Yoga Nidra For Emotional Homeostasis

This Yoga Nidra is meant to support you in bringing an emotion into balance through the means of opposites and homeostasis (a bodily state of inner stability). Relax and feel the emotion from a place of ease, observing your experience while the emotion is allowed to fully be there. This Nidra was recorded during a live session.

Transcript

So as you are settling into the practice and into your shape,

Making sure once more that you are fully fully comfortable,

That your legs and feet fall to the side,

Allow the arms to rest on the side of the body and the palms are facing up.

Allow your entire being on a physical,

Energetic,

Mental and emotional level to begin to find rest.

It is time to rest,

To rejuvenate.

It is time to let the parasympathetic nervous system of rest and digest take over.

A deep rest begins with us giving ourselves permission to do so.

There's nothing that needs to be accomplished now.

Nothing that needs to be understood or analyzed.

There's a simple invitation to find rest in the present moment.

Now find a way to make this simple yet profound inner gesture that gives yourself this full permission to simply be here and merge with the practice.

Then allow your senses to turn inwards and let your sense of hearing rest on the sound of my voice.

Notice that your inner guidance system will provide you the practice and experience that you need today.

And if you return to this practice over and over again and you do it several times,

You may notice that it will be different and that is okay.

Your inner wisdom will follow my guidance in such a way that it is of greatest benefit to you.

So as we move into the practice,

Set an intention to remain still in your body and also to stay awake to the best of your ability.

You can say to yourself,

I will not sleep and I will move at the end.

Now take a few moments to become aware of your breath.

Without changing anything at all,

Notice your natural breathing pattern.

Let it be as it is.

Bringing awareness to your inhales as they enter the body.

Bringing awareness to your exhales as you let go and relax further.

Breath is coming in and going out.

You are relaxing.

And now gently,

Gently bring to mind something that feels challenging in your life right now.

Identify a challenge and notice it in a rather detached way.

Doing your best to see the challenge as it is.

It is with you but it's not you.

Perhaps it feels frustrating,

Perhaps even scary.

Keep coming back to your breath.

Watch that challenge.

And you can let go of the details.

Just recognize that any challenge is an opportunity for healing and for self-realization.

And come back to the breath.

Come back to the awareness that you're breathing in and the awareness that you're breathing out.

And now begin to envision the best possible outcome for the challenge you are facing right now.

What do you most desire to be true?

And trust yourself.

You have the capacity,

The strength and the ability to bring about your best possible outcome.

And invite the sensations of your best possible outcome into your body.

If any doubts creep in,

Imagine yourself having all the measures needed and all the tools available to achieve your best possible outcome.

And see yourself doing this with confidence,

With wholeheartedness.

It is now time to come up with your sankalpa,

With your intention,

A short powerful intention.

And today I want to invite you to choose an intention that paints the picture of your best possible outcome.

So start your intention with the words I am.

Take a moment to phrase this statement in your mind.

And then repeat your sankalpa,

Your intention three times silently in your mind.

And then visualize your intention as a seed of a beautiful flower,

Allowing that seed to be planted in the fertile ground of your heart.

And now it is time to rotate your awareness through your physical body,

Through Annamayya Kosha.

And we will guide your awareness through the different parts of your body.

And the invitation is again here to be fully inside those parts of your body.

It is as if you would slip inside them.

Your entire consciousness emerges with the inside of these body parts.

And we will begin with the right hand thumb.

Become aware of your right hand thumb and then fully be in your right hand thumb.

Be in the entire internal space of your right hand thumb.

Now extend that experience to all fingers so your consciousness merges with the inner space of all fingers on the right side.

And it merges with the palm of the right hand and the entire hand into your wrist,

Forearm.

Be fully in your forearm,

Elbow,

Upper arm,

Right shoulder.

Be fully in your entire right arm.

And the right side of the torso merging with the inner space of the right side of the chest.

Waist,

Hip,

Being fully in the space of your entire hip.

Thigh,

Knee,

Lower leg,

Ankle.

Being fully in your right leg into the right foot,

Into all five toes.

All five toes.

Be fully in your right foot and inhabit your right foot with all five toes.

Then come back to the entire right side of your body.

Being in the entire right side of your body.

And then from here we move to the left side and we move to the left hand thumb.

Becoming aware of the left hand thumb and then fully be in your left hand thumb.

Be filling the entire space of your left hand thumb with your awareness.

Then extend that to all fingers,

All fingers on the left side.

The palm of the hand,

Your entire hand into the wrist,

Into the forearm.

Being fully in the internal space of your forearm,

Elbow,

Upper arm,

Right shoulder.

Being fully in your entire left arm.

And the left side of the body merging with the inner space of the left side of the chest,

Waist,

Hip.

Being fully in your hip.

Body,

Knee,

Lower leg,

Ankle,

Into your left foot,

Into all five toes.

All five toes.

Including your entire leg and your foot with all five toes.

Then include the entire left side of the body.

Being in the entire left side of your body.

Then we come to the back side of the body and we'll move from right to left to bring more attention and balance to both sides of the body.

So awareness in your right heel,

Left heel.

Then balancing the awareness between both heels.

Awareness below your right knee,

Left knee.

Balancing the awareness between the spaces below your knees.

Awareness in your right buttocks,

Left buttocks,

Balancing the awareness here.

Awareness in your right shoulder blade,

Left shoulder blade.

Balancing awareness in both shoulder blades.

Awareness to the right side of the back of your head and left side the back of your head.

Balancing awareness along the back of the head.

Awareness in the right hemisphere of the brain and the left hemisphere of the brain.

Now balancing awareness in both hemispheres of the brain.

Bring awareness to the top of your head and to the whole face,

The whole face.

The eyes,

Ears,

Space between the ears,

Nostrils,

Lips,

Entire mouth,

Jaw,

Chin,

Throat.

And then again,

Both arms,

Both arms,

Both legs,

Both legs,

The entire torso,

The entire head and the entire body,

The entire body.

Notice the entire body as one continuous field.

You're resting in your entire body,

In its completion,

In its perfection.

Simply at rest,

Practicing Yoganidra.

And from here we will now move to the energy body,

To Panamayakosha.

And for this we bring closer attention to the breath.

The beauty of fresh oxygen coming into your body,

Offering support for all the cells in your body to be vital and to sustain this human experience.

And as you exhale,

Warm air that is not needed anymore leaves the body through the nostrils.

And notice that this constant flow,

The intelligence of the breath and of the body is fully functioning by itself.

There's nothing you need to do.

And then begin to notice the tiny pause that occurs between the inhale and the exhale,

As well as between the exhale and the inhale.

Pause,

Which feels like a little break.

A pause in which silence can unfold,

Resting occurs.

And you can just be.

So bring your attention to these pauses without changing the breath,

Let it flow naturally,

No effort.

Sink into the pauses,

Let your entire being rest here.

Let the silence embrace you.

And we will support our attention by counting backwards from 17 to one.

So inhale 17,

Exhale 17,

Pause,

Silence.

Inhale 16,

Exhale 16,

Pause and silence.

And so on,

Sinking deeper and deeper into the silence with every breath you take.

So do this in your own rhythm for a little while.

And should you lose track or do not know anymore where you are at and what the next number is,

Then simply start at 17 again.

So do this now.

And slowly,

Slowly stop the counting.

But let that feeling of sinking into silence continue.

Allow the breath to be natural.

And notice how the silence continues to prevail even as we relax our focus,

Even as the words change.

Silence continues to remain between the words and even while the words are spoken.

And it is now time to move into the mental and emotional body,

Into Mano Mayakosha.

And here we bring attention to opposite sensations in the body.

And continue to feel completely relaxed.

We will begin by awakening heaviness in your body,

Heaviness.

So feel your arms first as if your arms were filled with lead.

And you can feel the heaviness and the weight of your arms.

The body is completely relaxed,

Like a dead weight on the ground.

Feel the heaviness in your legs.

You couldn't lift them even if you tried.

Feel heaviness in your pelvis and weight in your entire torso and in your head.

You are experiencing heaviness in the entire body.

You are relaxed,

The body is deeply relaxed and at rest.

And you are having direct knowledge of density and weight in your form.

Then shift to the opposite,

The polarity which is lightness.

Have an experience of lightness in your body.

Sense all the space that is between each and every cell of your body.

Galaxies of space inside the body.

So you are shifting your focus from heaviness now to lightness and experience lightness in your body.

All the inner space.

You are floating and expanding into infinite landscape.

And have this direct experience now.

And then feel both lightness and heaviness at the same time.

Feel an experience of this polarity of lightness and heaviness.

Feel it in your nervous system.

The body is completely relaxed.

And you are experiencing the polarity of lightness and heaviness inside your body,

In your existence,

In your being.

And let go of heaviness and lightness.

And now awaken an emotion that you feel you are ready to experience.

An emotion that has been with you for a while.

However,

Maybe you have not allowed yourself to fully feel it.

So invite that emotion into your body.

Let go of any story or any details.

Just invite the general sense of that emotion into the landscape of your body.

And notice where it shows up.

Notice where it lands in your body first.

And allow it to spread a little bit more.

Become aware how it shows up.

The sensations,

The energies.

Maybe there is a form.

Maybe there is a movement.

And observe that.

You are safe.

You are at rest.

You are practicing yoga nidra.

And you are experiencing an emotion in your body that is ready to be felt.

Become aware how you can allow this emotion to be there without fully getting absorbed by it.

And wherever you are now,

Let go of the emotion and invite grace into your body.

Allow sensations of luminous grace into your body.

Grace is flowing into your head,

Into the shoulders,

Into the torso,

Arms,

Pelvis,

Legs and feet.

The entire body is filled with grace.

And notice how that feels.

What are the sensations?

How can you perceive grace in your physical vehicle?

And make like an inner imprint of that,

A little memory that you can return to anytime.

And that feel both the emotion you chose and grace simultaneously.

It might seem like a polarity that does not go together.

But notice that it is possible.

The emotion and grace can exist at the very same time.

Feel it in your body.

Feel it in your nervous system.

Body is completely relaxed.

You are experiencing your chosen emotion and grace at the same time inside your body,

In your existence.

And then let all these sensations go.

Let go of any experience you had.

Allow it all to dissolve back into the quiet landscape of consciousness.

The ever present eternal stream of consciousness.

And we now move into Vijnanamayakosha,

The wisdom body.

The access point to your wisdom body is the portal within or behind the third eye.

The pineal gland.

So bring your awareness to your pineal gland in the middle of the head between the two hemispheres of the brain.

And let your awareness rest at this access point.

This access point is portal to your own inner wisdom.

And I will now mention several images and I invite you to let them appear on an imaginary white screen in front of your inner eye.

Remain relaxed and at ease.

Let inner silence continue to be there.

A meadow at sunrise.

A flickering candle.

The roots of a tree.

A flower coming to the end of its blossoming.

Your favorite childhood book.

A hammock.

An eagle gliding in the sky.

A wide unicorn.

A wide unicorn.

A wide unicorn.

A owl sitting around a bonfire.

An old key.

Full moon.

Lavender fields.

A mandala in your favorite colors.

A green elephant.

A green elephant.

A green elephant.

Sitting in full lotus,

Eyes closed,

Meditation.

And let go of all these visuals.

Let them all dissolve into a pure space.

Into silent consciousness.

And we will now enter Anandamaya Kosha.

A bliss body.

So allow yourself to fully surrender to the purity of your being.

Into your true nature.

Breathe in meditation.

And sink into a deep space of silence.

Of alchemy.

Of pure bliss.

And let go of all these visuals.

In the state of meditation.

In the state of deep peace and quiet.

Bring back to mind your sankalpa.

Come back to that seed of a beautiful flower that you already planted one time earlier.

So take the opportunity of this auspicious moment where there is so much stillness in you.

And repeat your I AM statement one more time.

Three times silently in your mind.

Allow the echoes of your intention to vibrate into all layers of your consciousness.

Beautiful.

And from here begin to connect your awareness back with your individual form.

It is as if you were stepping through a threshold back into this reality.

Come back to the present moment.

Come back to your physical existence.

And at the same time notice that your embodied experience is not at all different from the deep experience of silence.

Now sense the entire body from the crown of your head to the fingertips and the toes.

Begin to connect with your breath.

The panna of life force flowing through you.

And begin to feel more and more engaged with your environment.

Allow your senses to open up again.

Just temperature,

Fragrances,

Sounds.

You can even open your eyes for a moment looking around taking in the environment.

And then close them again.

And notice how you are deeply relaxed yet fully awake.

There is a deep harmony within you that radiates to the space,

To the environment,

To the beings,

To all life around you.

Loka,

Samastha,

Sukhino,

Bhavan Tu.

May all beings everywhere be happy and free.

May the thoughts,

Words and actions of my own life contribute to that happiness and freedom of all.

And with this the practice of Yoga Nidra is now complete.

Hari Om Tat Sat.

Reviews

Katharina , beautiful nidra practice with your pacing, words, melodic voice and music. Thank you so very very much.

Incredible...what a journey. So very hypnotic and relaxing. Aaaaah....
Thank you ~ Namaste
🌺🙏🌺

Wonderful. So deeply calming. Will return. Thank you and Blessings 🕊💜🪷

Love love this❤️ so deeply relaxing !

Beautiful clear calm, thorough…
Restful

🙏

Wonderful! I especially loved feeling grace—that was new to me and it felt amazing. Thank you so much, Katharina 🙏🏻💚

This yoga nidra is wonderful- the invitation to be filled with grace is especially beautiful 🙏

Great peace, connection and silence

Beautiful, a favourite of mine. 🙏🏻❤️

Lovely as all of your Nidras. Thank you.

I find your meditations deeply relaxing. I think they might be healing too. Thank you. I will try all the others 🙂

Beautiful. Experience, as always

I love your yoga nidras :) that was lovely and relaxing, with nice music. Thank you x

So beautifully led... thank you and many blessings.🙏

Very helpful thank you!!

Joyous and beautiful!

Grate meditation for releasing trapped emotion in body , thank you🌷🌷