Yoga Nidra For Transformation

Yoga Nidra is used for healing fatigue since a 30-minute session is equivalent to around three hours of sleep. This Nidra begins with a long body scan to relax the body and mind from stressors. Next, a guided breathing exercise calms the nervous system and prepares the body for deeper healing. Tune into your inner physical and emotional sensations and reach a state of internal equanimity. This practice ends with visualization for expansion and transformation.

Transcript

Letting the shoulders sink down into your bed becoming heavier.

Letting the lower back,

The upper back and the middle back fill up with breath and sink down.

Letting your entire body be still,

Be at peace.

Imagining that your body is muddy water and with any movement the dirt is not able to separate from the water.

So really allowing the stillness to clarify and cleanse and demystify that water.

Any movement will shuffle that dirt again.

So be completely still as much as possible.

If there's at any point,

Any need to be more comfortable,

Take that moment.

The most important thing that your body is as relaxed and as loose and as non-distracting as possible.

As your eyes close,

Your eyelids becoming very relaxed,

The right eyelid becoming heavy.

All the muscles in your right eyelids are completely paralyzed and unable to be used.

Your left eyelid joining the right eyelids,

Just completely becoming heavy.

Completely disengaging all of the muscles in your left eyeball and in your left eyelid.

Sinking down together,

Totally relaxed,

There's nothing to see.

Everything is happening right now with the closed eyes.

The eyes are open,

The eyes are closed,

The eyes are open,

The eyes are closed,

The eyes are closed,

The eyes are closed.

Your upper teeth and your lower teeth,

Letting the mouth become loose,

Heavy.

Putting your concentration,

Your awareness into space in between your eyebrows,

Third eye,

Your canaoglans,

Imagining a really bright,

Beautiful indigo light,

Imagining it moving through you,

Down your face,

Down your neck,

Down your upper back,

Through your mid back,

Your indigo light traveling down your left arm,

All the way down into your left gum.

It's heavy,

So heavy,

Weighing down,

Moving to your left index finger,

Heavy,

Loose,

Moving the light across to your middle finger and your ring finger and your little pinky finger.

Press the palm of your hand,

The back of your hand and your wrist,

Your forearm becoming heavy,

Sinking down into your bed.

The light moves to your elbow joint,

So loose,

And up your upper arm,

Your shoulder,

All the way down into your muscles,

Your shoulders,

Coming loose,

Coming heavy.

That light moves across your upper back,

Your middle back.

As you inhale,

Filling up the left side of your middle back.

Then as you exhale,

Letting that light expand into your middle back,

Going into your lower left side of your back,

Traveling across to the lower right side of your back,

And the middle back,

And the upper part of the right body.

Across your right shoulder and down the light goes,

Putting all your awareness and concentration to your right thumb.

All the little tissues and muscles and all of the cells of your right thumb are heavy.

Each cell has its own little mind,

Its own little heart,

Its own little brain.

Releasing it,

Letting it go,

Moving that light to your index finger,

Letting it go.

Your middle finger,

Letting it go,

Inhaling that light into your right ring finger,

And the joint of your right ring finger gets heavier and heavier,

Weighing down.

Your little pinky finger,

Coming heavy,

So loose.

That light travels to the back of your right hand,

Coming heavier,

Heavier.

And the palm of your right hand,

Coming loose,

Heavy.

Your wrist,

All the twisting and movements and typing and all the clicking and everything your wrist must do,

Filling your wrist with love,

Filling it with thanks.

Thank you,

Wrist.

For massaging the face and all the little muscle knots.

Thank you,

Wrist.

Moving that light from your wrist or arm as it becomes heavier and heavier,

Sinking down to the elbow.

Bringing all the love and gratitude and sending it right to your right arm.

And that light travels up your upper arm,

Your shoulder,

Coming heavy.

Becoming loose,

Down to the ground,

To the floor.

And your torso becoming heavy and grounded,

Filled with that light,

Traveling up to the back of your neck,

Moving to your forehead.

Sinking down across your forehead,

Leaping across your nose,

Relaxing down,

Moving over the cupid's bow of your lip,

Upper lip and your lower lip.

And then crossing over your chin,

The right part of your chest,

Sinking down,

Releasing down to your bed,

Traveling over to your right pec muscle and releasing it down into your ribs and your ribs becoming like bricks,

Falling so heavy.

Down and over your abdomen,

To the upper part of your right thigh,

Upper part of your left thigh becoming heavier and heavier.

And your thighs,

They carry you around,

Bringing all of the love into every cell,

Every organ,

Every organelle,

The joints,

The knees,

The little ankles,

Falling further into the ground,

Into the bed.

And your shins,

They go down,

Your heels,

They go down,

And the soles of your feet traveling down.

Moving across your toes,

Your big left toes,

Like bricks,

Falling.

And your next little toe,

Your middle toe,

And your next toe,

Your little pinky toe,

Falling,

Sinking further.

And your big right toe,

Big brick,

Falling down,

And your next toe,

Your middle toe,

Falling down,

Sinking into the bed.

And the arches of your feet becoming heavier and heavier,

And the outsides of your feet completely loosened and relaxed.

And even your toenails sink.

Now moving that light over your right foot,

Across your whole right leg and your whole right torso,

Over your whole right side,

Allowing your awareness to cover your entire right side of your body.

And as you inhale,

Moving over across the front of your left leg and up and over the thigh and the torso,

Connecting to your left arm,

The entire left side of the body.

Moving,

Bringing your awareness,

Connecting the whole right side of the body.

Whole body connected.

Whole body awareness.

Connected awareness.

Whole body.

Home.

Taking the next breath in and the next breath out as a moment of scanning your internal sensations.

Scanning any pain or numbness or softness.

Accepted to the signals your body sends to you.

Receiving.

Anything that you feel is totally okay,

Just as it is.

There's no need to alter anything.

And with your next inhale,

Exhaling to release.

Taking a moment to witness all of your body and your tissue.

And release.

Inhaling,

Expand.

Observe.

And exhale,

Releasing and letting go.

Scanning your inhales,

Expanding into the whole belly.

Pause and witness.

And release,

Exhaling,

Detoxifying.

Letting go,

Everything that no longer helps you.

Inhaling all the things that are for your highest good.

Letting it all just melt out of you.

And letting go.

And letting go.

And letting go.

Your breath is your energy,

Your fuel.

Noticing how the body and the mind feel.

Every little cell in your whole body is breathing in and breathing out.

Every little cell has a soul.

Every little cell has a little pair of little lungs.

And you get to breathe for every little cell.

As you breathe in,

Sending love,

Sending thanks,

And sending compassion to every little cell.

Thank you,

All of you little cells,

For working all the time.

I love you.

All cells are connected as one.

All together.

Now allowing the mind to wander.

Letting go,

Letting go.

Letting go.

Letting go.

Letting go.

When you think about the word fullness,

Imagine total and complete fullness.

How does fullness feel in your body?

And now letting fullness go,

Releasing.

Feel how your body experiences emptiness.

What is emptiness in your body?

And letting emptiness wash over you and then letting it go.

Going back to fullness.

And connecting fullness to emptiness,

Holding both together.

And now letting them go.

Moving your awareness back to that space between your eyebrows.

And allowing your mind to experience how your body feels.

Hatefulness.

Observing hateful,

Taking it all in.

And then letting it go.

Allowing your mind to now observe serenity.

Feeling serenity.

Letting it wash over you.

Connecting it to hatefulness.

Holding them together.

Now letting them go.

Now just imagining being in a spaceship.

Visualize a spaceship.

It's completely weightless.

And you look outside of the window and you see endless expansion.

And your vision zooms through every constellation.

Over every planet.

Every star.

So much light and so much nothingness all at the same time.

So much fullness.

So much empty.

What is it like for you?

How does it feel to be around?

So much empty.

So much full.

So much beauty.

So much unknown.

Feeling aware of everything and nothing at the same time.

Up is down.

Left is right.

There's no top and there's no bottom.

And through the window,

Written in the stars.

I am.

The stars are asking you what you are.

I am content.

I am peaceful.

I am at ease.

I am one with the universe.

Repeat your I am to yourself.

Observe how you feel in your body.

You feel when you hear these words in your mind.

Bring your focus back to that space between your eyebrows.

Deep into your mind.

Space where thought becomes form.

You are the witness of your inner consciousness.

Within this deep space,

Expansion.

Everything old,

All the patterns that no longer help you,

Totally dissolve.

This infinite space enables infinite possibility and create new,

Open space.

You can always come back here.

You are true bliss.

What you feel here is entirely yours.

Completely your wisdom and your power.

Keeping silent,

Just allowing yourself to integrate.

You are the witness of your inner consciousness.

Yoga Nidra is now complete.

Reviews

These nidras are so wonderful! I feel so relaxed.

On point for this cat.