Deep Rest Yoga Nidra

Rest deeply in a break, at lunchtime or in the evening with this meditation. Rest bite breaks are essential to help you process experiences and all the thoughts that wander through your mind. Use regularly if you feel you need a break from your mind. Allow your body to unwind from stress and anxious feelings. Let go of your worries for this time and let life be just as it is.

Transcript

I'm going to get in touch with an intention for this year.

Allowing an intention for this year just to rise to the surface from deep within.

It's not a conscious thought.

What is it that you intend for this glorious year ahead?

What would you like to experience next?

Repeating this seeded intention three times.

Just allow the intention to naturally rise to the surface and be repeated.

And even if somehow in there it doesn't make sense in this moment,

Just allow the intention to be whatever it is.

And now taking your awareness down into the body.

And imagining as if the body was a constellation of stars.

And that the body and the rise and fall of the body and the ebb and flow of the body was like a tiny universe all of its own.

And imagine that each of the stars in this universe are going to be blue stars.

They will touch each part of the body as you take your awareness around the whole body.

And getting with a tiny blue star that's seated between the eyebrows of the Adjna Chakra.

Imagine that tiny blue star touching the skin but also touching the pineal gland.

Inside the mind,

Inside the head.

And then touching that tiny star on the tip of the nose.

And between the lips.

And another blue star connecting to the chin.

And the left ear and the right ear.

And a tiny blue star touching the very top of the head,

The crown of the head,

Which reaches the tallest when you're standing.

In the middle of the point that touches the pillow,

A tiny blue star just there.

Etching the contours of the body.

The back of the neck,

The lower skull.

And a tiny blue star in the notch of the throat.

And the tip of the inner collarbone on the left and the right.

A tiny blue star in each of those places.

And a tiny blue star at the outer edge of the right collarbone and the outer edge of the left collarbone.

And then a little blue star touching the tip of each shoulder,

The left and the right.

The left collarbone complete,

The right collarbone complete.

And a tiny blue star touching the middle of the left shoulder blade and the right shoulder blade.

And then a tiny blue star touching your chest.

And the belly button and the pubic bone.

And the top of between the cheeks of your buttocks,

Tiny blue star there.

The coccyx,

The lumbar spine and the middle of the spine.

And the top of the spine and the very top bone in the neck,

Placing a little tiny blue star in each of those places.

And a little blue star in the inner elbow and then on the tip of the elbow on the right side.

The inner wrist on the right and the outer wrist.

The middle of the palm of the hand and the back of the hand.

And the tip of the right thumb and the index finger and the middle finger and the ring finger and the little finger.

Be aware of all of the tiny blue stars that are touching the right arm,

Glowing in your own personal universe.

The left inner elbow and a tiny blue star at the tip of the left elbow.

The inner wrist and the outer wrist,

The center of the palm of the hand and the back of the hand.

And your left thumb,

A tiny blue star at the tip of the left thumb,

Index finger,

Middle finger,

Ring finger and little finger.

Feeling the intensity of the little blue stars that are touching all areas of the left arm,

Glowing in your own personal universe.

And a tiny blue star touching the left hip and the right hip.

The left buttock and the right buttock.

And the back of the right knee and the tip of the kneecap.

And a tiny blue star in the shin and the calf of the right leg.

The ankle joint and the heel joint.

And the sole of the foot,

The middle of the sole of the right foot.

And the top of the foot.

And a tiny blue star at the tip of the right big toe.

Second toe,

Third toe,

Fourth toe and little toe.

Feeling the stars as they touch all parts of the right leg in your own personal universe.

Glowing.

And a tiny blue star at the back of the left knee and at the tip of the knee.

And the left shin and calf.

And the ankle bone and the heel.

The middle of the sole of the left foot and the top of the foot.

And the left big toe.

The tip of the second toe and the third toe.

And a tiny blue star,

The fourth toe and the little toe.

And visualising those little blue stars in all areas of the left leg.

Glowing in your own personal universe.

Now visualise or sense little tiny blue stars that are touching all areas of the body.

Glowing.

The awareness of your own personal universe within the structure of your own body.

Be aware I am practising Yoga Nidra.

I am practising Yoga Nidra.

I am practising Yoga Nidra which is the form of awareness within this safe vessel where I'm resting.

Softly bring your awareness now to the breath that's travelling into the body in the nose and out of the nose.

An awareness of how the chest rises and the belly rises and falls in response to the in-breath.

And the out-breath.

And the in-breath.

And the out-breath.

And the in-breath.

And the out-breath.

Be aware of the breath travelling in through your left nostril on the inhale.

And out of the right nostril on the exhale.

And then in through the right nostril on the inhale.

And out through the nostril on the left on the exhale.

Back in through the left on the inhale.

And out through the right on the exhale.

Breathe in through the right on the inhale.

Breathe out through the left on the exhale.

Breathe in through the left on the inhale.

Breathe out through the right on the exhale.

And continue on the alternate nostril breath.

An in-breath and an out-breath on the opposite side and an in-breath that same side and an out-breath the opposite side,

Keeping your awareness in the breath,

Just the breath.

Be aware you are practicing yoga nidra.

You are practicing yoga nidra.

You are practicing yoga nidra,

Which is the form of awareness in this safe vessel in which you are resting.

Visualize now a red beach ball,

A green leaf,

A blue shirt,

A red car,

A white feather,

Sunrise,

Moonrise,

A smiling face,

Blue eyes,

Brown eyes,

Green eyes,

Buddha,

A meandering river,

A fast car,

A balloon soaring high in a blue cloudless sky,

Waves breaking on a sandy shore,

The tide coming in,

The tide going out,

Rain drops on a lake,

Reflection of your face in the water,

Snowy mountain tops,

A boiling hot day,

Big blue sky,

Meandering white clouds,

Paddling along a seashore,

Skiing down a mountain,

Walking through autumn leaves,

The glorious sunset,

Wild spring flowers in a meadow,

A loved one's smile,

Your smile,

Your joy,

Your radiance.

Be aware I am practicing yoga nidra.

I am practicing yoga nidra,

I am practicing yoga nidra which is the form of awareness in this safe vessel where I rest.

Repeating the mantra Sat Nam,

Sat Nam,

This truth.

Breathe Sat on the inbreath,

Arms span on the outbreath.

Sat on the inbreath,

Arms span on the outbreath.

Sat nam,

Sat nam,

Sat nam,

Sat nam.

Be aware you are practicing yoga nidra.

You are practicing yoga nidra.

You are practicing yoga nidra which is the form of awareness in this safe vessel where you rest.

And now bringing your mind's attention back to your intention that you set at the beginning of this meditation.

The intention for 2017,

Allowing it as it did before to arise naturally to the surface without the stimulation of thinking.

Repeating your intention,

Your sankalpa,

Will resolve three times.

The end of the meditation is like irrigating the seed of your intention.

Repeating it three times even if it might seem a little bizarre at first.

Whatever it was there,

Taking it to be your intention for this year.

And just repeat it three times.

And be aware you are practicing yoga nidra.

For this last time you are practicing yoga nidra which is the form of awareness in this safe vessel where you lay.

Now bringing your awareness to a place in your mind's eye where you feel safe.

A place that really makes you feel nurtured and safe.

Bringing your attention to this place where you are going to begin to focus once more on the breath.

This time the breath that is going to help you climb up the internal staircase in your mind and in your body from the inside to the outside.

If you've fallen asleep or you've been drifting in and out of sleep,

Don't worry.

This is totally normal for yoga nidra practice or meditation practice depending on the time of day.

Once more become aware of the bed or the place where you are lying and just maybe reach down with fingers or toes and just pick up a sense of the touch and the comfort and support of the blankets or the blanket below you,

The cushions below you,

Whatever it was that was supporting your body.

Just have a sense of connection to that right now.

And take some full deep breaths in where you feel that as you inhale you are taking the breath all the way down to the base of the pelvis and the very top of the lungs right up into the collar bones as you move the chest and feel the belly rising on the inhale and the exhale.

And feeling the touch of the cloth and the bed and cushions around you and also connecting to the breath and maybe feeling movement stirring in the fingers and toes and then turning the head to the left or the right side.

Maybe that deeper breath will turn into a yawn or whatever,

Follow the breath,

Allowing your hearing senses to move out into the room outside the room outside the building and once more again gaining that sense of being here in the here and now with everything that's happening around you.

This yoga nidra is now at an end.

May peace,

Love and wisdom be always with you.

May peace,

Love and wisdom be always with you.

May peace,

Love and wisdom be always with you.

May peace,

Love and wisdom be always with you.

May peace,

Love and wisdom be always with you.

May peace,

Love and wisdom be always with you.

Reviews

Thanks , I was having a lot of pain before starting and it decreased markedly by the end.

Beautiful

I appreciate the tiny blue stars lighting my way through this yoga Nidra

Wonderful. I fall asleep but not before you take us on this rich imagery of blue ✨ stars. Beautiful. Thank you