Yoga Nidra - Your Inner Sactuary

This powerful practice guides you into a state of profound calmness where your body, mind, and emotions find stillness. Through gentle breath awareness and a guided mental journey through your body, you'll release tension and cultivate a sense of ease.

In this Yoga Nidra practice, we will create a sanctuary of peace within. Imagine having a personal retreat center in the quietest corner of your mind, a place you can access anytime, anywhere, to find solace and recharge your spirit.

In this meditation, we will build your very own special place, your inner sanctuary together. Get ready to discover your own inner oasis of calm.

Photo by Esmerald Heqimaj

Transcript

Welcome to your practice of yoga nidra.

Make sure to be undisturbed during the practice and switch off your phone.

Lie on a stable surface with a neutral spine and cover yourself with a light cloth or blanket.

Find a comfortable position lying on your back,

Allowing the earth to fully support you.

Make sure your head is in a neutral position.

Then,

Place your arms alongside your body with your palms and fingertips facing up.

Your legs are stretched out,

Falling comfortably to the sides.

During yoga nidra,

Remain calm and relaxed so that both your body and your mind can relax completely.

However,

If you feel the urge to move,

You can always change your position.

If you're pregnant,

Come into a comfortable side-lying position.

And support your body with pillows where you need it.

Now,

Allow your eyes to close and keep them closed during the entire practice.

Yoga nidra is a dynamic sleep on the threshold between waking and sleeping.

We touch the subconscious and unconscious dimensions of our mind.

We train ourselves to let go of tension and contraction to the point of releasing all tension.

Emotional tension,

Suppressed feelings,

And emotions are loosened up and the emotional structure is calmed down.

Stay awake and present by listening to the sound of my voice.

During the practice,

I will ask you to direct your awareness to various physical sensations,

Emotions,

Or images.

Try not to concentrate too intensely as this may prevent you from relaxing.

Simply become aware of everything that happens consciously and impartially.

Now,

Release any tension in your neck,

In your shoulders,

And bring a gentle smile on your face.

Let go of thoughts.

Let go of stories.

For the next few moments,

Simply breathe and nurture your mind with loving awareness.

Allow yourself to be present with the sound of my voice.

Guiding you deeper into relaxation.

Feel the gentle rise and fall of your breath.

Like a soothing wave washing over you.

Surrender to the stillness.

Allow yourself to be cradled in a cocoon of peace.

This is your time to let go.

To simply be.

Bring your awareness to your natural breath.

Notice the gentle rise and fall of your chest and your abdomen.

Allow your breath to flow effortlessly,

Without any need to control or manipulate it.

Visualize the flow of air as you inhale.

Imagine the cool air entering your nostrils,

Flowing smoothly and gently through your nasal passages.

Visualize the air moving down your throat,

Filling your lungs,

Expanding your chest,

Expanding your abdomen.

And then feel the flow of air as you exhale.

Imagine the warm air leaving your lungs,

Rising up through your throat.

Visualize the air passing through your nasal passages and gently exiting your nostrils.

Continue to visualize this flow of air with each breath.

Notice the coolness of the inhale and the warmth of the exhale.

Feel the breath as a bridge between your body and your mind.

A source of peace and stability within you.

Now,

Visualize inhaling slowly and deeply through your left nostril.

Imagine the cool air flowing smoothly and gently through your left nasal passage.

Then,

Exhale slowly and fully through your right nostril.

Again,

Imagine inhaling slowly and deeply through your right nostril.

And exhale slowly through your left nostril.

Inhale,

Left nostril.

Exhale,

Right nostril.

Inhale,

Right nostril.

Exhale,

Left.

Inhale,

Left.

Exhale,

Right.

Inhale,

Right.

Exhale,

Left.

Inhale,

Left.

Exhale,

Right.

Inhale,

Right.

Exhale,

Left.

Feel the smooth flow of air through your nostrils.

The breath balances and harmonizes the energy channels within your body.

Feel the calming and centering effects of this visualized pranayama practice.

Preparing you for deeper relaxation and self-exploration.

Then,

Gently release the alternate nostril breathing and return to your natural breath.

Notice the subtle shifts in your energy and in your awareness.

Now,

Set your sankalpa.

Form a short sentence in the present tense that represents a personal resolution or decision.

With your sankalpa,

You will change your personality or the direction of your life in a positive way.

This seed that penetrates the conscious mind from the subconscious makes everything in life possible.

Repeat your resolution silently in your head three times with trust and confidence.

This resolution is like a seed that you plant in well-prepared soil.

What you manifest in this way will realize itself in your life.

We'll now begin a journey of sensory awareness through your body.

I will name each part of your body.

Simply bring your attention to this part of your body,

Feeling any sensations present.

There's no need to move.

Simply observe with gentle curiosity.

We start on the right side.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the hand.

Back of the hand.

Wrist.

Elbow.

Upper arm.

Shoulder.

Right armpit.

Right side of the chest.

Right waist.

Right thigh.

Right heel.

Sole of the right foot.

Top of the right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Feel the whole right side.

The whole right side.

Then move your attention to the left side of your body.

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the left hand.

Back of the hand.

Left wrist.

Forearm.

Upper arm.

Left shoulder.

Left side of the chest.

Left waist.

Left hip.

Left calf.

Left ankle.

Sole of the left foot.

Top of the left foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Feel your whole left side.

Your whole left side.

Then move your attention to the back of your body.

Right heel.

Left heel.

Right calf.

Left calf.

Right thigh.

Left thigh.

Right buttock.

Left buttock.

Lower back.

Middle back.

Upper back.

Entire spine.

The entire spine.

Right shoulder blade.

Left shoulder blade.

Feel the whole back of your body.

The whole back of your body.

The whole back of your body.

The whole back of your body.

Then move your attention to the front of your body.

Forehead.

Right temple.

Left temple.

Right eyebrow.

Left eyebrow.

The space between the eyebrows.

The space between the eyebrows.

Your right eyelid.

Left eyelid.

Left eye.

Right ear.

Left ear.

Right nostril.

Left nostril.

Right cheek.

Nose.

Tip of the nose.

Upper lip.

Lower lip.

Both lips together.

Your chin.

Jaw.

Throat.

Right collarbone.

Left collarbone.

Right side of the chest.

Left side of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Right groin.

Left groin.

The pelvic floor.

Feel the whole front of your body.

The whole front of your body.

Your whole right leg.

The whole left leg.

Both legs together.

The whole right arm.

The whole left arm.

Both arms together.

The whole back.

The whole chest.

Your whole head.

Whole body.

Your whole body.

Your whole body.

Imagine a place within you.

A sanctuary of peace and tranquility.

Perhaps it's a beautiful garden.

Sunlight filtering through the leaves.

The scent of blossoms in the air.

Or maybe it's a quiet beach.

The gentle rhythm of waves lapping the shore.

The warmth of the sand underneath your feet.

Or perhaps a cozy cabin nestled in the mountains.

A crackling fire burning to warm you.

The scent of pine needles filling the air.

Choose the place that called you.

The place that brings you a sense of comfort and safety.

See this place in your mind's eye.

Notice all the details.

The colors.

The textures.

The scents.

And listen closely.

What sounds do you hear?

The gentle rustling of leaves.

Or the soft chirping of birds.

Maybe the crackling of flames.

Or the rhythmic sound of waves.

What sound do you hear?

Breathe deeply and notice the sense that surrounds you.

Maybe a sweet fragrance of flowers.

Or the salty tang of the ocean air.

An earthy aroma of the forest floor.

What do you smell?

Now begin to furnish your sanctuary with objects and elements that bring you joy and peace.

Perhaps a soft blanket draped over a comfortable chair inviting you to sink into its warmth.

A crackling fireplace casting a warm glow.

Filling the space with a sense of cozy contentment.

Or the sound of gentle rain washing away any worries or tension.

Fill your special place with things that nourish your soul and make you feel safe and loved.

If you wish,

You can invite supportive beings into your sanctuary.

This could be a beloved pet snuggling up beside you.

Offering unconditional love and companionship.

Or a wise spiritual guide radiating warmth and wisdom.

Offering gentle guidance and support.

Perhaps an ancestor watching over you with loving eyes.

Sharing their strength and resilience.

Feel the presence of your supportive beings surrounding you with love and protection.

Simply dwell in the peace and serenity of this place.

Feel it wash over you,

Dissolving any tension or negativity.

Know that you are always safe and protected within your inner sanctuary.

You can return here anytime you need to recharge,

Reconnect with your inner wisdom,

Or simply find a moment of peace.

Then choose a special object or symbol to serve as an anchor for your sanctuary.

This could be an object around you,

Something that you're wearing,

A meaningful word,

Or a simple hand gesture.

Whenever you touch or see or imagine this anchor in your daily life,

It will remind you of the peace and safety of your inner sanctuary.

Now repeat your sankalpa.

Repeat the same statement from the beginning of the practice three times,

Silently in your head,

With confidence and conviction.

Then bring your awareness back to your body.

Feeling the gentle rise and fall of your breath.

Notice the sensations of your body,

The points of contact,

The support underneath your body.

Your body is relaxed and lying on the floor or surface.

Enjoy the heaviness of your body resting on the floor.

Then visualize the space around you.

Imagine where you are and feel the space around you.

What other objects are around you?

Stay calm until you feel ready to move.

Then bring your awareness into your hands and feet.

And slowly move your fingers and your toes.

Moving your arms and your legs.

And take a deep breath in.

And when you're sure that you are fully awake,

Open your eyes.

Carry the sense of peace and resilience with you as you move through the rest of your day.

Remember,

You have the power to create your own peaceful sanctuary,

Both within and around you.

Choose love.

Choose understanding.

Choose peace.

The practice of Yoganidra is now complete.

Reviews

Such a beautiful practice, thank you so much. Your lovely voice and guidance had me fall asleep this morning. This afternoon I was able to remain awake and visualise my own very cosy and warm sanctuary.. a much needed time out from burnout.