Yoga Nidra Inner Power

Yoga Nidra, aka Yogic Sleep, is a way of moving into a meditative state where the body emerges into deep relaxation while the mind stays awake and aware, thus bringing your brain into a theta brain wave state. This is the dream state where you experience complete rest and healing while still observing the mind. It is said that 30 minutes of Yoga Nidra equates to two hours of deep REM sleep.

This Nidra connects you to your own inner power and full abundance, bringing you inspiration from within.

Transcript

Hi,

Yogis,

And welcome to your Yoga Nidra session.

Start by making yourself as comfortable as possible wherever you are.

Starting to allow yourself to connect with how you feel in your body at this moment in time.

Just if you need to adjust or move or wiggle a little bit to help yourself start to settle in towards stillness.

And then gently bring your concentration first to your breath.

Noticing how your breath is moving in and out of your body.

And just check in with the breath,

No need to change it in any way.

But simply notice.

And then moving from the breath,

Just check in with the senses as you start to feel the support underneath you.

Wherever you are laying on or sitting on,

Noticing how you're being held here.

Held in comfort.

Moving toward relaxation in the body.

And just check to see if there's anything that you smell within the space you are in,

Or anything that you taste in the mouth.

Maybe here you start to close the eyes,

Or you can just keep a soft gaze on something that's not moving.

And seeing if you can tap into your mind's eye,

The imagination,

And allow yourself to visualize how you are right now in the space that you are in from a bird's eye view.

Seeing your surrounding,

And starting to move to the sense of hearing.

First checking in with the noises that are as far away from you as you can hear.

And then starting to notice any noise that's a little closer.

Maybe anything that you sense or hear within the space you are in.

And starting to notice the sound of my voice.

And then move in toward yourself,

Noticing the sounds of your breath and your body,

Maybe even your heart.

And then coming back to noticing how the breath is still moving in and out of the body.

Maybe a little slower now as you're starting to melt into relaxation and stillness.

And we will now begin our yoga nidra session.

So we start by creating a sankalpa.

And what a sankalpa is,

It's a very specific intention.

So it starts with the phrase I am,

And then you fill in the blank with a positive present tense statement.

And it might be something like I am rested,

Or I am peace,

Or I am powerful,

Or I am alive and vibrant,

I am whole,

Or anything else.

And just simply allow that to come forward from your innermost heart space.

And as you're listening into your heart space and seeing what pops up for you,

Then gently just say it to yourself three times in your mind,

Stating it with conviction,

As if it has already happened,

Letting that be your truth.

And then gently send your sankalpa off with your next breath,

Sending it with gratitude,

And come back to the concentration of the in-breath and the out-breath that is flowing through your body.

Now we will begin with the rotation of consciousness through the physical body.

So I will simply name a body part.

And what you'll do is you will follow along by just bringing gentle focus and awareness to that body part.

No need to move your body in any way,

But just gently focus there.

And then as I move on to the next body part,

Just gently follow along.

So when you're ready,

Starting to bring your awareness to the right thumb,

Right index finger,

Middle finger,

Ring finger,

Right pinky finger.

Bring your awareness to the palm of the right hand and the top of the hand,

Awareness to your forearm,

An elbow,

And inside the elbow,

Starting to notice the upper arm and bicep and tricep,

Moving your awareness to the right shoulder and the armpit,

Awareness to the right ribs,

And the waistline,

Right hip,

Thigh,

Knee,

Right shin,

And the ankle,

Awareness to the right heel,

And the sole of the foot,

And the top of the foot.

And then bring awareness to all five of your right toes,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

And then starting to bring awareness to the entire right foot,

Connected to the entire right leg,

Feeling this connection up the entire right side of the torso and fully connecting in the right arm,

Noticing how your entire right side is fully connected,

Fully aware,

And online,

Open and ready to receive.

And now gently start to bring your awareness to the left thumb,

Left index finger,

Middle finger,

Left ring finger,

And pinky finger,

Awareness to the palm and the top of the left hand,

The forearm,

The elbow,

And inside the elbow,

Noticing the left upper arm,

Bicep and tricep,

Left shoulder,

And armpit,

Noticing the left ribs,

And the waistline,

Left hip,

The thigh,

The knee,

Left shin,

Ankle,

The left heel,

And the sole of the left foot,

And the top of the foot,

Bringing awareness to all five left toes,

The big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

Starting to notice and bring your attention to the entire left foot,

Connecting to the entire left leg,

Feeling that connection up the entire left torso,

And finally feeling your left arm fully connected,

Noticing how your left side of your body is fully connected here,

Integrated,

Coming online,

Open,

And ready to receive.

And now we'll start to move up the back side of the body.

So gently start to bring your awareness to the soles of both feet,

Noticing both heels,

Both calves,

The back of both of your knees,

Feeling the awareness in your hamstrings,

Your glutes,

And your hips,

Noticing sensations in the low back,

The middle back,

The upper back,

Awareness to the shoulders and the tops of the shoulders,

And the back of the neck,

And the back of the head,

Bringing your attention now to the crown,

The top of the head,

The most top part of your body.

Now starting to move your awareness down to your forehead,

And the sides of your head,

Right side and left side,

Bringing awareness to the right temple and left temple,

Right eyebrow,

Left eyebrow,

And the space in between the eyebrows,

Third eye center,

Starting to notice your right eyelids and left eyelids,

And your right eyeball and your left eyeball,

Bringing awareness to the bridge of your nose and the tip of your nose,

Right nostril,

Left nostril,

Right cheekbone,

Left cheekbone,

Right cheek,

Left cheek,

And awareness to the lips,

Upper lip and lower lip,

Moving inside the mouth to notice the teeth and the sensations and the gums,

Noticing your tongue and the roof of your mouth,

Bringing awareness to your jaw,

And noticing now the back of your throat,

Moving down to the neck,

Front of the neck,

Right side of the neck,

Left side of the neck,

Right ear,

Left ear,

Right collarbone,

Left collarbone,

Starting to move your awareness down to the right side of your chest and the left side of your chest,

Noticing the heart center,

The sternum,

And the lungs and the ribs within the body,

And your heart,

Starting to bring awareness down to the solar plexus and the abdomen,

The belly button,

Move down awareness to the hip bones,

To the sacrum,

And all the way down to the pelvic floor,

The root chakra,

Now noticing how your full body is now connected,

Right side,

Left side,

Back body,

And front body,

Fully connected outside and within,

And now as you begin to breathe with this new awareness,

See if you can start to breathe with your full body,

Noticing how the breath is moving and traveling,

Maybe traveling down the spine to the fingers and toes,

Or maybe to a specific part in the body that needs a little attention,

Simply allow yourself some time to be here,

To breathe as your body is fully awakened consciously,

And yet you have stillness in the physical realm.

As you continue to breathe,

Now gently start to guide your breath to your solar plexus or the belly,

Really allowing the breath to fill up full with the inhale.

As you exhale,

Really releasing and just letting the belly go,

Noticing how soft the belly can be as you breathe,

While you also recognize the power that you hold within your solar plexus.

This gentle fire that you carry with you that brings you alive,

That brings you passion,

That allows you to really have momentum and drive to do anything you wish,

Anything you want in this world.

And so as you breathe into the solar plexus,

Start to bring in this feeling of full abundance,

Knowing that this is the sun radiating in your body,

Knowing that you can access this warmth,

This love,

This power within you to find that abundant space,

Knowing that you radiate abundance.

And so as you breathe into the belly,

Start to allow this radiance to be emitted from the belly and begin to shine,

Begin to shine as bright as you want,

As you've ever wanted,

Knowing that you have this power within you,

Knowing that with this energy,

That's carried along the breath,

You can do anything that you set your mind to.

So if there's something that you've been wanting or wishing for,

And you're waiting for some secret next step or some act of inspiration to help you move forward,

Just allow yourself this time in silence to really step back and listen to what you need to hear so that this energy space,

This third chakra can start to tell you all of the secrets that you have within you about how to access your power,

How to access your strength,

How to access pure abundance,

And how to move forward with that.

So allow yourself to sit here or lay here with your breath and the solar plexus,

The solar plexus,

Listening in and gaining the truth that lies within you.

So let's begin.

And gently start to send some gratitude to your solar plexus,

To this powerhouse that lives within you.

Gratitude for anything that you have learned from listening deep within yourself.

And gratitude for this energy that carries you forward with inspiration and momentum.

And now as we get ready to close our yoga nidra session,

Start to bring back to mind your sankalpa that you set at the beginning of your practice.

And if your sankalpa has changed in any way,

That's okay.

And if you forgot your sankalpa,

Feel free to make one right here right now.

But once you have your I am statement,

Again say it to yourself three times as if it is already true,

As if you already embody that which you seek.

And once you've stated your sankalpa to yourself three times,

Again just offering gratitude to yourself,

To your inner wisdom,

And for this practice.

And this is the conclusion of our yoga nidra session.

Feel free to stay resting here for as long as you like,

Or as long as you are able to.

And if you fell asleep,

That's okay.

I wish you sweet dreams.

Until next time,

I hope you know that you are so worthy,

That you are powerful enough to be able to do this.

Until next time,

I hope you know that you are so worthy,

That you are powerful beyond belief,

And you are loved.

Thank you for practicing with me today.

Take care.

Sending you love and light.

Namaste and Sat Nam.

Reviews

Loved it

I love your voice. It is clear, compassionate, confident. I appreciate having no other sounds that I often find distracting or interfering with what is being said. The positivity of your messages is inspiring. Namaste.

Beautiful practice! I loved how you explained sankalpa. The body scan was lovely and I love the spaciousness to listen.

Lovely pace and voice. Thank you! 🌸

This session is dynamic. The body part awareness includes so many more than usual and it gave me a deeper, fuller experience than I’ve had before. Thank you. 🙏🏻💜🕊✨

Lovely! Thank you!!

So wonderful. I am amazed how much energy and insight was encapsulated within a relatively short practice. Thank you.

Wonderful worlds and sweet silences. Feels just right. ✨

Thank you so much for this nidra session. I come back to it and sleep like a baby.

Remarkable 🙌💫💚🙏🌟

🙏🙏🙏 Namaste Hannah and thank you for this peaceful and powerful meditation.

great nidra, manu thanks!

Wonderful meditation Hannah my dear. The sunlight of the spirit shines through your voice! This yoga Nidra was absolutely comforting, I peacefully fell asleep and stayed asleep 😊🌷💕Namaste

amazing, fell asleep before it had even finished.Thank you

Very nice Yoga nidra practice. Good place and pleasant voice. Namaste. 🙏

Wonderful thank you.

What a beautiful Yoga nidra meditation - I loved it! ❤️