Yoga Nidra For Deep Relaxation & Healing

This yoga nidra guides you into a state of deep relaxation, allowing the body and mind to heal and repair. Practice this whilst doing your best to remain awake and attentive, following my guidance as you bring presence into each moment and hold awareness as we move through the parts of the body and as you choose a sankalpa or intention, inspired by your deepest wisdom.

Thank you to Elena and Kamini for inspiring this.

Transcript

Prepare for this yoga nidra practice that will help you calm the mind and instill a deep sense of tranquility and peace.

Prepare by coming to rest on your back,

Your spine in one line.

Secure yourself with a blanket to stay warm throughout the practice.

Open the palms of your hands to face outwards.

Take your feet hip distance apart.

Close your eyes.

Take a moment to adjust your position so that you are comfortable and so that you can remain motionless during the practice.

Begin by noticing all of the sounds around you.

One sound at a time.

No need to name the sounds.

Let your attention drift from one sound to the next.

Finally,

Bring your attention to the sound of your breath and if you are able,

Your heartbeat.

Thank you.

Notice your breath,

The depth of your breath,

The ease of your breath.

The rhythm of your breath.

Notice your breath to your lower belly so that with each inhalation and each exhalation,

The breath becomes deeper and more relaxed.

Notice how with each and every breath,

Your breathing becomes more calm.

You are right where you need to be.

Allow for this time and a practice of Yoga Nidra.

Resolve to remain awake.

Make that an intention for yourself now,

Staying in touch with the sound of my voice.

Quiet your mind.

Your Yoga Nidra begins now.

Let go of all thoughts,

Worry,

And tension.

Relax,

Trust,

And let go.

Breathe in fully and exhale with a deep sigh.

And again,

Breathe in fully and exhale with a deep sigh.

And let go even more.

Feel a deep sense of contentment and peace in your heart.

Allow your entire body to respond directly and non-mentally to my words.

Next,

Choose an intention,

A sankalpa.

Think of something that is very important to you,

Perhaps a dream,

A deep desire,

A vision of what is wanted,

Something that you would like to manifest in your life.

In the words that come easily to mind,

Create a short and simple phrase in the present tense to reflect your sankalpa.

Memorize your sankalpa.

Then repeat it to yourself three times.

Thank you.

Now,

Let me take you through your physical body.

Let your attention move through parts of your body as I name them.

There is no need to make any movement or think any thoughts.

Simply let your attention follow my guidance.

Allow your focus to be for a time upon each body part.

Begin by bringing your awareness to your right hand,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of your hand,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Side of the body,

Hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Top of the foot,

Sole of the foot,

Right toes,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All right toes together.

Continue on the left side.

Bring your attention to your left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of your hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Side of the body,

Hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Front of the foot,

Sole of the foot,

Left toes,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All left toes together.

Let your attention move through the back of your body,

All parts of your body that are in contact with where you lie.

Begin with the heels resting on the floor.

Calves,

Backs of the knees,

Hamstrings,

Buttocks,

Lower back,

Middle back,

Upper back,

Backs of the arms,

Backs of the hands,

Shoulders,

Back of the neck,

Back of the head,

Crown of the head,

Bring your attention to your ears,

Your forehead,

Eyebrows,

Eyebrow center,

The area of your third eye,

Eyes,

Nose,

Cheeks,

Jaw,

Lips,

Chin,

Front of the neck,

Collarbones,

Front of the arms and hands.

Return to your chest,

Your chest,

Your solar plexus,

Upper abdominal,

Lower abdominals,

Front of the hips,

Front of the thighs,

The knees,

Lower legs,

Ankles,

The hips,

The thighs,

The knees,

The front of the feet,

Back to your toes.

So feel the whole right leg.

Feel the whole left leg.

Feel both legs simultaneously.

Feel the whole right arm.

Feel the whole left arm.

Feel both arms together.

Feel the whole back of the body.

Feel all parts of the body that are in contact with where you lie.

Feel the whole front of the body,

All parts of the body facing the sky.

Feel your whole body simultaneously.

Now return to your breathing.

Feel your breathing deep,

Calm,

And relaxed.

Bring your attention to the sensations in your body.

Begin by creating a sensation of heaviness.

Experience this heaviness.

Visualize your body getting heavier and heavier with every exhalation as you relax into the support where you lie.

Feeling grounded,

Feel the sensations of heaviness.

Now reverse the sensation.

Create an experience of lightness inside as if your body is becoming lighter and lighter.

With each in-breath,

Feel the sense of lightness.

Experience lightness.

Notice how it feels to be so light you could almost float above the earth.

Feel every sensation that comes with it.

Now bring your mind back to your breath.

Notice how your breath has become naturally calm and relaxed.

Notice how your emotions are releasing their grip and how you have begun to feel calm.

Feel the sensation of lightness.

Release your fear and worry.

Release your fear and worry and dive into deep tranquility.

Feel the sensation of lightness.

Feel every sensation that comes with it.

Feel every sensation that comes with it.

Now bring your mind back to your breath.

Notice how your breath has become naturally calm and relaxed.

Notice how your emotions are releasing their grip and how you are now feeling calm.

And how you are now feeling calm.

Releasing fears and worries.

Now bring your mind back to your essence of calm and tranquility.

Allow yourself to be relaxed fully and to experience a sense of calm and ease.

Breathe with ease.

Experience a state of deep relaxation.

Now bring your mind back to your essence of calm and tranquility.

You are completely calm and at peace.

A state of calm,

Inner peace and relaxation.

Now remember your sankalpa word by word.

Then silently repeat it to yourself three times.

Notice what feelings it evokes for you.

Now begin your gradual return to the physical space in which you are practicing.

Keep your eyes closed.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.

Notice how relaxed the body is.

How soft the breath is.

How soft the breath is.

How silent the mind is.

How quiet the mind is.

How quiet the mind is.

How quiet the heart beat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now gently begin to move your fingers and toes.

You may squeeze and relax your hands and feet a few times.

You may squeeze and relax your face.

Reach your arms over your head and stretch your body.

Then roll to the side and rest on your side for a moment.

When you are ready,

Come up to sitting and softly open your eyes.

Take a moment to sit with this experience,

To feel before you continue in your day.

Allow yourself to soak in all of the wonderful effects of your practice throughout the rest of your day.

The practice of Yoga Nidra is now complete.

Thank you.

Namaste.

Reviews

Amazingggg absolutely perfect voice and recording and pacing, great job

Lovely, I really enjoy starting my day with a calming yoga nidra before the madness of the world begins

I really liked that you gave enough time to form and repeat my Sankalpa, oftentimes that doesn’t happens. I work in the early hours and doing this practice helped me to get more sleep. Thank you 🙏

Put me to sleep!

Lovely Thank you. Didn't fall asleep to this though, must have been the full moon. It was really relaxing, thanks again. 🕊

Very pleasant, calm, slow, nice. 🙏🏾

Thank you 🙏

My favorite.

Love the the long pauses throughout the meditation! Rested soundly!!❤️❤️

Simple, gentle and effortless. Thank you. Just sublime 🙏

Outstanding! I'll have to try it again, didn't hear the end but I needed a nap anyway. Thank you!

very relaxing and at times this pace is exactly what I need. it might not be good for staying awake but I didn't intend too, I intended to drift off into sleep.
and it was so nice to for once have enough time to say my sanculpa slowly and heartfelt, barely anyone does that, thank you.

Loved the pace. I did fall asleep as that was my intention!
Thank you.

Beautiful practice 💫 loved the space towards the end 🙏

Really slow and relaxing guidance. Very restful. 🙏🏻🌈

very peaceful and relaxing meditation thank you