leg,

Foot,

Toes on the right foot,

The entire right leg and foot,

Sense both legs at the same time,

And sensing the entire front of the body,

Back of the body,

Left side,

Right side,

Sensing the entire body inside and out as a field of radiant sensation.

And now become aware of the body breathing,

The flow of the breath as sensation in the nostrils,

The belly gently rising as the breath flows in,

And falling as the breath flows out,

Without changing the breath in any way,

Simply noticing the body being breathed.

Notice this natural rhythm.

Inhale,

Belly rises,

Exhale,

Belly falls,

The body breathing itself.

And now counting back the breath from ten to one.

Inhale,

Belly rises,

Ten,

Exhale,

Belly falls,

Ten,

Inhale,

Belly rises,

Nine,

Exhale,

Belly falls,

Nine,

Inhale,

Belly rises,

Eight,

Exhale,

Belly falls,

Eight.

Continue to count from seven to one.

And now count from ten to one.

And now count from ten to one.

And now become aware of all that is right here,

Of all that is present in this moment.

Noticing thoughts,

Emotions,

Sensations,

Feeling yourself as the one who is aware of everything that's present,

Sensing what is here,

And experiencing yourself as the field of awareness in which everything is coming and going,

Letting everything be exactly as it is.

And now bring your awareness to any sensations of heaviness in your body.

Feel where you experience heaviness.

Now bring your awareness to the sensations of lightness in your body.

Feel where you experience lightness.

And now feel heavy and light at the same time.

Bring your awareness to the sensation of coolness in your body.

Feel where you experience cool.

And now bring awareness to the sensation of warmth in your body.

Feel where you experience warmth.

And now feel warmth and cool at the same time.

Bring awareness to any sensations of tightness in your body.

Feel where you experience tightness.

Now bring your awareness to the sensation of openness in your body.

Feel where you experience openness.

And now feel tightness and openness at the same time.

And now imagine a place,

Perhaps your favorite place,

A place of safety and security.

Bring to mind this special place where you feel totally at ease.

Imagine yourself in your favorite place.

Imagine this place is filled with warmth and love.

If you would like to,

Bring to mind any people,

Animals or beings that love you,

That make you feel secure and at ease.

Who has supported you?

Who makes you feel safe and at ease?

Invite whoever you would like to into this place.

Now imagine this place using all of your senses.

What does it look like?

Notice how you look completely at ease.

Notice your surroundings,

The colors,

Textures,

The loved ones there with you.

What does it smell like and taste like?

Notice any sense or taste in this place.

What does it sound like?

Notice any sounds happening around you.

What does it feel like?

Notice any sensations on your skin,

The temperature and texture of the air,

The clothes on your body.

Notice the sensations of ease and peace.

How does it feel to be completely secure,

Totally loved?

Feeling this with your entire body.

Let yourself steep in the sensations of safety,

Ease,

Peace and love.

Know that this place is always here for you to return to anytime you need it.

Remember this place and this feeling.

And now return your awareness to all that is here in this moment.

Feeling yourself as the one who is aware of everything that's here.

Noticing thoughts,

Emotions,

Sensations.

Without a story,

Sensing what's here and feeling yourself as the field of awareness in which everything arises,

Everything is welcome exactly as it is.

Let yourself dissolve into being pure awareness,

Open and spacious.

You are pure awareness in which everything is arising from and dissolving back into.

Let everything be exactly as it is.

Let yourself be exactly as you are.

And now it's time to come back to your intention that you set at the beginning of this practice.

Feel your intention for this practice as true and complete.

And now return to your heart's desire.

Let the sincerity of this desire ripple through you as you feel and believe that this heartfelt longing has already come to fruition.

Already true.

Perhaps feeling into gratitude that this is already true.

And now return your awareness to your physical body.

Notice the parts of your body that meet the support beneath you.

Notice the touch of the air on the surface of your skin.

Bring your awareness to the sounds you can hear.

Sense into the space around you.

Notice how you feel.

Take your time as you reawaken.

You might begin to wiggle fingers and toes.

You might place your hands softly on your body.

Feeling into the rhythm of your breath.

Take your time as you softly blink open your eyes and orient to the space around you.

You might close your practice with gratitude.

Thanking yourself for taking this time.

Bringing to mind whatever in your life you're grateful for in this moment.

The practice of Yoga Nidra is now complete.

Reviews

💗

Beautiful calming and peaceful voice and this is a wonderful meditation. Anisha, I thank you so.

This was amazing!

Beautiful, so peaceful, gentle ans supportive 🙏💕