Yoga Nidra - Go Deep

Nidra, also known as "yogic sleep" is a very relaxed guided practice. The whole process is designed to be effortless. All you need to do is listen to the audio and be taken on a journey. With regular practice, the body and psyche are given space to self-repair.

Transcript

So,

Setting up for your yoga nidra practice,

You may like to lay the body down either on a bed or on the floor or on a couch.

It's a comfortable position and you're more than welcome to do it seated.

Ideally,

You'd like to create a nice long spine.

The lengthening through the spine will enable a free flow of breath.

So just giving your body the time now to create the settled position.

If you are laying down,

Maybe notice the legs can be wider than hips distance or hips distance apart.

Just ensuring that there is that sense of spaciousness through the lower back.

Really elongating through the spine.

This might mean taking a few more little movements through the body and then feeling the base of your skull resting down to the ground or to a pillow.

You do want to just take any final adjustments as you will receive the most benefit if you are able to remain relatively still.

Once you've established this relaxed,

Still position,

Just allowing the eyes to close and connecting to that sensation of the eyelids meeting,

The eyelashes interlacing.

Just allowing all the muscles in the face to relax around the temples and the jaw.

The shoulders soften.

And then just establishing with yourself now you will remain as still as possible for the duration of this neutral practice.

Then begin by becoming aware of sounds that you hear beyond the room or the space that you are laying or seated within.

You simply need to notice the sounds without attaching or labeling.

Just tuning into the tone or the sound.

And once you have heard it,

You will then move to the next sound.

So just gently circulating your awareness between the sounds just outside the room or the space that you are within.

Let that awareness expand even further out as far and as wide as you can imagine.

See if you can tap into the sounds you hear out in the distance.

Awareness just drifting one sound to the next.

Beginning to seek out sounds like a radar.

And then draw that attention back within the room or the space that you are within.

And notice the sounds you hear in this space.

Moving one sound to the next.

Awareness now comes within the body.

Tune into the subtle sounds within the body.

Not attaching to the sounds.

Just noticing,

Listening and moving to the next sound.

Letting go of the sounds.

You have an opportunity now to set a sankalpa,

Which is an intention or a resolve.

This is something you wish to see manifest in your life.

Maybe a quality or a feeling or something you are presently working on.

And you will frame this in the present tense as a short positive statement.

Perhaps framed with the words I am,

I have or I create.

Allow yourself some time now to tune into your heart and allow this to be a heartfelt intention.

When and if something arises,

Repeat it to yourself mentally three times.

Let go of that sankalpa.

I will now begin to rotate your consciousness around your body.

As I mention each body part,

Simply bring your awareness to that space or mentally repeat the word.

Bring the awareness to your right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Top of the right foot.

Soul of the foot.

Ankle.

Right calf.

Knee.

Thigh.

Right hip.

Right side of the waist.

Right side of the chest.

Arm pit.

Shoulder.

Upper arm.

Fore arm.

The right wrist.

Palm of the right hand.

Back of the hand.

Right thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Continue following the sound of my voice and let your awareness land on your left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Top of the left foot.

Soul of the foot.

Left ankle.

Calf.

Knee.

Thigh.

Left hip.

Left side of the waist.

Left side of the chest.

Left arm pit.

Shoulder.

Upper arm.

Elbow.

Lower arm.

Wrist.

Left palm.

Back of the hand.

Thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Continue tuning into the sound of my voice and become aware of the back side of your body.

The right buttock.

Left buttock.

Right side of the back.

Left side of the back.

Right shoulder blade.

Left shoulder blade.

The back of the neck.

Spine from base to top.

Awareness from the tailbone all the way up to the top of the spine.

Back of the head.

Top of the head.

The forehead.

Right brow.

Left brow.

The space between the eyebrows.

Right temple.

Left temple.

Right ear.

Left ear.

Space in the head between the ears.

The right eyelid.

The left eyelid.

The right eyeball.

Left eyeball.

Right cheek.

Left cheek.

The nose.

The very tip of the nose.

Upper lip.

Lower lip.

Both lips together.

The chin.

Throat.

Right collarbone.

Left collarbone.

The point between the collarbones.

Center of the chest.

The abdomen.

The lower abdomen.

Groin.

The very base of the pelvic floor.

The whole right leg from hip to toe.

The whole right arm.

The whole left arm.

The whole front side of the body.

The whole head.

The whole face.

The whole backside of the body.

Really sense the connection,

The backside of the body and the support beneath you.

See if you can soften into that space just a millimeter more.

Become aware of the whole body.

The whole body.

The whole body.

Let go of the body.

Tune into the breath.

Notice the smooth ebb and flow of your breath.

The gentle flow of the inhale and gentle flow of the exhale.

And then visualize the breath on the inhale traveling up through fingers,

Through toes,

Up through the limbs,

Up through the torso,

All the way to the center of the head.

And on the exhale the breath travels back out this pathway,

Out through the torso,

The limbs,

Exiting through the fingers and the toe tips.

Continuing to visualize the breath traveling up through the toes,

The fingers,

All the way up the body to the center of the head.

The exhalation allows the breath to flow all the way out until it clears through the fingertips and toe tips.

You may bring a visualization to this breath,

A silver or white line,

Letting it travel in and up through the body as you inhale.

And then down and out as you exhale.

Continue to notice the breath into the body and out of the body.

And then bring your awareness to the center of your chest.

Just notice the gentle rise and fall of the inhale and the exhale.

And counting backwards from twenty-seven.

Inhale chest rises twenty-seven.

Exhale chest falls twenty-seven.

Inhale chest rises twenty-six.

Exhale chest falls twenty-six.

Continuing this backwards count.

If you drift in and out return back to twenty-seven.

Or if you lose count again go back to twenty-seven.

There is no need to reach the number zero that is not the goal.

Continue following the movement in the chest and the backward count.

And then letting go of this counted breath.

I now ask you to recreate the following feelings,

Sensations in your body.

Feelings you have felt previously.

Feel the whole body heavy.

Feel the body utterly heavy as if it is sinking.

Whole body feeling incredibly heavy.

Shift the sensation to lightness through the body.

The whole body feeling incredibly light.

The whole body feels so light it can lepitate.

Shift the sensation to coolness throughout the whole body.

Every part of the body feeling cool.

Create that sensation of coolness throughout the entire body.

Shift that sensation to warmth in the body.

Whole body warm as though a summers day.

Whole body very warm.

And now create the sensation of despair in the body.

The whole body feeling despair.

Whole body experiencing despair.

Now shift that sensation to hope.

The whole body feeling hopeful.

Feel the sensation of hope in the body.

Now the feeling of frustration in the body.

Whole body feels frustrated.

Feel frustration in every part of your body.

Create the sensation of satisfaction in the body.

The whole body deeply satisfied.

Feel the body satisfied.

Letting go of these feelings.

Bring your awareness to your mind space.

Going to ask you to recreate the following images in your minds eye.

Visualize these images as best as possible.

Ten purple roses.

Ten purple roses.

A flowing stream.

A flowing stream.

A flowing stream.

A fluffy white rabbit.

A fluffy white rabbit.

A fluffy white rabbit.

Skeletons in a museum.

Skeletons in a museum.

Skeletons in a museum.

Muddy boots.

Muddy boots.

Muddy boots.

A field of corn.

A field of corn.

A field of corn.

A rain cloud darkening.

A rain cloud darkening.

A rain cloud darkening.

Incense burning.

Incense burning.

Incense burning.

Two hands held.

Two hands held.

Two hands held.

A small puddle on the earth.

A small puddle on the earth.

A small puddle on the earth.

A majestic sunset.

A majestic sunset.

A majestic sunset.

Begin to feel the warmth of the sun drawing onto your skin.

As you find yourself now in a very expansive,

Lush green field,

You notice your feet are bare and you can feel the earth underfoot.

You hear the sweet sound of birds up above.

You take your gaze up toward the birds in the sky.

You follow one particular bird with your gaze as it travels far into the distance and you spot a rainbow.

You notice all seven colors of the rainbow as each color bleeds into the next.

You decide to wander in the direction of this rainbow.

Completely mesmerized by its colors,

You continue to walk in this direction.

You feel a warm breeze flow through your hair.

As you continue to travel through this field,

The rainbow appears to seem farther and farther away.

You're walking further and further toward a hitch in the distance.

You reach this hitch and you see just beyond it is a rocky path.

You make your way over the hitch and begin to travel down this rocky path.

The path begins to steepen.

You continue to walk down the path.

It begins to spiral like a spiraling staircase and you continue to go deeper and deeper and deeper down.

The rocky path begins to crumble.

Suddenly you find yourself falling and then as a floating through space,

You are suspended in mid-air.

You slowly float down and down until you land in a soft cloud.

Feeling supported,

This cloud carries you forward until you reach a clearing.

You find yourself in a separate field.

Once more in the distance you notice a glimmer of colors.

It is the other end of the rainbow.

Beneath the rainbow is a golden temple.

You approach the temple.

Gently you open the door.

You walk inside.

In the very center of this temple there is an altar.

Beside the altar is a small inviting cushion.

You decide to take a seat on this cushion.

Then you see on the altar as you are seated on the cushion that there is a thousand petaled lotus flower.

You gaze at this flower in contemplation.

You look right to the center and within the center an image appears.

There is someone gazing back at you who brings you a deep sense of warmth and compassion.

You continue to contemplate this being within the flower.

Feeling the sense of warmth and compassion flowed through the body.

Magically this lotus flower dissolves.

And once more you are on this fluffy cloud that transported you previously.

This cloud takes you up and up and up into the sky.

You look down and you can see the field that you came from.

Magically the cloud glides down to this field.

You safely land on this field once more feeling the earth beneath your feet.

Hearing the sweet sound of birdsong.

You have arrived back here but you maintain the sensation of warmth and compassion throughout the whole body.

You look up at the infinite sky.

Now bring your awareness to the very back of your mind and as if looking out from behind closed eyes.

Looking out into this infinite formless space ahead.

Notice the chitakash,

The mind space.

This is an infinite formless space as infinite as the sky.

Just allow yourself to watch on as a witness out into this infinite space.

Letting anything arise here.

Thoughts,

Colours,

Images,

Reflections or simply space.

Allow whatever arises to just pass by like a cloud in the sky.

Once more return to your sankalpa,

The very same sankalpa or intention you set at the beginning of the practice.

Repeating it mentally three times with full conviction visualising the sankalpa coming to fruition.

Allowing this beautiful sankalpa to be dropped like a pebble into the pool of your deep consciousness.

Realising that it will manifest.

And then beginning to bring your awareness back to your breath.

That gentle ebb and flow of the inhale and the exhale.

As you begin to visualise the body and where it is positioned and the space you are within.

And as the breath is deepening just slightly you become aware of the energy and form within your body.

You become completely conscious of the whole body.

The whole body.

The whole body.

Feeling into that support beneath the body.

Parts of your body that are connected to the sense of groundedness.

Over time you may wish to bring some gentle movements through the body.

Allowing yourself some nice conscious breaths.

As this yoga and intra practice has come to a close.

Namaste.

Reviews

Put me right to sleep

Excellent!

Loved the pacing, spaciousness, and visualizations in this yoga nidra. Thank you!

I REALLY ENJOYED IT. TX

Thank you Hanna for a really satisfying session .

Beautiful visualizations!

Beautiful- thank you 🙏