Yoga Nidra
Yoga nidra is a meditative relaxation practice which guides you through a series of visualisations to allow you to expereince complete relaxation on every level. There is nothing that you need to do - simply make yourself comfortable follow the voice, and permit yourself to surrender into rest. This practice includes all of the traditional stages of relaxation including the rotation of consciousness around the body, breath awareness, exploration of the opposite qualities heavy/light and movement/stillness, and rapid visualisation of images.
Transcript
This is a Yoga Nidra practice for deep rest and relaxation.
During Yoga Nidra we relax on every level.
We relax the physical body and progress to relax the energetic body and various levels of the mind.
You do not need to do anything while you practice.
Simply follow my voice and give yourself permission to deeply relax.
So first of all make sure that you're in a comfortable position to practice.
Yoga Nidra is traditionally practiced in Shavasana.
Lying on your back with the legs open to a little wider than hip distance apart.
And with the arms a little away from the body with the palms of the hands facing upwards.
You might like to support your body here.
Taking a pillow under your head or taking a rolled up blanket or mat under your knees or your feet.
For some people Shavasana isn't going to be comfortable to stay in for a longer amount of time.
So if Shavasana isn't going to be relaxing for you,
Find another position that feels more comfortable.
You can bring your feet to the mat at hip distance apart and drop the knees together.
Or bring the soles of the feet together letting the knees drop open.
Perhaps supporting the thighs with blocks or cushion.
Or if you prefer you can also do the practice sitting.
Once you have made yourself comfortable,
Close your eyes and bring your awareness to your breath.
Watch the breath gently flowing in and out of your body.
Feel the natural movement of your body with each inhalation and exhalation.
The chest expanding as you inhale and contracting again as you exhale.
Now send your awareness into your body and notice if there are any places in your body that feel a little tight or uncomfortable.
If you find somewhere send the breath into that place.
Inhale into the tight or uncomfortable area and exhale to feel that part of your body relaxing a little more.
Repeat this with as many places as you need to.
Inhaling into any tight areas.
Exhaling to feel those places relaxing.
Now send your awareness to the sounds that you can hear around you.
Become aware of the furthest sound that you can hear in the distance.
Without analysing the sound or thinking about where it's coming from,
Just acknowledge that that sound is there.
And bring the awareness into sounds that are closer to you.
To the sounds outside the room.
To the sounds inside the room.
To the sounds of your body.
The sound of your breath.
The sound of your heartbeat.
And now invite a deep feeling of safety to arise all around you.
If it helps you to feel the feeling,
You could remember a time when you felt completely safe,
Secure and well.
Or you might like to imagine a situation which has everything that you would need to feel safe,
Well and secure.
Welcome the feeling of safety as it arises all around you.
And notice where you feel that feeling of safety inside your body.
Intensify that feeling.
Complete safety.
Security.
Absolute well-being.
This feeling is yours and you can always come back to it at any time if you need to during the practice.
And if you have a personal intention for today's practice,
Bring that intention into your awareness now.
Whatever it was that inspired you to show up to practice today.
Deep breath.
Rejuvenation.
Healing.
Self-exploration.
Whatever your reason for practicing today,
Just bring that into your awareness and take a moment to acknowledge it.
And we'll begin the rotation of consciousness around the body.
Bring the awareness to rest at each point as its name.
There's nothing else that you need to do,
Just allow the awareness to move from point to point.
We'll begin at the eyebrow center,
The space between the eyebrows.
Rest the awareness at the eyebrow center.
And the space between the collarbones.
The right shoulder.
The right elbow.
The right wrist.
The tip of the right thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the right ring finger.
The tip of the right little finger.
The right wrist.
The right elbow.
The right shoulder.
The space between the collarbone.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the left ring finger.
The tip of the left little finger.
The left wrist.
The left elbow.
The left shoulder.
The space between the collarbone.
The center of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And the fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
The space between the collarbones.
The eyebrow center.
The top of the head.
Bring the awareness to the breath.
Watch the breath as it flows in and out.
Follow the natural breath.
Now begin to count the breaths backwards from 56 to 0.
Like this.
Breathing in 56.
Breathing out 56.
Breathing in 55.
Breathing out 55.
Breathing in 54.
Breathing out 54.
And so on,
All the way down to 0.
Keep following the breath and counting.
If you make a mistake or if you reach 0,
Go back to 56 and start again.
Continue to count the breath.
Stop counting and bring the awareness into the body.
Feel the body becoming very heavy.
Feel the body becoming heavier and heavier.
Feel how heavy that it sinks into the surface beneath you.
Feel the body sinking down into the surface beneath you.
And down into the earth.
Becoming one with the earth.
Intensify the feeling of heaviness in the body.
Feel it vividly.
Heaviness in the body.
Heaviness in the body.
And now feel the body becoming very light.
Feel the body becoming lighter and lighter.
Feel the body becoming so light that it floats up into the air and into the sky.
Becoming one with the sky.
Intensify the feeling of lightness in the body.
Feel it vividly.
Lightness in the body.
And now are you able to feel both of those at the same time?
Can you feel the body so heavy that it sinks into the earth?
And so light that it floats away into the sky at the same time?
Can you experience heaviness and lightness in the body together?
Heaviness and lightness together.
Notice how still the body has become.
Observe the body completely still.
As if fast asleep.
Bring the awareness to the stillness in the body.
Observe the stillness.
The body completely still.
Fast asleep.
But although the body appears to be asleep,
There is still movement happening.
Bring the awareness to the movement that continues to happen even when the body is completely still.
To the rising and falling of the chest as the breath moves in and out.
To the beating of the heart.
The circulation of the blood.
Bring the awareness to the movement in the body.
Observe the movement in the body.
Movement in the body.
And is it possible to experience both of those together?
Can you observe the body completely still and yet alive with movement at the same time?
Are you able to experience stillness and movement together?
Stillness and movement together.
Bring the awareness to the space behind the closed eyes.
Observe the space behind the closed eyes.
Watch what you see.
Observe any colour,
Shape,
Pattern,
Images or darkness.
Without getting involved,
Just watch.
Keep the awareness behind the closed eyes.
I'm going to name some different objects.
Allow an impression of each one to arise as its name.
Allow each one to come naturally.
There's no need to force it.
Allow it to come however it comes.
Beginning with a snow-capped mountain.
A raindrop.
A feather.
A monk in deep meditation.
A flickering candle.
Leaves blowing in the breeze.
A cascading waterfall.
Pebbles on a beach.
The sun rising over the desert.
The infinity symbol.
An owl.
Stars in the night sky.
A winding pathway through a forest.
The reflection of the full moon on the still surface of a lake.
White clouds in a blue sky.
Bring the awareness to the heart centre.
Resting the awareness at the heart.
You are free to be.
If you made an intention at the beginning of the practice,
Recall that intention again now.
For rest,
Rejuvenation,
Healing,
Inner exploration.
Whatever it is,
Just take a moment to acknowledge your reason for practicing today.
And now recall once again your deep feeling of safety and security.
Welcome that feeling as it arises all around you.
Welcome it as it arises inside your body.
Feel it vividly.
Safety.
Security.
Wellbeing.
This is your feeling that you have created for yourself.
And you can always return to it at any time during your practice and during your life.
Now slowly begin to turn the awareness back outward.
Notice any sounds that you can hear in your environment.
Let the awareness jump from sound to sound without getting too involved in any one thing.
Just notice that the sounds are there.
Feel the feeling of your body resting into the surface beneath you.
Feel into all of the places where your body connects with that surface beneath you.
And in your mind can you picture your body in detail?
Can you remember the colours of the clothes that you're wearing?
Can you picture the details of your faith?
Peaceful and relax.
Begin to deepen the breathing as you prepare to end the practice.
Slowly start to reawaken the body.
Making some small movements with your hands and your feet.
And when you're ready give yourself a long stretch in any way that feels comfortable for you.
Take your time,
There's no rush.
And when you're sure that you're wide awake again,
Slowly open your eyes.
This brings us to the end of our Yoga Nidra practice.
Thank you for practicing with me today.
4.8 (13)
Recent Reviews
Denise
December 18, 2024
Jessica, so much thanks and appreciation for another incredible Nidra gift.