Guided Yoga Nidra

A guided Yoga Nidra practice, with a focus on connecting to the body, mind and breath to cultivate a sense of calm and peace and assist with anxiety, stress and sleep. This 20 minute practice includes intention setting and a nature based visualization.

Transcript

We now prepare for the practice of Yoga Nidra.

Start by bringing your body into a comfortable reclined position on your mat or blanket.

Make sure you have appropriate padding underneath your body to find full comfort and enough layers to provide warmth while you move through this relaxation practice.

Once you have found comfort,

Allow your body to settle and to find stillness.

And know that if you do need to make adjustments to your body position or props as we move through the practice,

That you are free to do so.

And that if you make these movements mindful,

Then they can become a part of your relaxation practice.

It is more important to be truly comfortable and at ease than to maintain stillness in discomfort.

As you find stillness now,

Take the next few exhales to release any tension,

Allowing yourself to release and relax into the earth,

Feeling a sense of ease and calm,

Moving through your body like butter melting in a hot pan.

Allow the body to melt and release.

Allow the body to melt and release.

And as we move through the practice,

You can use my voice as an anchor to keep you present.

If you do drift off,

That's completely fine.

Just know that you can use my voice as an anchor to come back to.

Repeat to yourself internally now.

I remain awake and present for the practice of yoga nidra.

I remain awake and present for the practice of yoga nidra.

Come now to your sankalpa,

Your innermost desire,

Your personal resolve.

And perhaps you visualize a picture of what you want from life.

Perhaps you feel this desire in your heart.

And perhaps you can bring that together into a body of your own.

And as you do that,

You can feel the desire in your heart.

And perhaps you can bring that together into a positively worded statement that you can repeat to yourself.

Try to feel this desire,

This resolve in every cell of your body,

Gently repeating the image,

Feeling or phrase to yourself with awareness and emphasis.

At least out loud that you feel this impulse of life which you experience and that you feel in your heart that that is and that when you continue to breathe and go back to thePSA you will feel that you are going to feel more and more about yourself and your environment,

And your surroundings,

And things like that,

And be more open and open and open about yourself after that emphyl.

Moving now to an awareness journey through your body,

Taking a trip through the different parts of your body.

And as I mentioned each body part,

Bringing your awareness to that area.

Starting with the right hand,

Become aware of the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The palm of the right hand,

The back of the right hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right waist,

The right hip,

The right thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the right foot,

The top of the right foot,

The big toe,

The second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole right side of the body,

The whole right side of the body,

The whole right side of the body.

Now become aware of the left hand,

The left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The left waist,

The left hip,

The left thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the left foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole left side of the body,

The whole left side of the body,

The whole left side of the body.

Now to the back body.

Become aware of the right sit bone,

The left sit bone,

The lower back,

Upper back,

Right shoulder blade,

Left shoulder blade,

The whole back body together,

The whole back body together.

Now bring awareness to the crown of the head,

The crown of the head,

The forehead,

Both sides of the face,

The right eyebrow,

The left eyebrow,

The space between the eyebrows,

The right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

The left ear,

The right cheek,

The left cheek,

The nose,

The tip of the nose,

The upper lip,

The lower lip,

The chin,

The throat,

The right chest,

The left chest,

The middle of the chest,

The navel,

The abdomen.

Awareness of the whole front body together,

The whole front body together.

Now the whole of the right leg,

The whole of the left leg,

Both legs together.

The whole of the right arm,

The whole of the left arm,

Both arms together.

The whole of the back body,

The whole of the front body,

The whole body together.

The whole body together,

The whole body together.

Leave the body now and become aware of the breath.

Feel the flow of your breath moving in and out of your lungs.

Do not try to change the rhythm of the breath.

The breath is natural.

You are not doing it.

There is no effort.

Maintain awareness of your breath.

Complete awareness of breath.

Now concentrate your awareness on the movement of the chest and belly,

Rising and falling with every breath.

With each breath it expands,

It contracts.

And count your breath down now from seven,

Counting the breath.

Inhale seven,

Exhale seven.

Inhale six,

Exhale six.

Continue down to one,

Counting the breath in,

Counting the breath out.

Inhale six,

Exhale six.

Leave the breath now and bring your awareness to a sensation of heaviness in the body.

Feel the body becoming heavier and heavier,

Almost as though it could sink right into the ground.

Feel the bones becoming heavy,

Feel the weight of your body pressing into the earth.

Now come to the opposite sensation.

Bring to mind a feeling of lightness.

And feel that lightness through every cell of your body,

Almost as though you were a feather that could easily float up off the ground with just the slightest breeze.

Now return the body to the mat,

Resting somewhere between heaviness and lightness.

Leave the body now and bring to mind your favorite place in nature.

This might be somewhere you've visited or perhaps somewhere you've seen in a photo or created for yourself.

See this place vividly in your mind's eye.

Know that even though your eyes are closed,

You still have the power of sight,

The power of visualization within your mind's eye.

And bring this place of nature into your mind's eye.

And then look around you.

Notice the colors,

The textures.

Notice what objects surround you.

Notice the way being in this place feels to you.

Notice any sensations that arise being in this place of nature.

Look around now.

Notice a chair or a bench available nearby for you to sit on.

And if you desire,

You can take a seat,

Allowing yourself to relax into this place of nature.

Take your time looking around,

Noticing what plants or flowers are there,

Noticing any objects that might be there,

Noticing what other elements exist within your place in nature,

Feeling a sense of calm as you sit peacefully within this place in nature.

It's time to leave your place in nature.

Take your time looking around.

Notice the colors,

The textures.

Notice any sensations that arise being in this place in nature.

It's time to leave your place in nature now.

Just know that this place is always available to you to visit at any time that you wish.

You simply need to conjure it in your mind's eye.

Now is the time to repeat your sankalpa,

Your resolve.

Coming back to the feeling or image of that resolve.

And if you developed a worded statement,

Repeating that internally to yourself three times now,

Allowing yourself to feel your sankalpa in every cell of your body with full awareness.

Now relax all efforts.

Draw your mind outside and become aware of your breathing.

Become aware of the natural breath once more.

Become aware of the whole body,

Developing awareness from the top of the head all the way to the tips of the toes.

Become aware of the position of your body lying on the floor.

Become aware of the floor and the position of your body lying on the floor.

Now visualizing the room that's around you,

Becoming aware of your surroundings.

And slowly start moving your fingers and toes.

Gently rocking the head from side to side.

Slowly starting to stretch yourself and wake the body back up.

Taking your time,

There is no hurry.

And whenever you are ready,

You can gently open your eyes.

The practice of yoga nidra is now complete.

Reviews

Calming and centering

Fantastic

Beautifully guided 🙏✨

I am going back again and again to this Yoga Nidra because it’s so simple and pure and effective
Thank you 🙏🦋🔆

Excellent yoga nidra short but includes all important elements. Thank you for this relaxing practice.

Relaxing

Probably the best yoga nidra on insight timer. I’ve listened multiple times and continue coming back because a yoga nidra that is balanced with mindfulness, yet not too woo-woo can be hard to come by.

Thank you 🙏

Perfect!! Thank you🙏🏻

So lovely! Thank you

wonderful practice

Very effective. Thank you.

Fabulous meditation

Beautiful practice. One of my favorite yoga nidras on this app.

Thank you for a complete body experience.