Yoga Nidra For Relaxation & Clarity

Join me on the mat for Yoga Nidra. Set your intention, your resolve, your sankalpa, and repeat it to yourself with feeling. Enjoy this time, just for you, remaining still, yet aware. Experience true relaxation in mind and body.

Transcript

So lying down in savasana,

Getting ready for yoga nidra.

Make yourself as comfortable as possible.

Keep your feet apart,

Let them fall a little sideways.

Arms slightly away from the body with the palms of your hands upwards.

Adjust your blanket,

Clothes,

Position so that you can practice yoga nidra without moving and with no physical discomfort.

Please close your eyes and keep them closed.

Say to yourself mentally,

I will not sleep,

I shall listen to the voice.

Repeat to yourself,

I will not sleep.

Give yourself some time to become calm and steady.

Take a deep breath and as you breathe in,

Feel calmness spreading throughout the body.

As you breathe out,

Say to yourself mentally,

Relax.

Become aware of the existence of your physical body lying on the floor or the bed.

Total awareness of your body lying in perfect stillness.

Becoming aware of the natural breath.

Becoming aware of the natural spontaneous breath.

The practice of yoga nidra begins now and saying mentally to yourself again,

I am going to practice yoga nidra,

I will not sleep.

I am going to practice yoga nidra.

And now it's time to make your resolve,

Your sankalpa.

Whether that's a particular goal or something to bring out the best in you.

Just state it to yourself and your mind will nurture this sankalpa at a deep level like a seed that is planted.

State your sankalpa clearly with feeling and awareness three times.

Now send your consciousness to your right hand thumb,

The second finger,

The third finger,

The fourth finger,

Fifth finger,

The palm of your right hand,

The back of the right hand,

Your right wrist,

Your lower arm,

Your right elbow,

Your upper arm,

Your right shoulder,

Your right armpit,

Your right waist,

Your right hip,

Right thigh,

Your right knee,

Your right calf muscle,

Your right ankle,

Your right heel,

Your right sole,

The top of the foot,

The right big toe,

The second toe,

The third toe,

The second toe,

The third toe,

The fourth toe,

The fifth toe,

Left hand thumb,

Left second finger,

Left third finger,

Fourth finger,

Fifth finger,

The palm of the left hand,

The back of the hand,

Your left wrist,

Your left lower arm,

Your left elbow,

Your left upper arm,

Your left shoulder,

Your left armpit,

Your left armpit,

Your left waist,

Your left hip,

Left thigh,

Knee,

Calf muscle,

Left ankle,

Left heel,

The sole of the left foot,

The top of the left foot,

Your left big toe,

Your second toe,

Your third toe,

Fourth toe,

Fifth toe,

Your right shoulder,

Your left shoulder,

Your right shoulder blade,

Your left shoulder blade,

Your right buttock,

Your left buttock,

The spine,

The whole of the back together,

The top of your head,

Your forehead,

Your right eyebrow,

Your left eyebrow,

The eyebrow center,

Your right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Left ear,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Your nose,

The tip of the nose,

The right nostril,

The left nostril,

The upper lip,

The lower lip,

The chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Navel,

Abdomen,

Lower abdomen,

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 of the back,

The whole of the front,

The whole of the head,

Together,

Legs,

Arms,

Back,

Front,

Head,

Together,

The whole of the body together,

The whole of the body together,

The whole of the body together,

Become aware of the space occupied by the body,

Become aware of the body,

And this space that is occupied by your body,

Become aware of the whole body and the floor,

The whole body in relation to the floor,

The meeting points of the body and the floor,

Go on feeling the meeting points clearly and distinctly between your body and the floor,

Switch your attention to the eyelids,

Feel the narrow line of meeting between the upper and lower eyelids,

And your lips,

Centre your attention on the line between the lips,

And from the lips drawing your attention back to the breath,

The natural,

In-going,

Outgoing breath,

Being completely aware of the breath and how it feels,

Notice any feelings of heaviness in the body,

Becoming aware of heaviness in the body,

As if you are sinking deeper and further down,

And now,

Awaken the feeling of lightness,

A sensation of lightness in all parts of the body,

Your body feels so light,

It could be floating upwards,

Awareness of lightness,

And now,

Concentrating on the space in front of your closed eyes,

Imagining an infinite space,

In front of you,

That extends as far as your eyes can see,

Just continue your awareness of this space,

Practising in a detached awareness,

Not getting involved,

Resting your mind in this warm,

Friendly space,

And now,

Remember your resolve,

Your sankalpa,

And repeat that same resolve that you made at the beginning of this practice,

Repeat your resolve three times with feeling and emphasis,

Become aware of your breathing,

Your natural breathing rhythm,

Aware of relaxation,

Awareness of your physical existence,

Become aware of your arms and legs,

Your body lying stretched out on the floor,

Noticing how your body feels as it meets the floor,

Bring your awareness to the room,

To any noises in the room,

Any noises outside the room,

And lie there for a few moments,

Keeping your eyes closed,

Slowly bringing movement back into your body,

Taking your time,

Do not hurry,

And when you feel that you are ready,

You are wide awake,

Slowly sit up and open your eyes,

Your yoga nidra is now complete.

Reviews

Pleasant soothing voice. There was some extraneous notice in the background including a dog barking at one point. Suggest re-recording if possible

You truly have the most amazing voice for meditation and nidra. I’ve never thought that ever haha but yours is extremely calm, relaxing and inviting. They only thing that could have made this better is less clicks and vibration in the beginning.

This was a beautiful practice thank you. I really liked the journey through the physical body anamya kosha. Thank you for sharing your gift 🙏🏻💜

Nice calming voice and effective throughout yoga nidra

Sensational. Thankyou kindly 💛🙏🦋

Beautiful..so soothing...thank you. 🌈🙏

Loved the relaxing of this one.

Wonderful, thank you.

Hella relaxing! WOW

Thank you for total relaxation. It allowed me to declutter my mind and focus on my body. 🙏

Interesting yoga nidra, that moves quickly throughout the body, and then returns. I am relaxed, and mentally very clear.

That was great! Thank you 💓

Thank you🙏🏻🙏🏻🙏🏻Extensive for a short yoga nidra, though I still would have loved a couple of visualizations🙏🏻🙏🏻🙏🏻