Yoga Nidra For Women

This is a gentle and soothing Yoga Nidra for women. It has music and a beginning and end bell. It awakens witness consciousness and includes the Yoga Nidra stages of settling and grounding into stillness, rotation of consciousness through the body, awareness of the breath, rapid visualisation of natural and archetypal objects, and sankalpa to evoke a heart's desire.

Transcript

Welcome to this sacred practice of yoga nidra,

The contemplative heart of yoga which creates profound rest and union.

Begin to settle fully into the position you have chosen for maximum comfort,

Semi-reclining,

Lying on your back or on your side.

Straighten your body to align yourself to alertness.

If you have any conditions,

Injuries or disabilities or if there is pain present in your body that can't be dissipated,

Let acceptance and kindness be the tone of this time.

Aim for stillness but move anytime you need to.

Close your eyes if you haven't already.

Enjoy the heaviness of your eyelids and release the eye muscles as your gaze turns inwards.

Engage the part of your consciousness who is the witness.

Perhaps in the center of your head you can now locate this presence of I am.

Observe with compassion and detachment everything you do.

For a moment place your hands on your pelvis over the womb or womb space to give this area some loving energy and attention.

Feel into any naturally occurring sensations here.

Breathe in towards your hands and on the out breath allow the surface beneath you to receive your body completely.

Relax the base of your back.

Relax the buttocks.

Move awareness out to your hips and deep inside your hip joints.

Let them soften and relax.

Let the backs of your thighs relax until your whole pelvic area is soft and at ease.

Recognize whether your stomach is clenched or relaxed.

If it feels clenched relax it a little as you breathe.

Let the back of your head and neck soften and relax.

Let your shoulders relax.

Feel your arms heavy and warm.

Feel your legs heavy and warm.

Feel your whole body heavy and warm.

Let gravity bring a feeling of heaviness throughout your whole body.

Let your whole body and being come to rest.

Decide if you would like your hands to remain on your pelvis or move to your heart center in the middle of your chest or lie beside you with the fingers slightly curled and palms facing upwards in the traditional yoga nidra pose.

If you need to move even a little at this point to be more comfortable do that now before the body settles deeper into stillness.

We will now begin the rotation of consciousness,

A systematic journey through parts of the body.

Let your attention be guided from part to part as soon as you hear it.

Strengthen connection by briefly feeling into any natural sensations at each part.

Don't concentrate too intensely.

The point between the eyebrows,

The hollow of the throat,

The whole surface of the face,

The top lip,

The bottom lip,

Deep inside the right ear,

Deep inside the left ear,

The inside of the mouth,

The tongue lying on the bottom of the mouth,

The root of the tongue,

The whole back of the throat,

The right shoulder joint,

Deep inside the right shoulder joint,

The cave of the right armpit,

The upper arm,

The right elbow joint,

The lower right arm,

The right waist,

The soft skin on the middle of the right wrist,

The very tip of the right thumb,

Tip of the index finger,

Middle finger,

Tip of the fourth finger,

Little finger,

The hollow of the throat,

The left shoulder joint,

Deep inside the left shoulder joint,

The cave of the left armpit,

The upper arm,

The left elbow joint,

The lower left arm,

The left waist,

The soft skin on the middle of the left wrist,

The very tip of the left thumb,

Tip of the index finger,

Middle finger,

Tip of the fourth finger,

The small finger,

The breastbone,

Deep inside the breastbone,

The right nipple,

The left nipple,

The solar plexus,

Just below the bottom of the breastbone,

The whole of the pelvic bowl,

Deep inside the pelvic bowl,

The right hip joint,

The whole of the right thigh,

Right kneecap,

Right shin,

Right calf,

Right heel,

The soft skin on the top of the right foot,

The right big toe,

The tip of the second toe,

Third toe,

Fourth toe,

Tip of the small toe,

The left hip joint,

The whole of the left thigh,

The left kneecap,

The left shin,

Left calf,

Down to the left heel,

Left big toe,

Tip of the second toe,

Third toe,

Fourth toe,

Tip of the small toe,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole right side of the body,

The whole left side of the body,

The whole of the front of the body,

The whole of the back of the body,

The whole of the head and neck,

The whole body together,

The whole body together,

The whole body together.

Begin to notice the presence of your breath,

The in and out of your breathing,

The rise and fall of your body.

Notice exactly where the breath comes into the body,

The feeling of the breath in the nostrils and at the back of the throat.

Notice the temperature difference between the inhale and exhale,

A coolness as you inhale the breath,

A warmth as you exhale the breath.

Feel this warmth on your upper lip as you breathe out.

Notice the slight pause after the exhale.

Let your breath be smooth and even.

Notice your body moving slightly up and down with your breathing.

Notice the breath moving slightly up and down with your breathing.

Notice your stomach and chest rise on the in breath and sink a little on the out breath.

Be quiet inside the breath.

Watch the part of your consciousness who is witness,

Watching the breath.

Let your inner gaze come to rest on the area just in front of your closed eyelids as if it is a projection screen.

A number of different items will be named.

Visualize them as best you can.

Jump from image to image as soon as you hear it.

No effort is required.

If thoughts occur,

Let them come and go.

If images don't appear,

Just stay relaxed and watchful.

The earth is like a fire.

Lights dancing across the earth's surface like fireflies.

Whales singing to each other fathoms deep in the ocean.

Dolphins leaping playfully.

A wave gently lapping on the shore.

A labyrinth on a beach.

A crescent moon in the daytime.

A hare running across a field.

Cherry blossom against a blue sky in spring.

A circle of women dancing in a grove.

A cool deep pool in the middle of a forest.

A big orange harvest moon.

An egg cracking open.

A bear mother and her three cubs.

You sitting in the shade of your favorite tree.

A bee emerging from a flower covered in pollen.

A deer on your path pausing to gaze at you.

A hamlet of mushrooms breaking down a rotten log.

A dragonfly.

Wolves running across the tundra in moonlight.

A cairn on a misty mountain top.

Dark red.

The colour dark red.

Bats flying at dusk.

A badger bringing out her bedding to dry.

A cave lit with candles.

Grandmothers and wise elders looking for a vision in their bonfire.

Bring your awareness to your heart center where there is boundless kindness and gratitude.

Breathe in towards your heart center and out from it.

Move deeper inside your heart center.

Feel yourself sinking deeper and deeper into its peaceful presence.

Bring to mind something or someone you feel grateful for in your life right now.

Gratitude is the fertile ground in which we can plant the seeds of our hopes and intentions.

If you have a heart's desire or resolve,

Let it rise from the depths of your heart to the surface of your mind.

Say it three times in a simple first person present tense statement as if it is already happening.

I am bringing more peace into my life.

I am making space in my day to be creative.

These are just examples.

Let a deep desire of your own rise up from the vibrant spring of your heart like a kingfisher,

Colorful and vibrant,

Breaking the surface of a river.

If you don't have a new desire,

Just continue to rest in the depths of your heart.

Start coming back to everyday awareness now.

Become aware of the physical body again.

Gently move the fingers and toes.

Stretch in whatever way you need to without losing the witness.

With a soft focus,

Open your eyes and become aware of the room.

Remain on your back or roll onto your side for a few minutes.

Reviews

A gentle and calming yoga nidra engaging the mind and body . This is a lovely track prior to sleep. Or when needing an interlude of calm in your day.

The best yoga nidra. The script is beautiful, the voice is tender and the music divine.

Thank you 🙏

I found this a lovely pause practice for the daytime 💜

Powerful practice. I will return. I particularly loved the sequence of images. Thank you and Blessings🕊🌙

This was wonderfully relaxing—so much so that I fell asleep. I hope to hear the entire meditation next time, but thank you so much! 🙏🏻💚

Wonderful experience, many thanks soul sister xx
I feel truly reconnected with my essential feminine beauty and nature , a much need yoga nidra 🙏🏼💫💖💗🌺

I really enjoyed this thank you 🙏 lovely soothing voice. Well paced. Excellent Nidra practice