Yoga Nidra For Self-Trust & Feeling Safe

This Yoga Nidra was channeled in an Insight Timer LIVE Event. When I tap in, I channel meditations that say exactly what my audience needs to hear in the moment in order to foster healing and find clarity. Before this session, I set the intention for this meditation to be exactly what those who were in the room and those who listened later on needed in the moment, so if you've found this track, it may be exactly what you need right now!

This Nidra includes creating a sankalpa (intention setting), a full body scan, nirodha (counting backwards), pairing of opposites (fear vs safety), visualization, and ends with a return to wakefulness. This is a wonderful option for you if you are working on learning to trust yourself better and to feel safe in your own skin. Enjoy!

Transcript

Hi there,

I'm Kayla Mason.

Thank you so much for meditating with me today.

This yoga nidra was actually channeled live at an Insight Timer event,

And it was created with the intention that it should be exactly what those in the room needed at the time,

And exactly what anyone who comes across it later on would need in the moment.

So you can rest easy in the knowledge that if you have found this meditation today,

You're exactly where you're meant to be.

That said,

This meditation will guide you back to wakefulness at the end,

So if you are looking for a yoga nidra to put you to sleep,

Perhaps come back to this one another day.

Enjoy!

As you get yourself set up for this yoga nidra practice,

I invite you to feel each part of your body as it's relaxing.

So lay down wherever is comfortable for you,

Whether you're on a yoga mat,

On a bed,

Or even on the couch.

And starting with your feet,

Just kind of notice what your feet might need to relax.

Do they want to splay out?

Maybe you want to make your legs a little further apart so that your feet can splay out to the sides.

And then moving up your legs,

Your knees,

Noticing if you would benefit from having a pillow underneath your knees.

And if that's the case,

Go ahead and grab one.

And allowing each part of your body to settle.

Feeling the knees settling down.

Moving up into the hips.

And really feel your hip bones splaying out.

Feeling your thigh bones settling,

Resting gently within the hip sockets.

And if you need to wiggle your hips a little bit or move your buttocks to allow for more freedom,

Feel free to do that now.

And once you've found that space of relaxation,

Allow your hips and buttocks to settle into the surface beneath you.

And moving up your body.

Beginning to move up your torso.

Feeling your belly unclench.

Just allowing yourself to notice how much tension we hold when we're not even thinking about it.

Allowing your belly to soften,

Your lower back to release.

And then beginning to move up your spine and feeling your back settling into the surface beneath you.

Feeling the muscles and skin and bones all just settling down,

Relaxing.

Maybe allowing your shoulder blades to move down your back.

Opening up your collarbones.

And allowing for your shoulders to settle into relaxed stillness.

Noticing your chest cavity.

And if there's any tension in the chest cavity or maybe in your diaphragm directly below,

Just inviting that to relax.

The space that we're entering into is a safe space.

There's no need to worry about anything.

This next 40 minutes or so has been carved out specifically for you to care for yourself.

And you have made the choice to show up here to this safe space.

To allow yourself the ability to truly meet your own being where you're at right now.

So as we're paused in this heart space before we truly get started,

Just take a moment of gratitude for yourself.

For making this choice.

For deciding that it's important enough for you to take care of yourself.

Out of all the other things that you could be doing in your day right now,

You've chosen to be here.

And express some gratitude for yourself in this moment.

Amazing.

And then begin to shift that relaxation awareness to your shoulders.

Your upper arms.

Moving down through your lower arms into your hands and just feeling your hands completely relax.

And noting here that there is no wrong way to place your hands.

You can have them laying on the side of your body.

Or you can place them on your body.

You can have both hands on your thighs.

One hand on your chest.

One on your belly.

Or maybe one on your solar plexus.

Whatever feels good for you right now.

And once you've found a hand position that feels good for you,

Allow yourself to relax into it.

Really feeling your arms and hands settling into the surface beneath you.

And moving this relaxation awareness up to your neck.

Your throat.

Noticing if you're holding any tension in your throat.

Maybe from having to express or not being able to express yourself.

Just allow it to dissipate.

Allow yourself to settle into that surface beneath you.

And follow that relaxation to the back of your head.

Feeling the back of your head on the surface beneath it.

And then beginning to allow your awareness to circumvent your head and face.

Moving from the back of your head to both ears.

The top of your head and your chin.

And then following those lines down to the center of your nose.

Feeling the entirety of the head all at once.

And then moving down from the middle of your face.

Over your lips.

Down over your chin.

Until you find yourself back in your heart center.

And just notice what's here.

No judgment.

No reason to worry about what might be here or what might not.

Just allow yourself to notice.

What do you feel in your heart right now?

Maybe it's a pressure.

Or perhaps a levity.

Maybe your heart is beating quickly.

Or maybe your breath is moving slowly through your heart space.

Just noticing the physical sensations that are currently present in this heart of yours.

And then from this heart awareness space,

Allow your sankalpa to begin to surface.

If you already have a sankalpa that you're working with,

Feel free to use that.

And if not,

Or if you haven't heard of the concept of sankalpa before,

A sankalpa is a deep resolve.

An intention that is always true.

It is stated in the present tense first person.

And can often begin with I am.

If you don't have a sankalpa,

Notice if there is a certain emotion that is showing itself in your heart center.

And allow yourself to identify what is this emotion.

If you're having trouble identifying it,

Ask your body to tell you what it is you're feeling.

And once you've identified this emotion,

Notice if there is a belief attached to this emotion.

For instance,

If maybe you were feeling a bit of worry.

Or a bit of uncertainty.

I wonder if the belief attached might have something to do with not trusting yourself.

Not believing you are enough.

Being afraid that you do not know enough.

Perhaps a fear of the unknown.

And if any of these are resonating with you,

Begin to see if you can identify what is the best outcome.

What would your heart's desire be to believe instead of the belief that is currently coming up?

If the belief that's coming up is that you can't trust yourself,

Then maybe your intention for this practice is,

I am trustworthy.

Or simply,

I can trust myself.

And if perhaps you were struggling with uncertainty and a fear of the unknown,

Perhaps something like,

I am okay.

Or,

I am loved.

I am enough.

Something short and simple is best.

And often the thing that came to you first is the thing to go with.

And once you have formed your sankalpa,

Allow it to settle in your mind,

In your heart,

And in your body by repeating it three times in your mind.

I'll give you a few moments here in case you are still creating your sankalpa.

And once you have repeated your sankalpa in your mind three times,

Simply allow it to fall away and trust that it will be there exactly when you need it.

And allow your awareness to land back in your heart center.

And this time notice the breath.

Just watching it moving through your chest.

And I'm going to bring your awareness around to different parts of the body,

One at a time.

And as each body part is mentioned,

Notice if you can feel all of the sensation in that part of your body.

Truly feeling what is happening right now.

Starting with your right hand thumb.

Pointer finger.

Middle finger.

Ring finger.

Pinky finger.

Feeling all five fingers at once.

Feeling the whole right hand all at once.

Noticing all of the sensation in your right hand.

Moving up to your right wrist.

Elbow.

Shoulder joint.

Right collarbone.

And the center of the throat.

And then dropping down to your left thumb.

Feeling all of the sensations in your left thumb.

Left pointer finger.

Middle finger.

Ring finger.

And pinky finger.

Feeling all five fingers on the left hand at once.

Feeling the entire left hand all at once.

Moving to the left wrist.

Elbow.

Shoulder joint.

And the left collarbone.

Pausing once more at the throat.

And moving down the front of your body,

Feeling both breasts.

Feeling the sides of your ribcage.

Both sides of your waist.

Both hips at once.

Feeling the right thigh.

The left thigh.

And both thighs together.

Feeling the tops of both knees.

Both shins.

The right ankle.

Top of the right foot.

Sole of the right foot.

The right big toe.

Second toe.

Third toe.

Fourth toe.

And pinky toe.

Feeling the left ankle.

Top of the left foot.

Sole of the left foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

And pinky toe.

Feeling both feet at once.

Feeling all of the sensations in both of your feet at the same time.

And then moving up the back of the body.

Feeling your right heel.

Left heel.

Both heels.

Feeling both calves at once.

The backs of both knees.

The back of the right thigh.

Back of the left thigh.

Backs of both thighs together.

Feeling all of the sensations in the buttocks.

The sacrum.

And moving up your spine.

The lower back.

Middle back.

Upper back.

Feeling the back of the neck.

The back of the head.

The right ear.

Moving to the middle of the mind.

Directly between the ears.

Then feeling the left ear.

And back to the middle of the mind.

Feeling the top of the head.

Moving down to the forehead.

The right eyebrow.

Left eyebrow.

Pausing at the third eye.

Feeling all the sensations of the third eye between the brows.

Feeling the bridge of your nose.

Both nostrils.

Both eyes.

The right cheek.

Left cheek.

The upper lip.

Lower lip.

And the whole face as one.

Then feeling the tip of your tongue.

The gums.

The root of your tongue.

And feeling the entire inside of the mouth.

All at once.

And allowing that sensation to radiate outwards.

Feeling the entire head,

Face and mouth.

All at once.

Feeling that awareness radiating down.

And feeling your entire head,

Arms and torso.

All at once.

And allowing that to radiate down once more.

Feeling your legs,

Arms,

Torso and head.

Your entire body.

All at once.

Feeling your entire body full with sensation.

All at once.

Your entire body.

And allow your awareness to land once more on your breath.

Just watching.

Watching your body being breathed.

And then we're going to count backwards.

Using the breath.

Starting with the number 28.

And count backwards on every out breath.

And if you get to zero.

Or if you lose count.

Simply start back at 28.

Counting backwards every time you exhale.

Until you hear the sound of my voice once more.

And now let go of the count.

And allow your body to begin to feel super heavy.

Feeling as though you could sink deep into the surface beneath you.

As if you are laying on sand on the beach.

And could make an imprint in the surface below you.

Feeling your body getting heavier and heavier.

So heavy.

And then let that go and allow your body to begin to feel super light.

Allowing yourself to feel as if you were floating.

Floating around on the wind like a feather.

Super light.

And then allow that feeling to fall away.

And land once more in heaviness.

Sinking deep into the surface below you.

Heavy.

And then shifting back to light.

Allowing yourself to lift off once more.

Light.

And then allow yourself to sink once more into heaviness.

But see if you can feel that lightness at the same time.

Feeling both heavy and light in the same space.

And let that go.

Allow yourself to return to neutrality.

And then allow a time,

A memory to come into your mind.

A time when you felt fearful.

Untrusting.

Uncertain.

A time when you weren't sure what to do.

When you worried.

Allow your body to show you what this feels like.

And just witness how your body feels fear.

What changes?

Does your heart rate change?

Do you feel a tightening in your chest?

How does your body react to fear?

And now allow the story to fall away and let the body feel remain.

Simply the feeling of fear.

And now allow that to fall away.

To fall away.

And then allow another memory to come into your mind.

One where you felt safe.

A time when you felt totally safe.

Totally seen and heard.

A time when you didn't have to worry about anything.

Total freedom.

Safety.

And again,

Allow your body to show you what it feels like to be safe.

Comfortable.

Warm.

Noticing how your body changes.

Does your heart rate slow?

Does your chest relax?

Safety.

And allow the story to fall away and just stay in the body feel of safety.

Feeling totally safe.

Held.

And then allow that to fall away.

And let yourself sink once more into fear.

Letting your body show you what fear feels like.

Fear.

And letting go of the fear and allowing that safety to come back.

Asking your body to show you what safety feels like.

Safety.

And then allow that fear to creep in once more.

But notice if you can also feel safe.

Feeling both fear and safety at the same time.

Holding these two emotions together.

And allow that to fall away.

Landing back in a place of neutrality.

And allow yourself to settle at the middle of the mind.

I'm going to mention a series of concepts or items.

And just allow any story that comes up for you with each of these things to play out until the next one is mentioned.

Just letting your mind go on a thought journey.

Fresh baked cookies.

The smell of the first day of autumn.

The feel of fresh cut grass beneath your feet.

A soft blanket.

Holding your best friend's hand.

Running from a tiger in the jungle.

A piece of dark chocolate.

Falling in love.

A warm hug.

Having a pet asleep in your lap.

Allow yourself to feel the pet asleep in your lap.

Feeling safe.

Needed.

With this soft warm body.

Soft fur.

An animal who loves you dearly in your lap.

Acknowledge that this animal trusts you deeply.

Because you are completely trustworthy.

Animals know things that we do not.

And we can trust them.

As this animal sleeps in your lap.

Allow yourself to marvel at the magic within such an act of trust.

Enjoying the weight of the animal.

The soft fur.

Just living in this beautiful moment.

Finding gratitude for this energy.

And getting to share the space with this animal.

And from this space,

Allow your sankalpa to come back to you.

A reminder that it's already true.

And then slowly begin to allow the visualization to fall away.

And begin to feel your physical body once more.

Noticing the feeling of the back of your body on the surface beneath you.

Noticing your breath as it moves through your body.

Remembering what the room around you looks like.

And begin to deepen your breath.

Slowly bringing movement back into your fingers and your toes.

And beginning to guide yourself back to wakefulness.

Allow yourself to give yourself a big stretch.

As you come back.

As this yoga nidra comes to a close.

And you can allow yourself to stay here in shavasana for as long as you'd like.

Or if you feel called to,

You can turn on your side.

And push yourself up into a seated position.

And wherever you are,

Place your hands together at prayer.

In your heart center.

And either listen or join me for one om.

Inhale and exhale.

And inhale for om.

Om.

Bring your prayer up to your forehead and bow down to yourself in gratitude for showing up here today.

And for being totally present with yourself.

Namaste.

Reviews

Always helps me get to a deeply relaxing state! I appreciate you for sharing!🙏🏽💜

Love long yoga nidra, thank you. Loved the pet sitting in your lap bit, I'm going to use that again❤️