Sacred Gift Yoga Nidra

Allow stressful thoughts and emotions to melt away as you are guided into deep rest and relaxation, and to unknown gifts awaiting you. This has been created to nourish your whole being, and also for those needing support falling asleep, so there are no ending bells or guidance to come out of the practice. The music continues for 10 minutes after the guidance completes. Yoga nidra is available to everyone and has a plethora of benefits including an increase in your overall sense of wellbeing.

Transcript

Welcome,

Dear one,

To this practice of yoga nidra,

This time that is just for you to rest,

To allow,

To be.

Begin by finding a comfortable position lying down,

Or if it's more comfortable to be in a chair,

That's okay.

As you start to settle,

Allow yourself to be really comfortable,

Have whatever you need,

Pillows,

Blankets,

To be cozy and really prepare yourself for this gift of deep rest.

As you settle,

Feel your whole body making contact with this support beneath you,

Like you're being held by the floor,

The bed,

The chair.

Each part of the body making contact softens,

Grows heavier,

The feeling as if the muscles are melting down into the earth.

Imagine you're taking a deep breath in all the way from your toes,

Up through the whole body,

Up through the head.

And as you exhale,

Release whatever is heavy on your mind or heart in this moment.

Again,

Take a deep breath in all the way from the soles of the feet.

And then exhale through the mouth,

Releasing any burden you carry.

Let us take one more breath like this,

Drawing the breath through your entire body.

And then exhale,

Allowing anything you're holding onto to melt into the earth.

Allow yourself to be supported in this moment.

Sometimes it's so difficult to allow others to listen,

To be there,

To see us when we're going through challenges.

And you allow yourself to be seen,

To be held,

To be just as you are in this moment.

There's nothing for you to do,

No place for you to go,

Nothing for you to figure out.

All of you is welcome.

With each breath,

Consciously allow yourself to let go a little more.

Take a deep,

Full breath again.

Feel the body soften even more.

Bring your awareness to the center of the chest.

Imagine or maybe feel this beautiful droplet of golden light in the heart center.

This golden light beneath the sternum that spreads out in all directions like a beacon of warmth,

Welcoming you to come home to yourself.

Imagine yourself moving into this light of the heart,

Like a warm bath you're enveloped in this golden light.

From this place of tenderness,

Welcoming.

Ask yourself,

What is my deepest desire?

What am I ready to create to manifest in my life?

Go beyond the superficiality of the mind and go deeper.

Go deeper to this place of inner knowingness,

This place of clarity and wisdom.

And now from this desire,

Let us create a sankalpa,

An intention that is manifesting this desire in the present moment,

A present tense statement of creation.

And you may wish to use the words I am for anything we say after I am comes into manifestation.

For example,

If I'm wanting to experience greater joy in my friendships,

My affirmation,

My sankalpa might be,

I am joyful in every moment and every relationship.

Create your sankalpa.

See it as already happening in this very moment.

And then silently repeat it inside three times.

Take a deep breath in again,

Fill the body with breath.

And as you exhale,

Release this intention,

This sankalpa through your entire body.

Feel the air as it moves across your skin.

Feel the breath as it moves through the body.

Start allowing yourself to relax into the breath.

Notice the sensation of the breath filling the lungs,

The belly and the chest expanding.

And then the sensation of the body relaxing as you exhale and the breath releasing completely.

Follow each sensation of tingling and expansion as you breathe in.

And each sensation of release and relief as you breathe out.

This breath of life that is breathing you.

I invite you to allow the body to be very still,

To receive the most from this practice of yoga nidra.

The body is still,

Resting in deep sleep and at the same time the mind is conscious and expanded.

Become aware of the sounds far away.

Become aware of the sounds in the room around you.

Become aware of the sounds inside of the body.

As you hear my voice,

Name different parts of the body.

Allow yourself to remain still as your mind follows.

Become aware of your jaw,

Lips,

Teeth,

Tongue heavy and relaxed in the mouth.

Feel the nose and the air moving in and out of the nostrils.

Sense the cheeks,

Eye sockets,

Eyeballs.

Feel the eyebrows,

Forehead.

Sense the scalp and hair follicles.

Ears.

Feel the neck and throat center.

Feel right shoulder.

Upper arm.

Elbow.

Sense the forearm.

Right wrist.

Palm of the hand.

Back of the hand.

Feel right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Sense left shoulder.

Upper arm.

Elbow.

Forearm.

Left wrist.

Palm of the hand.

Back of the hand.

Sense left thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Become aware of the chest and heart center.

Solar plexus.

The whole belly.

Navel.

Feel the upper back and shoulder blades.

The back of the heart.

Mid back.

Low back.

Sense buttocks.

The whole pelvis.

Feel right hip.

Upper leg.

Knee.

The space behind the knee.

Lower leg.

Right ankle.

Feel sole of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Sense left hip.

Upper leg.

Knee.

The space behind the knee.

Feel lower leg.

Left ankle.

Top of the foot.

Feel sole of the foot.

Feel left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Become aware of the whole body.

The whole body.

The whole body.

Connected.

Breathing as one.

Recall your sankalpa,

Your intention.

And repeat it inside three times.

Feel the body becoming cold.

As if there was ice in and around you.

The body is becoming so cold.

Cold like a winter day inside.

And now feel yourself becoming warmer.

Warmer and warmer.

Like you're standing in a tropical jungle.

This heat radiating from the inside out.

And then again feel your body becoming cold.

Cold like you're standing in snow.

Cold through your whole body.

And then warm,

Warm growing into hot.

Like the hottest summer day.

The body is becoming warmer and warmer.

And then feel the body move into balance at the perfect temperature for you.

Filling your body with ease.

This feeling of being able to let go even more.

And allow yourself to simply be.

Imagine yourself standing by a beautiful stream.

Surrounded by trees.

On this perfect day,

The temperature is perfect.

The sun is shining.

The gentle breeze is blowing through the branches of the trees.

And the sound of the water soothes you all the way to the soul.

You feel there is something special and deeply peaceful about this place.

Something compels you to begin walking through the trees.

You feel calm and at ease.

The sunlight shining through the branches.

And as you continue walking,

You start to see a clearing up ahead.

You come to the edge of the forest and see that you are in a beautiful meadow.

Rolling green hills.

The sun is so bright and warm.

There are wild flowers growing in the grass.

Speckling this meadow with the beauty of violets and rose and yellow.

The birds are singing,

Welcoming you to be in this special,

Sacred place.

You begin walking through the grass.

Feeling so at ease.

Almost like a feeling of home.

And then you notice,

Just off in the distance,

In this meadow there is a beautiful,

Magnificent tree.

You feel called to walk to this tree.

And once you arrive at its strong trunk rooted in the earth,

You are in awe of the beauty.

The bark is a beautiful mahogany.

The roots are deep.

The branches stretch far and wide.

And the leaves of the trees are a magnificent,

Vibrant green,

Creating a canopy of welcoming shade from the sun.

As you walk around the tree,

You look down and see that there is an ornate,

Beautiful box.

You're curious,

So you take the box in your hands and realize there is something very familiar.

This box is yours.

And it has been at this tree,

Carrying a gift for you,

Awaiting your return.

Just to hold this box in your hands fills your heart with a warmth.

To be reunited with this sacred item again.

And you know without a doubt that the contents of this box are an ever special gift just for you.

This gift that has been waiting for you for so long.

Allow yourself to open the lid and receive the gift that has been waiting for you.

Trust that this gift is exactly what you need in this moment.

And welcome it into your sacred heart.

Welcome this gift that you are so deserving of.

Not because you've accomplished something or done something to deserve it,

But because this gift is your birthright.

However it feels right,

Receive this gift in your hands.

Maybe you place it inside of your heart.

Maybe this is a gift of healing that you place in specific areas of your body,

Your mind.

However it feels right for you,

Receive this gift fully.

Feel yourself so full of ease and a heart melted with gratitude.

It feels so comfortable to sit on this beautiful grass and lean against this tree,

This friend.

The bark is unimaginably soft and feels like the most comfortable bed you've ever laid in.

You close your eyes and feel this warm breeze.

Hear the birds singing in the distance.

Feel your body relaxing deeper and deeper into the earth,

Supported.

So full of ease.

In this place,

There is not a care in the world.

There is only rest and the sweetest feeling,

Your heart and your whole body.

I love you so.

In this place,

There is not a care in the world.

There is only rest and the sweetest feeling,

Your heart and your whole body.

I love you so.

In this place,

There is not a care in the world.

There is only rest and the sweetest feeling,

Your heart and your whole body.

I love you so.

In this place,

There is not a care in the world.

There is only rest and the sweetest feeling,

Your heart and your whole body.

I love you so.

In this place,

There is not a care in the world.

There is only rest and the sweetest feeling,

Your heart and your whole body.

I love you so.

Reviews

This is one of my favorites and a track I keep coming back to. Your voice and music is perfect and it always makes me connect with something beautiful inside and out. Thank you 🙏😊

Spectacular Yoga Nidra for rest and healing ✨✨ Thank you 🙏

Wonderful.
Thank you.
💖

Very soothing and relaxing. I love the soft background music as well. Thank you! 🙏

I just love your soft, mystical voice, Selena. This nidra has guided me to sleep so many times over the years.

You are pure magic in this meditation. Thank you for a peaceful journey. Namaste

Always relaxing and puts me to sleep. Thank you for your kindness of making this and sharing your talents.

Your silky soothing voice is a lullaby to my ears. That too is a gift! Thank you so much, Selena! 🙏❤😴

must be really good, because i didn't hear the end 😴

Another lovely méditation that put me to sleep within the first minutes listening to Selena’s soothing gentle voice. Michel thanks Selena for this nice sharing! 🙏🏻💜

Excellent, thank you 🙏 ❤️

Very enjoyable. So relaxing!
Thank you 🤎💜🙏💙💛😊

Your voice is soft and warm like brown velvet and you speak in such a tender way that I feel enveloped in love. Thank you Selena.

What a beautiful practice, thank you.

Thank you!! Beautiful💫

Very thorough, excellent!

Thank you for this lovely meditation & such a soothing voice 🙏🏻💕

Thank you for this beautiful and loving yoga Nidra practice 🕉

Thank you🙏🏻🙏🏻🙏🏻Very wonderful gift indeed🦋🦋🦋

The first time through, I was sound asleep in five minutes. Second time, I went into a different place between sleep and waking, and I went on the journey. It was wonderful. Thank you.