Deep Bliss Yoga Nidra
This Yoga Nidra Meditation is designed to relax both body and mind allowing a quality of deep bliss to prevail. You may use this practice to help you fall asleep at night or anytime when you desire to return to the inner peace that is your true nature.
Transcript
Welcome to your deep bliss meditation for inner peace.
In this meditation,
We will systematically relax your body and your mind,
Guiding you into a state of profound relaxation.
Please find a comfortable space or your bed to lie down.
Lie flat on your back and support your knees and your head and neck with a pillow or a folded blanket.
Allow your arms and hands to rest in the most comfortable position.
Think any last movements or adjustments,
Shifts in your body.
Relax your jaw to separate your teeth and soften the muscles around your eyes.
Allow your eyes to draw deeply back into their sockets.
Settle in.
Arrive to stillness in your body.
Note the activity of your mind.
Note any busyness or preoccupations.
Acknowledge them and then write out a mental to-do list in your mind.
Place it off to the side.
Grant your mind a reprieve from the busy thinking.
Harness your mind's awareness now and drop it into your body.
Feel where your body needs support from the back of your heels all the way up to the back of your head.
Mentally tell your body,
It's okay for me to relax.
Receive the cradle of support beneath you.
Feel where your body meets the air from the tips of your toes running up the front lines of your body to the crown of your head.
Allow this part of you to feel expansive and free like the air that surrounds you.
Now in one moment,
Feel your body both grounded,
Supported,
And expansive,
Free.
Move your awareness to sounds within the room.
Allow your awareness to move from sound to sound.
Allow these sounds to mix together and blend,
Creating a soundtrack for this moment.
Draw your awareness within.
Hear the sounds of your breathing.
Flow of your inhale.
Flow of your exhale.
Own your focus.
Hear the sound of your own heartbeat.
Guide your awareness to the space between your eyebrows.
Slowly gaze into the blue-black expanse within your mind like a starry night sky,
Limitless,
Boundless.
As you rest your awareness here,
We'll repeat your resolution mentally three times.
Mentally repeat,
I am completely relaxed.
I am completely relaxed.
I am completely relaxed.
Move your awareness now to your body.
As you move through a rotation of consciousness in your physical body,
Threading your awareness throughout every fiber of your being.
As we do,
There is no need to move or to concentrate.
Simply guide your mind's awareness to the part of your body that I mention and repeat it to yourself mentally.
We'll begin by guiding your awareness to your right thumb.
See if you can feel your right thumb independent of the rest of your body.
Now your second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of your right hand,
Center of your right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right underarm,
Right waist,
Right hip,
Right thigh,
Right knee,
Right calf,
Right shin,
Right ankle,
Heel of your right foot,
Sole of your right foot,
Right big toe,
Left toe,
Third toe,
Fourth toe,
Fifth toe.
Follow my voice and guide your awareness to your left thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of your left hand,
Center of your left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left underarm,
Left waist,
Left hip,
Left thigh,
Left knee,
Left calf,
Left shin,
Left ankle,
Heel of your left foot,
Sole of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Draw your awareness up the back of your legs to your right glute,
Your left glute,
Your lower back.
Allow your awareness to travel up your entire spine over to your right shoulder blade,
Your left shoulder blade,
The back of your neck,
The back of your head,
The top of your head.
Become aware of your forehead,
Your right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
Right eyeball,
Left eyeball,
Right nostril,
Left nostril,
Tip of your nose,
Right ear,
Left ear,
Right cheek,
Left cheek,
Top lip,
Bottom lip,
Roof of your mouth,
Your tongue,
Your jaw,
Your chin,
Your throat,
Right collarbone,
Left collarbone,
Right side chest,
Left side chest,
Upper abdomen,
Lower abdomen,
Your navel.
Become aware of your entire body resting and relaxed.
Become aware of your entire body aligned with your resolution.
Completely repeat three times,
I am completely relaxed.
I am completely relaxed.
I am completely relaxed.
Turn your awareness now to your right thumb.
As we flow through awareness of consciousness again in your body,
Letting go of any residual conscious or unconscious tensions.
See if you can feel your right thumb independent of the rest of your body.
Now your second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of your right hand,
Center of your right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right underarm,
Right waist,
Right hip,
Right thigh,
Right knee,
Right calf,
Right shin,
Right ankle,
Heel of your right foot,
Sole of your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Follow my voice.
Move your awareness to your left thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of your left hand,
Center of your left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left underarm,
Left waist,
Left hip,
Left thigh,
Left knee,
Left calf,
Left shin,
Left ankle,
Heel of your left foot,
Sole of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Draw your awareness up the back of your legs to your right glute,
Your left glute,
Your lower back.
Allow your awareness to travel up your entire spine to your right shoulder blade,
Your left shoulder blade,
Back of your neck,
The back of your head,
The top of your head.
Become aware of your forehead,
Your right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
Right eyeball,
Left eyeball,
Right nostril,
Left nostril,
Tip of your nose,
Right ear,
Left ear,
Right cheek,
Left cheek,
Top lip,
Bottom lip,
Roof of your mouth,
Your tongue,
Your jaw,
Your chin,
Your throat,
Right collarbone,
Left collarbone,
Right side chest,
Left side chest,
Upper abdomen,
Lower abdomen,
Your navel.
Become aware of your entire body resting and relaxed.
Become aware of your entire body aligned with your resolution.
Completely repeat your resolution three times.
I am completely relaxed.
I am completely relaxed.
I am completely relaxed.
See if you can feel your right thumb independent of the rest of your body.
Now your second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of your right hand,
Center of your right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right underarm,
Right waist,
Right hip,
Right thigh,
Right knee,
Right calf,
Right shin,
Right ankle,
Heel of your right foot,
Sole of your right foot,
Right big toe,
Right toe,
Third toe,
Fourth toe,
Fifth toe.
Follow my voice.
Move your awareness to your left thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of your left hand,
Center of your left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left underarm,
Left waist,
Left hip,
Left thigh,
Left knee,
Left calf,
Left shin,
Left ankle,
Heel of your left foot,
Sole of your left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Draw your awareness up the back of your legs to your right glute,
Your left glute,
Your lower back.
Allow your awareness to travel up your entire spine to your right shoulder blade,
Your left shoulder blade,
Back of your neck,
The back of your head,
The top of your head.
Become aware of your forehead,
Your right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
Right eyeball,
Left eyeball,
Right nostril,
Left nostril,
Tip of your nose,
Right ear,
Left ear,
Right cheek,
Left cheek,
Top lip,
Bottom lip,
Roof of your mouth,
Your tongue,
Your jaw,
Your chin,
Your throat,
Right collarbone,
Left collarbone,
Right side chest,
Left side chest,
Upper abdomen,
Lower abdomen,
Your navel.
Become aware of your entire body resting and relaxed.
Become aware of your entire body aligned with your resolution.
Completely repeat your resolution three times.
I am completely relaxed.
I am completely relaxed.
I am completely relaxed.
Move your awareness now to your right arm.
See if you can feel your entire right arm independent of the rest of your body from your right fingertip to your right shoulder.
Experience your entire right arm relaxed.
Now your left arm from your left fingertip to your left shoulder.
Experience your entire left arm relaxed.
Both arms together,
Completely relaxed.
Your right leg from your right toes to your right hip.
Experience your entire right leg relaxed.
Your left leg from left toes to left hip.
Left hip,
Entire left leg relaxed.
Both legs together,
Completely relaxed.
Your back body resting and completely relaxed.
Your front body completely relaxed.
Experience your entire body resting and relaxed.
Completely repeat three times.
I am completely relaxed.
I am completely relaxed.
I am completely relaxed.
Move your awareness now to your breathing.
Witness the natural dynamic to your breath.
With every inhale,
Body and breath rise.
With every exhale,
Body and breath subside.
As you continue to observe your breath in this way,
We'll begin to count down your breath from the number 54 to 1.
Simply count 54.
Inhale.
54,
Exhale.
53,
Inhale.
53,
Exhale.
52,
Inhale.
52,
Exhale.
Continue on,
Downwards to 1,
At your own pace.
If at any point you lose track of counting and drift off to sleep,
Simply allow your mind to descend into blissful,
Deep sleep.
If at any moment your mind becomes distracted by thoughts,
Simply return to the number 54,
Counting down to 1.
As you continue to observe your breath in this way,
We'll begin to count down your breath.
You you you you return your awareness to the space between your eyebrows once more gaze into the infinite expanse within your mind the limitless velvety night sky within your mind full of shimmering starlight within this realm begin to visualize your own reflection calm peaceful at ease gazing at you smiling and repeating your resolution to you gaze into your reflection calmly and repeat your resolution to your reflection continue on repeating your resolution to your reflection I am completely relaxed I am completely relaxed I am completely relaxed you are using this meditation to go to sleep at night continue repeating your resolution I am completely relaxed allowing yourself to mentally physically drift off into a state of profound relaxation if you are ready to get up slowly guide your conscious awareness back to the room back to the present moment initiate small movements in your fingers and your toes awaken your body stretch arms up above head and feet down below bend your knees one by one and roll over onto your right side pause for a moment here reflect on your experience witness the quality of your body mind and heart mentally repeat once more I am completely relaxed using the strength of your arms rise to a comfortable seat keeping eyes closed sit tall join hands to prayer at heart center close practice with a collective breath on your inhale lift your heart exhale bow your head to your lifted heart and see bow to your true teacher the teacher always within you namaste you
4.6 (55)
Recent Reviews
Marina
January 16, 2021
Wow! Have had a bit of trouble sleeping recently - this put me right out through to the morning! Thank you! Namaste 🙏 😊 ❤️
Nika
November 13, 2019
Sweet sweet relaxation - I kind of got addicted to this, it's getting better every time...🦋
Dora
June 2, 2019
Lovely relaxing meditation!
Denise
June 2, 2019
Thank you so very much Erica for this truly blissful practice. I loved the multiple body scans. I really appreciate this.
Bill
June 1, 2019
Very relaxing. And healing!
Maureen
June 1, 2019
Beautiful- thank you 🙏