Yoga Nidra Meditation For Relaxing Deeply

This restorative 35-minute guided Yoga Nidra for Relaxing Deeply ensures you are completely rested by accessing the energy channels required to restore a supportive balance in your bodily system. I'd love to hear your experience of this practice, so feel free to comment.

Transcript

Welcome to this practice for deep,

Restorative relaxation.

I am your guide and I will shortly be taking you through a sequence that will deeply relax your whole being,

Your mind and body,

So that you feel almost as if you've had a really restful sleep.

This practice also helps to rewire your brain so that you have better access to this state of relaxation in your waking life.

Before we start,

I'd like to invite you to subscribe so that you get early access to my new yoga nidra practices.

Make yourself comfortable and take a few moments to move into a position that feels restful and cosy.

Notice if there is any tension or discomfort in your body that you are accepting.

See if you can make a small movement to just make yourself a little more comfortable.

Take a moment now to gently sense in to where your attention is currently placed.

Without changing it,

Just notice with curiosity where your attention is mostly placed.

Do you feel a lot of attention in your thoughts,

Your emotions?

Are you scanning your external environment through your senses?

Now you've gathered a sense of where your attention is mostly at,

Imagine that you could gather your attention and gently guide it to move down into your body away from the thinking mind,

Just imagining.

Allow your intuition to guide your attention into the body.

Notice now where you feel the breath in your body,

Without changing anything,

Simply notice.

Maybe you feel your breath in your chest,

Your nostrils,

Your stomach?

Just rest with the sensation of your body being breathed.

With your attention still placed on your breath,

Extend your next exhale for just a moment more.

There is no need to count here,

Simply allow your body to change the shape of your breath so that you experience a slightly extended exhale.

On your next breath,

Extend the exhale again.

Next,

As you inhale through your nose and exhale,

On your exhale break it into three comfortable parts with tiny comfortable pauses in between each part of the exhale.

Imagine that in one exhale you're exhaling from the top of your body,

Pause,

Middle of your body,

Pause,

And finally the base of your body.

In your own time and comfort level,

Inhale through your nose and comfortably exhale top,

Pause,

Middle,

Pause,

And base,

Pause.

Inhale through your nose and exhale comfortably from the top of your body,

Pause,

Middle of your body,

Pause,

And base of your body.

Try this one more time at a pace that is really comfortable for you.

Drift your focus now from your breath and into your mind's eye.

Allow a visual to come to your mind's eye that represents trust and freedom to you.

This may be a symbol or a figure like animal,

A word or simply a deep knowing.

There is no need to refine whatever comes to your mind,

Simply allow your intuition to guide you to something that represents trust and freedom.

As you bring this sense to your mind's eye,

Allow yourself to feel yourself letting go of any expectations on you or any attachments for this practice.

As you let go,

Feel your body letting go and resting into the support,

Knowing that you are trusting in the inherent wisdom of your inner being.

There is nothing more to do or any effort required for your practice today,

You can simply be how you are here and now.

With your visual of trust and freedom still in your mind's eye,

Ask the following question and simply wait for the answer.

If an answer doesn't come forward straight away,

Simply trust that an answer will unfold when and where you need to hear it.

Ask yourself,

What has led me to this practice today?

Whatever answer you received,

Simply turn it into a supportive I am statement and this is your sankalpa or your intention for the practice.

Rest your attention now on your third eye centre,

Between the eyebrows.

Allow your intention to absorb into your full being as you rest here in your third eye centre.

As you rotate your consciousness now around each body part I name,

Place your attention on the sensations and energy moving around each body part.

Feel into a sense of curiosity about the experience you're being offered in each part,

Without judging or changing a thing,

Simply experience what you experience.

Move your attention to the crown of your head,

Forehead,

Right eyebrow,

The sensations in the space between your eyebrows,

Your left eyebrow,

Right eye,

Left eye,

Right eye,

Your right ear,

Sense into the space between your ears,

Your left ear,

Your right nostril and your breath moving in through your right nostril,

Your left nostril and your breath,

Your right cheek,

Left cheek,

Upper lip,

Lower lip,

The space between your lips,

Your chin,

Feel the sensations in the inside of your mouth and the temperature inside your mouth,

The centre of your throat,

The centre of your throat,

Middle of the chest,

Your right collarbone,

Right shoulder,

Upper arm,

Elbow,

Wrist,

All the sensations in your right hand,

And your fingers,

Drift your attention now to your navel centre,

Any sensations in your upper abdomen,

Lower abdomen,

And your pelvic bowl,

Drift your attention now to your right thigh,

Your right knee,

Ankle,

Foot,

And each toe on your right foot,

Now sense into your right ankle,

Knee,

Thigh,

Pelvic bowl,

Your lower abdomen,

Upper abdomen,

Your navel,

Your right hand,

Wrist,

Elbow,

Your upper arm,

Right shoulder,

Right collarbone,

Now feel the sensations in the middle of your chest,

Your heart centre,

Your left collarbone,

Left shoulder,

Upper arm,

Elbow,

Wrist,

Your left hand,

All the fingers on your left hand,

Navel centre,

Your entire abdomen,

Your pelvic bowl,

Your left thigh,

Your left knee,

Ankle,

And your foot,

And all the toes on your left foot,

Place your attention back up now to the ankle,

The left knee,

Your left thigh,

Your pelvic bowl,

Your entire abdomen,

Navel centre now,

Drift your attention over to your left hand and all the sensations you feel here in your left hand,

Left wrist,

Elbow,

Upper arm,

Left shoulder,

Collarbone,

Centre of the chest,

Middle of the throat,

Your lower lip,

Upper lip,

The space in between your lips,

Feel the inside of your mouth,

And the temperature inside your mouth,

Your right cheek,

Your left cheek,

The breath moving in through the right nostril,

And drift your attention now to your left nostril,

And the breath moving in and out of your left nostril,

Your right ear,

Your right ear,

Just feel into the space between your ears,

Your left ear,

Right eye,

Left eye,

Your right eyebrow,

And your left eyebrow,

The sensations at your eyebrow centre,

Your forehead,

Now the top of your head,

On your next exhale,

Imagine that with the exhale you could send your breath from the top of your head,

All the way down through your body and out the soles of your feet,

Like a soothing wave of presence and energy flowing from the top of your head as you exhale,

Down the centre of your body and out through your feet,

Inhale again,

And with your exhale,

Send the tidal wave of soothing energy all the way down through your body,

Down to your toes,

In your own time,

Repeat this again,

Release this,

And place your attention now on your third eye centre,

In the centre of your brows,

And tune in to any sensation or experience that this space is offering to you,

Allow the experience as you lay here,

Resting deeply in complete stillness,

Allow any thoughts in your consciousness to drift by as you notice them,

Allow any thoughts in your consciousness to drift by as you notice them,

Imagine thoughts like little beautiful fish swimming past you in the sea,

They've got your attention and you're looking curiously,

But you simply let them swim past without following them any further,

And you look to see what beautiful little fish will swim by you next,

You may find it supportive to ask yourself what thought will drift past next,

And without any effort,

Simply watch your thought drift in and out of your frame of consciousness,

Imagine now that you could feel the gentle warmth of sunlight on your skin,

Build the sense of a comfortable and rejuvenating warmth brushing your forehead,

Cheeks,

Your chest,

Your arms and hands,

Down both legs,

Sense deeply into the feeling of the warm evening sunshine comfortably glowing onto your face,

And imagine that this warmth is relaxing your muscles,

Relaxing the intricate muscles in your forehead,

Your eyebrows,

Closed eyes,

And your mouth,

Rest here with this warmth comfortably touching your skin,

And next imagine that the warm sensation is being swept away by a cool refreshing breeze over you,

Feel the sense of a breeze fanning gently over your body now,

And now,

Sense into the breeze cooling your face,

Your chest,

Your arms,

Your hands,

Your whole body,

And with your attention still partly placed on sensing a refreshing breeze,

Bring back the feeling of warm sunlight,

So that you are holding the sense of both the cool breeze and the warm sunlight simultaneously,

And gently hold the sense of warmth and coolness together with as little effort as you can,

Release that now and simply feel into the restful experience that you have created for yourself,

Allow any sensations here to come and go as you rest deeply and completely,

Feel the bliss of being completely at ease and deep rest,

Just here as you are,

Take in this restful experience,

Feel connected to your entire being just as you are here and now,

And now,

Bring into your frame of consciousness your sankalpa,

Your reason for practicing here today,

Rest your attention on your heart center,

Feeling all the sensations here in your heart center,

And allow your experience of your intention to absorb itself fully here in your heart center,

Fill up with the peaceful knowing that your heart has deeply accepted your intention,

There is nothing more you need to do here with your intention,

Simply rest here with your attention at your heart center,

Now in your mind whisper,

I am practicing yoga nidra,

I am practicing yoga nidra,

And with your eyes still closed feel the support beneath you,

Begin to focus in on the sounds around you or my voice,

Becoming aware of where you are within your surroundings,

With your eyes still closed,

Gently move in whatever way feels wakeful to you,

Slowly and with lightness,

Your yoga nidra practice is complete so whenever you're ready open your eyes and allow yourself to be awake and present,

I hope you've enjoyed this practice today and I'd love to hear about your experience in the comments so please feel free to leave a comment below.

Also subscribe if you've enjoyed this practice as it really helps to bring these practices to support more and more people all around the world.

Thank you and I hope you come back soon to practice with me here on the wellness words.

Reviews

I practice with this session more than a week now and it's solo good to my sleep.

Perfect 😊 thank you 🙏

Beautiful, I enjoyed the meditation a great deal.
Thank you 😊 🙏