Yoga Nidra: Relax & Regenerate
This Yoga Nidra was recorded for a dear friend and is recommended for anyone who is feeling scattered. Let yourself have this time to relax, settle back into the earth, and bring in all the little parts of you that have been scattered across the world. A simple yes efective Yoga Nidra, to relaxm calm, and cultivate your inner sense of fullness.
Transcript
All right,
So lying down,
Getting yourself really comfortable,
Giving yourself a wriggle,
Maybe just taking a moment to scrunch up the fingers,
Roll the wrists,
Just release anything out through the hands,
And then scrunch the toes up,
Wiggle the toes,
Kind of roll the ankles around,
Releasing,
And then giving them a nice big scrunch,
And then release,
And sink down,
And then do the same with your face.
Scrunch the face up,
Open the mouth really,
Really wide,
The jaw over to one side,
Then the other,
Giving the face a nice big stretch and then scrunch it up really,
Really tight,
And release,
And just let the face melt.
And then bringing the awareness to your breath,
Taking a nice big breath in through the nose,
And out through the mouth.
Just taking a couple of breaths in this way,
Filling yourself up on the inhale,
And just releasing and relaxing on the exhale.
Really let the body just let go and sink on the exhale.
And then just bring the awareness to any sounds in the distance,
Noticing any distant sounds,
Just scanning like a radar,
Noticing and moving on,
Noticing and moving on.
And then bring that awareness of sounds to the room that you are in,
And scanning like a radar,
Just noticing a sound and moving on,
Noticing and moving on.
And then bring the awareness into the body to that point in between the ears inside the head.
Just notice any sounds on the inside.
Heartbeat,
Blood flowing,
Ears relaxing.
And then relax the ears.
And from this point,
The center point,
Look out through the third eye,
As if you're looking out of a window.
And through this viewpoint,
Just imagine the room that you are in,
Imagining the ceiling,
The walls,
Furniture,
Visualizing the ground.
And then visualize yourself lying on the ground.
Just notice how peaceful you look.
Restful,
And at ease.
Let that be a comfort to you.
The body is safe.
And then come back inside to that point in between the ears.
Just settle into the body,
Feeling the ground beneath you.
Then just say to yourself,
I am practicing yoga nidra.
I will not sleep.
I am practicing yoga nidra.
I will not sleep.
I am practicing yoga nidra.
I will not sleep.
And then again,
Grounding the whole body,
Feeling the ground beneath you.
And as we name the parts of the body,
Just visualize or bring your attention to that part of the body.
And then relax.
Starting with the right side.
Starting with the right thumb,
Right index finger,
Middle finger,
Ring finger,
Little finger,
Finger and thumbs together,
Back of the hand,
Palm of the hand,
The whole of the right hand.
Relax.
The right wrist,
The lower arm,
The elbow,
The upper arm,
The right shoulder head,
Top of the shoulder.
Relaxing the whole of the right arm.
Relaxing the right armpit,
Side of the ribs,
The waist,
The right side of the torso,
Coming down to the right hip,
The right thigh bone,
The top of the leg,
Back of the leg,
Top of the right knee,
Back of the knee,
Right shin,
Calf muscle,
The heel,
The ankle,
Top of the foot,
Sole of the foot,
And the big toe,
Second toe,
Third toe,
Fourth toe,
And the little toe.
Relaxing the whole of the right foot,
Whole of the right leg,
Relax.
And the whole of the right side of the body,
Relax and surrender down to the earth.
And then come to the left side of the body.
Starting again with the left thumb,
The left index finger,
Middle finger,
Ring finger,
Middle finger,
Back of the hand,
The palm of the hand,
The whole left side of the hand,
Whole left hand,
Relax.
The left wrist,
The lower arm,
The elbow,
The top of the arm,
And the shoulder head and the top of the shoulder.
And the whole of the left arm,
Relax,
Allow to be floppy.
The left armpit,
The top side of the ribs,
Lower ribs,
Waist,
Down to the left hip,
Thigh bone,
The top of the left leg,
Back of the leg,
Left knee,
Back of the knee,
The shin bone,
The calf muscle,
The left ankle,
Left heel,
Sole of the foot,
And the top of the foot,
And the left big toe,
Second toe,
Third toe,
Fourth toe,
And the little toe.
Relaxing the whole of the left foot,
The whole of the left leg,
Relax.
Whole left side of the body,
Relax and sink down into the earth.
Then relax the tailbone,
The lower spine,
The right side of the lower back,
And the left side of the lower back.
Again,
The right side of the middle back,
Left side of the middle back.
The top of the spine and the right shoulder blade,
Left shoulder blade,
The top of the right shoulder,
Top of the left shoulder,
And the back of the neck,
The back of the head,
Allowing the whole of the back side of the body to dissolve down into the earth.
Relax the crown of the head,
Relax your hair,
The hairline,
The forehead,
Eyebrows,
Eyelids,
All the little muscles inside the eyes,
The sides of the face,
The right ear,
And the left ear,
The right cheekbone,
And the left cheekbone,
The top of the nose,
Tip of the nose,
Top lip,
Teeth,
Tongue,
Bottom lip,
The jaw,
The throat,
The whole of the neck,
Allowing the whole of the face just to melt down into the earth,
Relaxing the top of the chest,
Coming down to the ribs,
The belly,
Relaxing the organs,
Intestines,
The stomach,
The lower abdomen,
Allowing all the tummy muscles to relax down to the pelvic floor.
As the whole body dissolves down into the earth beneath you,
And this sensation of dissolving down into the earth stays with you as you become one with the ear,
As the body goes deeper and deeper down into the arms of Gaia.
The body is being cradled in her arms,
Cradled by the earth mother.
Here you are supported and you can let the body surrender even more,
Letting go,
Letting go,
Knowing that you are being nourished and supported by the mother of creation.
And as you surrender into her arms,
She lowers you down deeper and deeper,
Taking you to the Garden of Eden,
Placing you on the soft,
Soft grass,
Lying you down with such grace and softness.
And as you lie on the ground,
That softness flows through you and you can feel it in the whole body,
Bringing a sense of comfort,
Enabling you to relax and surrender even more.
And in the Garden of Eden,
You are surrounded by the scent of beautiful flowers.
And you can hear the birds twitterpating and chirping.
You can feel the light dappled over your skin as the sun shines through the leaves on the trees.
As you bask in this paradise that is nature,
Knowing that you are in the heart of Gaia,
The body rests.
And as the body rests,
The soul rises.
The soul rises out of the body,
You become light.
You are the air,
The space,
The light.
And as you rise up through the light of the sun,
It's as if you are dancing,
Dancing with the light as it shines through the trees,
Climbing higher and higher up into the sky until you are dancing in the clouds.
You can feel your expansive nature,
Your true essence of freedom.
This is where we lay the mind to rest.
We lay the mind onto a cloud,
Letting it rest,
Knowing it is safe,
Comfortable.
As you set the mind down on the cloud,
The soul becomes even lighter.
Like a hot air balloon rises and rises and rises up into the abyss,
The blue sky turns into the blackness of space.
And as you arrive into this infinite space of emptiness,
You feel totally still,
Totally calm.
It's as if you're sitting in the bottom of the ocean.
And all around in the far distance,
You can see the twinkle of little stars.
And these stars are your ancestors,
Your guides,
Your angels,
Your loved ones,
They're with you,
With you from the sidelines,
Supporting you whenever you need.
And then I want you to bring your awareness now into the centre of your being,
The centre of your essence,
That flickering light that is the centre of your core.
To see its gentleness,
Its strength.
Notice how there may be threads,
Threads of your essence starting to be revealed.
These are parts of yourself that have been scattered,
Scattered through the day,
Through the week,
The year,
Parts of you that you have given away,
Parts of you that have been left behind.
I just want you to bring in all of those parts of you back into that flickering flame.
All those little parts of you that you have given to others,
You have left behind.
Bring all parts of you back into your centre and notice how that little flickering light starts to get stronger and bigger as you bring back all of those parts of self back to yourself.
And there may be a few threads that you wish to not bring back.
And if that's the case,
Just let them go.
Once you feel like you have brought back all of those parts of self,
Just take a moment to feel the fullness of your essence,
To feel the strength of that flame,
Feel its grace.
Maybe there's still parts of you coming in.
Just give yourself a little time.
Don't rush the process.
Allow all parts of yourself to come back to that flame.
Once again that will be my question.
Now bring your full awareness to that flame,
To your essence,
To that ball of light within you.
Give it your full awareness and then invite your guides,
Your angels,
Your ancestors,
Invite them to share with you anything that they may wish to share.
Give it your full awareness and then invite your guides,
Your ancestors,
Your ancestors,
Say thank you for all that you have received.
Give thanks to yourself,
Bringing all those parts of you back into your flame.
Give thanks to this space,
Stillness,
To hold you in this process.
With this new sense of fullness and strength,
We guide ourselves back down,
Saying goodbye to this space for now,
But knowing that it is always available to us.
We start to float down out of the space,
Down into the blue skies,
Coming down through the clouds,
Until we find the cloud with our mind resting upon.
We scoop the mind up and bring it back into ourselves.
As we sink ourselves down through the air,
Through sky,
Down through the trees,
Until we can see our body lying on the ground,
And we drop back into the body,
Taking a moment to recalibrate.
Taking a moment to allow space for your essence to be held within the body.
And now with mind,
Body and soul all reconnected,
Bring your awareness to the whole body,
To the whole soul,
To the whole mind and give thanks for this opportunity.
Thanks for being alive,
For being here in this journey of remembering.
With that sense of gratitude with us,
We start to feel the ground beneath us.
We start to bring ourselves back up to the surface,
Being lifted up by Gaia,
As she brings us back up to the surface,
Back into the room that you are in,
Feeling the floor beneath you,
Feeling your body against the floor.
And then starting to wiggle the fingers and the toes,
Reconnecting,
Recalibrating.
And then take a deep breath in through the nose,
Filling up into the belly,
Exhaling as you want.
Take another deep breath into the belly,
Feeling that fullness of your essence in your core,
Exhale.
And then raising the arms and taking a nice big cat stretch,
Like we're just waking up first thing in the morning.
You can either stay lying on the ground or slowly find your way to seated.
Just bringing the hands to prayer,
Bowing to yourself,
Bowing to this infinite wisdom that's flowing through you,
Asking us to remember,
Asking us to live life to the fullest and embrace the light.
Namaste.
