Yoga Nidra To Invite Ease To The Body

Best practiced laying down, his yoga nidra-style meditation invites you to release tension, stress, and anxeity as you are guided through centering relaxation, 61-points practices, and visualization to find ease in your body. Practice this mid-day to refresh your mind and body, or practice in the evening to support restful sleep.

Transcript

Hi,

This is Patti of Awake in Peace and welcome to this yoga nidra meditation.

This is a time just for you to really deeply relax and settle into the body and recharge.

So go ahead and settle onto your back in the posture known as shavasana.

Perhaps setting a small pillow or fold a towel beneath the head or a rolled blanket or bolster beneath the knees to ease the pressure on the back.

You might gently place a blanket over you to add some warmth,

Even that comfort of that little bit of extra pressure.

And resting the arms by the side with the palms face up if that's comfortable for you.

And letting the toes fall open to the side,

Finding a position of open receptivity.

Making any final adjustments now so that you are completely comfortable and won't have to move at all during the practice.

The practice of yoga nidra is a practice of yogic sleep that will guide you into a state of consciousness between wakefulness and sleep.

Try to remain awake by listening to the sound of my voice.

You will be asked to move your awareness to various sensations in the body,

Emotions,

And images.

There is no need to concentrate too intensely.

You cannot do this wrong.

So during this meditation,

Please use and absorb what you need in the moment and leave the rest behind.

If the mind becomes overactive with thoughts and worries as the mind tends to do,

Gently with kindness,

Return your awareness to the sound of my voice.

Now inviting the body to sink and to relax into the surface beneath you.

Bring your body to open to the earth,

Feeling grounded into the earth beneath you and sinking into that support,

Sensing the deep comfort of being held.

Relax the whole body,

Becoming aware of the space that your body occupies,

Completely at ease as you allow relaxation to flow throughout the whole body.

Sinking into any tension in your face or around the eyes and allowing the face to become soft.

Releasing the muscles of your jaw,

Softening the tongue,

Releasing the muscles in the neck and the shoulders,

Your arms,

And your hands.

See if you can rest a little deeper into a sense of ease,

Perhaps even a sense of okayness.

What does it feel like to be okay right now in this body,

In this space,

In this time?

Feeling aware of the body breathing,

Allowing the breath to remain effortless,

The abdomen soft,

The chest still,

Sense that as you inhale,

Your body and mind are being recharged,

Replenished.

And as you exhale,

You let go of all mental,

Physical,

And emotional tension.

Inhale,

Recharge and replenish.

Exhale,

Release and let go.

Inhale,

Recharge and replenish.

Exhale,

Release and let go.

And the practice of yoga neutral begins now.

As the body falls asleep during this practice,

You may make a commitment to yourself to stay present and aware,

Following the sound of my voice.

At this moment,

You make your sankalpa or resolve.

Sankalpa is a short positive statement in simple language and present tense.

This present tense statement is one that speaks to our heart's desire and it plants a seed in the fertile soil of the mind to invite and bring about transformation and healing.

For example,

You might state,

I am grateful to love and heal myself in every way,

Every day.

Or I recognize the gifts in all my experiences with grace and gratitude.

Or I am love.

I move with confidence and ease.

Allow yourself to uncover one naturally and please state your sankalpa to yourself clearly and with awareness three times now,

Allowing your body to feel into this statement.

Now,

We will begin the rotation of consciousness.

Please bring your awareness to the point between the eyebrows,

The third eye center.

Coming aware of the point between the eyebrows and deep in that space,

Sense a point of light like a luminous star,

A star light point of light at the point between the eyebrows.

Coming aware of the light at the point between the eyebrows and the throat center,

Right point of light inside right elbow,

Inside of right wrist,

Right thumb tip,

Point of light blue star,

Right first finger tip,

Right center finger tip,

Right ring finger tip,

Right pinky finger tip,

Inside right wrist point of light blue star,

Inside right elbow,

Right shoulder point of light blue star,

Throat center,

Left shoulder point of light blue star,

Inside left elbow,

Inside left wrist,

Left thumb tip point of light blue star,

Left first finger tip,

Left center finger tip,

Left ring finger tip,

Left pinky tip,

Inside left wrist point of light blue star,

Inside left elbow,

Left shoulder point of light blue star,

Throat center,

Heart center point of light,

Center of right chest,

Heart center,

Center of left chest,

Heart center,

Navel center point of light blue star,

Pelvic center,

Right hip,

Inside right knee,

Right ankle,

Right big toe point of light blue star,

Right second toe,

Right third toe,

Right fourth toe,

Right fifth toe,

Right ankle,

Inside right knee,

Right hip point of light blue star,

Pelvic center,

Left hip,

Inside left knee,

Left ankle,

Left big toe point of light blue star,

Left second toe,

Left third toe,

Left fourth toe,

Left fifth toe,

Left ankle,

Left knee,

Left hip point of light blue star,

Pelvic center,

Navel center point of light,

Heart center point of light,

Throat center point of light blue star,

And the point between the eyebrows,

Being aware the point between the eyebrows,

Sensing the whole body,

Radiant points of light,

Whole body together.

We now move on to the sensations of opposites.

You can now imagine the whole body becoming very light,

As though your body could float away from the floor and toward the ceiling.

The head is light and weightless.

The limbs light and weightless.

The torso is light and weightless.

The whole body light and weightless.

You are rising higher and higher away from the floor.

The whole body light and weightless.

Imagine the body becoming heavy.

Feel the heaviness in all parts of the body.

Each part is becoming heavier and heavier.

Head is heavy.

The limbs are heavy.

The torso is heavy.

Whole body is heavy,

So heavy that it is sinking down into the floor.

Whole body rooted and sinking down into the floor.

Now awaken the experience of cold in the body,

The experience of chilly,

Chilly cold.

You might imagine being outside in the winter without enough clothing,

As you feel this chill permeating your entire body,

Awakening the experience of cold.

Now allow the sensation of warmth to spread throughout the entire body.

Remember the feeling of heat in summer when you are out in the sun with no shade,

As you feel warmth and heat radiating onto your skin,

Heat all around the body.

Now recall the experience of contraction,

Feeling this tightness in the mind and body,

Not concentrating on the source,

Simply experiencing the sensation of contraction in the body,

Tension in the muscles,

Jaw.

Understanding the experience of contraction.

Now allowing the feeling of complete expansion to envelop you,

Manifest the experience of expansion in your heart,

Your mind,

Your physical body,

Your energetic body.

Jaw is soft,

Shoulders chest open,

Awakening the feeling of complete expansion.

You are relaxed and aware.

You are radiant.

You are at ease.

Now begin to notice the space in front of your closed eyelids and allow yourself to rest your attention here and imagine before you a transparent screen,

Much like the screen you might find at a movie theater.

This screen is as high and as wide as the eyes can see.

Allow your attention to rest here on this mind screen and become aware of anything that manifests within it.

Colors,

Patterns,

Light.

Whatever you see is the manifesting state of your mind.

Simply continue to hold your awareness of the space,

But do not become involved.

Practice detached awareness,

Simply witnessing the mind screen.

And as subtle images may make themselves known,

Simply notice them,

Allowing them to form and dissolve one into the other.

Bring your awareness on this mind screen.

Now moving into rapid image visualization where a number of things will be named.

You may envision these on the level of emotion,

Memory and imagination as best you can,

Allowing the mind to jump from image to image as soon as you hear it.

An eagle soaring in an open sky.

A forest of redwood trees.

An ornate skeleton key fitting into a lock.

A dolphin jumping with ocean waves.

A cemetery in the moonlight.

An open country road.

The Buddha meditating.

A sunrise over an expansive field of tall grass.

A fountain pen resting on a blank page.

Your reflection in a mirror.

An open garden gate.

A cat stretching in a beam of sunlight.

The full moon reflected in a still lake.

Laughing with friends.

A sprouting seed.

Receiving help from others.

A clear night sky.

A warm embrace.

A burning candle.

A vibrant sunrise.

Taking a deep breath.

A beautiful garden path.

A large flower with petals opening to the sun.

The sound of my voice.

Your body lying on the floor.

Bringing to mind a color that you associate with ease and joy.

Seeing this color surrounding the body.

Color of ease and joy.

And sensing that as you breathe in through the nose,

You're breathing in this color of ease and joy,

Allowing it to enter into the lungs,

Spreading through the bloodstream,

Filling the body with ease and joy.

And as you exhale,

You return ease and joy out into the world,

Breathing in ease and joy,

Filling the body,

Expanding with ease and joy.

And exhaling,

Ease.

And continuing to breathe here,

At your own rhythm,

At your own pace,

For the next four minutes in silence.

See you next time.

Lemon juice.

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Reviews

A beautiful calming Yoga Nidra practice. Namaste 💕

Wonderful yoga nidra ~ great voice, pace and guidance! Saving and sharing. Thank you. Namaste
🌺🙏🌺

Soothing! Really looking for guided meditations like this. Thanks

Clear instructions and put me right to sleep 😴 thanks so much

Really good pace. Visualization. I enjoyed very much. Thank you.

Lovely meditation. I liked the reference to blue light when identifying various body parts. It helped me relax and get back to sleep. Highly recommend this practice 💕

Thank you so much for this brilliant yoga Nidra practice. My body feels so much more rested and relaxed, yet I also feel very alert and awake. I have severe chronic fatigue and I shall find this practice extremely helpful. Namaste 🙏

Very gentle and soothing Nidra guidance. I am refreshed and full of new Energy. Beautiful backround music. WHO is the composer?

I love Patti! She has an awesome soothing voice, which really puts me to sleep with a clear mind and fine-tuned body.

Thankyou Patty. A great yoga nidra to start the day, I have more energy and feel calm. One to come back to.

Absolutely love this 🙏🏻❤️

wonderful, thank you

perfect escape and centering, thank you.

Perfect relaxation. Beautiful images. Pure pleasure. Thank you.

One of the best yoga nidras I've ever done. Creative, uncomplicated, and the voice is very soothing.

So wonderfully gentle and loving supported by soft relaxing background music, thank you. 🕊️

Lovely voice. Excellent, calm clear direction.

Simply perfect. Thank you!