Integrate Mind Body Spirit Yoga Nidra

It's so easy to get out of balance with the amount of pressures and stresses in life especially right now. Harmonise your body, mind and spirit with this restful Yoga Nidra. Being still allows everything to catch up and integrate so well-being can find you again. Listened to regularly will bring a re-newed you. Enjoy.

Transcript

Welcome to this relaxing time.

So what I love about yoga nidra meditation is it's for all levels,

Whether you're a complete beginner to meditation or whether you are an intermediate or even advanced.

It's just a lovely way to allow the mind to let go and switch off and let the voice guide you so that you can just allow yourself to drift away to another space.

So as always I encourage you to find a space to lie down where you really are warm and allowing the body just that time to adjust.

So best with yoga nidra to be lying on your back and supporting the back of the head,

Back of the knees and supporting those areas of your body that might need more attention.

So if you know that there's a bit of a glitch in your shoulders or low back then do support those areas of your body.

So just taking a few moments to become comfortable.

Taking time just to get yourself five or ten percent more comfortable than you were when you joined a couple of minutes ago.

If you feel quite active physically I recommend some tension releases where you tense up the whole of the body,

Take a long breath in and then exhale with a sigh or just a long exhale breath.

And do that two or three times.

It's great to relax you if you're feeling quite physically active at the moment and you're just not necessarily ready to rest deeply.

So often as we lie down we are arriving in our physical body and our breath is there.

Also the mind might be busy,

There might be a lot of things going on from the day,

Making sure that everything's organised and it's not just easy just to switch off.

So don't even try to do that in this moment.

Just be aware that the body's here,

Be aware that the breath is entering and leaving.

Just take a couple of minutes just to make some final adjustments and if you possibly can become as still as you can in your body.

Just notice the need to move and maybe if you can just bring your attention back to the breath,

Noticing the connection of the body with where you're lying.

So just take two or three tension and releases to relax your body completely.

Just become aware of the place that you're lying and the touch of where your body is lying on the bed or the floor.

And become aware of the sounds around you.

So you might pick up the odd sound,

This end from where I am or your space in the room,

Outside the building.

Just allow everything to be here.

And as you close your eyes,

Becoming aware of that sort of dark space between the eyebrows,

The chidakash,

Which is that space of almost looking into infinite potential behind closed eyes.

Notice as the breath comes in through the nose and out through the nose that there might be a familiar smell,

A smell of home or just comfort.

And the taste sense that you are still aware of.

Filling the touch of the body against where you're lying and your clothes and maybe blankets.

The sounds around you.

And the dark space behind closed eyes and the smell and the taste,

All of the senses in the body alive.

So you'll hear me say at the end of the meditation,

Hari Om Tat Sat,

Two or three times,

Just to bring you back from the deepness and the peaceful state of your meditation.

So welcome home.

Welcome home to yourself.

Welcome home to this space.

The whole of the physical body is completely held.

There is no effort here.

Just every part of the body is held for you.

Feel on the out breath.

The weight of your head is taken,

Held by the cushion or the pillows.

The weight of the arms and legs and whole body on the out breath is held as though we were lying in the arms of Cosmic Mother Earth herself.

And as the breath goes out again that you can give over the whole of your weight to the support and nurture of the earth and of this space around you.

You will be held.

You can gently rest and let go.

And as the body settles into this space,

Be aware of the breath moving freely and easily.

As if the breath finds its own passage,

Coming and going.

Simply being aware,

I am breathing in now and I am breathing out now.

I am breathing in now and I am breathing out now.

A balanced,

Effortless,

Easeful breath.

With every exhale breath allowing your body to become even more and more heavy.

Not hurrying to relax,

Rather just the willingness to surrender.

Surrendering the muscles and the bones and your organs and all the tissues and the fluids in the body just allowing yourself to let go.

And the mind seeks to follow the example of the letting go of the body and the balanced effortless breath.

The mind settles into the state of consciousness which is I am practicing yoga nidra.

I am practicing yoga nidra.

I am practicing yoga nidra which is the form of awareness.

And let the awareness settle down into the space of your heart and let it simply rest there.

In the space of the physical and the spiritual heart,

Let the awareness be with whatever arises there knowing it is all self safely held by the practice of yoga nidra.

And in your heart space,

What is it one thing that you can give to yourself this week?

Allowing the first thing to naturally arise.

What is it that you can give yourself this week?

And repeat that three times to set the energy to sow the seed for this coming week.

Let the awareness now in a leisurely and gentle way move around your body.

Almost as if there is a healing balm settling on the body so that a deep sense of quiet comes to you as you rest your awareness on each part.

Starting with the softness of your awareness on the top of your head.

The very crown of the head,

This might be a visual picture.

It might be a sensation like a tingling of the top of the head.

Or you might visualize the touch of a hand or bringing your attention to a little blue star touching the top of your head.

Whatever works for you.

Move your awareness now to the back of your head resting on the pillow.

And then the lower part of the back of the top of the neck.

The right side of your face,

The right temple,

Right eye and eyebrow,

Right cheek,

Right ear,

Right side of the jaw and the right cheekbone.

And your chin and the bottom lip and the top lip,

The whole of your nose.

That space between the eyebrows,

The Ajna chakra.

And then the left side of the face,

The left temple,

Left ear,

Left cheek,

Cheekbone,

Left eye and the eyebrow.

The left jaw and the whole of your forehead.

And feeling the whole of your face and the front of your throat and neck.

And the notch of the neck between the collarbones.

And the right shoulder,

Armpit,

The top of the right arm and the inner soft elbow and the elbow.

And the forearm and the wrist and the palm of the hand and the back of the hand.

And the little finger,

Ring finger,

Middle finger,

Index finger and thumb.

And feeling a wave of awareness moving down the whole of the right arm.

And the touch of the right arm where it lays.

And the left shoulder,

The top of the arm and the armpit.

And the inner soft elbow,

The elbow and the forearm.

And the wrist and the palm of the hand and the back of the hand.

Little finger,

Ring finger,

Middle finger,

Index finger and thumb.

And feeling a wave of awareness moving down the whole of the left arm.

And the left arm heavy where it lays.

And the back of both shoulders and the left shoulder blade and the right shoulder blade.

And the whole of your spine,

The top bones in the neck,

The curve of the upper spine,

The curve of the lower spine.

Middle of the back,

The lower back.

And the front of your chest and rib cage.

And the lower left ribs and the lower right ribs.

And the whole of your belly,

Left hip,

Right hip,

Pelvis,

Left buttock,

Right buttock.

And right thigh,

The soft back of the knee,

The knee,

Shin and calf,

Ankle and heel.

And the sole of the right foot,

Top of the right foot.

Right big toe,

Second toe,

Third toe,

Fourth toe and the little toe.

And a wave of awareness traveling down the whole of the right leg,

Heavy where it lays.

And the left thigh and the soft back of the knee and the knee.

And the shin and the calf,

Ankle and heel.

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

And the big toe,

Second toe,

Third toe,

Fourth toe and the little toe.

Feeling a wave of awareness traveling down the whole of the left leg,

Heavy where it lays.

And then a wave of awareness moving from the top of the head down the left arm,

The right arm,

The front of the body,

Back of the body,

The left leg and the right leg.

Feeling the wave of awareness moving down the whole body.

Feeling the whole body.

The whole body.

And be aware I am practicing Yoganidra.

I am practicing Yoganidra.

I am practicing Yoganidra which is the form of awareness.

I'm bringing your attention back to the breath.

I am breathing in now.

I am breathing out now.

The simple rise and fall of the breath in the body.

The breath inhabiting the body.

The rise and fall of the chest and the lifting and the lowering of the belly.

Let your attention settle once more on the physical body.

And just be aware of the sense of your bone structure within your muscles.

And then within the bone structure,

Within the muscles,

The organs of the body.

And the temperature regulation,

The inspiration and expiration of the breath.

The elimination and the ingestion of the physiology of the body.

Simply the physical structure of the body.

The form of the body.

Both arms,

The head,

Front of the body and the back of the body.

Now become aware of your emotional body.

Maybe you see this as a coloured energy.

Be aware of the emotions of the body,

The current emotion running through your mind and senses.

Maybe there's some background emotions just allowing yourself to feel the whole of your emotional body.

And sensing the emotional body landing and becoming grounded within your physical body.

Maybe with that comes a sense of peace as you retrieve any lost parts of your emotions.

Just to integrate that with your physical body.

Become aware of the contours of your mental body.

Maybe it's thoughts of past,

Present and future all coming together in this one form within the mental body.

Or maybe it's just an overall sense of your mental body in this moment.

And again this mental body might have a shape or a colour,

It might be an energy.

It's now grounding and integrating your mental body within the physical and the emotional bodies.

Maybe each body blends with the other to perfectly integrate in this time.

And as each body integrates,

Breathing a sense of peace but also alignment and integration.

And then a sense of the spiritual body.

Maybe for you that's a sense of connecting to your soul,

To your highest self,

To source,

Whatever that might mean for you.

Maybe this spiritual body has a coloured energy.

And allowing that spiritual body to be fully retrieved within the structure of the physical body,

Overlaid with the emotional body,

Overlaid with your mental body so that all subtle and physical bodies are now integrated.

And with it comes a sense of wholeness,

Completeness,

And that you have retrieved all parts of yourself at the end of this day or during your day.

And continue to breathe until you feel that your physical,

Emotional,

Mental,

And spiritual bodies are integrated as much as is possible in this present moment,

Ready for your week ahead.

Thank you.

And be aware in this state of consciousness I am practising Yoga Nidra.

I am practising Yoga Nidra.

I am practising Yoga Nidra which is the form of awareness.

And coming back to the natural rise and fall of the breath.

The breath moving into the body and the breath leaving the body.

Bringing into your awareness once more that thing that you brought to mind at the beginning of the meditation.

What is it that you need this week?

Allow that to rise to the surface and repeating it three times to irrigate the seed of thought.

What is it that you need this week?

And be aware I am practising Yoga Nidra.

I am practising Yoga Nidra.

I am practising Yoga Nidra which is the form of awareness.

Visualise the space in which you're lying to bring you back to the sense of the here and now in this room,

In this space.

Begin to allow your hearing sense to travel once more outwards to pick up any sounds.

Maybe the more definite sounds,

The more subtle sounds.

And then with awareness on the breath.

Drawing some deeper breaths into the body,

More life-affirming breaths into the body as we start to begin to think about waking from this meditation.

So if you're going to continue on to the rest of your day then fully integrating the awakening process.

And if you're continuing on into deeper sleep you can always switch off this meditation now.

And just maybe switch the light off and continue into a very deep nourishing sleep of which I hope you get a beautiful one this evening.

But if you're continuing on into the rest of your evening then taking some deeper breaths and wiggling fingers and toes.

Getting some movement maybe at the elbow joints,

Some knee joints.

Gently bring the knees up to the chest just to relax the whole of the lower spine.

Hari Om Tat Sat,

Hari Om Tat Sat,

Hari Om Tat Sat.

This yoga-nydra meditation is at an end.

I hope you have a nourishing sleep or rest of the day and may peace and love and happiness be always with you.

Namaste.

Thank you.

Reviews

Amazing…thank you

I really liked this meditation; your voice and the pace are both gentle. I enjoyed the background music and drifted off nicely. Thank you 🙏

So calming!

Beautiful

Beautiful. Thanks for a peaceful and wonderful meditation

🙏

This was perfect… I feel rested, peaceful, balanced and aligned. Thank you!

Very peaceful.

Lovely. I only wish I’d gone to sleep.

Very soothing voice, makes the practice easy

Lovely and so relaxing. Thank you and Blessings 🕊🪷

This meditation is gorgeous. It's slightly different to other yoga nidra practices. I got so much from this practice. Thank you for making this for us 🙏

Beautiful😍

Loved this help integrating experience and awareness

A superb pathway to unity - body, mind and spirit. Thank you.

Beautiful ! My favourite yoga nidra meditation ! Th