Calm And At Ease: Yoga Nidra NSDR

The focus of this practice is "I am calm and at ease." As you relax, this meditation helps to restore balance, reduce stress, and bring calm to your body and mind. It’s perfect for those seeking to recharge naturally, finding a sense of deep relaxation and renewed energy all at once.

This meditation will guide you into a state of profound relaxation, where you'll experience the soothing (and healing) effects of alpha and theta brain wave activity. It is a perfect tool to bring balance and calm to a busy or stressful day.

Transcript

Welcome to this deep relaxation practice and guided meditation focused on being calm and at ease. Lying down comfortably or sitting supported, Choose a position where you feel very comfortable. Settling in and taking pause from the busyness of your day. When you are ready close your eyes and take a deep breath in and as you breathe out release into the comfort even more. In the practice which follows you are going to develop the feeling of deep relaxation in the body. It is not necessary to deliberately relax your muscles, Simply develop the feeling of relaxation. It is like the feeling you have just before sleep when relaxation becomes deep and try to keep yourself completely awake. During this practice you are functioning on the levels of hearing and awareness and so there is nothing to do except to follow the voice. Don't bother trying to intellectualize or analyze the instructions, Simply follow the voice. If thoughts come to disturb you from time to time, Do not worry just allow the thoughts to pass by like clouds floating in the sky. Become aware of sounds in the distance, Become aware of the most distant sounds that you can hear. Move your attention from sound to sound. Gradually bring your attention to closer sounds, To sounds outside the building and then to sounds inside the room. Now develop your awareness of the room. Without opening your eyes visualize the four walls, The ceiling, The floor, Your body lying or sitting in the chair. Visualize your body lying or sitting in that space. Become aware of your body in space. Become aware of the space that your body takes up in space, The whole body in space. The resolve for this meditation is I am calm and at ease. You the feeling of deeply knowing calm and ease. I am calm and at ease. Now you will move your consciousness through the different parts of the body. As quickly as possible the awareness will jump from part to part. Please repeat mentally the name of each part and simultaneously become aware of that part of the body. The practice begins with the right hand, Right hand thumb, Second finger, Third finger, Fourth finger, Fifth finger, Palm of the hand, Back of the hand, The wrist, The lower arm, The elbow, The upper arm, The shoulder, The underarm, The right ribs, The right waist, The right hip, The upper leg, The knee, The lower leg, The ankle, The heel, The sole of the right foot, The top of the foot, The big toe, Second toe, Third toe, Fourth toe, Fifth toe. Move your awareness to the left hand, Left hand thumb, Second finger, Third finger, Fourth finger, Fifth finger, Palm of the hand, Back of the hand, The wrist, Lower arm, Elbow, The upper arm, The shoulder, The underarm, The left ribs, The left waist, The left hip, The upper leg, The knee, The lower leg, The ankle, The heel, The sole of the left foot, The top of the left foot, The big toe, Second toe, Third toe, Fourth toe, Fifth toe. Move your awareness now to the back of your shoulders, Right shoulder, Left shoulder, Right shoulder blade, Left shoulder blade, Right side of the back, Left side of the back, Right buttock, Left buttock, The spine, The whole of the back together. Moving now to the top of the head, Top of the head, Forehead, Right eyebrow, Left eyebrow, The eyebrow centre, Right eyelid, Left eyelid, Right eye, Left eye, Right ear, Left ear, Right cheek, Left cheek, Nose, Upper row of teeth, Lower row of teeth, Chin, Jaw, Throat, Right collarbone, Left collarbone, Right chest, Left chest, Middle of the chest, Upper abdomen, Lower abdomen, Whole of the right leg, Whole of the left leg, Both legs together, Whole of the right arm, Whole of the left arm, Both arms together, Whole of the back, Whole of the front, Whole of the head together, Legs, Arms, Back, Front, Head, Together, The whole of the body together, The whole of the body together, The whole of the body together. Gently move your attention to the natural ingoing and outgoing breath, Feel the flow of your breath in and out of your lungs, Do not try to change the rhythm, The breathing is natural, Automatic, There is no effort, Maintain awareness of your breath, Complete awareness of breath. Now concentrate your awareness on the movement of your navel area, Concentrate on your navel movements, With each and every breath the navel expands and contracts, Rising and falling slightly with every breath. Concentrate on this movement in synchronization with your breath, Go on practicing but be sure that you are aware. Now start counting your breaths back from 27 to 1 like this, 27 navel rising, 27 navel falling, 26 navel rising, 26 navel falling, 25 navel rising, 25 navel falling and so on, Say the words and numbers mentally to yourself as you count your breaths, If you make a mistake don't worry, Just go back to 27 and start again. Now stop your counting of the navel breath and shift your attention to the chest, Please shift to the chest, Your chest is rising and falling slightly with each and every breath, Become aware of this, Continue concentrating on the movement of your chest and start counting backwards from 27 to 1 in the same way as before, 27 chest rising, 27 chest falling, 26 chest rising, 26 chest falling, 25 chest rising, 25 chest falling and so on. Again repeat the words and numbers mentally to yourself as you count back to 1, If you lose count just go back to 27 and start again. Now focus your awareness on developing the feeling of heaviness, Each part of your body is becoming heavier and heavier, Feel the right leg heavy like stone sinking into the surface beneath you, Feel the left leg becoming heavier and heavier sinking into the surface beneath you, Now feel heaviness in the hips, Back, Chest, The whole of the torso sinking into the surface beneath you, The shoulders are sinking, The arms and hands and head are heavy and are sinking down into the surface beneath you, The sensation of heaviness in the whole body, The entire body is heavy like stone, Now completely let that go, Release the sensation of heaviness from every part of the body, Feel every part of the body filling up with lightness like a helium balloon, Body becoming lighter and lighter, The right leg is becoming light lifting up, The left leg is filling up with lightness floating up, The right arm is light, The left arm is light, The hips, Torso and head are as light as air, Lightness through the entire body, Now let go of the sensation of lightness, Allow your body to gently release the feeling of lightness, Notice that you can create or let go of the sensations of heaviness and lightness anytime you need, Moving now to a visualization, Imagine yourself in a park in the early morning, The sun is rising and the park is deserted, It is a beautiful park, Calm and peaceful, You walk across the grass, Listen to the birds sing as they welcome in the new day, There are gardens of flowers, Roses, Yellow, Pink, Red, Purple, You may smell their fragrance, You see the early morning dew drops on their petals, Nearby there is a large calm pond, You see golden fish swim in and out among the water lilies, You watch their graceful movements, You walk between trees, Beautiful trees, Wide spreading trees and tall trees, You come to a clearing surrounded by a circle of large beautiful trees, In the middle of this clearing is a blanket and cushions just for you, This space to have light surrounding it, It feels as though it is here just for you, You walk over to the blanket and make yourself comfortable as you sit down, You look at the trees surrounding you and feel safe and protected here, You close your eyes and become still, Deep peace and calm envelops you as the sounds fade into the distance, Feeling the deep calm, Feeling completely at ease, Continue your awareness of this calm and ease throughout your mind and body, Now is the time to state your resolve that you made at the beginning, I am calm and at ease, Repeat this now three times clearly with full awareness and feeling of living with calm and ease, I am calm and at ease, Become aware of your breathing, Become aware of your natural breathing, Invite your presence to return to your physical body, You can feel your body, Your arms and legs and fingers and toes, Begin to slowly wake your body by deepening your breath, Slowly breathing into your body, Develop awareness of the room, The walls, The ceiling, Become aware of the sounds outside the room and the sounds inside, When you are ready, Start moving or gently stretching your body, Take your time, When you are sure that you are wide awake, Sit up slowly and open your eyes, This practice of yoga nidra is now complete.