Whole Body Balancing Yoga Nidra

This meditation is perfect for an evening or weekend when you have time to unwind from your day or week. This is a whole-body reset and regeneration to help you find balance again. Yoga Nidra works on your physical, emotional, mental, and spiritual centers to help you let go of stress, anxiety, and tension. It is deeply relaxing and assists the body to restore its natural balance. Enjoy.

Transcript

So when you're lying down,

Take another couple of minutes to make yourself that extra 5 or 10% yummily comfortable.

Maybe take a couple of breaths,

Particularly the exhale breath,

Just to sigh out the day.

If it's the end of the day,

Then that sense of all of the tasks and the things that you've completed today and the good experiences that you've had today just to bring yourself into the present moment with a,

I've had a good day.

What have I done today?

What am I doing today that's brought me joy?

Take some moments to feel your body,

Not as in reaching out and touching a part of the body,

But just tuning into your really strong sense of the body,

Maybe touching the cushions and the duvet or the blankets or wherever you happen to be lying.

Have a sense of connecting the body to wherever you happen to be lying,

Feeling the touch of cloth against your skin,

Be it your clothes or a cover.

Noticing the subtle rise and fall of the breath,

The touch of the breath as it moves into your body through the nostrils,

Across the throat and down into the lungs.

So the rise and fall of the chest,

The breath is so exquisitely happening in this moment.

Allow yourself to make another couple of percent adjustment to the body just to really feel a sense of absolute yumminess in how you're lying.

Allow yourself to be fully supported by the floor or the bed or wherever you happen to be.

Let your body weight really sink into the bed or the floor.

Let every part of you surrender to this moment.

And the breath happening just to keep you presently aware.

And just notice the balance of the breath.

It's not very often a time when the breath is not balanced because there's always an in-breath and there's always an out-breath.

So allow yourself to notice,

I am breathing in now.

I am breathing out now.

I am breathing in now.

And I am breathing out now.

Just the breath.

Just the body lying here.

And allowing your mind to follow the breath in whatever way works for you.

So if you've been tuned into these meditations,

Then maybe now you're starting to follow a pattern and how do you normally bring your mind into connection with the breath.

And I find it's quite useful to just be aware of the senses.

So at this moment with your eyes closed,

You're aware of the darkness of the Chidakas,

Which is that space behind the eyes when you close your eyes and that sort of focus on the Ajna chakra between the eyebrows.

And also really allowing the hearing sense to allow every sound that might be happening around you.

That might be random sounds that you can hear in the background of where I am or the background of where you are.

Inside the room,

Outside the room,

Outside the building.

Maybe there's a subtle smelling sense as you breathe in and breathe out.

It might be the familiarity of your surroundings.

The familiarity of the taste sense.

Maybe it's something you've eaten not so long ago.

It's just a familiar sense of taste in the mouth.

And then the sense of touch.

The body being supported by the floor,

The touch of your clothes.

Even the touch of the air against any naked skin.

Being aware of the darkness behind the eyes.

The sounds that might be happening randomly around you.

The sense of smell.

Sense of taste and the touch.

All of these things happening in the present moment.

And actually the balance of the present moment where all things exist equally.

Allowing yourself to be here.

Maybe you need to retrieve a part of you that has been engaged in another situation.

Retrieve a part of your thinking mind that's been engaged in a relational conversation with someone else.

Having a part of your physical body that may have been engaged in a physical activity earlier on today or even this week.

Sense that you are bringing all of these parts of yourself into this moment.

To join the physical body.

Being aware of the emotional body in this moment.

Allowing all of the feelings and the emotions in this present moment.

And allowing the mental body all of the things in this present moment.

Let all the thoughts be here,

Whatever they might be.

And just noticing the darkness behind the eyes.

Sounds around you.

Just arising and passing.

And the familiar smell of the smelling scents in this moment.

And the sense of taste.

And the sense of touch in this moment.

And the awareness of the whole physical body.

The awareness of the whole emotional body.

And the awareness of the whole mental body.

It's really about allowing.

Allowing it all.

Notice that when you retrieve all of these parts of yourself and just have awareness of all aspects of your senses and all of the bodies.

That even in this moment that there is just balance even being aware.

And taking your awareness now to the very top of your head.

As we move effortlessly and easily around the body.

So maybe you're a visual person and in your mind's eye you visualize the top of your head.

Maybe you're a sensory person and you can just feel a familiar tingling or a vibration of the very top of the head.

Moving that awareness down now to the area between the eyebrows known as the Adshana chakra.

Emotional mental emotional physical spiritual body that is between the eyes.

Center of our intuition.

Taking the awareness down to the throat.

Shuddhi chakra the energy center for the communication channel for our bodies.

And taking the awareness down to your heart chakra center of the chest.

Seat of our relationship with love.

And taking the awareness down to the Manipura chakra between the area where the ribs meet below the breastbone.

Seat in the center of our willpower in the world.

And taking the awareness now down to the sacral chakra below the belly button.

Seat of our creativity.

Taking the awareness down now to the base of the spine the Mooladhara chakra.

The seat of our foundation in life.

Center of safety and security in our connection to our tribe and our community.

And feeling the left leg and the left thigh and the back of the knee.

And the knee and the shin and the calf.

And the ankle and the heel.

And the sole of the left foot.

And the top of the left foot.

The left big toe and the second toe.

The third toe.

And the fourth toe and the little toe.

Like a wave of awareness visualizing or sensing the left leg from the very top of the thigh all the way down to the tips of the toes.

Awareness now on the right thigh and the right knee and the back of the knee.

And the right shin and calf.

The ankle and the right heel.

And the right sole of the foot and the top of the foot.

And the right big toe and the second toe and the third toe.

Fourth toe and the little toe.

And the wave of awareness feeling the sense of the whole of the right leg.

And feeling the whole of both legs.

And the pubic bone.

And the tailbone.

And traveling your awareness all the way up the spine vertebra by vertebra.

So you were climbing the rungs of a ladder.

Each vertebra just becoming more and more aware up to the very top bone in the neck.

And traveling over the back of the skull.

And to the left side of the head and the right side of the head.

The right ear.

The right temple.

The right eye and the right cheek.

And the chin and the bottom lip and the top lip.

And the whole of the nose with the awareness on the breath coming in and going out.

And the left eye and the left temple and the left cheek.

And the left ear.

And the whole of the forehead.

And the whole of the jaw.

Traveling the awareness down the front of your neck to the notch of the neck.

And the left collarbone and the right collarbone.

And the back of the neck relaxing.

Soothing away any tension.

And allowing the right shoulder to drop into relaxation and calm.

And the left shoulder feeling the muscles just softening.

And noticing that left tip of the shoulder and the left top of the arm.

And the softening of the left armpit.

And the elbow and the forearm and the wrist.

The whole of the left palm.

And the back of the hand.

And the left thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

And traveling the wave of awareness down the whole of the left arm from the top of the arm to the fingertips.

Moving to the tip of the right shoulder.

And the top of the arm and the softening and relaxing of the right armpit.

And the right elbow.

And the right forearm.

And the wrist.

Palm of the hand.

And the back of the hand.

And the right thumb.

The index finger.

The middle finger.

Ring finger.

And the little finger.

And traveling that wave of awareness down the top of the arm through to the right fingertips.

And the front of the body.

The awareness down the chest to the belly button.

The softness of the belly and the pubic bone.

And now traveling the awareness down like a wave from the top of the head all the way down the front of the body,

The back of the body.

The left arm.

The right arm.

The left leg and the right leg.

Feeling the whole body.

The whole body.

The whole body.

And becoming 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 in which I rest.

Now bringing yourself back to the breath and the rhythm of the breath.

The balance of the breath as it comes in and as it goes out.

And as it comes in and as it goes out.

And now the breath is coming in and out of the left nostril.

The Ida Nadi.

Cleansing the Ida Nadi which is balancing the mental energy.

So feel and imagine that breath as you inhale and exhale just through the left side.

Through the left nostril.

The even and balanced breathing rhythm.

Taking the breath in through the left.

Out through the left.

In through the left.

And out through the left.

In through the left.

And out through the left.

Doing in your own time.

And out through the left.

Now gently taking your awareness to the right nostril.

As we cleanse the Pingala Nadi.

The Nadi related to our physical energy so that we have a balance between the mental and physical energy particularly if we're resting and sleeping after this meditation.

Taking your awareness to the right nostril and breathing in through the right.

And out through the right.

Breathing in through the right.

And out through the right.

Breathing in through the right.

And out through the right.

Allow your focus and awareness to take the breath in through the right side.

And release it through the right side.

And release it through the right side.

And then once more feel that you're breathing in and out balanced and evenly through both nostrils.

Breathing in both sides and breathing out both sides.

Breathing in both sides,

Breathing out both sides.

The natural balanced breathing rhythm.

Feeling that balance washing throughout the whole body.

The balance of the top of the body with the bottom of the body.

The balance of the left side of the body and the right side of the body.

The balance of the inner body and the outer body.

Balance of the emotions in relation to the body.

The peaceful,

Calm,

Balanced mental body in relation to the emotional body and the physical body.

Allowing ease and peace to return in this moment with the breath,

With the rhythm of life.

Be aware I am practicing yoga nidra.

I am practicing yoga nidra.

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

And in this safe vessel in which I rest.

Taking your awareness to a sandy beach,

Sand underfoot.

Blue sky above.

Clouds,

Fluffy white clouds wandering by.

The sense of feeling really grounded and balanced.

Noticing the turquoise blue ocean.

The sound and the sense and maybe even the smell of the sea lapping on the shore.

Noticing the greenness of the trees.

And the sound of birds singing above.

Noticing the sound of the waves on the shore.

The sound of the trees and the breeze blowing through the trees.

And the smell of a warm day.

Noticing the smell of your own skin.

The feeling of the sun on your skin.

And feeling the shade of the trees on your skin.

Feeling a sense of balance in nature between the sea and the sky.

And the sand and mother earth below you.

And the lush oxygen that's produced by the trees.

In this alone moment just in nature,

Noticing how you feel.

Balanced,

Easeful.

Energized.

Inherent health returning to every single cell of your body.

Most of all feeling peaceful.

Content.

Aligned.

And a sense of wellbeing in this moment.

And a sense of peace.

And becoming 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 in which I rest.

Bringing yourself back into this space in which your body rests.

The awareness now focused back on the hearing sense.

What is it that you can hear in this moment?

Noticing that the eyes are closed and that there is this dappled darkness behind the eyes.

Maybe it's even just dark or maybe it's still quite light outside and just noticing that your eyes are closed.

Seeing the familiar smell of the room around you.

And the breath arriving in the body and leaving the body.

Maybe now time to move the tongue and just to bring the tongue between the lips and notice that there might be a taste,

A familiar taste of being in this room in this moment.

Little movement of the lips and the tongue.

And then noticing the touch of the body where you're lying and the touch of the fabric of your clothes or the blanket or the cushions.

Becoming once more aware of this physical body that you had left behind like a shell while you went into your meditation space.

Bringing the awareness down to the palms of the hands and the tips of the fingers and creating a little movement in the fingers.

Gentle and subtle movement in the fingers.

And gentle and subtle movement down into the tips of the toes.

Bringing your awareness,

Palms of the hands and the tips of the toes.

The sense of the eyes being closed and the sounds around the body.

And the sense of smell and the sense of taste.

Maybe a little movement of the head.

And then two or three or four life affirming breaths,

Deeper breaths into the body so that you actually start to feel a sense of separation between the body and the space around you as you begin to move and to notice the you-ness of being in this moment.

And allow the breath to deepen and the fingers to move a little more and the toes to move a little more and a deeper breath into the body.

Maybe if you're at that place you can bring your knees up to your chest and just feel a sense of stretching into the spine.

So we begin to leave our meditation and if you are in the UK and you're preparing for bed then maybe just keeping this semi-relaxed space so that you can just drift towards your bed.

And if you are coming out of meditation and you're continuing on with the rest of the day then maybe taking some time just to be,

Just to be still.

Maybe just to open your eyes very gradually in the next two or three minutes.

Hariyom tat sat,

Hariyom tat sat,

Hariyom tat sat.

This yoga nidra meditation is now at an end.

May peace and love and joy be always with you.

Reviews

Very peaceful, thank you 🙏

Nice and gentle Yoga Nidra meditation, subtle music in background

This was a beautiful meditation. Soothing voice and lovely visuals and sensory prompts. I use this when I have a migraine to help with pain management and relaxation. Thank you so much. X

I woke up early and chose this meditation to just extend the stillness of the evening before getting up for my day. It was lovely and soothing and balancing as indicated in your introduction. Thank you so much.

Great voice & pace, thank you

That was wonderful. Thank you.

Wonderful

Thank you .🙏✨

Love this. Deeply relaxing and connecting to ones body. Thank you Gina 🙏