Yoga Nidra: I Have Everything I Need

This is a relaxing and nourishing guided yoga nidra meditation created around the intention, "I have everything I need." The purpose of yoga nidra is to weave awareness through the conscious, subconscious, and unconscious mind in order to reinforce patterns that exist or create new ones through neuroplasticity. Additionally, thirty minutes of yoga nidra is equivalent to two hours of restful sleep in how it restores the mind and body.

Transcript

Let's start by getting comfortable.

Lay yourself down on your mat or bed.

Cover your body with a blanket and support your head with a pillow.

And sometimes it's nice to use an eye pillow to cover your eyes or socks to keep your feet warm.

Take some time to make yourself cozy.

Allowing your body to get the wiggles out.

Once you feel comfortable,

Let your palms face upwards and lay on the sides of your body.

Or you can place one hand on your heart center and the other on your belly.

Make sure you're not touching anything or anyone else.

Let your eyes close and begin to relax the muscles around your eyes.

Allow this softness to transfer to the space in between your eyebrows.

Release the personality from your face.

Release it again.

And clench your jaw,

Maybe allowing your lips to separate naturally.

Let your breath continue to move on its own.

And start to observe the sounds around you.

Specifically outside of the space you're in.

And allow your mind to travel from one sound to the other.

Without any form of attachment.

Just witnessing what you hear.

Then hone your attention to the sounds you hear within the space you're in.

Continue to float from sound to sound as the observer.

Now refine your awareness to the sounds within yourself.

Listen to the sound of your heart beating.

The sound of your breath entering and exiting your lungs.

Allow your awareness to move even further inward to the less obvious sounds of your body.

From the center of your being,

Allow your sankalpa or intention to come forward.

Repeat to yourself,

I have everything I need.

Let your consciousness sit with this and continue to repeat it with your mind.

Feel the vibration of every word.

Allow it to illuminate your entire being.

Growing in intensity with each repetition.

Allow every cell to feel your sankalpa glow within you.

Feel the aliveness of your entire body.

And imagine your body as a warm white light glowing and luminous.

Then bring all the energy of the warm white light into the awareness of your right hand.

You might continue to feel warmth.

You might feel pulsing or tingling.

Magnetism or radiance.

You may not feel anything at all.

That's okay too.

Without altering the shape of your right hand.

Just notice what you feel there.

Allow the warm white light to focus on your right thumb.

Let it travel to your second finger.

Third finger.

Fourth finger.

And fifth finger.

Feel all five fingers glow in your right hand.

Feel the spark of all five fingertips.

From your fingertips allow the white light to drop into the palm of your right hand.

Moving to the back of your hand,

Drifting to your wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Wandering to your right side ribcage,

Right side waist.

Feel the white light in your right hip,

Thigh,

Knee,

Shin,

Ankle.

Allow the white light to carry through the heel of your right foot,

Sole of your right foot,

Top of your right foot,

Lighting up your big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Feel the illumination of all five toes on your right foot.

And from the tips of your toes,

Allow the white light to travel all the way up the right side body.

Feel the warmth of the white light on your entire right side.

Now transfer this radiance of warm white light to the left side of your body,

Allowing the light to hone in on your left hand,

Noticing what sensations you feel here.

Do you feel physical sensations of pulsing or heat?

Do you feel a spark,

Brilliance?

What sensations,

If any,

Are you aware of in your left hand?

Allow the white light to concentrate on your left thumb,

Moving to your second finger,

Third finger,

Fourth finger,

Fifth finger.

Feel the white light glimmer on all five fingers on your left hand.

Allow the white light to ignite your fingertips.

And from your fingertips,

Descend the warm white light into the palm of your left hand,

Flowing to the back of your left hand,

Moving to your wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Wandering to your left ribcage,

Left side waist,

Left hip.

Allow the warm white light to descend through your left hip,

Thigh,

Knee,

Chin,

Ankle,

Neck,

Belly,

Spine,

URL.

Traveling to the heel of your left foot,

Sole of your left foot,

Top of your left foot,

Lighting up your big toe.

Toe,

Third toe,

Fourth toe and fifth toe.

Feel the illumination of all five toes on your left foot and from the tips of your toes allow the warm white light to radiate all the way up the left side body and feel the entire left side of your body glow.

Now let the white light shine into the back body and feel your back body grounded and allow the warm white light to descend to your feet and specifically the soles of both feet rising to both heels,

Calves,

The back of both knees and brightening the back of your thighs and the back of your pelvis and shining on your tailbone and sacrum.

Allow the white light to move gently up your spine illuminating your lower back middle back,

Upper back traveling to both shoulder blades and let the warm white light glow in the back of your heart and then wander up the back of your neck in the back of your head.

Let the warm white light glow through the crown of your head and melt down to your forehead moving to the right eyebrow and the left eyebrow.

Allow both eyebrows to light up and then let the white light descend to your right eyelid,

Left eyelid,

Right cheek,

Left cheek,

Right ear,

Left ear,

Right side of your nose and right nostril,

Left side of your nose and left nostril and softening to your upper lip,

Lower lip,

Chin,

Jaw,

Tongue,

The roof of your mouth.

Swallow and feel the warm white light on the inside of your throat drifting to the right side of your neck and left side of your neck,

Right collarbone,

Left collarbone,

Right side of your chest,

Left side of your chest.

Allow the warm white light to shine through your heart center and continue to ignite your right side ribcage,

Left side ribcage and feel the glimmer of warm white light in your belly.

Become aware of the rise and fall of breath in your belly,

Your life force.

We'll begin to count the breath backwards starting at the number 11.

Each inhale and exhale will constitute one cycle of breath and you'll count 11 cycles backwards from 11 down to 1.

Inhale,

Exhale 11.

Inhale,

Exhale 10.

If you lose count or finish early,

Just go back and start over at 11.

Let go of count wherever you are and find a state of neutral.

Envision yourself underneath a night sky.

It is dark.

You see a few stars twinkling above you.

There is a new crescent moon shining just a sliver of light.

It is quiet,

Dark,

Still.

The world around you is asleep.

Call on an experience of nighttime.

Now release it and allow your mind to imagine daytime.

The sun illuminates the world around you.

The sky is blue and you see a few clouds floating by.

The world around you is lively.

There is light,

Movement,

Sound.

Call on an experience of daytime.

Now let it go.

Let your mind shift between these two sensations.

First feeling the still of night and then the busy day.

Night.

Day.

Night.

Day.

Night.

Day.

Draw your awareness to your third eye center and find a neutral state and cleanse the palate of your mind.

Remember a time when you felt restricted.

Allow this memory to transform into a physical sensation in your body.

What do you notice?

How does your body respond to a feeling of limitation?

Where does the sensation form in your body?

How is your breath influenced by feeling confined or restricted?

Your heartbeat,

Witness,

And then let it go.

Call on a feeling of liberation.

Remember a time when you felt completely free.

Where do you feel this in your body?

What sensations form through this feeling of being unbound?

What shape does it take?

How does your breath respond to being liberated?

Do you feel it in your heart?

Your fingertips?

Your mind?

Observe yourself?

Allow your awareness to travel back to your third eye center and find neutrality.

Let the influence of both restriction and liberation dissolve.

Reset yourself so that you do not feel a pull in either direction and from this place imagine the smell of peppermint,

The taste of sour candy,

The feeling of warm freshly clean sheets,

A double rainbow,

Catching up with a friend you haven't talked to in ages,

The texture of Play-Doh,

Going on a long walk by yourself,

The Statue of Liberty,

Britney Spears shopping for groceries,

Your father's voice,

Completing a to-do list,

A giant glitter bouncy ball,

A grass field on the edge of the woods,

A grass field on the edge of the woods,

A grass field on the edge of the woods.

Imagine yourself walking in a grass field at the edge of the woods.

You are barefoot and free.

You feel a light breeze dance across your skin,

Birds singing in the distance,

The chatter of the world within the forest to your right.

And as you continue to stroll through this grass field you notice three houses border the edge of the woods.

The first one made of wood with a rustic touch.

The second made of glass so clear you can see you directly through it.

And the third made of sleek,

Modern metal,

Almost foil-like.

You walk up to the rustic house made of wood and open the creaky door.

As you walk in to the house you see a younger version of yourself inside.

You begin to have a conversation with your younger self.

What do you say to this child version of you?

You then ask your younger self a question.

And your younger self replies with your sankalpa,

I have everything I need.

And you begin to make your way out of the rustic wood house and back to the grass field.

And you take a few more steps and meet the glass house.

You open the transparent door and see your present self.

You are doing exactly what you're doing now.

You see the truth in the life you're living in this moment.

You notice everything that encompass the transition from the self you saw in the rustic wood house to what is right in front of you in this clear glass house.

You make your way out of the house and bump your toe on the way out.

You look down and notice a doormat with your sankalpa printed on the top reading,

I have everything I need.

You continue to walk out of the glass house and back to the grass field at the edge of the woods.

You come to the metal foil-like house.

It is modern,

Polished,

And sleek.

You open the tall door in front of you and walk into an expansive room sheltering an older version of yourself.

One you have never seen before.

You notice what you look like.

You feel the vitality that your future self embodies.

You notice the shape your future life takes.

You join your older self in occupying the space and time.

You lock eyes and feel your older self intuitively communicate your sankalpa.

I have everything I need.

Your older self walks you out of the house and you continue to make your way along the side of the woods in the grass field once again.

You hear the voice of the forest to your right.

You notice birds singing in the distance.

You feel a light breeze dance across your skin as you continue onward,

Barefoot,

And free.

As you continue to stroll,

Start to invite a more spacious breath into your lungs finding more length with each inhale and exhale and start to awaken your body by wiggling your fingers and toes coming back into the space you're in.

Slowly and carefully roll yourself over to one side and let your body melt for one more breath.

Use your arms to guide yourself and back up to a seated position keeping your eyelids closed and draw your palms together to meet at your heart center and take one deep inhale and exhale release your chin down namaste

Reviews

Thank you! Like magic ✨️🥰

Great nidra, loved all of it💜💫

Very gentle and very relaxing 😌

Lovely warm voice 💕 I fell asleep so it must have been really nice 😆

Positive and relaxing. Very good way to drift into sleep.

𝚂𝚘 𝚙𝚎𝚊𝚌𝚎𝚏𝚞𝚕

I love your meditations!

Wonderful Nidra with great visualisations, very powerful. Thank you for spreading this experience of abundance 🙏🏽

Such a lovely yoga nidra, so calm and fluid. You also have a very pleasant voice.
👌🏻🪷

Wonderful visualizations. Your voice is so calming and the pace was perfect. I feel centered and relaxed. Thank you!

What a beautiful Nidra practice! Thank you for your wonderful guidance, beauty. Namaste 🤍✨