Yoga Nidra For Unshakable Trust In Your Body

In today’s Yoga Nidra for unshakable trust in your body, you are invited to gently reconnect with the deep wisdom within you—the part that knows safety and balance. Through this effortless meditation, you’ll create space for stillness, allowing your nervous system to settle, your breath to flow freely, and your body to remember its innate capability for trust & healing. If you've enjoyed this practice, feel welcomed to share with me in the comments. I love reading each unique experience of these practices. If you'd like to practice with me again, follow me here on The Wellness Words. Take care.

Transcript

Welcome to this yoga nidra practice for trusting your body.

My name is Em,

And I will be guiding you today through a sequence and a visualisation that can train your brain to feel open and capable of supporting your physical experience.

This practice can be supportive of a physical recovery,

Or even if you just want to feel that bit more comfortable within your own skin.

This practice involves a mindfulness based somatic visualisation as well as the yoga nidra.

If at any point you feel like you are being drawn into sensing that feels too uncomfortable for you,

That is ok,

Simply rest back and focus on your breath until the next part.

You can trust your inner guidance,

And it's ok to take a break.

So whenever you're ready,

Begin to rest back into a position that feels restful and cosy.

This practice of yoga nidra is traditionally practiced in shavasana,

Lying on your back with your hands by your side,

However do take a position that feels the most comfortable for you today.

So now you're settled back,

Become aware of the sounds around you,

And you might want to take a soft gaze or close your eyes,

Whichever feels the most supportive for you today,

And notice the quality of the sounds in the environment around you.

Notice how some sounds may fade in and out and others may be a bit more constant,

Like metronomes in your environment.

Just noticing,

Allow yourself to merge with the sound around you,

Feeling as though you are part of the sound,

All you have to do is rest back and listen in,

And whilst you're noticing the sounds,

Notice the quality of your mind here,

You may notice you have many thoughts,

Or you may notice that your mind is quite quiet today.

Just know that either is ok,

And it's ok to honour your experience today.

And with this,

This honouring of your experience,

I'd like you to invite in a sense of compassion and understanding for yourself and for your experience,

And just know that it's ok to be aware of any expectations that you have for yourself today at this practice.

You may notice there are some shoulds in your mind,

And that's ok,

But simply remind yourself that it is ok for this practice to be effortless,

And for you to drop all expectation on yourself The practice of yoga nidra can be completely effortless and still have deep lasting effects,

So invite yourself to release these expectations,

Your intuition knows how to do this,

So ask your intuition,

How do I release my expectations today?

Just notice what comes up here,

And now you've released your expectations for yourself today,

Be reminded of what brought you to this practice.

This is your sankalpa,

Your reason for practicing today,

Your heart's desire.

You may wish to translate this into a supportive I or I am statement,

And if you would like to you can use this sankalpa for today,

I trust in the wisdom of my body.

If that doesn't feel completely true for you,

You're more than welcome to use the I am open to trusting in the wisdom of my body.

And now,

Notice your breath,

And imagine that you could,

On your next inhale,

Inhale the essence of your sankalpa today.

And on your next exhale,

With your natural breath,

Imagine that you could exhale any tension,

Or expectation,

Or worry,

Anything that may be blocking you deeply resting.

Again on your inhale,

With your natural breath,

Inhale the essence of your sankalpa,

This maybe ease,

Lightness,

Simply imagining that you could inhale this essence,

And then exhale back out anything that may be resistant to relaxing and resting back.

Keep breathing in this way for just a moment more,

With each inhale,

Allow the sensation of your sankalpa to resonate throughout your entire body,

And your entire being.

And you can release that now,

And instead,

Notice any sensations you may be feeling at your heart space,

In the centre of your chest,

Just noticing as you drop back into your body here,

And allow any sensations to be as they are,

Without judgement,

If your mind is going off track and wondering that is normal,

Simply guide your awareness back to your heart centre.

And now drift your awareness from the heart centre to your left shoulder,

Feeling all your sensations at your left shoulder,

Upper arm,

Feeling into the sensations here at the palm of your left hand,

Second finger,

Fourth finger,

And drift your awareness now to your navel centre,

Taking a moment to allow your awareness to absorb in to your navel centre.

And now drift your awareness up to your solar plexus,

Back to your heart centre,

Feeling the sensations here once more at your heart centre,

And now drift your awareness to your right shoulder,

The palm of your right hand,

Noticing any sensations here at the palm of your right hand,

Allowing yourself to rest deeper as you notice these sensations,

Your right thumb,

First finger,

Now drift your awareness to your navel centre,

And notice the energy and sensations at your navel centre,

Now bring your awareness to the left of your pelvis,

The top of your left foot,

The sole of your left foot,

Big toe,

Second toe,

Now drift your awareness back up to the right of your pelvic bowl,

The top of your right foot,

Sole of your foot,

Left foot,

Big toe,

Second toe,

And now imagine you could breathe from the base of your foot all the way up to the base of your spine,

And then exhale back down from the base of your spine all the way out to the base of your feet,

Allowing the breath to return to the earth,

Once more,

Inhale through the base of the feet,

All the way up to the base of your spine,

And then exhale back down from the base of the spine,

Allowing your exhale to split down both legs and then out the soles of your feet,

Continue breathing like this in your own time,

With your natural breath,

There is no need to change anything about the way you're breathing,

Allow the breath to guide as you breathe in through the soles of the feet,

Up to the base of the spine,

And then back down from the base of the spine,

Out the soles of the feet,

Allowing the breath to return to the earth,

Allowing this sensation to make you feel more grounded,

You may notice your body getting heavier as you rest even deeper,

Allowing the earth to support you as you guide your breath up to the base of your spine,

And then back out down your feet to the earth,

And now land your awareness back to the base of the spine,

Breathing normally,

And imagine that you could track each vertebrae with your awareness,

Climb up each vertebrae in your awareness to the mid-back,

And then from the mid-back all the way up to the base of the neck,

Allowing your awareness to take your time as you notice in your mind's eye each vertebrae,

Breathing normally,

And then when you reach the base of the neck,

Drift your awareness to the base of the head,

Allow your awareness to wrap around the back of your skull all the way up to the top of your head,

Your forehead,

Center,

Your third eye,

Your eyebrows,

The center of the throat,

The base of your throat,

And back at your heart center,

Allow your awareness to rest here in the nurturing comfort of your heart center,

And now in your mind's eye,

Imagine that you could create a safe container for your sensations and emotions to reside,

Allow your intuition to guide you as you start to visualize or gain a felt sense of this safe container,

This may be a nest,

A cocoon,

Whatever your intuition guides you to,

Trust that this is,

In this moment,

Exactly what you need,

You may wish to notice what is contained in the nest that brings you extra safety and extra comfort,

It may be soft furnishings,

Something from nature,

It may not make logical sense to you,

But that is okay,

Just trust that your intuition is simply working things out from your subconscious as you notice what you may need in your nest to bring you extra safety and comfort,

This is the safe container for your body's sensations to be nurtured within,

Sensations and emotions don't need to be changed,

They simply need to be held,

Supported,

And cared for until they decide to leave your safety container,

And that is okay,

You may notice in your body,

At this moment,

A felt sense of ease or lightness that this container has provided you,

You may not yet,

And that is okay,

This is a practice,

Simply allow yourself to rest deeply here,

And now bring your awareness to a neutral sensation in your body,

Notice a part of your body that feels still,

Or quiet and unassuming,

It's maybe a finger,

Or a toe,

Whatever feels still and quiet in your body,

Notice this sensation now as you rest back,

And now invite this sensation into the safe container that you have created,

This may feel abstract,

But simply allow your intuition to guide you to how to do this,

How to invite your sensation into your safety container,

There's no need to make any effort here,

You're simply watching,

Almost like watching tv,

And allow your neutral sensation to feel nurtured here in the container,

The nest,

As you allow your sensation to be nurtured,

Thank it for being here,

For visiting your safe container,

And now you can release your awareness on your sensation,

And on your next inhale,

Imagine that your container could expand,

To be spacious and inviting on your inhale,

And then on your next exhale,

Imagine your container contracts,

Smaller and cozier,

Like a warm hug,

Supportive of your experience,

And again on your inhale,

Imagine the expansion of the container,

To exactly the size that feels supportive,

And on your exhale,

The contraction of your container,

Cozying in,

Embracing,

Continue to breathe this way in your own time,

Visualising the expansion of your safety container on your inhale,

And then the contraction on your exhale,

If your mind drifts,

That is okay,

Simply guide it back to the feeling on your inhale,

The expansion,

And on your exhale,

The embrace of contraction,

And now release your awareness on your breath,

And bring your awareness back to your heart centre,

Notice how you feel anchored,

Or comforted,

Or you may not feel any of those things,

You can honour your own experience here,

As you notice your heart centre,

Allowing your awareness to rest here,

As you rest deeper,

Notice if you can sense into any compassion or gratitude for yourself,

For creating this experience for yourself today,

Notice how it feels to create this experience of rest,

Allowing yourself to honour your experience,

Your very human experience,

This nurturing space you've created,

Can allow your body and your mind to recover and rejuvenate,

So thank yourself for allowing this space,

You may wish to send this thankfulness and gratitude to your heart centre,

Allowing your heart centre to receive this gratitude in whichever way your intuition guides you,

Simply notice as you send your gratitude to your heart centre,

And now allow your heart centre to return to you,

Your sankalpa,

Your intention and your heart's desire for the practice today,

Repeat this sankalpa in your mind's eye,

And now allow this sankalpa to be cocooned by the comfort of your container of safety,

You may feel a felt sense of ease and nurturing,

Invite in these feelings of safety and comfort,

That you can provide yourself at any moment in your waking life,

Where you feel like your body is just doing sensations to connect with you in some way,

You can respond back allowing the sensations and simply wrap them in this cocooning sense of your safety container,

And you may wish at this point to begin to make some gentle and comforting movements,

You may wish to place your hands at your heart centre or embrace yourself in a hug,

And now take a deep inhale through your nose,

And as you do this,

Notice the warmth of your palms,

Radiating in to your heart centre,

Your arms,

Wherever your hands are placed,

Notice this warmth radiating through,

And now take a deep inhale through your nose,

And allow yourself to sigh out your exhale in an audible sigh,

Another time take a deep inhale through the nose,

And then exhale a sigh out through your mouth,

And begin to become aware again of any sounds around you,

Intentionally try to pick up any aromas in your environment through your nose,

And whenever you're ready,

You may wish to open your eyes,

And take a soft gaze until your eyes are adjusted to the light,

Allow yourself to adjust back into your waking life,

Really gently and with ease,

And whilst you're adjusting back,

I would like to thank you for joining me for this practice today,

I wonder how you feel and you may wish to think about this or even journal on this,

How you feel now in terms of the connection with your body and the trust that you have begun to develop,

You can always return to this practice if you feel you wish to improve your connection with your body and improve the connection in your brain to finding that sense of safety within yourself,

It is a practice,

It is a journey,

Doesn't happen overnight,

But with time and practice I really wish for you that you can feel this deep connection to yourself again,

No matter what has happened and what circumstances have led you to this practice,

I really hope that it has gone some way to restoring that primal connection that you have with your body,

And if you feel drawn to sharing with the community and with me what insights you have brought out of yourself from this practice,

Then please I invite you to share in the comments,

I really enjoy reading each and every unique experience,

Everyone's experience is so different and that really shows how everyone's intuition guides them differently,

So thank you so much for being here today and practicing with me,

When you're ready to practice next,

I'll be here on the wellness words,

Take care.

Reviews

Very relaxing and comforting, thank you.🙏

Truly wonderful. I’m two days post surgery. I’ve done it twice and each time my cocoon is so different! I look forward to trying it again :)