Yoga Nidra: Surrender & Trust

This 30-minute yoga nidra will guide you into deep relaxation and support you to surrender and trust with the sankalpas (intentions) we use. Yoga Nidra is a powerful technique that induces complete physical, mental, and emotional relaxation.
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Transcript

It's time for Yoga Nidra.

You want to be laying on your back with your knees slightly bent and supported.

Make sure that you're warm enough and that your position is one that will be comfortable for the duration of the practice.

If possible,

Remain still during Yoga Nidra so that both your body and mind have a chance to fully relax.

However,

If you become uncomfortable,

Please do change position,

Of course that's alright.

Allow your eyes to close and keep them closed until the practice has ended.

So the practice of Yoga Nidra is a practice of yogic sleep that will guide you to the Hypno-Gogic state,

Which is a state of consciousness between wakefulness and sleeping.

Try to remain awake by listening to the sound of my voice.

You will be asked to move your awareness to various bodily sensations,

Emotions and images.

Try not to concentrate too intensely as this may prevent you from relaxing.

During this meditation,

Please use and absorb what you need in the moment and leave the rest behind.

If the mind becomes overactive with thoughts and worries,

Just come back to the sound of my voice.

So becoming aware of any sounds that you can hear in this moment.

Nothing else but what you can hear without strain.

Begin to focus on the most distant sounds that you can hear.

Let your sense of hearing radiate outward,

Searching out these distant sounds and following them for a few moments.

Moving your attention from sound to sound without labelling the source.

Gradually bring your attention to closer sounds.

So from the sounds outside the building you're in to the sounds inside your building to the sounds inside the room.

Without opening your eyes,

Visualize the four walls of this room.

The ceiling,

The floor,

Your body lying on the floor.

Visualize the position of your body,

Your clothes,

Your hair,

Your face.

Become acutely aware of the existence of your physical body lying on the floor.

Become aware of your natural breath,

Your natural spontaneous breath that moves in and out of your body without any effort.

The natural breath flows in through both nostrils.

Notice the feeling of the breath as it comes in and out of your nostrils.

There is a sense of coolness as you inhale the breath.

Follow this feeling into your nose,

The back of your throat,

Into your lungs and your belly.

There's a sense of warmth as you exhale the breath.

Feel this warmth on your upper lip as you breathe out.

The natural breath flows through both nostrils during the inhale and the exhale.

And now allow your breath to become longer and slower.

Take a long slow inhalation followed by a longer slower exhalation.

Making your exhale even slower and noticing the slight pause after the exhale.

Slow inhale,

Even slower exhale and pause.

Feel the urge to breathe in bubble up inside of you.

And then when you need to inhale please do so.

Long slow inhale,

Longer slower exhale and then pause where your body is neither breathing in nor out.

And continue to breathe in this way for a few moments.

And gently releasing going back to the natural breath.

Releasing any control over the inhale or exhale.

And now begins our practice of yoga nidra.

So we're going to say our sankalpa or our intentions.

And these are short positive statements in simple language.

And I will say them and you can repeat and we'll do them three times.

So the sankalpa that you make during yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing.

So repeating after me it's up to you whether that's allowed or in your mind.

I trust my gut response.

I am present.

I am balanced.

I trust in divine timing.

I am held and supported by the universe.

I trust my gut response.

I am present.

I am balanced.

I trust in divine timing.

I am held and supported by the universe.

I trust my gut response.

I am present.

I am balanced.

I trust in divine timing.

I am held and supported by the universe.

And say to yourself I am practicing yoga nidra.

I am awake and relaxed.

We will now begin a systematic journey of sensory awareness throughout the body.

So you'll move your awareness to different parts of your body as soon as you hear them named.

Say the name of the part to yourself and feel that part of your body but do not move any part.

The practice begins on the right side.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Waist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fourth toe.

Fourth toe.

Fifth toe.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Waist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now go to the back of the body.

Right heel.

Left heel.

Right calf.

Left calf.

Right thigh.

Left thigh.

Right buttock.

Left buttock.

Lower back.

Middle back.

Upper back.

The entire spine.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Now go to the front of the body.

Top of the head.

Forehead.

Right temple.

Left temple.

Right ear.

Left ear.

Right eyebrow.

Left eyebrow.

Middle of the eyebrows.

Right eye.

Left eye.

Right nostril.

Right cheek.

Left cheek.

Upper lip.

Lower lip.

Both lips together.

Chin.

Jaw.

Throat.

Right collarbone.

Left collarbone.

Right side of the chest.

Left side of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Right groin.

Left groin.

The pelvic floor.

The whole right leg.

Whole left leg.

Whole right arm.

Whole left arm.

The whole face.

The whole head.

The whole torso.

The whole body.

The whole body.

The whole body.

Now imagine the whole body becoming light as though your body could float away from the floor and toward the ceiling.

The head is light and weightless.

The limbs are light and weightless.

The torso is light and weightless.

The whole body is light and weightless.

You are rising higher and higher away from the floor.

Now imagine your body becoming heavy.

Feel the heaviness in all parts of the body.

Each part is becoming heavier and heavier and heavier.

The head is heavy.

The limbs are heavy.

The torso is heavy.

The whole body is heavy.

So heavy that it is sinking down into the floor.

Awaken the experience of cold in the body.

The experience of chilly cold.

Imagine being outside in winter without enough clothing.

You feel this chill permeating your entire body.

Now allow the sensation of warmth to spread throughout the entire body.

Remember the feeling of heat in the summer when you are out in the sun with no shade.

You feel heat radiating onto your skin.

Heat all around the body.

Now recollect the experience of anxiety.

Intense anxiety and worry.

Feel this stress in your mind and body.

But do not concentrate on its source.

Create the experience of anxiety as clearly as possible.

This feeling of imbalance.

Now allow the feeling of complete calm to engulf you.

Manifest the experience of calm in your entire mind,

Body and emotions.

You are relaxed and aware.

You are balanced.

You are completely calm.

Begin to concentrate on the space in front of your closed eyelids.

Imagine before you a transparent screen as though you were at the movie theatre.

The screen is as high and as wide as the eyes can see.

Concentrate on this mind screen and become aware of any phenomena that manifests within.

Perhaps there's colours,

Patterns or light.

Whatever you see is the manifesting state of your mind.

Continue your awareness of this space but do not become involved.

This detached awareness only.

If any subtle images make themselves known,

Simply notice them without directing the images.

If thoughts occur,

Let them come and go but continue watching the dark space.

Continue this with detached awareness.

Now a number of different things will be named and you should envisage them on the level of emotion,

Memory and imagination as best as you can.

Jump from image to image as soon as you hear it.

A red desert.

A peacock feather.

A good night's rest.

Laughing with friends.

A warm embrace.

The full moon.

A burning candle.

Your reflection in a mirror.

A temple on a mountain.

A foggy morning.

Taking a deep breath.

A bouquet of flowers.

A beautiful garden path.

Your favourite song.

Cool clear water.

The sound of my voice.

Your body lying on the floor.

Now it's time to repeat your sun culpas.

So we'll repeat the same statements that we made earlier.

I trust my gut response.

I am present.

I am balanced.

I trust in divine timing.

I am held and supported by the universe.

I trust my gut response.

I am present.

I am balanced.

I trust in divine timing.

I am held and supported by the universe.

I trust my gut response.

I am present.

I am balanced.

I trust in divine timing.

I am held and supported by the universe.

And now slowly come back to the feeling of your breath flowing in and out of your nostrils.

Maintain your awareness of breath and at the same time develop your awareness of your physical body.

Your body is relaxed and lying on the floor.

Feel the container of your skin and the clothes and props that are touching you.

Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are touching the floor.

The back of your heels,

Thighs,

Buttocks,

Shoulder blades,

Arms,

Hands and head.

Do not open your eyes yet but visualize the surrounding room.

Imagine where you are in the room and the other objects that are around you.

And slowly whenever you feel ready start moving your fingers and toes.

Making small movements with your wrists and your ankles.

And then gently rolling over onto your right hand side and staying there for a few breaths.

And then using your hands to press yourself up from the floor letting your head come up last and your practice of yoga nidra is complete.

Reviews

Thank you. Beautiful and peaceful! 🍀😇🙏💕☀️🥰

A beautiful session, very well paced, and an excellent guidance, thank you 😊 Namaste 🙏🏻