Nidra For Spacious Calm

This practice integrates yoga nidra principles to help you access a center of calm inside. Original soundscape created to move from the thinking mind to the feeling heart. After some centering and eye movement to help release tension, your awareness is guided to different parts of the body to withdraw the senses and access subconscious layers of the self for deep rest and calm. Rotation of consciousness starts around 15 minutes. Waves, voice, singing bowl, drone, harp, chimes, flute, and ukulele are incorporated.

Transcript

Welcome.

You're here to give mind and body some rest.

Through mindfulness of body,

Your mind can actually give your body some rest.

You may find that this practice is most efficient as you lie on your back,

Closing your eyes,

And remaining awake and aware.

But at any point,

Please honor your needs for safety and comfort.

You have every right to readjust your position,

And if you fall asleep,

Probably that's just what you needed.

Create a little nest with blankets and cushions so that you will be most comfortable and warm.

Please find a restful position.

Notice if your body needs to wiggle some before settling,

You can sigh,

Shake out legs,

Hips,

And arms.

Move your head very slowly side to side.

Now settle in center.

Find a yawn,

Real or fake.

Body connects more fully towards the support underneath.

Place one hand on the heart center,

Center of the chest,

Inviting a sense of compassion,

Patience for yourself,

Patience for your process,

Warmth of the hands as a gift of self-nourishment.

Two long exhales here.

Compassion.

Patience.

Other hand on low belly.

Sense of safety and presence.

Breathe in the present moment.

Long,

Soft exhales.

Arms can relax alongside the body.

Compassion and presence still here.

Remember if there is an intention you'd like to carry through this practice and beyond.

A sankalpa reflecting a deep heartfelt desire for your well-being and that of others.

How would you like to feel and be naturally?

Is there a quality you'd like to refine?

In a moment you'll state that intention as if it were already true.

Present tense,

Positive statement.

If nothing comes up for you right now,

Just doing this practice and enough itself is enough.

So make space to listen to what is manifesting for you right now.

And then state your intention three times.

Feel the echo of this intention in the depth of your heart center.

Know that during this practice you can always retreat here in the inner refuge of your heart.

Refuge of quiet compassion.

Rest in your heart now.

Rest in your heart now.

Rest in your heart.

Rest in your heart now.

Now shift your awareness to the temples.

Feeling like a mental massage,

Little circles,

A sense of release in those areas.

Jaw,

Little circles,

Release.

Temples again.

Feeling above the eyebrows,

Towards the space between the eyebrows,

Little circles,

And release.

All face,

Cheeks,

Jaw,

Soft.

Low rhythmic breath.

Eyelids upper and lower,

Resting gently together.

Feel the line of contact between upper and lower eyelids.

Line of contact like a horizon line.

Keeping your eyes closed.

Slightly shift your gaze left and right in that horizon line in a moment.

Slowly shift left,

Left,

Rest in center.

Shift right,

Right,

Rest in center.

Slow increments up,

Up,

And center.

Down,

Down,

Center.

Raise your gaze in the direction of rest,

Perhaps slightly above the horizon line.

Few long exhales here.

Down there is the screen of the mind,

Chidakasha,

Where impressions of mind surface.

Chidakasha,

A gateway to pure consciousness.

When you hover between states of awakening and sleep,

That's where images or impressions of mind may manifest.

As your breath moves on its own.

And it travels through the body so light.

Streams of life running through the whole body so bright.

Breathing in,

Breathing out.

Breathing in,

Breathing out.

Breath,

Slow and rhythmic.

Your awareness is going to briefly rest on the part of the body mentioned.

Not changing anything,

Just awareness.

Rest to the right hand,

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the right hand,

Back of the right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Ribs,

Waistline,

Right hip,

Right thigh,

Kneecap,

Shin,

Hip,

Shin,

Ankle,

Top of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

Sole of the right foot.

Breathing to the left hand,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the left hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Ribs,

Waistline,

Left hip,

Right hip,

Kneecap,

Right hip,

Left thigh,

Kneecap,

Shin,

Ankle,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth,

Pinky toe,

Sole of the left foot.

Effortless,

Pure awareness.

Slow,

Rhythmic breathing.

Moving to the back body.

Right heel,

Left heel,

Right calf,

Left calf,

Back of the right knee.

Back of the left knee.

Back of the right thigh.

Left thigh.

Right glutes.

Left glutes.

Sense the whole spine.

Lower back.

Middle back.

Upper back.

Space between the shoulder blades.

Back of the neck.

Back of the head.

Top of the head.

Focusing awareness to the whole right arm,

From shoulder through fingertips.

Whole right leg.

From hip through tip of the toes.

Whole left arm.

Shoulder through fingertips.

Whole left leg.

Hip through toes.

The right chest muscles.

Right chest muscles.

Right side of the belly.

Left side of the belly.

Center of the chest.

Navel.

The whole right side of the body.

From head through toes.

The whole left side of the body.

The whole body together.

Mmmmm.

The whole body together.

The whole body together.

The whole body.

Awareness to the mouth,

Inside the mouth.

Moist teeth.

Gums.

Tongue.

Inside of cheeks.

Roof of the mouth.

Under the tongue.

Nose.

Tip of the nose.

Right nostril.

Stream of air coming in and out of the right nostril.

Left nostril.

Light brushing of air in and out.

Left nostril.

Left and right streams of air connect.

By the bridge of the nose.

Third eye center between the eyebrows.

Left and right streams of energy drawing into that point.

Streams of energy reaching down the arms.

Inhales into the central point of the eyebrows.

Exhales energy through the left and right arms.

Energy of the breath down the left and right leg through the toes.

Whole body being breathed.

Awareness to the screen of the mind.

Watching,

Waiting in silence,

Compassion and rest for any impression to surface.

No need for meaning.

As long as you feel comfortable in this moment.

Relaxing eye contact.

Yes,

Halls opened.

Observation Observation Observation Observation Observation Observation Inviting images,

Impressions to surface Observation Observation Observation Observation Observation Observation Observation Observation Seeing Visualizing Feeling The impression Of a full moon Full moon Full moon A tall mountain Tall mountain A tall mountain Birds in flight Birds in flight Birds in flight Birds in flight Ocean waves Ocean waves Ocean waves Ocean waves Breath is more subtle,

Rhythmic Like gentle waves on the shore Breath infuses the whole body With the rest and nourishment Breath infuses the whole body With the rest and nourishment Breath Breath Breath Breath Breath Body contains a universe of its own Body with streams of energy running through both legs and both arms Streams of healing energy Streams of healing energy Gently spinning around spine,

Inside head Joy and unconditional love fuels this energy Keeping the body alive Keeping the body alive Keeping the body alive Keeping the body alive Keeping the body alive Notice the vibrancy of life inside Be aware of the inner witness Be aware of the inner witness The part of you that notices the vibrations of life with an open heart Now let yourself be carried beyond the noticing,

Beyond the witnessing Breath gently washing through any images,

Sounds,

Impressions of mind and body Breath Breath Breath Breath Breathing,

Settling in the wide open space between each vibration of sound,

Thought Breath Breath Breath Breath Breath Breath Breath Breath Breath is surrendered to a changeless void of peace and calm Breath is surrendered to a changeless void of peace and calm Breath Breath Breath Breath Breath,

Resting in the vast space of absolute calm and peace Breath Breath Breath Breath Breath,

Slow,

Rhythmic Breath,

Slow,

Rhythmic Attention to the heart center Kindly bring your sankapa back into your awareness Remember your sacred intention Uniting all levels of being and mind Breath Breath,

State your intention three times,

Feeling the reverberation of your sankapa through your whole being,

Affirming and embodying it as true You are that,

That you are.

Go ahead Breath Breath,

Savor this spiritual experience in a human body Human body,

Spiritual experience Sense the wholeness of your being Note sensations in the body Brushing of air in and out of the nose Movements of breathing through belly ribs Notice what it feels like to be fully aware and have the body settled or relaxed Breath Keep the softness of the face,

Jaw So you begin to deepen your breath Trust your intuition on how to invite a little bit more movement with each round of breath You may find a yawn real or fake Moving fingers,

Toes,

Wrists,

Ankles,

Stretching the body long,

Bending one knee and the other,

But roll gently to your side Breath Ease your way up to a seat Rubbing your hands together to create friction and warmth,

Resting your palms on the eyelids You can rub your scalp with your fingertips,

Brush from the top of your head to the back of the head Then rest the arms on your legs,

Getting yourself grounded in the moment,

Noticing your surroundings,

Noticing your body Take your time to get up slowly and rehydrate The goodness in me bows to the goodness in you.

Namaste.

Thank you for watching!

Reviews

Wow! Transformative. Great voice, pace, and small creative segments within. Thank you for this divine nap 🙏🏽💚

This was amazing! At times, it reminded me of my visit to a shaman for a healing. I feel wonderfully peaceful and refreshed, and this is going on my nidra playlist. Thank you so much, Kathy 🙏🏻💚

Really lovely meditation. The songs were so pretty and unexpected. Thank you so much.

Each sound has its own vibration to help melt away stress layer by layer.

Teacher, that was magical. That was what I’ve always dreamed of. Thank you.

This Nidra is crazy beautiful, a work of art. What a marvellous journey into the mystery of the body and the inner worlds!
💓🙏💓

The singing and beautiful sounds were a lovely surprise ❤️❤️❤️🙏🏼🙏🏼🙏🏼

Simply amazing 💖✨🙌🏼

Very slow, peaceful yoga nidra, and I really like the music!

A wonderful Yoga Nidra. one of my favorites!!! love the length, the tradition, and the songs. thanks so much

very special, so spacious. done with much love and tenderness. the singing is a lovely touch

Thank you🙏🏻🙏🏻🙏🏻Enjoyed your singing🙏🏻🙏🏻 🙏🏻