Journey To Heal From Within (Yoga Nidra Guided Practice)

Yoga nidra, or yogic sleep, is like meditation on superfoods. By slowing down the brainwaves, this practice will significantly reduce stress, improve sleep, and release tension in the body and mind.

One hour of yoga nidra can be as restorative as full 4 hours of deep sleep. It can be practiced in the morning before starting the day, as a reboost of energy in the afternoon, or as an aid for sleep at night.

You will leave in a state of the most profound relaxation and bliss.

Transcript

Hello,

Welcome to this yoga nidra.

My name is Caroline Lopez and I'll be your guide today.

This is a practice of deep rest,

A cosmic journey to the deepest layers of the mind.

Before we begin,

I want you to make sure that you're prepared and have everything you will need for this experience.

Find a pillow or a thin cushion for underneath your head.

You might want a blanket to cover yourself up as the body temperature tends to drop as you start to deeply relax and drift into stillness.

If you're a sensitive delight,

Grab an eye mask or scarf that you can use to cover your eyes.

If you need to grab these items,

Pause me for a moment to make sure you're settled and ready for us to begin.

Once you have everything,

Lay yourself down and make yourself as comfortable as you can.

Your palms should be facing up,

Your legs hip-width distance apart so that your inner thighs won't touch each other.

Bring your shoulder blades together underneath you,

Giving your chest a chance to open up.

Use this time to make final adjustments in your body to ensure you are settled throughout the practice.

It's time for you to learn how to quiet the mind,

Entering altered states of awareness where you connect with yourself in deeply profound ways.

You will have the chance not only to deeply relax but also to restructure,

Reform and replace old brain circuitries,

Synapses of thoughts and behaviors that no longer serve you,

Transforming your whole being from within.

With every session,

You are burning old habits and tendencies in order to be born anew.

We now begin the practice of Yoganidra.

Allow your breath to guide you from the external world to the internal world by bringing your full attention to the breath.

I want you to now inhale through the nose a nice big breath,

Expanding your lower belly,

Upper belly and then your lungs as much as you can and then hold it,

Completely suspend the breath.

And then exhale gently through the mouth with relief.

Inhale through the nose,

Inviting in fresh air and oxygen that will be supplied to your bloodstream and then hold it to soak it in,

Completely suspending the breath here.

And exhale without any effort.

Inhale and feel rejuvenated and invigorated by this breathing.

Hold it,

Hold and exhale easily.

Inhale,

Noticing how breathing fully comes naturally for you.

Pausing to soak it in.

And exhale,

Allowing any tension or worry to be released with the breath.

And inhale,

Inhaling fully as an act of self-care,

Self-love and pause to feel this.

And exhale into complete relaxation.

And let your breath flow at a pace without any effort from you now.

Surrender any effort around your breath and simply observe it flow without any need or desire to change your current experience.

Fully observing the body breathing,

Resting with no interference at all.

For this practice,

Nothing but you and your awareness is necessary.

Allow the mind to dissolve.

There is no argument,

No logic,

No reason.

One simply observes and absorbs.

One becomes receptive.

Now go ahead and slip into your heart space.

Simply be here,

Listen to its beats.

Feel the blood and oxygen that is surging through your body starting from the space of the heart.

Let yourself experience a sense of gratitude for the life that is flowing through you with each breath.

Automatically without any effort,

Just like that.

In those beats of the heart,

Start to listen to hear if there's something it wants to tell you.

What does it want to remind you of?

In yoga,

We call the intention that you create for your practice your sankalpa or your heart's intention.

The intention you set during yoga nidra,

A plant of seed in the fertile soil of your mind to bring about transformation and healing.

Your sankalpa should be a positive statement in the present tense.

It can be something like,

I am loved or I am valuable,

I am safe.

Can you hear what yours is?

If nothing appears,

That's okay.

You can simply resolve to stay aware throughout the practice by repeating to yourself,

I am aware and awake.

If you do have your sankalpa,

Repeat it to yourself mentally three times.

Feel your sankalpa radiate through you and light up each and every part of your being.

Our minds are not really able to think and feel at the same time.

It's not really possible to have a sensory experience and a thought at the same time.

This is not really noticeable in real time as it's happening,

As it happens really,

Really fast.

Now,

You will start to focus on bodily sensations so you can start to shift from your thought focused analytical mind space into the deepest layers of the mind and of being.

And now,

As we begin a systematic journey of sensory awareness throughout the body,

I want you to focus on the body parts I will call forth.

Bring yourself to a state of pure presence by moving your awareness to different parts of your body as soon as you hear them named.

I want you to place your full attention in the space of your right hand thumb.

Feel and relax your right hand thumb as you're shrinking your full attention to fit in the space of your right hand thumb.

Maybe you can feel the warmth,

The density.

Maybe you can sense a tingling sensation.

And then move your attention to feel your right index finger,

Middle finger,

Ring finger,

Pinky finger,

The five fingers of your right hand together.

The top of the right hand,

The palm of the right hand,

Your wrist,

And the whole right hand.

Feel your forearm,

Elbow,

Upper arm,

Your right shoulder,

Right underarm,

Right rib case,

Right side of your waist,

Right hip,

Right thigh,

And right hamstring,

Right knee,

Your right shin,

And your right calf,

Your ankle,

And your heel.

Top of the right foot,

Sole of the right foot,

Your big toe,

Second toe,

Third toe,

Fourth toe,

And your fifth toe.

Feel your five toes together.

And from here,

I want you to feel all the points that you just touched with your attention,

Your awareness,

So you're now feeling the whole right side of the body.

Feel the whole right side,

Experiencing and relaxing the whole right side of the body.

And from here,

Move your awareness to start feeling the left hand thumb,

Left index finger,

Left middle finger,

Left ring finger,

Pinky finger,

The five fingers together.

Top of the left hand,

Palm of the left hand,

The whole left hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Your left shoulder,

Left underarm,

The left rib case,

Left side of your waist,

Left hip,

Your left thigh and your left hamstring,

The knee,

The shin and the calf,

Left ankle,

Left heel,

Top of the left foot,

Sole of the left foot,

Your big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel your five toes together.

And here,

Too,

I want you to feel at the same time all the points that you just touched with your awareness.

So you're now feeling your whole left side.

Feel and relax your whole left side,

The whole left side of the body.

From here,

You're going to start sensing and experiencing your back body.

And we start with your right ankle,

Left ankle,

Both ankles together,

Right calf,

Left calf,

Both calves together,

Back of the right knee,

Back of the left knee,

Both backs of the knees together,

Right hamstring,

Left hamstring,

Both hamstrings together,

Right glute,

Left glute,

Both glutes together,

Your lower back,

Mid back,

Upper back,

Your neck,

Back of the head,

Crown of the head,

Your forehead,

Right eyebrow,

Left eyebrow,

Feel the center of the brows,

Right here,

Left here,

Right eyelid,

Left eyelid,

Right eyeball,

Left eyeball,

Right nostril,

Left nostril.

The bridge of the nose,

Your whole nose,

Feel your right cheek,

Left cheek,

Feel your upper lip,

Lower lip.

Go inside of the mouth to feel your inner cheeks,

Your upper palate,

The floor of the mouth,

Your teeth,

Your tongue,

And feel your whole entire mouth,

Right side of the jaw,

Left side of the jaw,

Your chin,

Your throat,

Right collarbone,

Left collarbone,

The right side of your chest,

Left side of your chest,

And feel the center of your chest to feel your beating heart,

Connect to your beating heart,

Feel your upper abdomen,

Lower abdomen,

The pelvic floor,

Both your thighs,

Both kneecaps,

Both shins,

And the tops of both feet.

Next,

I want you to feel your whole right leg from the hip crease down to the toes.

Keep that right leg there and add your left leg from the hip crease down to the toes.

Keep those legs there and add your right arm from the shoulder blades down to the fingertips,

And add your left arm from the shoulder blades down to the fingertips.

Add your whole torso,

Your neck,

Your face,

And your head so you're now experiencing in your awareness your whole physical body.

Whole body awareness,

Whole body awareness.

Now,

I want you to bring your full attention to your breath,

The natural rhythm of the breath.

Notice the flow of the breath,

The inflow and the outflow.

Not intervening in any way.

You're just observing the gentle expansion and contraction of the breath.

And I want you now to gently begin to notice this warmth that radiates out from the center of your body.

See if you can imagine looking deep inside yourself towards the source of that warmth.

Looking inward into your core,

Into the center of your chest.

Imagining in your heart the tiniest points of energy and light as a symbolic source of your body warmth,

Vitality,

And strength.

Continue to focus on this point of light,

This small golden point of energy at the center of your heart.

As you now start to inhale deeply and fully,

Imagine this golden white point of light growing in size,

Brightness,

And illumination.

As you exhale,

Imagine your body releasing elements that it no longer requires.

Letting go of any leftover tension.

And as you do this,

I want you to sustain your focus on the expanded point of light.

Continue to observe this energy growing to become a sphere of glowing warm light in the center of your heart and body.

As you continue to breathe,

Allow this energy to continue to radiate and grow.

Gently allow this aura of warmth and light to expand from your body,

From your skin and outward,

To form a sphere of energy with you at its center.

This golden white light radiating gently out from your core,

From your head and shoulders,

And out from under you into the earth beneath your body too.

As you continue to breathe,

Continue to focus on the warmth of the glowing sphere around you.

Allow yourself to imagine this globe as your expanded presence in your room or the space that you have chosen to practice.

With the inhale,

Visualize your personal presence reaching out,

Growing in even more directions,

Feeling up the room with the strength of your vibrancy,

Warmth,

Kindness,

And stability.

As you exhale,

You release and let go a little more.

Yet,

I want you to sustain your focus on the expanded point of light.

As best as you can,

Imagine all things enclosed in your sphere of expanded awareness.

As best as you can,

Imagine that all things enclosed in your sphere of expanded awareness are enriched,

Soothed,

And unified with your presence and essential nature.

Allow yourself to extend this caring,

Encouraging connectedness to all that lies within this sphere,

As if all those other things and beings are a part of this expanded single energy with your heart at its center.

On your next inhale,

Visualize this globe of presence and light grow and move through the walls,

Outward,

Beyond the limits of your building,

And folding the whole of the street,

The neighborhood,

And the local community.

As you exhale,

Keep sustaining your focus on the expanded point of light.

Allow yourself to find enjoyment in the expanded care,

Warmth,

And encouragement as it surrounds all beings,

Animals,

Plants,

Events,

People,

And things that you passed on your way to this place today,

And perhaps on other days.

See if you can feel this expansion and the sensation of an abundance of energy,

Light,

And space for all.

Visualize this entire community brighten,

Heal,

Supported within the influence of your presence and brightness,

Allowing yourself to care deeply for everything within this sphere,

Taking pleasure in all the joys and feeling empathy and care for everything you encounter.

Continue to breathe.

On your next inhale,

Grow your circle of presence and expanding awareness to include your entire city and state,

Engulfing and connecting with everything within the care and protection of your radiating consciousness and light.

Sustain the focus for the exhale and see all of this area of the world as unified in your spacious presence.

Imagine your globe of consciousness growing to enclose the entire continent,

Brightening everything above,

Below,

And on your continent.

The earth,

Plants,

Animals,

Men and women are all connected to and enhanced by this emerging awareness and energy.

Imagine all the warmth,

Courage,

Energy,

Love,

And strength you would want for yourself,

Being offered to you and all that your sphere includes.

All move in the direction of balance and peace.

Now expand your presence to encircle and brighten the entire earth.

See the whole planet as included and disconnected and expanded awareness and intention.

Expand your nurturing light to engulf the whole world,

Its atmosphere and its moon,

Allowing everything in this world to be cared for and to become a part of this intention and energy.

Allow yourself to grow your presence to take in all of the solar system and its forces,

Objects,

And space.

Imagine your sphere connecting in and expanding oneness,

All that is within your solar system.

And on your next inhale,

Expand to incorporate the Milky Way.

Imagine that your awareness and presence has now grown into a sphere of light and warmth big enough to incorporate your entire part of the universe.

On the exhale,

Sustain your focus on the expanded awareness.

And allow yourself to feel the magnitude of this orb of presence and awareness,

Large enough to enclose this galaxy and the next galaxies in all directions until you have embraced the entire universe.

Imagine yourself as being a part of and caring for all that exists in the universe.

This sphere of light and warmth is connected to and found within all universal things,

Past,

Present,

And future.

Keep breathing and having this awareness as your experience.

This awareness is the awareness of all space,

Of all time.

This presence is the presence of all that could be.

See if you can enjoy this expanded awareness and connectedness,

Spending a few moments basking in the image of being unified with and deeply caring for all that is,

All that is a part of you and this unified field.

I want you to remember your sankalpa,

Your heart's resolve from the beginning of the practice.

Remember and connect to your sankalpa.

Mentally repeat it to yourself three times here.

And from this experience and image of being part and one with all existence in the universe,

Slowly inhale deeply and begin to reverse the direction of your visualization.

Slowly begin to bring in your awareness and presence from the very edges of the universe as you exhale,

Beginning to move back in.

And here gently breathe as you imagine tightening this sphere of awareness,

Slightly reducing your view of outer space,

Making sure to draw your awareness towards the center.

As you naturally inhale and exhale,

Continue bringing your awareness inward,

Imagining reducing the range of your strong and ready and orb of light and warmth.

Focus the sphere and in through the galaxy and the solar system.

Now finding your presence in light,

Surrounding the edges of the earth atmosphere.

Continue to breathe and imagine the reducing circumference to your continent,

Then state,

City and then your neighborhood and the building in which you're practicing,

Pulling in the reach of your light and consciousness into the walls of the room and to the edges of your personal space.

Now allow this fear to hold just your body.

As much as you can,

Watch the light of your presence tied into a pinpoint size and then get so small,

It seems to vanish deep into your very center,

The core of your being.

And remember that the potential and capacity of your own awareness is always there to offer a link between you as an individual and the true infinite living expanded universe.

And now,

Begin to let it all go.

Breathe slowly and deeply,

Gently allowing your breath and attention to return to settle on the physical sensations.

Maintaining your awareness of breath now at the same time with your eyes closed,

Visualize the surrounding room as you last remember it.

Imagine where you are in the room and the other objects that are around you.

You should lie quietly here until you feel ready to move.

When you feel ready,

You can start to develop a few small movements,

Slowly bringing back movement to your body,

Maybe wiggling your fingers and your toes.

But take your time here,

There's no hurry.

This practice of Yoganidra is now complete.

Hari Om Tat Sat.

Namaste.

Om Tat Sat.

Namaste.

Reviews

That was a very relaxing and peaceful nidra Caroline. Thank you

An exceptional teacher with a beautiful way of connecting knowledge and mindfulness. Her calm voice and thoughtful guidance make every session meaningful. Meeting her in person showed how authentic and passionate she is about helping others grow. Highly recommend her to anyone looking for
clarity and balance.

That was great 😊 thank you 🙏

Beautifully articulated throughout. Grateful to be guided through my intimate personal realm to the infinite universal and back again. Profound to practice holding all this awareness. If you were to re-record this, I would have you speak just a little slower so my energy would be more supported to settle even more (often a challenge for me). Thank you!!

Namasté Caroline
Thank you

Thank you 🙏

Thank you so much 🧡
The backround music was amazing btw!

Wonderful blessing of a Yoga Nidra, I slept so well! Thank you so much. 🕊

Wonderful!😌

Lovely.Namaste 💜

Beautiful! Thank you 🙏

You are amazing my angel! I felt so relax and connected, your voice is so sweet to go with. I felt sleep in the way, but had a amazing restful sleep! Thank you so much my love angel! 💖🕉

Absolutely wonderful! No nonsense and yet so very rich. Thank you 🌼.

This is the best yoga nidra gm I’ve came across. I found it very relaxing and very much needed during this Covid19 crisis

Amazing relaxation experience! I’m not even sure if I made it to the end of the visualization. Please upload more guided meditations ❤️

Thank you Caroline for this journey through my subconscious, feeling every part of my body, slowing my mind and entering my soul. Never felt anything like it. Please enlighten us with more materials :) Aho!

Wow. I have been on insight timer for over a year. I listen to Nidras all the time. This is by far one of the best. Subscribing. Caroline if you read this please publish more of your work.