Yoga Nidra | Sound Bath | For Inner Child

Yoga Nidra is a sleep-based practice for deep relaxation. It helps you clear out your overthinking mind giving access to your subconscious level allowing for deep relaxation and healing. The beauty of Yoga Nidra is that it is a passive practice so you don't need to do anything for healing to happen, it all happens naturally so it is suitable for meditators at any level. The guide is accompanied by a hybrid sound bath with classic sound healing instruments and modern synthesizers.

Transcript

Yoga Nidra is a practice that helps us enter a deep state of relaxation,

The point of stillness.

It is like the point right before you go to sleep where you are dreaming but have full awareness of what is going on,

The awakened dream state.

Prepare for the practice by getting as comfortable as you can,

Grabbing a blanket,

A pillow,

A bolster in front of your knees,

An eye mask,

Anything you need to get comfortable.

Start the practice by lying down in Savasana.

Shift your body to get as comfortable as you can,

Allowing your body to settle deeper into the ground.

Hands by your side away from the body with the palms facing upwards.

Drop your feet sideways to a 45 degree angle which will help relax your pelvic floor.

Be comforted that at this time everything is okay,

Nothing else matters right now,

Everything is okay.

Nowhere to go and nothing to do.

Here to simply feel your body and listen.

Do not worry or become agitated if you do not hear anything.

It is natural to flow in and out of conscious hearing.

The deepest part of you,

Your core self,

Is always listening.

Whatever your experience today the practice will still work.

There is no way to do this wrong.

Simply listen without trying too hard.

You are in a safe environment,

Protected space,

Held space.

Come into stillness now and remain still for deep rest,

Deep nourishment.

Feel your natural breath,

The rising and falling of your belly.

Allow your bones to become heavy.

Feel your bones heavy and sinking into the earth.

Release bones heavy and sinking.

Go deep inside now,

Deep inside to notice your heart's deepest longing.

What does your heart desire?

Create an intention affirmation based on your heart's longing.

A positive statement in the present tense as if it has already happened.

So now come up with your intention and state it three times.

It could be something as simple as I am peace.

Now we will begin a rotation of consciousness experience.

You will transfer your awareness swiftly to different parts of your physical body while remaining still.

Allow your mind to quickly transition from part to part.

Please stay alert,

But do not strain to follow my script.

This should be a relaxing journey through the different parts of your body.

Think of the part of the body or see it in your mind's eye,

Whichever you find easier,

But make sure not to actually move the part of your body being mentioned.

Become aware of your right hand.

Now draw your awareness to your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the right hand,

Right wrist,

Right forearm,

Right elbow,

Upper arm,

Right shoulder,

Armpit,

Right side of the body,

Waist,

Hip,

Right thigh,

Right knee,

Lower leg,

Right ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now become aware of your left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the body,

Waist,

Hip,

Left thigh,

Knee,

Lower leg,

Left ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Moving on to the back of your body,

Become aware of the right shoulder blade,

Left shoulder blade,

Right glutes,

Left glutes,

The whole of your spine and back together.

Move to the front of your body,

Draw your awareness to the top of your head and move to your right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrows,

Center point,

Right eye and eyelid,

Left eye and eyelid,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Abdomen,

Pelvis,

Pelvic floor,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back of the body,

The whole front of the body.

Feel the whole body together on the floor,

Remaining awake and aware.

Feel your whole physical body resting,

Completely still and relaxed,

Softening and sinking.

Visualize your whole body relaxed and resting on the earth.

Now begin to notice your breath,

Your natural breath.

Don't change anything.

Just feel how it flows through you.

Feel your stomach rising and falling with the breath.

Now imagine a white light surrounding your body and as you inhale,

You're breathing in the light,

Bringing a sense of calm,

To every cell in your body and on your exhale,

Imagine a wave passing downward throughout your body,

Carrying away any tension.

Now begin to take deeper breaths in through your nose for five seconds,

Out through your mouth for five seconds,

In two,

Three,

Four,

Five,

Out two,

Three,

Four,

Five and follow the path of your breath all the way down into your stomach,

Continuing that rhythm in two,

Three,

Four,

Five and out two,

Three,

Four,

Five and follow the breath all the way down to your stomach.

We're going to continue breathing like that into our stomach.

We're going to throw in one more element.

We're going to start counting our breath backwards from 27,

In 27,

Out 27,

In 26,

Out 26 and continue counting at your own pace and don't worry if you get more lost in the counting,

Just start again at 27.

Now wherever you are in the count,

Just stop and start to focus on bringing the breath into the chest,

The heart center,

Breathe into the heart center and same thing count your breath down from 27 and if you get lost start again breathe in to the heart center in 27,

Out 27,

In 26,

Out 26,

And continue at your own pace.

Wherever you are in the count,

Stop and now move the focus of the breath up to the throat breathe into the throat and again count down from 27.

And wherever you are in the count again stop and come back to your normal breath.

Now begin to notice how heavy your body is.

Feel it sinking deep into the ground,

Your head heavy,

Arms heavy,

Your whole body heavy,

Your feet feel like huge rocks sinking into the ground,

Feeling deeply relaxed,

Heavy and relaxed.

Now let go of that heavy feeling and start to feel the opposite,

Your body starts to feel light,

As light as a feather,

You are so light you feel like you are floating up to the roof of your room,

Your head is light,

Arms light,

Legs light,

Your whole body is floating.

Now imagine yourself having floated all the way up to the roof of the room you're in,

You're looking down over your body,

But you are not laying in your room,

You are laying on the sand at your favorite beach,

It's a warm sunny day outside,

You can feel the warm sand below you,

You can feel the breath of the sea breeze tickling your skin,

Smell of the salt in the air,

You can hear the sound of gentle waves rolling into the sand,

The sun shining down on you and it is very warm,

You are laying down in the heat,

You can feel your body warming up,

Your skin is getting so hot,

Feel the heat until you can't take it anymore,

That you decide to go for a swim,

You get up and walk across the hot sand and jump head first straight into the nice cold water,

It is nice and refreshing,

Cold,

You immediately feel your body cooling down,

Your body is cooling right down until your body becomes very cold,

Your legs are freezing,

Feet starting to feel like frostbite,

So you decide to hop out,

You hop out and go for a walk along the beach and you look out over the blue green water and notice a pot of dolphins swimming close to the shore where you are walking,

You stop to watch them,

You see one jump out of the water and then dive down gracefully,

Its tail the last thing to disappear beneath the surface of the water,

Another dolphin jumps up even higher doing a flip in the air before entering the water nose first without making a splash,

You see two dolphins chasing each other,

They zoom through the water so fast that they produce waves on the nearly flat water,

You smile as you observe the dolphins playing,

You flash back to when you were a child,

Back in the days where you would skip or run or dance to a favourite song or do a cartwheel in the grass but you don't do these things anymore because there are too many serious things to do and you are expected to act like an adult but you glance around and notice there is no one else at the beach,

A laugh escapes your lips,

You find yourself skipping through the sand and the shallows along the shore,

Watching the sea water splash all around you,

You allow this playful feeling to wash over you like another rolling wave,

You break into a run watching for a flat spot in the sand and you rotate downward placing your hands along the sand and feeling your legs fly over your head as you execute a cartwheel the years seem to drop away,

You feel happy and full of joy,

Like an innocent child you feel so free,

You raise your arms in the air and twirl around,

Inhaling a breath of life that has never felt so renewing,

Now allow these images to slowly fade away as we enter that stillness within the point of nothingness so so so so so so so so so so so so so now come back to your intention and repeat it to yourself three times with full awareness the present truth three times to yourself it is the truth so so now return your awareness to your natural breath feeling its flow in and out moving up and down with the belly as you maintain your awareness of your slow easy breath become aware of your physical relaxation notice your whole body resting on the floor notice the parts of your body that are touching the floor your head your upper back your elbows hands your buttocks your calves your heels so so now begin to notice the sounds outside the room notice the sounds inside the room visualize without opening your eyes the floor the windows the walls and the ceiling inside the room where you are lying you are lying and slowly start to do some slow movements with all your hands your feet whatever you feel comfortable with moving and start to slowly turn that into larger movements some stretches and when you're ready open your eyes and roll over onto the right side of your body into fetal position and take at least five deep breaths before slowly making your way back up into a seated position so so the practice of yoga nidra is now complete so

Reviews

This Yoga Nidra is quite special with its beautiful and perfect flow of music, sounds, and Danes calming voice. I will listen often and look forward to experiencing the other tracks as well. Thank you!