Yoga Nidra For The Restless Mind

Allow this Nidra practice to take you into a deep state of relaxation where you may release doubt, insecurity, fear and anxiety. Awareness of body, breath and emotion will soften you into a state of peaceful presence so that you may find healing physcially and energetically.

Transcript

Welcome to this practice.

Please find yourself either lying on the ground or in bed or seated in a comfortable chair.

Ensure that you have what you need to stay warm and if you are sensitive to light,

Find something to cover your eyes.

Through your nose,

Find a slow breath in and as you exhale,

Become more aware of your immediate experience.

Feel how your increased awareness of the breath has the ability to ground you into reality,

Into what is actually happening.

Notice your experience of this particular moment in time exactly as it is.

Bring your attention to the experience of having skin,

Of having flesh.

Notice the sensation of clothes or blankets touching your body.

Perhaps you're able to sense the flow of air or the temperature of the room.

Feel the skin that encases your body.

Now move your attention to your experience of hearing.

As you soften your inner ears,

Notice all the layers of sound that you can pick up on.

Without analyzing or describing what you hear,

Simply listen and imagine that all sound were coming in towards your ears.

Begin to shift your awareness to the ever expanding space between your eyebrows.

Become conscious of what sort of thoughts are passing through your field of awareness.

Without grasping at them,

Watch these thoughts pass by like clouds floating across a deep blue sky.

Move your attention back to the natural breath.

Feel that with each inhale,

The belly and chest rise,

The lungs fill.

And with every exhale,

The lungs empty,

Belly and chest fall.

Watch this movement for a few rounds of breath.

As you continue to breathe,

Begin to count backwards from 12 on every exhale.

Each number you get closer to zero,

You fall deeper and deeper into effortless awareness.

10,

More effortless than 11.

9,

More effortless than 10.

Feel that you are moving into a state between dreaming and sleeping.

As you continue to let go,

Bring your attention to the right arm and feel your right arm as pure sensation.

Effortless awareness arise in the tip of your right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger.

Feel the palm of your right hand as a mass of vibration.

Sense your right wrist,

Forearm,

Elbow crease,

Upper arm and shoulder.

Notice sensation in the right side of your neck,

Outer right ear,

Inner right ear.

Feel your right temple and the crown of your head.

Sense your left temple,

Outer left ear,

Inner left ear.

Feel the left side of your neck and your whole left arm.

Feel your whole left arm together as awareness.

Notice the tip of your left thumb,

Index finger,

Middle finger,

Ring finger and pinky finger.

Feel the palm of your left hand buzzing with consciousness.

Sense your left wrist,

Forearm,

Elbow crease and shoulder.

Become aware of both of your arms together at the same time.

Feel both arms together.

Begin to notice sensation in the center of your chest,

Upper abdomen,

Navel.

Feel all of the bones of your pelvis.

Sense the reproductive organs inside,

Relaxed,

Free of tension.

Feel your right hip,

Inner groin,

Thigh,

Right knee,

Shin and calf.

Feel the center of your right foot,

Big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Feel your whole right foot and leg together.

Feel the whole right side of your body together as pure sensation.

Move your attention now to your left hip,

Inner groin,

Thigh,

Left knee,

Shin and calf.

Sense the center of your left foot,

Big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Feel your whole left foot and leg together.

Feel the whole left side of your body together.

Sense both of your legs together.

Feel both of your arms together.

Feel your whole body together as one unit.

Feel your whole body pulsating with awareness,

A mass of vibration.

Remain in this state of effortless awareness between dreaming and sleeping.

Notice if you're able to pick up on any kind of cooling sensation in the body.

Notice if anywhere in your body you feel cool or cold.

Now notice if anywhere in your body you feel a sense of warmth or heat.

See if anywhere in your body feels hot.

Are you able to feel both of the sensations of hot and cold in your body together at the same time?

Does anywhere in your body feel tight or constricted,

Like there is a lack of flow?

Notice where in your body feels open and spacious,

As if there were an abundance of flow.

Are you able to feel both tight and spacious together at the same time?

Notice what kind of emotion you are feeling right now and see where it manifests in your body.

Where do you feel a physical response to your current emotional state?

What is the opposite of that emotion?

Where would the opposite emotion manifest in your body?

Are you able to feel these two emotions in your body at the same time,

Side by side?

Imagine that your whole body is becoming heavier and heavier.

Feel that you are becoming so heavy that you are sinking into the floor.

Feel your heels heavy,

Legs heavy,

Like lead,

Feel them drop.

Your pelvis is becoming heavy,

Whole spine and torso heavy,

Weighted.

Both of your arms are heavy,

Head is heavy.

Feel your entire body submerging into the surface beneath you.

Now imagine that your whole body is becoming lighter and lighter,

So light that it floats off of the floor like a speck of dust.

Feel your head light and lifting,

Right and left arm lifting weightless.

Feel your torso and pelvis becoming light.

Your legs are light,

Buoyant.

Feel your whole body become so light and is rising to the sky.

See if you can feel both heavy and light together at the same time.

Bring your attention back to the breath.

As you inhale,

Move awareness from the crown of your head down to the soles of your feet.

As you exhale,

Move awareness from the soles of the feet up through the crown of the head.

Again,

Inhaling from crown of head down through soles of feet,

Exhaling from soles of feet up through the top of the head.

As you continue with this,

Begin to incorporate the mantra,

So hum,

Into your breath.

So hum,

Meaning I am that.

As you inhale,

Say to yourself mentally so.

As you exhale,

Say to yourself mentally hum.

Inhale from crown of head to soles of feet.

So exhale from soles of feet through crown of head,

Hum.

Let go of this breath.

Allow your body to simply rest in awareness.

Let go the whole body drop into the background of your awareness.

Inhale from crown of head down through soles of feet.

As you exhale,

Inhale from crown of head down through soles of feet.

As you exhale,

Inhale from crown of head down through soles of feet.

As you exhale,

Inhale from crown of head down through soles of feet.

As you exhale,

Inhale from crown of head down through soles of feet.

Become reacquainted with your breath.

As you deepen the breath,

Feel that it has the ability to reach every inch of your body.

Feel your whole body breathing together.

Begin to find some small movements in your joints.

It may feel intuitive to stretch your arms above the head or roll out wrists and ankles.

Take your time coming out.

This practice of yoga nidra is complete.

Reviews

My 1st time of listening to this and I can't say much as despite having a power nap earlier in the day I missed the rest of this meditation and fell asleep halfway through. So thanks for helping me get the sleep I needed.

Very relaxing and refreshing

So nice, really made me calmer and gave me rest. Many thanks 🙏 would be wonderful to have a version like this without a bell at the end, to stay in the rest zone longer

Just right! Thank you! 🙏🏼

Powerful voice and a firm tone. I got distracted less than I usually do.
Thank you!

Thank you for this lovely meditation. It was exactly what I needed. I shall return to it often. ❤️🙏

Thank You for this beautiful meditation practice 🙏🏻🙏🏻🙏🏻❤️. I t really helped me to calm my nerves 😅🙏🏻🙏🏻🙏🏻

A wonderful yoga nidra when your mind won’t shut down. Thank you 🙏!

This is one of my very favorite meditations. It takes me away and brings me back better.

Very nice! Thank you!

This is exceptional. Bookmarked. Thank you 😊💕🙏🏻

Clear and wonderfully paced Lovely 😊

Love this one. A favorite for sure .

Thank you! So amazing

Thank you🙏🏻🙏🏻🙏🏻

Found this very effective in inducing calm awareness in my whole body-mind

Lovely and calm . Effective, thankyou

Very calming and soothing, thank you!!

Brilliant, thank you 🙏🏻💕

I am so pleased to have found your nidras, I love them all! I feel a real release afterwards. I've always wondered how you say 'hum' in 'so hum'. Do you pronounce the m? I've done other meditations where it sounds like an n or even ng. Thank you 🙏