Yoga Nidra: Your Right To Rest

This is a luxurious, gentle, deeply restorative Yoga Nidra, ideal for afternoon or evening use, reminding you to give yourself permission to enjoy sacred, healing rest. It includes a spacious period of settling, with progressive muscle relaxation. I recorded this as a Yoga Nidra for Summer, and speak to the transformative nature of the fire element - but is appropriate for all seasons, encouraging you to tend your inner fire!

*While not specifically intended for sleep, there is no ending bell.*

Transcript

Thank you so much for joining me today to practice Yoganidra.

My name is Hillary Jackendorf and today's Yoganidra meditation is a practice for the season of summer.

The energy of summer is the energy of rapid transformation.

The kind of transformation that comes through the element of fire.

During the summer,

The energy of fire can be quite intense,

So we have to tend to our inner fire carefully.

We have to make sure that it doesn't burn out and we also have to make sure that it doesn't consume us.

To manage the energy of fire and make sure that we have the bandwidth to handle the rapid transformation that can occur,

We have to prioritize rest because through rest,

My friends,

We rise.

If you're joining me for the first time for Yoganidra,

This practice is done from a comfortable lying position.

So feel free to take your time and get a comfortable space set up for yourself where you can rest deeply.

Ideally,

We practice Yoganidra lying on the back in Shavasana.

And Shavasana is a yogic pose whereby the feet are about hip width apart and the arms are alongside of the body but not touching the body with the palms facing either up or in.

And this is to minimize sensory contact and stimulation so that your nervous system can be completely rebalanced through this practice.

Now if that position that I've described is not appropriate for you for any reason,

Please feel free to adjust.

Feel free to modify so that you will be as comfortable as possible.

You might like to have some support underneath of your knees to help create a feeling of ease in your lower back.

You might like to have some support under your head as well,

Especially if you're practicing lying on the floor.

Make sure that the temperature of your space feels appropriate.

If air conditioning is blowing directly on you,

That could be a bit distracting.

So you might like to adjust accordingly.

Make sure that the light in your space feels right too.

If it's midday and the room is quite bright,

You might like to put a thin scarf or even a clean sock over your eyes if you don't have an eye mask or eye pillow.

If you're particularly snoozy today,

You might like to put a gentle timer to bring you back to wakefulness at the end of the practice.

And if you are practicing using your phone,

Make sure that it's set to do not disturb.

Quite a few things to consider to ensure that you can really make the most of this time,

That you can really rest deeply.

If you are new to Yoga Nidra,

This practice is a practice of letting go.

All of the guidance offered is offered in that spirit.

So please follow along with the instructions given,

But don't be too concerned if you miss a cue or two.

This is a practice of non-doing,

A practice of embodying a sense of effortless ease.

So making any last minute adjustments to your posture,

Your positioning,

We'll begin with a short practice to prepare.

So if you're just coming out of a period of doing,

A period of activity in your day,

You might need a few minutes to wind down.

So this practice will serve to prepare you for Yoga Nidra more fully.

We'll simply be practicing a technique called progressive muscle relaxation,

Whereby we tense different parts of the body and breathe naturally while maintaining this tension.

And then on an exhalation,

We'll release the contraction.

So beginning by feeling into the right leg from the hip to the toes,

Just sensing and feeling the right leg.

The smallest movement possible,

Engage the muscles here,

Breathing naturally throughout.

On an exhalation,

Let go of the contraction,

Softening the entire leg.

Notice any sensations that remain,

Movement of energy,

Perhaps tensions released.

Add your awareness now over into the left leg and just feel it just as it is.

Again with the smallest movement possible,

A very subtle contraction,

Engage all of the muscles here,

Breathing.

On an exhalation,

Let go of the contraction,

Feeling your entire left leg softening,

Releasing.

Guide awareness to your right arm,

Feeling it from the shoulder joint to the tips of your right fingers.

Very gently engage the muscles here,

Squeezing the hand into a fist,

Activating the entire right arm.

Breathing naturally.

On an exhale,

Release all of the muscles in the right arm and hand,

Noticing the flood of energy,

Sensation in this area of the body.

Guide your attention now to the left arm,

The left hand,

Just beginning by sensing and feeling,

Nothing else.

Sensing and feeling the left arm and hand.

Very gently contract all of the muscles here,

Breathing.

On an exhale,

Letting it all go.

Move your attention now to your back and your shoulders,

Feeling into the contact with the surface beneath you.

And very gently squeeze your shoulder blades together.

Light a slight arch in your back.

Hold this contraction.

And on an exhalation,

Release completely.

Release sensations that remain.

Guide awareness now to the chest and abdomen.

And very gently contract the muscles in the chest and abdomen.

Keep breathing.

Smooth,

Even breath.

And let it all go.

Having an awareness of your entire body,

Bring tension into all parts at once.

The face,

The neck,

The buttocks,

The arms,

The legs,

The back,

The chest.

Feel contraction,

The whole body active.

And with a sigh,

Let it all go.

Feel your whole body from the top of your head to your toes softening.

Notice the effects of this simple practice on body and mind.

And take a moment or two now to fine tune your position,

To adjust.

If you could be even the slightest bit more comfortable,

Make it so,

Ensuring that there's a feeling of balance and symmetry in your body.

Really take the time to honor your body's need for comfort.

We're going to address a practice of letting go.

And it's very difficult to let go if we are not comfortable physically.

And once you've found that sense of comfort and ease,

Let yourself settle into stillness,

Into rest.

Realize that during this time,

You can let go of all of your responsibilities.

You can let go of all of the roles that you play in your life and in the world.

And you can just rest.

You can just be.

Surrender yourself fully to the present moment and all that it contains.

Surrender yourself fully to this practice of deep healing rest.

Begin to consciously soften your body.

Breathing at the top of your head and seeing if you can feel your scalp softening.

Move your attention down into your face,

Creating a sense of ease in the forehead,

More space between the eyebrows.

Feel that line of contact between your upper eyelids and your lower eyelids.

Feel that sensation of softness in the eyes.

Bring your awareness down into your jaw and see if you can create greater ease here by relaxing your tongue inside of your mouth.

Keep moving your attention down your body,

Softening your shoulders even,

Creating a little more space between your earlobes and your shoulders.

And keep moving your attention down your body,

Softening each part as your awareness lands upon it.

Keep moving your attention through your body,

Softening each part,

Letting go of all remaining holding.

Any residual tension you might be carrying from your day,

From your week.

Now begin to feel into the back of your body and the sensation of contact your back body makes with the floor or bed beneath you.

And just very slowly move awareness from your heels all the way up to the back of your head,

Sensing these contact points,

Sensing the touch of your body to the surface beneath.

Explore creating the felt sensation that with each breath in the surface supporting you rises to hold you even more firmly.

Each breath out,

Your body softens,

Your body spreads over the surface beneath.

Inhaling feel that sense of being held,

Being supported.

Feel deep sense of letting go.

Three more breaths like this.

Redirect your attention now to any sounds that you can hear.

Let your sense of hearing be the most important thing in this moment.

See if you can sense which sounds seem to be entering in through the right ear.

And which sounds seem to be received by the left ear.

Begin to observe any sounds in the background,

Any subtle sound vibrations.

Begin to sense the sound of silence from which all of the sounds arise and return.

Let yourself connect to that deep,

Still sound of silence.

And into that silence speak your intention for your life,

Or perhaps for this season of your life.

If nothing comes to you,

You might like to simply say,

I am safe to let go.

And repeat your intention to yourself mentally three times now.

At this time in the practice,

The awareness will go on a journey through the body.

As each part of the body is named,

Feel into it,

Let it soften,

And mentally repeat its name.

Beginning on the right side,

Feel into the right hand thumb.

Sense the thumb softening.

Mentally say right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the right hand.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Right armpit.

Side of chest.

Waist.

Hip.

Thigh.

Knee.

Shin.

Ankle.

Soul.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Whole right side of the body.

Guide awareness to the left side.

Left hand thumb.

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the hand.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Left side of chest.

Waist.

Hip.

Thigh.

Knee.

Shin.

Ankle.

Soul.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Whole left side of the body.

Guide awareness to the back body and just feel each part as it's named.

Sensing and feeling the heels.

The heels.

Backs of the legs.

Buttocks.

Fore back.

Middle of the back.

Upper back.

Shoulder blades.

Back of neck.

Back of the head.

Top of the head.

Forehead.

Temples.

Eyebrows.

The eyebrow center.

Eyes.

The ears.

Cheeks.

Nose.

Lips.

Jaw.

Chin.

The whole face.

Front of the neck.

Throat pit.

Right side of the chest.

Left side of the chest.

Heart center.

Upper abdomen.

Navel.

Lower abdomen.

Pelvis.

Entire right leg.

Entire left leg.

Both legs together.

Awareness to the whole right arm and hand.

The whole left arm and hand.

Both arms and hands together.

Awareness to the torso.

The torso,

The neck,

The head.

Head,

Neck and torso all together.

Awareness to the whole right side.

Whole left side.

The whole back.

The whole front.

The whole body.

The whole body at rest.

The whole body at ease.

The whole body letting go.

Breathe in the stillness of the body.

Begin to detect the gentle movement of the effortless,

Spontaneous breath.

And sense the subtle movement of the abdomen with each and every breath.

With each inhale,

Notice the slight rise of the navel.

And with each exhale,

Notice the slight fall.

As the body breathes,

Begin to count each breath here at the navel center.

Counting backwards from the number 27 like so.

Navel rises 27.

Navel falls 27.

Navel rises 26.

Navel falls 26.

And so on.

If the count is lost,

Simply begin again at 27.

Counting the breath.

Being connected to the breath in the abdomen.

Let go of the count.

Let go of the breath.

And guide attention into the space of the heart.

Excess of felt experience of the heart space,

Whatever that means for you.

Simply come to rest in this inner sanctuary.

Of stillness,

Spaciousness,

And peace.

Drift attention now.

Into the space of the mind.

Gaining access to the sense of sight with eyes closed.

Begin to visualize the following images or experiences in the space of the mind.

Visualizing yourself dancing around a campfire.

Dancing around a campfire.

The warmth of the sun on your skin.

The warmth of the sun on your skin.

Resting deeply upon the earth in the shade of a favorite tree.

Resting deeply in the shade of a favorite tree.

The soles of your feet on warm sand.

The soles of your feet against warm sand.

Hugging a dear friend.

Hugging a dear friend.

A volcano erupting in the distance.

A volcano erupting in the distance.

Standing barefoot on a pebble beach.

Standing barefoot on a pebble beach.

A snake shedding its skin.

A snake shedding its skin.

A blacksmith hammering iron over hot coals.

A blacksmith hammering iron over hot coals.

A sleepy summer afternoon.

A sleepy summer afternoon.

Bonfire by a lake.

Bonfire by a lake.

Wading in the shallow water of the lake as the fire burns behind you.

Wading in the shallow water of the lake as the bonfire burns behind you.

Locking eyes with a playful fox.

Locking eyes with a playful fox.

Phoenix rising from the ashes.

Phoenix rising from the ashes.

Taking flight.

Let these images fade from view.

And just gaze into the space of the mind.

Visualize the words of your intention appearing written across the screen of the mind.

Remembering the intention that you set at the beginning of practice and reconnecting to your natural breath.

Just sensing the touch of the air in your nostrils cool on the inhale,

Warm on the exhale.

And shift attention to your ears welcoming back in sounds of the day.

Listening carefully.

As you receive each sound,

Name it,

Identify it,

Connect to it fully.

Begin to feel back into sensations,

Sensing the touch of the air to your skin.

Sensing the touch of your clothes to your skin as well.

Feeling into the weight of your body resting upon the earth,

Held and supported.

Remember the room in which you are lying,

Aware of the direction that you face.

Visualizing the space around you.

Become fully reconnected to your body.

Become grounded in your body.

Increase your connection to your body through your breath.

Deepening your breath now.

Sensing your inhale,

Extending your exhale.

And as you continue to deepen your breath,

Be aware that you have been practicing yoganidra,

Yogic sleep,

And that the practice is now complete.

As you feel ready to do so,

Introduce gentle movements,

Wiggling your toes,

Your fingers.

And taking your time in the space between unwinding that pattern of rushing,

Creating a new pattern of savoring,

Of enjoying.

And when you feel ready,

You might like to squeeze your knees into your chest,

Or maybe take a gentle twist.

Or maybe simply roll onto your right side and give yourself a little squeeze here.

As you prepare to transition back into your day,

Be aware of how you have transformed through this practice.

How this practice of sacred rest has allowed you to tend to your inner fire,

To keep it burning,

To maintain your energy in this season of transforming.

Thank you so much for taking the time to practice with me today.

Keep burning bright,

My friends.

As always,

Have a good night.

Reviews

Very nice way to go to sleep. I'm glad this meditation found me last night. I can't remember hearing the end of this meditation. Thank you very much. Have a wonderful day 🙏 ❤️ 🙂

I enjoyed your choice of visualizations. Thank you for the beautiful words and images

Very nice yoga nidra with different deepening actions involved. Calming voice and in balance with the music in the background. Not to fast, not to slow, down to earth, perfect for me! Thanks 🙏

Thank you.Great.I really enjoyed.Much Love and Peace ❤️✌️

Love the muscle tightening and release! Slept like a baby 🥰 Thank you 🙏

Super restful, thank you 🙏🏼💓🙌🏻

An extended slow deep rest. Great to get your energy back.

Felt so relaxed that I fell asleep. Thanks for your calming voice.

Very deep and nice practice at the right rythm. Thanks

Wonderful soothing and calming. Thanks, too, for stating the reasons we start in shavasana--I've not always been good at listening to that instruction but now that I know why, it makes sense and it does help!

Soft soothing voice. Very nice yoga nidra to nap with.

I enjoy Hilary’s meditations. Her voice is just right for listening to. The recording quality is good so it’s soothing to hear

I keep returning to this wonderful yoga nidra meditation whatever time of year it is and I am really looking forward to starting your course. I have Chronic Fatigue and your introduction reminds me that it is okay to rest. Thank you very much 🙏

Just what I needed, I did not get enough sleep and now feel completely rested!

Thank you, that worked out perfectly because of your clear teaching..💚

Perfect relaxation. Completely blocked my pain. Thank you. 🙏

So peaceful. 🧡🧡
Helped me relax into a very deep sleep. Thank you 🙏 for sharing this meditation 🧡🧡💖💖

So restful and relaxing—a pocket of peace in my day. Thank you so much, Hilary. Your Nidras are really excellent. 🙏🏻💚

Thank you Hilary for another excellent yoga nidra. Your soothing voice and gentle pacing are perfect for drifting off 🙏🏻💤

Thank you for this beautiful meditation. Delighted to discover more about yoga nidra.