Yoga Nidra Reset

Yoga Nidra, or yogic sleep, is a great way to reset the mind and body in the middle of the day, or to prep the body for sleep. Try to release any expectations you may have of this practice, and instead, allow yourself to be fully immersed in your body and mind.

This is also a great practice to use alongside your savasana at the end of a gentle or restorative yoga practice. Enjoy!

Transcript

Hi and welcome.

My name's Joey and this is a practice that is commonly referred to as Yoga Nidra or yogic sleep.

So start by finding yourself lying down.

This can be in your bed,

This can be on your mat.

Traditionally this practice is done on a mat or on the ground,

Supported by any blankets,

Pillows,

Anything that would make you more comfortable.

And once you have found yourself a little bit more comfortable,

See if you can relax your shoulders,

See if you can soften the skin of your face,

See if you can release the tongue from the roof of your mouth.

And as you're ready,

Emptying all of the air out of your lungs and taking a deep breath into your belly,

Fill all the way up to the top.

A brief pause at the top and then open your mouth and sigh it out.

And we'll take another deep breath just like that,

Breathing all the way down into the belly,

Fill all the way up,

Pause at the top and sigh it out.

Taking one final deep breath in,

Let this be the deepest breath that you've taken all day.

When you get to the top,

Hold it there and then sip in just a little bit more air and let that go.

Feeling your whole body become heavy,

Feeling your muscles soften,

Feeling your skin relax and comfortable,

Allowing the eyes to close.

We'll start by setting an intention or a sankalpa.

So creating an I am statement,

Something that brings meaning to your practice.

Your sankalpa is something that comes from deep within your spirit,

Something that speaks to you on a deeper,

More profound level.

And I want you to repeat your sankalpa three times to yourself,

Truly speaking your sankalpa from your heart,

Allowing it to resonate within you.

And as you're ready,

Bringing yourself into stillness.

Start to bring your awareness to the spaces between your body and the ground beneath you.

And invite your body to soften and rest.

As you begin to surrender into relaxation,

Notice the spaces between your body and the earth beneath you becoming smaller and smaller.

Your body relaxed,

Lying on the floor.

Start to become aware of your whole body lying on the floor,

Soft,

Relaxed.

Bring your awareness to your right foot.

Bring your awareness to your right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the top of the right foot,

The sole of the right foot,

The right ankle,

The whole right foot is relaxed.

Bring your awareness to the right shin,

The right calf,

The right knee,

The back of the knee,

The top of the right thigh,

Outer thigh,

Inner thigh,

Back of the thigh.

Become aware of the right buttock,

The right hip,

And the whole right leg,

Relaxed.

Bring your awareness to your left foot,

Your left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Top of the left foot,

Sole of the left foot,

Left ankle,

The whole left foot is relaxed.

Become aware of the left shin,

The left calf,

The left knee,

Back of the knee,

Top of the left thigh,

Outer thigh,

Inner thigh,

Back of the thigh,

The left buttock,

The left hip,

Whole left leg is relaxed.

Now move your attention to your lower stomach,

The middle of your stomach,

The upper stomach,

The right side of the chest,

The right shoulder,

Right shoulder blade,

The right bicep,

Right tricep,

Right elbow,

Relaxed.

The right forearm,

The right wrist,

Back of the right hand,

Palm of the right hand,

Right thumb,

Index finger,

Middle finger,

Fourth finger,

Fifth finger,

The whole right arm is relaxed.

Move your awareness to the left side of your chest,

The left shoulder,

Left shoulder blade,

Left bicep,

Left tricep,

Elbow,

Forearm,

Relaxed.

The left wrist,

Back of the hand,

Palm of the hand,

Left thumb,

Pointer finger,

Middle finger,

Fourth finger,

Fifth finger,

Whole left arm is relaxed.

Bring your attention to your neck,

Back of the neck,

Right side of the neck,

Left side of the neck,

Front of the neck,

Your whole neck is relaxed.

Back of the head,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Right eye socket,

Left eye socket,

Right eyeball,

Left eyeball.

Become aware of the bridge of your nose,

The tip of your nose,

The right nostril,

The left nostril,

The upper lip,

The lower lip,

Upper row of teeth,

Lower row of teeth.

Become aware of the tongue,

Front of the tongue,

Right side of the tongue,

Left side of the tongue,

Back of the tongue,

The whole mouth,

Relaxed.

Become aware of the chin,

The right side of the jaw,

Left side of the jaw,

Right cheek,

Left cheek,

Right temple,

Left temple.

Become aware of the whole face,

Relaxed.

Become aware of the whole head,

Right arm,

Relaxed.

Left arm,

Relaxed.

Torso,

Relaxed.

Right leg,

Relaxed.

Left leg,

Front of the body,

Back of the body,

The whole body is relaxed.

Now imagine that you're standing in a forest,

Your bare feet against the ground.

You look around you,

You notice a trail in front of you.

You slowly begin to walk down the trail.

You look to the right and to the left.

You see the leaves on the trees,

Twigs and bushes,

Flowers on the ground,

And you feel calm.

You feel at peace.

You feel warm.

You continue to walk down the trail.

You feel the grass softly crunching underneath your feet.

The trail winds around,

Curves around.

You never quite feel lost.

Instead,

You feel guided by some unknown spirit or force.

Up ahead,

You see an opening in the trees.

As you arrive at the end of the trail,

You continue to walk toward this opening,

And you find yourself standing in a vast meadow.

The breeze is cool.

The sun is warm on your skin.

Birds chirping in the trees.

Deer and squirrels playing in the grasses.

At the other end of the meadow,

You see a figure.

And while you're not sure who it is,

You still feel safe.

You feel drawn to them.

So you slowly walk through the meadow toward them as they walk toward you.

You grow closer and closer to this person.

At a certain point,

You are able to see their face,

Their smile,

Their eyes.

And you realize this is your higher self.

They smile at you.

You smile back.

You see the gleam in their eyes,

And you can't help but feel as if you're looking in a mirror.

Your higher self opens their arms out wide,

Offering a warm embrace.

You open your arms and return the embrace,

Feeling their warmth,

Your warmth,

Wrapping around you,

Holding you tight,

Holding you safe.

They lift their head slightly and whisper in your ear,

Your sankalpa,

Your intention.

They say it three times to you,

Just as you said it before.

Hear their words,

Your words,

And believe them.

And as you're ready,

Your higher self softens their embrace,

And they release you.

You exchange one final smile,

And you turn away from each other as they walk toward their edge of the meadow,

And you find yourself walking back toward your trail,

Back toward your path.

The sun feels a little bit warmer.

Everything seems a little bit brighter.

And you feel a little bit safer,

A little bit happier,

And a little bit more sure of yourself as you walk back to your path.

You cross the threshold of the meadow into the forest,

Finding yourself led back down that path,

Winding and curving,

This time more sure,

More certain of where you're headed.

Eventually,

You find your way back to the place where you began,

And you see yourself lying here in this space.

You slowly,

Softly lie back down on the ground,

Coming back into this space,

Coming back into this body,

Coming back into this moment.

Practice of yoga nidra is now complete.

You're welcome to remain here,

Or if you'd like,

You can start to wiggle fingers and toes,

Take your wrists in circles,

Your ankles in circles,

Slowly bringing movement and life back into this body.

And as you're ready,

Gently opening your eyes.

Thank you for joining me on this journey today,

And I look forward to practicing with you again soon.

Take care.

Reviews

Loved this

Some nice details that distinguish from other nidra sessions, thank you.

I was asleep before it ended

Absolutely beautiful yoga nidra practice. Thank you!

Such a comforting voice. Perfect tempo. Amazing meditation. Thank you , 🙏🌷💜

That was a really beautiful experience, thank you! I liked your gentle pace and tone of voice very much. I’ll look out for more of your meditations 🙏

You have a soothing voice, and your presence really comes through your words, which was very soothing, and got me back to sleep! 🙏🏼🌠

Drifted in and out of sleep. Only remember the wake up at the end and glad for no music. 5/3/24

A beautiful and unique yoga nidra, nicely spoken, nicely paced and best of all no music! Will definitely be using this again 🙏

Lovely practice. Your voice is pleasant and calming. Thank you.

Superb and helped me go to a deep state of relaxation 🙏🏼✨

Ooo i like this practice so much! Really perfect and soothing and i feel happier afterwards. Thank you, take care 🍀

What a wonderful practice. I liked the detailed scan on the body. I wasn’t expecting a visualization after - but it was amazing. Love the pace, the layout of this- everything! Thanks