Guided Yoga Nidra

A guided Yoga Nidra to balance the nervous system, unravel the complexities of the mind and restore your entire being.

Transcript

Namaste and welcome to this Yoga Nidra.

Yoga Nidra roughly translates as yogic sleep.

So it's similar to a guided meditation where I'll be taking you through a rotation of consciousness throughout your entire body and then from there we will continue and go on a journey together and then I'll bring you back into your body and the intention is for you to come back to the present moment feeling revitalized,

Energized with clarity of mind and ready to continue the flow of your day or night.

So just taking a few moments to ensure that you won't be disturbed,

Turning off your phone or putting it on silent,

Closing the door,

Getting comfortable.

You can do this laying down or seated whatever you prefer.

You're welcome to place an eye pillow over your eyes.

You're welcome to raise the knees on a bolster or some pillows.

The idea is that you connect to your Sukha,

Your embodied ease and so from here we're able to go on this journey together.

So just making any final adjustments you need to to get comfortable.

Just tucking in the chin slightly to lengthen the back of the neck.

Just having the palms facing up either side of the body if you're laying down.

If you're seated just have the hands resting in the lap or perhaps in Yajna Mudra with thumb and first finger touching palms facing up or down.

And then as you're ready you're welcome just to take some deep breaths in through the nose and we're going to exhale through the mouth by releasing the jaw.

Inhale deeply through the nose feel the air travel down the back of the throat and all the way into the belly.

Exhaling through the mouth as you soften the jaw.

Twice more in your own time.

Inhaling and exhaling.

Just giving yourself permission to have clarity of mind,

Softness of breath,

Softness in the belly.

And just repeat a couple of times to yourself.

I'm going to practice Yoga Nidra with full awareness.

I'm going to practice Yoga Nidra with full awareness and I will not sleep.

I'm going to practice Yoga Nidra with full awareness and I will not sleep.

And I will not sleep.

Now I invite you to create a sankalpa,

A dedication which we'll come back to at the end.

So your sankalpa may be a affirmation that you're working with,

It may be a wish for a close friend or family member,

It may be an intention for the new moon,

The full moon cycle.

So whatever it is that you hold close to your heart,

Whatever it is that's vibrating inside of you right now,

Really connect with that and bring that into the bring that into your full awareness right here right now.

Whether it be I love and approve of myself or I now am ready for a loving wholesome relationship or perhaps I now accept more money and more abundance into my life.

Whatever it may be,

Just allow that dedication,

Your sankalpa to be really clear and present in the forefront of your mind.

And then as you're ready,

Taking your awareness to the soles of your feet.

Really have this sensation of the shape of your feet,

The spaces between the toes,

The rotation of the ankles,

The softness of the pads of the toes.

And take your awareness now to your big toe of your right foot,

Of your right foot,

Your second toe on your right foot,

Your middle toe on your right foot,

The fourth toe on your right foot and the little toe of your right foot.

Take your awareness now to your left big toe,

Your left second toe,

Your left third toe,

Your left fourth toe and your left little toe.

Take your awareness now to your entire ten toes.

Take your awareness now to the sole of your right foot,

The heel of your right foot,

The top of your right foot,

The ankle of your right foot.

Take your awareness to the sole of your left big toe,

Take your awareness to the sole of your left foot,

The heel of your left foot,

The top of your left foot,

The ankle of your left foot.

Take your awareness to both feet,

The right and the left.

Take your awareness now to the calf muscle of the right leg,

The shin of the right leg,

The calf muscle of the left leg,

The shin of the left leg.

Feel your awareness on the right shin and calf muscle and the left shin and calf muscle.

Taking your awareness now to your right knee,

The left knee,

Both knees together.

Taking your awareness to your right thigh,

The right hamstring,

The left thigh,

The left hamstring,

Both thighs and hamstrings together.

Take your awareness to your right hip,

The left hip,

The pelvis and the pubic bone,

The genitals.

Take your awareness to your entire right leg,

Your entire left leg and both legs at the same time.

Take your awareness to your right glute,

Your right buttock cheek,

Your left buttock cheek,

The lower belly below the belly button and above the pubic bone,

The Svadhisthana Chakra.

Take your awareness to your sacrum,

Your lower back.

Feeling the right side waist,

The lower ribs,

The left side waist,

The lower ribs.

Take your awareness all the way along the spine,

The right side of the spine,

The left side of the spine.

Then your right shoulder blade,

Your left shoulder blade,

Your right upper chest,

Your left upper chest,

Your sternum,

Your breastbone.

Take your awareness to your entire torso area.

Become aware now of your right shoulder,

The right upper arm,

The right elbow,

The right forearm,

The right wrist,

The thumb,

The first finger,

The middle finger,

The ring finger and the little finger.

Take your awareness to your left shoulder,

The left upper arm,

The left elbow,

The left forearm,

The left wrist,

The left thumb,

This first finger,

The second finger,

The third finger and the fourth finger.

Take your awareness to both palms of the hands,

The backs of the hands,

And both arms at the same time.

Take your awareness now to your neck,

The throat,

The back of the neck,

The sides of the neck,

The base of the skull where the spine extends up into the crown,

Up into the base of the skull.

It's repeating to yourself,

I am practicing Yoga Nidra with total awareness and I will not sleep.

Take your awareness now to your chin,

Your jaw,

The back of the tongue,

The bottom row of the teeth,

The top row of the teeth,

Your cheekbones,

Your ears,

Your nose,

The backs of the eyes,

The eyebrows,

The forehead,

Your hairline and take your awareness to the crown of your head.

See if you can actually become aware of the hair follicles on the crown of your head.

And from here we begin to take ourselves to a place in nature.

Perhaps it's a place in the forest or in a big field or by an ocean or by a waterfall.

Maybe it's a familiar place,

Maybe it's a place that you only go to in your dreams.

Just take yourself to that place in nature where there's no Wi-Fi,

There's no noise pollution.

It's just you and the sounds of nature around you.

Perhaps you hear the birds,

Perhaps you are seeing clouds,

Perhaps you're feeling the breeze on your skin.

Maybe you're feeling coolness in the air or the bright sunshine piercing through your eyes.

Just repeating to yourself,

I am practicing yoga nidra with full awareness and I will not sleep.

So in this place in nature,

Take yourself to a walk and begin to really take in that your surrounds,

The colors,

The light and see what you get naturally drawn to.

Perhaps it's the dew drops on the grass,

Perhaps it's the sun rays as they sparkle through the leaves of the tree and the branches.

Perhaps it's the clarity of the water and from a swimming pool.

Perhaps it's the butterflies or the bird's wings or the shapes of the dried leaves beneath your feet.

Just allowing yourself to get really lost and drawn into the beauty of your surroundings.

Give yourself that gift of being immersed into this natural beauty.

Continue to wander around and be drawn to this natural beauty that you're seeing and that you're feeling and that's resonating all around you.

Just feeling relaxed,

Breathing in deeply the natural energies,

The prana,

The chi,

The life force.

Just allowing it to rejuvenate yourselves,

Allowing it to energize your entire being.

Repeat to yourself,

I am practicing Yoganidra with full awareness and I will not sleep.

As you continue to wander around,

Perhaps your landscape changes.

Perhaps you're now on top of a mountain,

Inside of a castle or maybe even flying on the back of an eagle.

Just allow your imagination to run wild.

Anything is possible in this state of yogic sleep.

Just allow your mind and your consciousness to be open and to give you what you need at this time.

Perhaps you're floating on a cloud or flying on a carpet or maybe riding on the back of a dragon.

Perhaps you've grown wings and you're soaring above the earth.

So whatever you need to embrace this state of energy,

Abundance,

Relaxation,

To come into a state of joy,

To come into a state of ease and to come into a state of total and utter trust of what is unfolding in your life is completely perfect right here right now and there is nothing that you are not able to handle in your full stride with ease and grace.

Just gently repeat to yourself,

I am practicing yoga nidra with full awareness and I will not sleep.

And then we begin to come back to our place in nature where we were at the beginning,

Perhaps it's in a field or in the forest or at the ocean.

Just standing in this space for a few moments,

Feeling gratitude in your heart,

Feeling oneness in your body,

Feeling a deep resonance and a deep connection to this space.

Just send some thanks from your heart to your surroundings in this tranquil space.

Gratitude for the trees,

Gratitude for the clarity of the water,

Gratitude for the skies,

Gratitude for the nature of the animals,

Gratitude for the messages,

Gratitude for the prana,

The life force.

And then from here when you are ready,

We begin to bring our awareness back into our body by reconnecting with our crown,

Reconnecting with Sahasrara chakra,

Feeling the hair follicles on the crown of the head,

The hairline.

Take your awareness now to your left eye,

Your right eye,

Your nose,

Your cheekbones,

Your jaw,

The top row of teeth,

The bottom row of teeth,

The jaw itself.

Take your awareness to your ears,

Your neck,

The throat,

The back of the neck.

Allow your awareness now to stream down over the shoulders,

The left elbow,

The left wrist,

The left fingertips,

The right shoulder,

The right elbow,

The right wrists,

The right fingertips.

Both arms together.

Bring your awareness to the left shoulder blade,

The right shoulder blade,

The left side of the breast,

The right side of the breast,

Feeling the sternum,

The breastbone.

Taking your awareness now to the left side waist,

The right side waist.

Feeling the entire spine from the crown of the head,

From the base of the skull all the way down to the coccyx,

To the tailbone.

Taking your awareness now to your belly,

The softness of your belly,

Your lower back and your sacrum.

Coming back to Sahasvara,

Back to Svadhisthana,

Your second chakra between the belly button and the navel.

We have this connection between Sahasvara,

The crown,

The connection to God-Goddess,

To Svadhisthana,

Our sexual creative center.

Take your awareness to the left hip,

The right hip,

The entire pelvis and the genitals.

Take your awareness between your left hip and your right and your left knee,

So the entire thigh and the hamstring.

Take your awareness to your right hip and your right knee and the entire thigh and the hamstring.

Take your awareness now from your left knee to your left ankle and the shin and the calf muscle.

The right knee and the right ankle and the shin and the calf muscle.

Take your awareness now to your left ankle,

Your left heel and your left toes,

Your right ankle,

Your right heel and your right toes.

Feeling both the left leg and the right leg in wholeness,

In fullness.

Feeling the entire left side of the body,

The entire right side of the body,

Feeling the entire midline of the body and feeling your full wholeness of your entire being,

Laying or sitting,

Practicing Yoga Nidja with full awareness and not sleeping.

Then as you're ready,

We begin to deepen the breath,

Inhaling through the nose,

Feeling the breath travel down the back of the throat and all the way into the belly.

As we continue to inhale,

The belly expands like a balloon filling up.

Exhaling through the mouth as the jaw relaxes.

Twice more.

Feeling your awareness slowly creep back into your body.

Feeling the body on the earth,

The sky above you,

The space around you.

Re-remembering your sankalpa,

Your intention,

Your affirmation.

Just silently repeating that to yourself three times.

Feeling the clarity and the reassurance.

Connecting with that total presence of who you are,

Where you are and know that all is perfect in your world right here,

Right now.

Then taking your time gradually,

Very slowly,

We begin by feeling the tongue in the mouth,

Softening the jaw and the head from side to side.

Just allowing this gentle movement to ripple out to your fingers and your toes.

Giving yourself a stretch any way you feel you need to.

Feeling the space between the fingers,

The space between the toes.

Expanding and contracting the hands,

Reaching tall with the arms,

Extending the legs one by one,

Pointing and flexing the toes.

If you're laying down,

You're welcome to perhaps bend the knees,

Hug them in,

Gently circling the knees,

Massaging the lower back.

If you're sitting down,

You're welcome to perhaps change the position of your legs.

Just enjoying a gentle twist here,

Releasing any rigidity of the spine.

Then as you're ready,

Just calming to a comfortable seated position.

Just taking a few more breaths with the eyes closed.

Just checking in with how you feel in your internal world.

Checking in with the quality of your breath,

The quality of your mind.

And then in your own time,

Just gradually opening the eyes.

May you continue to be blessed with this energizing and revitalizing energy throughout the flow of your day or night.

Thank you for joining me.

Namaste.

Reviews

Awesome Delamay! ❤️💛💚🖤

This is a totally enjoyable yoga nidra- clear & free of music / unnecessary sounds.

Thank you. I loved the imperfection of this Nidra and will be using it again!

Awesome, lovely journey.

Very good - one of my favourite yoga nidras. No music. Thank you.

Wow, that really reset my day! Thank you SO much!!! Namaste

Love this! As a regular yoga Nidra practitioner I found the pacing perfect. I also enjoyed her variations from the usual"script."

Uplifting and relaxing

Evening meditation with my son and it was lovely!

Really great visualisation. Very relaxing yet revitalising. Thank you. Namaste

I loved this meditation, she does go a bit fast but if you flow with her you can really expand into the meditation. I especially love the middle visualization where you allow yourself to do and be anywhere you wish. I feel so invigorated, full of light and love and refreshed and renewed. Thank you. ✨

I loved it thank you

This is one of my favorites,

Found the pace typical of a yoga Nidia. Her voice lovely. Very relaxing. Kept me in the moment. Thank you.