Yoga Nidra - Whole And Complete

Yoga Nidra or 'Yogic Sleep' brings the listener into the deep realms of relaxation where you may drift in and out of dream-like states. It is said that here, in the realm of this veil we have access to the fertility of the subconscious mind and it is here that deep transformation and healing can occur. In this session, we use the sankalpa - I am already - whole and complete.

Transcript

Hi,

I'm Amy Fitta and I'm about to guide you through the practice of yoga nidra.

For this practice,

You should be lying down comfortably,

Preferably on your back and in a space free from distractions.

Turn off your phone,

Press pause if you need to and settle yourself in as comfortably as you possibly can.

Our aim is to be able to lie the body in effortless stillness throughout this entire practice of yoga nidra.

Now we are about to begin the practice of yoga nidra,

Also known as yogic sleep.

However,

Let's set a conscious intention to remain awake throughout the practice.

You may find you drift in and out of wakefulness,

Dancing on the edge of dreamlike states.

Remain still and simply just follow my voice as I guide you through the practice.

Let's bring our awareness to the whole body lying on the floor.

Awareness to the whole body lying on the floor.

Feel your whole body relax as you exhale like taking a whole body sigh.

Feel all the muscles in your face relax,

Release tension and become smooth and soft.

Feel the skin of your face become smooth and soft.

Relax and release your forehead,

Cheeks,

Mouth,

Jaw,

Tongue.

Relax your eyes and allow them to rest heavy behind the eyelids.

Relax your shoulders feeling all tension dissolve down into the earth below you.

Relax your arms,

Hands,

Fingers.

Relax the abdomen.

Allow the muscles here to become round and soft.

Soften and relax the back and the buttocks.

Allowing the weight of your body to sink a little further into the support below you.

Relax your legs.

Allow your feet to gently roll open.

Your whole body is relaxed.

Your whole body is relaxed.

Now bring your awareness to the breath at the tip of the nose.

Observing the natural breath at the tip of the nose.

Breathing in and breathing out.

Following the breath at the tip of your nose.

Breathing in,

Breathing out.

Following the breath at the tip of the nose.

Whole body relaxed.

Now we begin to rotate our awareness around the body.

Simply follow my voice remaining awake but still.

Bring your awareness now to your mouth.

Become aware of your tongue,

Lower jaw,

Lower row of teeth,

Upper row of teeth,

Gums,

Upper lip,

Lower lip,

Space between the lips.

Both cheeks,

Right ear,

Left ear,

Forehead,

Both temples,

Back of the head,

Top of the head,

Tip of the nose,

Right nostril,

Left nostril,

Right eyelid,

Left eyelid,

Left eye,

Right eye,

Left eyebrow,

Right eyebrow,

Space between the eyebrows.

Now go to the right hand thumb.

Right hand thumb.

Second finger,

Third finger,

Fourth finger,

Little finger,

Back of the hand,

Palm of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Ribs,

Waist,

Right hip.

Go to the left hand thumb.

The left thumb.

Second finger,

Third finger,

Fourth finger,

Little finger,

Back of the hand,

Palm of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Ribs,

Waist,

Upper back,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Right inner ear,

Left inner ear,

Roof of the mouth,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Upper abdomen,

Lower abdomen,

Navel,

Groin,

Whole spine,

The whole head,

Right arm,

Left arm,

Both arms together,

The whole right leg,

The whole left leg,

Both legs together,

Whole front body,

Whole back body,

The whole body together.

Become aware of the whole body together.

Now let us bring the awareness to the navel.

Enter the natural rise and fall of our breath at the navel.

Feel the belly swell on the inhale and feel the navel sink back down on the exhale.

A calm and gentle rise and fall of the breath.

Moving between fullness and emptiness following the breath's whole and complete cycle.

Fullness and emptiness,

Expansion and contraction,

Filling,

Filling,

Filling,

Releasing and letting go.

Now bring the awareness to the whole body lying on the floor.

Awareness to the whole body lying on the floor.

Begin to sense the body as feeling heavy as you lie on the floor.

Heavy as if being weighed down by gravity,

Pushing the body into the floor.

Heavyness as if the whole body were made of rock and stone.

The arms,

Legs and the head all heavy.

Now feel that heaviness dissipating leaving behind a sense of lightness in the body.

The heaviness drains from the legs and the arms leaving behind a sense of lightness in the body.

As if the arms and legs,

The whole body were made of helium and like a balloon the body is wanting to float and float upwards to the sky.

Feel the body as weightless and light.

Now feel this lightness as a sense of energy rising.

Feel the body as awake.

Every cell of you alert and ready.

Feel the body as strong and powerful,

Capable of moving mountains.

Feel this sense of readiness in the body.

Now feel the body as tired,

Sleepy and weak.

Feel the body as limp and heavy.

Tired,

Sleepy and limp.

Now feel the physical sensations that you feel when you feel insecure,

Uncertain or worried.

The way the body contracts and feels small when we feel insecure,

Uncertain and worried.

Now notice the way confidence feels in the body.

The physical sensations you feel when you feel bold,

Fearless,

Positive and courageous.

Notice how the body feels open,

Expansive and you feel bold,

Courageous and confident.

Now feel the body as it is,

Whole,

Complete and neutral.

Now direct your awareness to the space between the eyebrows.

Allow your inner eye to open as we make a series of visualizations.

Don't worry if you can't create pictures in the mind's eye.

Just notice the experience of the images being described.

Bring your awareness to the space between the eyebrows,

To the darkness behind the eyelids and in your mind's eye begin to see a burning candle.

The flickering flame of a burning candle.

A glorious rising Sun.

A shining glorious rising Sun.

Heavy rain.

The falling of heavy rain.

A sailboat at sea.

A lone sailboat at sea.

A vast green field.

A vast green field.

A dark empty room.

A dark empty room.

An eagle soaring through the sky.

An eagle soaring through the sky.

A black and white yin-yang symbol.

A circular black and white yin and yang symbol.

A snake moving through the grass.

A snake moving through the grass.

A mountain stream.

A mountain stream.

Two people shaking hands.

Two people shaking hands.

A painting of a circular mandala.

A painting of a circular mandala.

A wise old woman and a wise old man.

A wise old woman and a wise old man.

Birds flying across a sunset.

Birds flying across a sunset.

A field ready for harvest.

A field ready for harvest.

An orange tree abundant with ripe oranges.

An orange tree abundant with ripe oranges.

A restless sea.

A restless sea.

A calm vast ocean.

A calm vast ocean.

A mother with a child.

A mother with a child.

A hero.

A hero.

A painted mask.

A painted mask.

A young girl praying.

A young girl praying.

A red rose at the center of the chest.

A red rose at the center of the chest.

Now bring your awareness to the heart center.

Move your awareness now to the heart center.

Breathe slowly,

Tenderly,

And fully here into the heart center.

Breathe fully,

Slowly,

And tenderly into the heart center.

Feel the breath's expansion and fullness here.

Then feel it receding back into its emptiness.

The expansion,

The fullness of the breath.

The contraction,

The emptiness of the breath.

The circular pattern,

The wholeness of the breath.

Just like the breath,

You are whole and complete.

Just like the breath,

You are already whole and complete.

Through the fullness and the emptiness of the breath,

Through our strengths and our weaknesses,

Through our highs and our lows,

You are already whole and complete just as you are.

Now with the awareness and the breath at the heart center,

Repeat this resolve to yourself three times in the mind's eye as you breathe fully.

I am already whole and complete just as I am.

I am already whole and complete just as I am.

I am already whole and complete just as I am.

Take a deep breath in and let the exhale be a soft audible sigh.

And slowly bring your awareness back to the whole body,

Lying in effortless peace and stillness.

Sense the sensations in the palms of your hands,

At the tips of your fingers and toes and nose.

Still with the eyes closed,

Picture the room in which you are in.

Notice any sounds you can hear around you.

And slowly and gently begin to reanimate the movements of the fingers and toes,

Wiggles and yawns,

Maybe even a full stretch.

Take your time as you transition out of your practice.

Be in no rush.

Take a moment to reflect on your experience.

And sit with its lingering effect for a moment longer.

Go slowly my friend.

Go gently and go with love.

Until next time.

Reviews

Amy! 💕🙏🏼💕 I was so excited to see your name pop up on my suggested tracks. I used to be part of your amazing class at De Lisle College ☺️ It's made be so happy to hear your voice again. I really loved this Nidra, thank you. I lay in the sun and listened 😌☀️and feel super calm now. Really looking forward to listening to your other tracks. I hope life is treating you well. Sending lots of hugs xx.

I listened to this upon waking at around 4am. I fell back into a deep sleep until 7.30 am very grateful for that.

Thank you 🙏🏻🤍 My nervous system is on overdrive due to ME/CFS but this session really relaxed and calmed me. Thank you so much 💚

Nice and gentle practice thank you

Namaste

Any, thank you very much for your beautiful nidra practice.

Thank you🙏🏻🙏🏻🙏🏻