Yoga Nidra: Gentle Pause

Yoga Nidra for Deep Sleep will take you through a journey within, leaving you feeling relaxed, present and rejuvenated. Yoga Nidra (also known as yogic-sleep) is a deeply relaxing meditative practice that will help you quickly come back into balance. Lie down, rest and give yourself permission to tap into the wisdom and healing capacity of your body and mind.

Transcript

Welcome to your practice of yoga nidra.

My name is Jenvieve and I will be guiding you through this journey of self-inquiry.

Before we begin,

Find a quiet and comfortable place to practice.

It is important to find a space away from external distractions,

An inner sanctuary for you to retreat.

Yoga nidra is a form of meditation that supports our direct experience of awareness.

By progressively clearing the filters of perception,

This helps us see with new clarity and insight both inside of ourselves and beyond.

Through tapping into this deep well of consciousness,

We begin to transform the habitual patterns of the mind and find a deep state of rest and inner peace.

The practice of yoga nidra is a practice of yogic sleep that will settle into the space between wakefulness and sleeping.

Remain awake by listening to the sound of my voice.

During this meditation,

Please absorb what you need in the moment and leave the rest behind.

If the mind becomes overactive with thoughts,

Come back to the sound of my voice.

Begin to lie down.

Be comfortable and warm.

Let your arms come away from the body,

The legs nice and wide apart,

Tucking the shoulders under slightly,

Elevating the heart.

Now begin to make an inner resolution to remain still.

Should sensation of discomfort arise,

Quietly remain with it at first.

If you do need to move,

Do so in a way to deepen the experience rather than distract.

Let your body sink deeply into the floor.

As you begin your practice,

Do not worry if you do not hear everything that I say.

Know that the deepest part of you is always here,

Always present.

Begin to take the inner journey,

Travel within,

And notice your heart's deepest longing or desire.

Invoking this heartfelt prayer into your consciousness.

This may be of gratitude,

Of love,

Of health,

Or healing.

As we set our intention,

Trust that it will reverberate into your life.

Letting go now of doing or thinking and start to free yourself into sensing,

Feeling,

And being.

Open all of your senses now.

Feel the ground beneath you,

Where your body comes in contact with the ground.

Feel the sensation of air touching your skin.

Notice the body from head to toe and begin to soften all of the edges,

Especially around the face,

The eyes,

The eyebrows,

The lips,

The tongue.

Notice the space within your mouth,

Maybe even licking the lips just slightly to relax the jaw.

Let the eyes now rest from all external stimulation,

Letting the eyes soften and sink in to their sockets.

As your eyes closed,

Begin to turn on your insight,

Looking within the body,

Noticing if you're still holding any tension.

Now begin to listen to the sounds that surround you.

Listen to the sounds in the far,

Far distance outside of this room.

And then listening to the sounds near.

The sound of your breath.

The sound of your heartbeat.

Now feeling the vibration,

The flow of energy within your body.

Maybe the feeling of tingling,

The pulsation,

Feeling alive,

Awake,

Yet completely relaxed.

Feel your body now breathing itself.

The bones breathing,

The muscles expanding and condensing,

The pores of your skin opening and closing,

Letting go of control or manipulation of your breath,

Feeling your whole body breathing.

Now as we begin to bring our consciousness on a journey within,

We will start to circulate our attention through the body,

Noticing the different layers of energy within the body that we carry and imagining this as a neural pathway cleanse,

Strengthening the connection within.

Feel each part of your body as it's mentioned without moving.

Slowly bring your awareness to the palms of your hands,

Feeling the palms of your hands pulsing with warmth and sensation.

Now bring your attention to the right hand.

The right thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

The right palm,

The back of the right hand,

The right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Waist,

Hip,

Thigh,

Right knee,

Right lower leg,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Bring your attention to the left hand,

Left thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

The left palm,

The back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Waist,

Hip,

Thigh,

Knee,

Left lower leg,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Now travel to the crown of your head,

Forehead,

Right eyebrow,

Left eyebrow,

Right temple,

Left temple,

Right eye,

Left eye,

Right ear,

Left ear,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Navel,

Abdomen,

Pelvis,

Thighs,

Knees,

Calf,

Ankles,

Feet,

Toes.

Bring your attention now to the back of the body,

The upper back,

Middle back,

Lower back,

The entire spine,

Backs of the thighs,

Backs of the leg,

Heels,

Soles of the feet,

Toes.

Now bring your attention to the entire right side,

The entire left side.

Feel now the whole body.

Observe the body breathing,

Noticing how it feels to breathe,

Flowing with the breath moment by moment,

Feeling the rise and the fall,

The ebb and the flow.

Now begin to feel your breath traveling up and down your spine,

Feeling this current of energy flowing up and down.

With each breath in,

Imagine your breath pulling down the spine towards the very tip of your tail,

And with each exhale,

Feel your breath traveling back up the front of the body towards the crown of your head.

Circle your breath down your spine as you breathe in,

And exhale,

Feel your breath rising back up towards the crown.

Do this five more times,

Feeling your breath flowing up and down.

Now begin to imagine the whole body becoming light,

As though your body could float away from the floor.

Feel the legs and arms are weightless,

The torso is weightless,

The head is light and weightless.

Feel yourself rising higher and higher,

Feeling lighter and lighter,

Expanding each cell in your body,

Just like an air balloon lifting you up.

Now imagine each cell of your body is heavy.

Feel your body is heavy,

Releasing deeper and deeper into the ground beneath you.

Feel the head is heavy,

The limbs are heavy,

The torso is heavy and weighted.

The whole body is sinking deeper and deeper into this relaxed state of being.

Now we will tap into our inner space of visualization.

Focus your mind on the space behind your closed eyelids.

Imagine or envision as different images will arise based on emotion or memory.

Let go of any attachment to thoughts that come to the surface.

Practice with detached awareness,

Simply shifting your mind from image to image as you hear.

Begin to imagine fall leaves,

A tall oak tree,

A warm cup of tea,

A good night's rest,

A morning stretch,

A yogi meditating,

A cat purring,

Cool,

Clear water.

The full moon,

Your reflection in a mirror,

A warm embrace,

The sun shining overhead,

The sound of my voice,

Your body lying on the floor.

Now feel a sense of bliss washing over you,

Feeling this deep inner stillness that resides within you.

As we tap into the blissful state of being,

Knowing that this is your true nature,

There is nowhere you need to be unbound by time and space.

Everything is perfect,

Just as it is.

Now repeat your heartfelt desire or intention.

Recall your intention and repeat three times in your mind,

Trusting that it will return to you when you most need.

Letting your intention reverberate into your conscious being.

As you come back into waking life,

Start to feel the inner spaciousness within you.

Moving the eyes closed,

Start to sense your body,

The room that surrounds you.

As we transition back into our day,

Feeling awake and aware,

Rested and full of energy.

Thank you so much for taking this time to practice with me.

Have a beautiful rest of your day.

Namaste.

Reviews

Perfect for my afternoon break!

Lovely pause. The sound is remarkably reduced so it requires pushing volume up to maximum.

Perfect thankyou 💖 just what I needed. This one is a keeper

Amazing yoga nidra. Genevieve’s voice is so soft and soothing and I feel incredibly relaxed and grounded after listening to this 😊

Best yoga nidra I’ve ever experienced on insight timer. Thank you 🌸✨🌷

Wowieeee, I loved it. This is a wonderful and grounding nidra. Thank you 😊

Incredible thank you one of the best mudras I have done. I really like the connection to the physical body and breath.

Beautiful nidra. A lovely journey during a very stressful day. Thank you and Blessings 💗✨🕊

That was amazing. Very well done, I love the intro/explanation about what Yoga Nidra is and I appreciate all the reminders and considerations before really dropping into it. I’ve been practicing Yoga Nidra for several years now and I must say this is one of the best I’ve experienced! Definitely recommending to friends. Thank you 🙏

Very good session

Centring, relaxing and deeply restful. This gave me exactly what I needed in this moment. Thank you, and Namaste x 🙏

So gentle and soothing—I loved this! Bookmarked for frequent use. Thank you so much, Genevieve 🙏🏻💚

Awesome! Just what I needed. Thank you❤️

Lovely! The nearest thing to the benefits of a good night's sleep - in 20 minutes! Thank you, Genevieve.

Really wonderful. Soothing voice. I keep on falling asleep but it's ok. Such great rest, much needed. Thank you! ⚘

Love that moment. Thank you.

Very relaxing and gentle. I do feel restored and a wash of bliss as I go into my day! Thank you!!🙏✨💖

Beautiful imagery and quality of voice. I loved it!