Yoga Nidra

Yoga Nidra means yogic sleep. It is an ancient practice that is now used as a healing meditation. Yoga Nidra is a state of deep consciousness relaxation. It is a form of pratyahara,​​​ the turning inward of awareness. In Yoga Nidra, the body appears ​to be asleep, but awareness is acutely present.

Yoga Nidra is not a technique, but rather a state of consciousness. It is a wonderful technique to help reduce stress, help increase deep​ rest and to create new healthy ​habits in your life through Sankalpa​​ (intentions).

Although there are many different Yoga Nidra's this one is based on both ancient and moder​​n practices.

Namaste,

Transcript

Go ahead and lie down on your back as if you were preparing for Shavasana.

Legs the length of the yoga mat or bed or couch.

Your arms are slightly away from the body with the palms facing up or maybe they're resting on your lap.

If you're seated just make sure that you're comfortable and your feet are flat on the ground.

Take a moment to close your eyes gently and make any adjustments to your body so that you can be completely comfortable.

Let go of any tension that you're holding onto and just start to notice your breath.

Just observing it.

Watching your inhalations and exhalations and just start to let go right here and right now.

Try not to have any movement during yoga nidra.

Try just to listen.

Start to now notice your breath.

Be very conscious of it as it comes in and out.

As you inhale start to notice the belly rising.

Start to notice the belly falling back into your spine.

Take a moment here to watch your breath for a few more rounds.

Continue to observe your breath coming and going.

No real beginning or end.

So I want you just to try to listen to my voice during this meditation.

But if you miss something don't worry.

Your subconscious is picking up everything that I'm saying.

Let your body sink deeper into the yoga mat or into the chair.

And once again just really try to get comfortable.

If you have to shift around a little bit go ahead just to settle deeper and be grounded.

Know that everything right now is okay.

You're in a very safe environment.

Nothing else right now matters.

You have nowhere to go.

You have nothing that you have to do.

Right now all you need to think about is just to simply feel your body as you listen to this meditation.

Don't worry or get agitated if you don't hear everything that I say.

It's just natural for you to flow in and out of consciousness.

In and out of your conscious hearing.

And just realize that the deepest part of you,

Your core self,

Is always listening.

Whatever you experience today in this practice,

Whatever happens,

It's okay.

This practice will work for you.

There's no wrong way of doing it.

Just simply listen without trying too hard.

So I want you to know that we're going to start to come into some stillness now and we're going to remain still for a deep rest,

For deep nourishment to soothe our body,

Our mind and our spirit.

So just go ahead and feel that natural breath.

Notice that the breath is flowing in and notice that the breath is flowing out.

Just feel your natural breath.

Allow your bones to start to feel very heavy.

Start to just notice and feel your body.

Allow your body to sink deeper into the earth.

Just allow the entire back of your body to sink deeper and deeper.

As you continue to observe this natural flow of your breath,

Notice that this is the rhythm that you're creating with your breath.

And just sense your breath as it has its own ebb and flow.

No beginning,

No end.

The breath is constantly coming and going.

Take a moment to observe the natural flow of air in the nostrils,

In the throat,

In the rib cage.

Now feel the rise and the fall of your belly with each inhalation and each exhalation.

Try to feel each breath as if its flowing energy is just coursing throughout your entire body.

And feel this energy coming into your body.

On each inhalation and then on each exhalation,

Just try to let go of what no longer serves you.

So the energy is coming in with your inhales and we're releasing on our exhales.

Just take a few more breaths here.

Staying aware of your breath,

Just noticing,

Just observing it.

I want you to take a moment now to set an intention for this specific practice.

This isn't your sankalpa.

This isn't your resolution.

This is just a wonderful intention.

Maybe your intention is just to stay nice and relaxed during this meditation practice.

Maybe your intention is to find peace within.

Maybe your intention is to inquire into a particular sensation or emotion or belief.

But whatever your intention is for this particular practice,

Go ahead and set it,

Welcome it,

And affirm it with your entire body,

Mind,

And spirit.

So take a moment now to set your intention and reflect on your intention,

Whatever it is that you've set.

So now this is the time where you will create your sankalpa,

This very powerful force,

Not only to fulfill desires but also to create strength in your mind and try to provide a whole new direction for your life.

So I want you to go deep inside now,

Deep inside to notice your heart's deepest desire,

Its deepest longing.

What does your heart desire?

Create a sankalpa or an intention based on your heart's longing.

Remember to keep it a positive statement set in the present tense as though it's already happening in your life right now.

Think of something that you want more than anything.

Maybe it's a desire for health,

Maybe it's a desire for well-being,

Or a desire for awakening.

As an example you might say something like,

I flow through life with peace and ease.

Or maybe you want to try to give up one of your habits,

Or maybe you want to practice something new to better yourself.

You may resolve that you'll remain healthy all your life or even that you'll be able to follow the path of your desire.

So whatever it is,

Try to create the sankalpa right now.

Try to feel this heartfelt desire with your entire body.

And when you have that sankalpa in mind,

I want you to state it three times to yourself,

This intention,

As you imagine it and imagine it experiencing this desire as if it were already happening in your life.

So go ahead and repeat this sankalpa to yourself three times.

And then just breathe here.

And so now we're going to scan our body.

Simply move your awareness through your body on a journey of sensation and simply feel each part of the body as it's mentioned without moving it,

Just remaining still.

Welcome all sensations just as they are.

Or try to judge yourself or change anything.

Beginning with your jaw,

Your mouth,

Your lips.

Notice where your lips touch.

Feel the inside of the mouth,

The roof,

Under the tongue,

Your upper teeth and lower teeth,

The gums,

Even the taste in your mouth.

Feel the left inner cheek and now the right inner cheek.

And now feel all of these parts together as a whole.

Feel your whole mouth as a sensation,

As energy,

As this radiant vibration.

Go ahead and feel your nose.

Just noticing the left nostril and then the right nostril and then both of them.

Notice the breath coming in and out of the nose.

And start to now become aware of your ears.

First your left ear,

Then your right ear.

Feel the wrinkles and the folds of your ears,

The backs of the ears,

The earlobes and the ear canals.

And notice your ears receiving sound and just listening,

Hearing me right now as I speak.

Feel your eyes,

First your right eye and then your left eye.

Notice your eyelids.

Notice where the eyelids touch and try to see if you can become aware of each eyelash.

Become aware of the surface of the eyes,

The centers of the eyes,

The backs of the eyes.

And feel your eyes now as energy,

As radiant glowing embers.

And start to bring your awareness now to the crown of your head.

Feel that awareness to come to your forehead,

To your scalp,

To your entire head.

Feel any sensations in your neck,

The back of the neck,

The sides of the neck.

Bring your awareness now to the inside of your throat.

Bring your attention to your shoulders and then to your left arm,

Starting with your forearm all the way down to your wrist and to the left palm,

Down to each one of your fingertips.

Bring your attention now to your right arm,

The forearm,

The wrist,

The palm and all the way down to each one of those fingertips.

Bring your attention now to both arms and both hands simultaneously and feel both hands.

Feel how they're alive and just filled with sensation.

Become aware now of the upper chest,

The upper back,

The shoulder blades and now your heart center.

Notice your abdomen,

The ribs on the back,

Your solar plexus.

Be aware of your navel,

That power center,

Your pelvis and your hips.

Feel the sensations in your back,

Your sacrum and your buttocks.

Notice sensation in your left hip,

Your left thigh,

The left shin and calf,

The left ankle.

Just feel the sensation all the way down to your toes.

Experience sensation now in your right hip and your thigh,

The right shin and the calf,

The ankle,

All the way down to your toes.

Now go ahead and just sense your entire body as a field of radiant sensation.

Feel the back of the body resting on the earth.

Bring awareness of your whole body back as sensation alive with vibration.

And now feel the front of the body filled with radiant vibration and pour your awareness as if it were liquid into the entire right side of your body and really feel the right side of your body.

And now pour awareness like a flowing sensation into the left side and really take a moment to feel the left side of your body.

Feel your body now as a whole,

As a complete entity and feel sensation throughout your entire body.

Now try to welcome your feelings without judging yourself at all,

Without trying to change anything at all.

Feel many sensations you may be feeling right now,

Feelings such as heaviness,

Tension,

Warmth.

Just notice these sensations and be mindful of them.

Continuing now and again without judging yourself in any way,

Welcome any emotions you might be feeling right now,

Such as sadness,

Anger,

Or worry.

Take a moment to notice any of these sensations or emotions that are present in your body and mind at this time.

Just notice them and welcome them.

Now try to notice the opposite sensations and the opposite emotions that you may be feeling in your body as well.

And again without any judgment for yourself,

Just notice.

So just take time right now to notice them and welcome them as well.

So I want you to bring your attention now to your inner resource.

An inner resource would be a safe haven within your body.

This would be a place within where you experience feelings of security,

Where you experience feelings of well-being,

Feelings of calmness.

Maybe you don't have an inner resource as of yet.

So if not,

Then right now,

Go ahead and take the time to cultivate one for yourself.

Know that the inner resource you create can come from a place.

It can come from a person.

Or maybe it will come from an experience that you've had.

One that helps to make you feel secure,

Makes you feel at ease.

Remember that this is something that gives you an overall sense of well-being within.

So if you need to cultivate or create one for yourself,

Do so right now.

If you already have one,

Then go drop on it.

And we're going to just stay here with our inner resource for a few breaths.

And remember that with your inner resource,

You can re-experience it at any time in your daily life,

On or off the mat.

Anytime you feel overwhelmed by an emotion or a thought,

Or when you feel yourself getting stressed or anxious,

Just bring your attention back to this inner resource.

As you meet new people or have new experiences in your life,

Your inner resource may change,

And that's fine.

But drawing upon it when you feel stressed or anxious or overwhelmed will help to make you feel calm,

Will help to make you feel secure and feel more at ease.

And take a moment right now just to witness your thoughts.

Just notice and welcome any thoughts,

Any memories,

Or any images that are present in your mind at this time.

Go ahead and observe these thoughts and do so without judging them.

Do so without trying to change them in any way.

And as you do so,

You may come upon beliefs that you hold about yourself,

But don't judge them or linger there.

Just take time to observe.

Now I want you to bring to mind their opposites.

Try to experience these opposites,

Welcoming these experiences just as they are.

Just witness your thoughts,

Your memories,

Your images,

And all of their opposites that are present in your mind right now.

And so we're going to take a moment here to welcome sensations of joy,

Welcome sensations of well-being,

Welcome sensations of bliss.

And feel these sensations emanating from your heart.

Feel these sensations emanating from your belly.

Feel these sensations spreading throughout your entire body and into the whole space around you.

And so with every exhalation,

Try to experience warmth,

Joy,

Well-being.

Feel it radiating throughout your entire body and into that entire space around you.

Take a moment now to observe yourself.

Be aware of your sense of I-ness,

Your personality.

Notice this sense of identity when you say things such as,

I'm hungry,

I'm angry,

I'm happy.

I want you to just take a little piece of your mind right now and step back from the rest of your mind to sort of spy on yourself.

Try to experience yourself as an observing witness,

As an awareness that's cognizant of all these feelings that you have.

That's cognizant of this sense of identity.

And right now just set aside any thinking and try to just dissolve into awareness,

Into just being.

Notice that you're totally awake and conscious of the self.

Just stay here for a moment or so,

Continuing to just be aware.

Go ahead and just place that little piece of mind back where it belongs as we move on.

I want you to go back to your heart's longing statement,

Your sankalpa.

So we're going to repeat our sankalpa again three times and once again with the same wording,

Saying it in the present as if it's the present truth.

And after you repeat it three times to yourself,

I want you to think it is the truth.

So go ahead and repeat back your sankalpa three times.

And I want you to take a moment now to reflect on the journey that you've just taken.

Go ahead and affirm how the feeling of pure being and pure awareness is always present as a deep,

Unchanging piece that underlies every changing circumstance in your life.

And I want you to imagine integrating that feeling of pure being or pure awareness into your everyday life.

Imagine integrating that feeling in both pleasant and difficult moments of your everyday life.

And know that through this powerful journey that you've just taken,

That you are always able to reconnect to that sense of equanimity that you cultivated during this meditation practice.

So go ahead and unwind all efforts.

Draw your mind outside and start to become aware of your breathing.

Start to become aware of your surroundings.

Don't open your eyes.

Just start to imagine the room that you're in.

Start to quietly allow your mind to wake up at your own pace.

Start to transition back to your current surroundings.

Coming back slowly.

Maybe just pausing for a moment to reflect on any feelings or any emotions that you cultivated from this meditation.

Take a moment to show yourself gratitude for taking this time for yourself.

Notice your back body is still facing the earth.

And feel all the places where your body touches the ground.

Notice the front body is still facing up towards the heavens.

Your heart is open.

Notice all the space surrounding you.

Try to let your body expand wider into that space that surrounds you.

Notice your breath.

Feel its rhythm,

Feel its pace.

And gently start to wiggle your fingers.

Just feeling every sensation as you do.

Starting to wiggle your toes.

Feeling every sensation as you do.

And gently start to rack your head from side to side.

Coming to a slow awakening.

Draw a deeper breath into your belly,

Into your chest.

Allow each fingerprint to gently brush against the thumb print.

And slowly roll over to your favorite side into a fetal position.

Maybe using your arm as a pillow if you want.

And take a moment to notice how you feel right now.

Notice the effects of your relaxation meditation practice.

This lovely yoga nidra.

And slowly at your own pace transition back to your waking life.

Start to reorient your surroundings.

Come back slowly and pause for a moment.

Once again for taking this time for yourself.

As you come up to seated with your hands close to your heart center.

I hope that you have peace in your heart.

That you have peace in your life.

And may peace prevail on earth.

Namaste.

Reviews

Fantastic meditation. Lovely pace… very peaceful voice. Really good for experiencing and releasing feelings. Recommended.

Lovely 😍

Good

This was a peaceful experience. Thank you for providing this wonderful practice here!

I’ve been listening to your yoga nidra for a couple of years now. It always helps me to settle and go to sleep when nothing else works. Thank you.

I really appreciated Jasmine’s nidra. It was very effective, large in scope and expressed with understandable language, without any new agey pretentiousness.

Most profound body buzz I have ever felt. I could feel the energy flow to my right side, my left, back body, all over! Thank you for the guided journey :)

Perfect for me today. Thanks

Wonderful! I’ll use this meditation often. Thank you 🙏🏽 xx

I really enjoyed this for relaxation but found the music in the background a little too stimulating for actual sleep.

Well executed and super gentle and relaxing voice. Namaste and thank you!

Very helpful! Namaste.

Great - the subtle background guitar solo was a delightful addition. Thank you

I loved this meditation. Thank you.

Unbelievably good. Just wow.

You sound like a very experienced teacher, so that made it easy to follow and trust your guidance. Thank you 🙏

Very relaxing yoga nidra! It took me on a great journey to a different state of being, where my brain and intellect could take a break. Thank you, it was exactly what I needed!

Thanks a lot for the deeply lovely nidra. I needed it so much. Lovely voice 🙏

Hi. Thanks for this session. Could you please let me know what the background music is called? Artist and or song? Thanks in advance

Thank you so much for this guided session. Helps me to sleep and heal myself. Much love from Indonesia.