Yoga Nidra (Without Music)

Guided Yoga Nidra practice (voice only).

Use this practice for deep relaxation before you sleep. Yoga nidra allows you to enter delta brainwaves, giving your mind and body a chance for true healing and restoration as you enter deep relaxation.

Other benefits of Yoga Nidra include: relief for depression and anxiety, improved sleep, clears the mind for focus and learning, release tension within the body, inspires creativity.

Transcript

Your body needs deep rest. This meditation is to evoke a state of deep relaxation and inner stillness, Which can have a profound healing effect on your body and mind. Bring your attention to the magnificent weight of your body. Relish in knowing that right now, You do not have to hold yourself upright, Physically, Mentally, Emotionally. And breathe. Inhale, Gentle energy inward. Exhale, Emptying the body of tension. Bring your awareness to the sensation of the mouth, Left side of the mouth, Right side of the mouth, The sensation of teeth of teeth, And the roots of teeth. Inhale, Fill your body with awareness. Exhale, Unclenching jaws and teeth and tongue. Let awareness flow from the mouth to the tip of the tongue, The root of the tongue, The throat. Notice your sense of taste and how you can pick up on the flavor in the mouth, Tasting not only with your tongue, Your palate, Your taste buds, Your throat, But your whole body. Let attention flow from the mouth to the nose. Feel the touch and temperature of the air at the tip of the nostrils. The nostrils like beautiful arched doorways that lead to the space between the eyebrow. Let fragrance come up the left nostril and down through the right. Noticing if the sense of smell seems more dominant in one nostril compared to the other. The breath feeling its way up the left nostril, Pausing here at the space between the eyebrows where the inner eye resides, And down through the right. Each breath inviting you to feel nourished, Held, And supported. Let attention flow from the nose to the eyes, Committing your eyes to rest. Give up the constant stimulus, Resting from the world of looking. Feel the orbs of your eyes. Inhale, The breath gently massaging the soft muscles around the eyes. Exhale, Muscles around the eyes releasing, Unclenching, Decompressing, Allowing the eyeballs to ease back and down as your internal vision becomes more expansive. Let attention flow from the eyes to scalp, Feeling the whole skin of your head sensitive, Receptive, And light. Notice the touch of air against the scalp. Places of warmth, Places of coolness, The place where the back of the hairline meets the skin at the base of the neck. With each inhale and exhale, Like a soothing shower for the central channel. Let attention flow from the scalp to the ears. How you can feel the vibration of sound on the earlobes, The outer ear, The hairs inside the inner ear, Listening not only with your ears, But with the sensations of your whole body. Notice the sense of sound, All five senses awakened and aware. Let attention now focus on the heart. Notice how you can breathe into the heart, Every cell of the heart, Breathing, Expanding and condensing, One breath at a time. Feel sensation washing in and out of the heart, Like a wellspring that repairs the whole body. With each breath, Inhale, Drawing strength from the heart into the fluids that circulate and permeate the heart. Exhale, Spreading this healing energy like a fine mist across the whole body, Whispering deep breaths to the entire nervous system, Letting go, Letting go. Let attention now focus on the hands. Invite palms to lift, Feel how heavy the hands are, Feel any resistance, Then release the hands completely. Feel the relief of hands resting heavy. Now bring your attention to the right hand thumb, Index finger, Middle finger, Ring finger, Pinky finger. Feel the spaces between the fingers on the right side, Tips of the fingers, The joints of the fingers, The nail beds, Palm of the right hand, Back of the right hand, Right wrist, Forearm, Elbow, Upper arm, Right shoulder, Scapula, Armpit, Right flank, Hip bone, Thigh bone, Knee, The space just behind the right knee, Lower leg, Right ankle, Heel, Sole of the right foot, Top of the right foot, Right big toe, Second toe, Third toe, Fourth toe, Pinky toe. Feel the spaces between the toes, The tips of the toes, The joints of the toes. Feel the whole of the right side of the body at once. Now shift your attention to the left hand thumb, Index finger, Middle finger, Ring finger, Pinky finger. Feel the spaces between the fingers on the left side, Tips of the fingers, The joints of the fingers, The nail beds, Palm of the left hand, Back of the left hand, Left wrist, Forearm, Elbow, Upper arm, Left shoulder, Scapula, Armpit, Left flank, Hip bone, Thigh bone, Knee, The space just behind the left knee, Lower leg, Left ankle, Heel, Sole of the left foot, Top of the left foot, Left big toe, Second toe, Third toe, Fourth toe, Pinky toe. Feel the spaces between the toes, The tips of the toes, The joints of the toes. Feel the whole of the left side of the body at once. Bring your awareness to the base of the throat, The base of the tongue, Center of the tongue, Tip of the tongue, Teeth, Gums, Jaws, Lips, Mouth full of sensations, The chin, Cheeks, Cheekbones, Ears, Ear lobes, Nose, Tip of nose, Left nostril, Right nostril, Left eyeball, Right eyeball, Left eyelid, Right eyelid, Left eyebrow, Right eyebrow, The space between the eyebrows, Both temples, The forehead, The whole face at once, Top of the head, Back of the skull, Back of the neck, Back of the throat, Both shoulders, The chest, The upper back, Rib cage, Middle back, Belly, Lower back, Pelvis, Buttocks, The whole spine, The whole torso, Both legs together, Both arms together, Head and torso together, The whole body at once. Sense the whole body as a field of sensation, Radiating in every direction, Like an orchestra, All these individual sensations assembling together, As you sink into layers of muscle and tissue, Feeling supported here by the ground, Noticing the flow and touch of the air around you and within you. Inhale and exhale like a soothing shower for the central channel. Feel the wholeness of body, From head to toe, A feeling of calmness permeating the entire body. Feel the body breathing itself. Inhale, Gentle energy inward, Exhale, Emptying the body of tension. Sense the entire front side of the body, The whole front side of the body, Healing energy as a radiance that flows into the front of the body. Can you move with the sensation? And then breathe your way all the way through to the back side of the body. Sense the membrane of skin on the back of the body, And the sensation that the whole back side of the body is made of. Experience directly back of the body, Back of the arms, Back of the legs. Feel how awareness can move out behind the body. Now sense the left side of the body, Letting attention wander over to the left, Saturating this space to the left side and beyond the boundaries. Move awareness to the right side of the body, Letting awareness extend out to the right, Beyond the boundary of the skin, Touching the space, Touching the walls. Now assemble all these directions, Awareness open, Healing energy simultaneously to all directions. This whole body sensation, Giving up thinking, Just feeling. Can you feel how consciousness can move us out in all directions? Notice how you feel. Let yourself linger in this silent space for as long as you like. When you decide to come out, Let it happen slowly, Taking your time to transition back to your waking world, Carrying these effects of your practice into the rest of your day.

Reviews

What a great simple yoga nidra 🧡 none of the sankalpa and namaste nonsense. Just what I needed, thank you 🙏🏻

A gentle flow for a little extra rest early on a Sunday morning. Thank you. Namaste
🌺🙏🌺

Wonderful guidance! Especially love your imagery of the nostrils as archways. Thank you very much, Chelsea.

Nice to have no music- great Midra- thank you !!