Remembering Your Magic Yoga Nidra

A yoga nidra practice designed to help you to remember your true nature and restore your self confidence in moments of doubt. This the perfect practice for when you're upleveling in life and needing to fortify your belief in yourself; or if you're in a period of doubting yourself and need a boost in your day to remind you that everything you need is already inside you.

Transcript

Hi,

Welcome to your yoga nidra practice.

My name is Belinda Matwali and I'll be guiding you in the practice today.

Let's begin by taking some time to make sure you're feeling really comfortable.

The practice of yoga nidra is done laying down so you might like to grab a cushion to place under your knees.

You might like a blanket to cover you and to have something to place over your eyes or an eye mask or simply making sure the room you're in is dimly lit.

Take time to make any small adjustments in your body that really increase your level of comfort.

And as you rest your back against the floor or cushions that you're laying on,

I invite you to conjure up a feeling of being so supported and held by the earth.

And if you haven't already,

Now gently closing down your eyes,

Really starting to come within yourself.

As you lay here,

Look through closed eyelids to explore the vast space above you.

Draw your senses inward and feel into this expansive space inside you that you may have never even noticed before.

As you lay back,

Have a sense that you're looking up into a dark evening sky and you're relaxing as you take the whole scene of this night sky in.

And take three deep breaths,

Really allowing the belly to expand as you breathe in.

And then on the exhale,

Breathing out through parted lips as if you're blowing imaginary smoke up into the night sky.

As you gently blow each exhale through your parted lips,

Really feel any stress or tension you've been carrying fade away into this expansive space above you.

As you lay here relaxing,

You deeply begin to realize that there is nothing to do.

There is nowhere to go.

But just be here right now with yourself in this moment.

Enjoying this feeling that just for this moment,

You can just be and relax and pour your attention into your breath.

As you watch each exhale expand and move into the dark night sky above you.

And in this realization that you can just be,

You sink a little bit deeper into yourself.

And it's here that the practice of yoga nidra begins.

Now.

As you sink further into yourself,

Allow a feeling of gratitude arise for this moment of rest for this break in your day to just be and how good it feels to lay back and just submerge yourself into your body.

And really give yourself this gift.

Settle into that appreciation and allow it to arise as a sensation within your body.

As you feel this appreciation,

It's a really good time to recall your sankalpa if you have one.

If you're new to the practice,

A sankalpa is an I am statement.

It's a positive statement that helps us to untether from limiting beliefs and to be our best self in this lifetime.

Common examples are I am worthy.

I am loved.

I belong.

I am enough.

Take some time and you can listen for a sankalpa.

See what resonates with you most.

Once you have your sankalpa,

Silently say it to yourself three times to seal it in with intention into your practice today.

As we move through the practice,

Let my voice be your guide as you allow your body and your mind to rest deeply,

But your awareness to awaken.

We'll begin our journey by bringing awareness to the right side of your body.

And from there,

Bring awareness into your right thumb,

Feeling your right thumb from the inside,

Bringing all of your awareness there,

Pouring it in to the right thumb.

Now move your awareness to your index finger,

Your middle finger,

Your ring finger,

Your pinky finger,

The palm of your hand,

The back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Right side of the rib cage and lung,

Waistline,

Thigh,

Knee,

Lower leg,

Ankle,

Top of the right foot,

Sole of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe,

Hold the entire right side of your body in your awareness,

The whole right side.

Fill your right side with your awareness now.

Move your awareness to your left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Left side of the rib cage and lung,

Waistline,

Thigh,

Knee cap,

Shin,

Ankle,

Top of the left foot,

Sole of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe.

Wash the entire left side of your body with your awareness,

The whole left side.

Feel the entire left side of your body now.

Now moving to the back of your body,

Moving from left to right fairly quickly following my voice,

Feel the sole of your right foot,

The sole of your left foot,

Both soles of your feet together,

The back of the right heel,

The back of your left heel,

Both heels together,

The right calf,

The left calf,

Both calves together,

Back of your right knee,

Back of your left knee,

The backs of both knees together,

Right hamstrings,

Left hamstrings,

Both sets of hamstrings together,

Right buttocks,

Left buttocks,

Both sides of your buttocks together,

Back of your pelvis,

Lower back,

Middle back,

Upper back,

Your right shoulder blade,

Left shoulder blade,

Both shoulder blades together,

Right arm,

Left arm,

Both arms together,

Back of your neck,

Back of your head,

The crown of your head,

And feel your entire back body.

Now feel the crown of your head,

Your forehead,

Your right eyebrow,

Left eyebrow,

Both brows,

Together,

The brow centre,

Right eyelid,

Left eyelid,

Both eyelids together,

The right eyeball,

The left eyeball,

Both eyeballs together,

Feel your right nostril,

The left nostril,

Both nostrils together,

The bridge of your nose,

The tip of your nose,

Your whole entire nose,

Feel your upper lip,

Lower lip,

Both lips together,

Feel your chin,

Feel the right side of your jaw,

The left side of your jaw,

And feel both sides of your jaw together,

Then feel your whole face,

The whole face,

Feel the right side of your head,

The left side of your head,

Feel both sides of your head together,

Feel the right side of your throat,

The left side of your throat,

And feel your whole neck and throat together,

Feel your right collarbone,

Your left collarbone,

And now feel both collarbones together,

The right side of your chest,

The left side of your chest,

Both sides of your chest together,

Feel the area of your abdomen to your ribs to your belly button,

The lower belly,

The pelvis,

The root of your pelvic floor,

Both thighs,

Both kneecaps,

Both shins,

Both ankles,

Tops of both of your feet,

Feel your right leg from your toes all the way up to your hip,

Feel your left leg from your toes to your hip,

Feel the entirety of both of your legs together,

Feel your right arm from your fingertips to your shoulder,

Your left arm from fingertips to the shoulder,

Now feel both arms together,

Keep your arms and your legs in your awareness,

And add your entire torso and head to your feeling experience now,

Feel and sense your entire body,

Your whole body,

Feel your whole body together right now,

Whole body awareness,

Notice how much space there is within your body,

We often focus on the material but the space within us is so rich especially when we consider our energetic body,

Feel the space of the right side of your body and as you do so notice this part of your energetic body become alive,

You may notice this through feeling,

Sensation,

Light,

Tingling,

How does it feel when you put your attention on the right side of your energetic body,

Imagine the energy of the right side now extending out from your body and moving through your room to touch one of the walls and then radiate beyond the wall outside of your house moving through your town and further and further beyond past any sense of limitation,

Feeling the sensation of this energy expanding infinitely into space further and further and further knowing no limits and then retracting the energy back into your body when you command it to do so,

Shifting the awareness to the left side of your energetic body and noticing how when you shift your awareness here the left side of your energetic body starts to feel more alive,

Tune into the sensation of the energetic body on your left side and as you do so feel the energy expand into the space on your left side spilling out from your body moving through any walls in your home into your neighborhood and surrounding areas and expanding beyond extending as far as you can fathom and when you think the energy may have reached its limits feel it extending a little further a little bit more and then bring your attention back to the central line of your body and rest here for a moment I feel the whole body energetically activated on both the left and the right sides now and as you bring your attention to both sides feel your energetic body expand on both the left and the right side expanding out into infinity on both sides feel the energy knowing no limits limitless expansion on both sides and now draw all of your energy back into your body and switch your attention to feeling the space underneath you explore this space with equal admiration for just how far it can extend and as you do so feel into this space notice something empty but it's something that is deeply meeting you and supporting you allow the front of your body to sink into the middle body and the middle body to sink into your back body and really feel the depth and the space of the floor and the earth supporting you dive deep into your back body and find the back of your heart feel all of your awareness centered here in the back of your heart and as you do so have a feeling of being cozy and nestled here and from this space in the back of your heart turn around and use this as advantage point to see and feel the space above you the infinite sky like the night sky you were gazing up at earlier expand your awareness to really feel into the space and its infinite nature expand your awareness to feel the space in all directions now to the left to the right below you above you feel into and perceive all of the space around you in a 360 degree vista whilst feeling this space choose an area within your body that feels like a safe neutral space for you to rest in an anchor it could be your heart it could be the space between your eyebrows but a space that is easy for you to be in a space that you feel you can always come back to and you feel at home come into this space and rest there now after some time you feel a sensation of forgetfulness move through you it's as if you've forgotten something forgotten what you're doing a sense of something missing forgetting forgetfulness allow your body to show you the sensation of forgetfulness how does it express itself to you there is nothing to do but allow the feeling of forgetfulness to move through you as you take note of its tone sensation and simply gently observe it and from here a wave of remembrance washes over you and the forgetfulness fades away to remember what does it feel like to remember in your body the sensation of remembering to remember remembering in your body then work your way back through that feeling to come into your safe neutral space and from here look up and out into the sky above spaciousness awareness as you rest here you start to feel a new feeling coming into your body you begin to feel a sense of doubt creeping in when you're not sure about something what is the feeling of self-doubt like in your body feeling doubtful uncertain not sure of yourself how does the feeling of doubt reveal itself to you what is its specific vibration self-doubt then feel a feeling of confidence arise within you and the doubt fades away a full body confidence I know what I'm doing I'm sure about this the certainty tune into how confidence radiates through your body be aware of its particular signature and the feeling turns colors sounds anything unique and how it expresses itself to you confidence feeling confidence return to your safe space and take a moment to settle in here and again look up at the sky the endless infinite spacious sky above you as you rest and gaze up feel the deep support and warmth of the earth below you being held and nourished watching the space extend into infinity and perhaps even noticing the scattered light of some stars breathing into this inner night sky and feeling the energy from your breath move and weave through the scattered stars above you tune in for any other sensations arising in your inner worlds smells sounds visions being open aware and awake enjoying the spaciousness awareness and being in deep or and curiosity of this space within the nothingness from which everything arises this space is full of infinite potential being in this space resolve to yourself to stay awake and aware to any secrets that it may reveal to you you you in this deep rest you begin to realize that there is something you've forgotten and that you need to remember before you came here you told yourself to remember something but you've forgotten it somehow you can start to feel glimpses of this need to remember in your body it's close and you somehow have confidence that you'll find it but it's not quite with you yet you're remembering a way to find it now there's somewhere you haven't looked yet deep inside of you and then you instantly know the exact spot within you where to go and you bring your attention to this space inside of you now you go deeper and deeper and deeper into this space inside of you and from there you turn around and look back out and see the starry night sky in front of you you had forgotten to look within to look inside and from this space inside of you to look up for the answers in the starry night sky it's revealed to you in a way that only you can understand as the recognition begins to rise within you you feel awe and wonder of how the universe works and communicates with you at times the message being revealed is the one you told yourself you would not forget when you came into this life it's your sankalpa you feel it in every cell of your body lighting you up somehow you forgot but in that forgetfulness you had the joy of remembering your sankalpa again and as you stay in this cocoon of spatial awareness you feel a sense of or and time just seems to stand still and you drink this realization in you allow your sankalpa to deeply penetrate you you repeat it three times to anchor it into you and feel it deeply especially within your safe space here and now you vow to remember it but also knowing that whenever you forget you will always be guided back to this again and again and again you have a feeling of being home taken care of and that everything you need is always there when you remember to look for it and it's here that the practice of yoga nidra is now complete take some deep breaths into your body feeling the breath extends through your lungs to the left and right sides on the front and the back gently stretching your body in whatever way feels comfortable for you right now I'm taking a deep breath in and on the exhale rolling onto one side and coming into the fetal position and taking a few precious moments here to be truly present with yourself and then another deep inhale and on the exhale gently finding your way up into a seated position bringing your hands to your heart center and vowing to remember in every fiber of your being your sankalpa as you take another deep breath in on the exhale slowly start to flutter open your eyes awaken your senses to the outside world and remember to take the wisdom you've gained during the practice with you as you transition into waking life again you

Reviews

Loved it! My new favorite and I have done yoga nidra every day for years. ✨🙏💜

I fell asleep before the end and don’t remember now. Just what I wanted at 3:30 am. 2/9/24