Yoga Nidra | Feel Fully Alive

Reenergize and soothe all levels of your body, mind, and spirit by gently exploring sensations in your body through this 30-minute Yoga Nidra meditation, which includes: grounding and relaxation, bodysensing, and resting in awareness. Before you begin, take some time to get really comfortable. Seated or lying down using blankets and pillows so that your body feels fully supported. Falling asleep is normal and welcome in this practice, so set a separate alarm as needed.

Transcript

Hello,

This is Dr.

Caitlin Clark,

And welcome to this Yoga Nidra meditation.

Begin by becoming comfortable in a seated position or laying down.

Softening your brow and the space between your eyebrows.

Softening your eyes perhaps so much that they come to a gentle close.

And if closing your eyes does not feel okay,

That's totally fine.

Allow them to remain open and soften your gaze so that you're not looking at any one thing in particular.

This allows us to connect in more with our internal landscape.

We spend so much time outside of ourselves.

This is the time for you to connect in with you and the deepest essence of you.

Softening your jaw,

Mouth,

Releasing the tongue from the roof of your mouth.

Tension softening in your neck and shoulders,

Arms,

Torso,

Legs.

Your entire body and mind settling into feeling at rest and at ease.

And during our practice today,

I will invite you to welcome every experience you have as a messenger,

Every thought,

Emotion,

Sensation,

Sound,

As an invitation toward health,

Healing,

And wholeness.

Welcome every experience you have with openness and curiosity,

Knowing that it's perfectly normal if you do not hear everything that I say.

It's natural for our attention to wander in and out of conscious hearing.

When you notice that your mind has wandered away,

Gently bring it back to the sound of my voice,

Allowing my voice to become your voice,

Knowing that the deepest part of you is always listening,

Always hearing,

Allowing yourself to settle in now more deeply into silence and stillness,

Allowing everything that came before this moment to fade away into the past.

And everything that's yet to come hold its place gently in the future,

Giving yourself permission for just the next 30 minutes to pause.

Bringing your awareness to the present moment,

Noticing your breath as it gently rises and falls in your abdomen and chest,

Gently beginning to draw your breath from your abdomen into your chest,

Centering your awareness in your heart space,

Breathing into your heart space now and from this place,

Invite your deepest heartfelt desire to spontaneously bubble up,

Let which you want more than anything else in this lifetime.

Perhaps peace,

Self-acceptance,

Authenticity,

Flow,

Safety.

And if nothing arises,

This too is your experience and it is perfect.

Welcome whatever is here as a gift to be received with curiosity and openness.

And from your heart space now,

Allow your intention to arise for our practice together today.

Your intention that allows you to live in line with your heartfelt mission,

Perhaps to rest,

To restore,

To connect in with your deepest sense of self or to explore a particular sensation in your body and emotion or belief.

Build your intention now with your full awareness as if it is already happening,

Affirming that if we can think it,

It is already happening.

Now setting inside your intention and heartfelt desire for just a moment and step in now to your inner resource,

Your inner resource,

The place within your physical body where you already feel a sense of calm and ease.

And if it's helpful,

You might invite a particular image of a special place that brings that sense of calm and ease to every cell in your being,

Perhaps a special place in nature where you've been to or something that you make up your imagination.

Perhaps a fantasy place based on reality doesn't really matter as long as every part of the special place brings a sense of calm and ease to all levels of your body,

Spirit,

And mind.

Using all five senses to enhance your experience,

Imagine sights,

Sounds,

Tastes,

Smells,

And sounds,

And sensations like a soothing balm to all aspects of your being.

And if it's helpful and feels called to you,

You might invite a special guide,

Ancestor,

Power,

Animal,

Or object,

Angel to come into this special place with you,

Feeling their presence,

Affirming that you can return to your inner resource at any time,

Day or night,

Or during our practice together today whenever you feel the momentary need to take a time out to rest,

To restore,

And to feel totally secure and at ease.

Now rotate your awareness through your physical body,

Noticing and welcoming sensation.

You may feel something or little at all.

Whatever your experience is perfect,

Just as it is,

Bring your awareness into your mouth.

Feel your mouth,

Tongue,

Roof of your mouth,

Teeth,

Lips,

Gums.

The entire inside of your mouth,

A field of radiant vibration.

Left nostril,

Right nostril,

The flow of air inside both nostrils,

Sensation of the left eye,

Eyebrow,

Temple,

Cheekbone,

The entire left eye,

Right eye,

Eyebrow,

Temple,

Cheekbone,

The entire right eye,

Both eyes together now,

Both eyes seeing,

Following sensation into your left ear,

Feel your left ear hearing.

Saturation now into the right ear,

Feel your right ear hearing,

Both ears at the same time,

Both ears receiving sound from the inside out feeling sensation of your forehead,

Scalp,

Back of your head,

Neck,

Your entire face,

Head,

And neck,

A field of radiant vibration.

Without thinking,

Just feeling sensation of your left shoulder,

Left upper arm,

Forearm,

Wrist,

Palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Sensation of your entire left arm and hand.

Awareness now of your right shoulder,

Right upper arm,

Forearm,

Wrist,

Palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Sensation of your entire right arm and hand.

Both shoulders,

Arms,

And hands all together now a field of radiant vibration.

Sensation of your upper back,

Mid back,

Lower back,

Sensation of your upper chest,

Solar plexus below your ribs,

Belly,

Pelvis,

The entire back of your torso,

The entire front of your torso,

The entire torso front and back,

Inside and outside radiant with vibration.

Realizing your left hip,

Left upper leg,

Knee,

Lower leg,

Ankle,

Foot,

Your entire left leg and foot alive.

Feeling awareness now into your right hip,

Right upper leg,

Knee,

Lower leg,

Ankle,

And foot,

Your entire right leg and foot alive and shimmering.

Both hips,

Legs,

And feet all together a field of radiant vibration.

Feeling your entire back of your body a field of sensation,

Front of your body,

Left side of your body,

Right side of your body,

Inside your body,

Outside of your body,

Your entire body all together radiant with vibration.

Feel this body breathing itself already happening.

Notice the gentle rise and fall as breath enters and leaves your body in your abdomen and chest.

Notice the observer you witnessing this breath and this body as separate.

The deepest sense of you,

Not your thoughts,

Not your breath,

Not even this body.

The deepest sense of you behind your eyes,

Behind your imagination,

Witnessing all things coming and going.

Just here in this space of gentle observation,

A witness to all experiences coming and going.

Just as it is.

And if it feels interesting to you.

Begin to dissolve into awareness itself.

Imagine two wings spreading out from behind you,

You falling back into awareness itself.

All sense of separation dissolving.

You becoming one with everything.

Breathing here in being awareness for as long as you feel called to.

Breathing here.

Feeling to come back now.

Coming back,

Feeling grounded and connected to yourself and the world around you and the feeling of life living you.

Life living you as one of its unique and perfect expressions already happening.

Grounding back into the present moment.

Feeling roots growing down from the bottom of your feet,

From your body into the earth.

Invite some gentle deeper breaths to re-energize your body into your abdomen and chest.

Gently affirm to yourself,

I walk through life with peace and ease.

I am relaxed.

I contain within me the perfect response to each and every moment.

Bringing your awareness now to sound in your environment.

Noticing color and light behind your closed eyelids.

And when you feel ready with no need to rush,

Gently,

Ever so gently allow your eyes to come open with tremendous gratitude for yourself.

For giving yourself this time to reconnect with you,

To reconnect with your health,

Wholeness and this practice of yoga nidra.

And with gratitude for all beings who shared in this practice with us today.

Namaste.

Reviews

Thank you 🙏

So relaxed!

Lovely! Thank you Caitlin. ♥️🙏