Yoga Nidra

Enjoy a short yet powerful yoga Nidra practice with Steph to help calm your nervous system, rebalance your mindbody and boost your energy levels. This practice will leave you feeling replenished and revitalized for the rest of the day.

Transcript

You're about to embark on the Divine Practice of Yoga Nidra.

Lie down and find a comfortable spot.

Be sure to cover yourself with a blanket as your core temperature will drop as you move through the practice.

Once you're comfortable,

Just let your body sink into the floor.

Take a deep breath in and allow your body to relax deeper,

Sinking into the floor.

Shift and move a little to let your body settle deeper,

Deeper into the ground.

Be comfortable knowing that at this time everything is okay.

Nothing else matters right now.

Everything is okay.

There's nowhere to go and nothing to do.

You're here simply to feel your body and to listen.

Don't worry or become agitated if you don't hear everything I say.

It's natural to flow in and out of consciousness.

The deepest part of you,

Your core self,

Is always listening though.

Whatever you experience today,

This practice will still work.

There is no way to do this wrong.

Simply listen without trying too hard.

You are in a safe environment,

In a protected space.

You are held in this space.

Come into stillness now and remain still for deep rest and deep nourishment.

Bring your attention to the world around you.

Listen to the sounds that you can hear outside of the room.

Listen to the sounds that you can hear inside the room.

Allow yourself a moment to become aware of all sensations around you.

The sounds,

The smells,

The temperature on your skin.

Visualize your body resting on the floor and become aware of your own physical presence.

Now feel your natural breath.

Feel the breath entering into the body through the nostrils.

Follow the breath as it moves into the chest and the abdominal region.

Then follow the breath as it moves from the abdominal to chest and back through the nostrils.

Feel enlivened by the inhale and relaxed by the exhale.

Then feel each breath as energy and count your breaths up to 12.

When you get to 12,

You're going to count back down again.

With each breath,

With each count,

Allow your bones to become heavy.

Feel your bones heavy and sinking into the earth as you count.

Once you reach 12,

Remember to count back down again.

Feeling enlivened on the inhale and deeply relaxed on each exhale.

Releasing your bones,

Releasing your muscles,

Releasing deeper into the ground with each breath.

Feeling heavy,

Sinking into the earth.

Now we're going to set our Samkhalpa.

We're going to go deep inside.

Deep inside to notice your heart's deepest longing.

Breathe into your heart space and ask what does your heart desire right now in this moment.

Get a Samkhalpa,

An intention affirmation based on your heart's longing.

A Samkhalpa is a positive statement in the present tense as though it's already happening.

For example,

I flow through life with ease and peace.

I am relaxed.

Come up with your own intention,

Your own Samkhalpa for this practice today.

Now state this Samkhalpa three times silently to yourself as though it's already happening.

Breathe deeply into your heart space as you set this intention for this practice.

Now we're going to allow your awareness to travel through your body on a journey of sensation.

Simply feel each part of your body as it is mentioned and without moving remain completely still.

Set your intention on the body path.

Welcome all sensations just as they are.

Begin with your mouth.

Feel your mouth.

Feel sensations within your mouth.

Feel your jaw,

Your lips,

Your upper lip,

Your lower lip.

Notice where the lips touch.

Feel the inside of the mouth,

The roof,

Under the tongue,

Your upper teeth and gums,

Your lower teeth and gums,

The tongue,

The root of the tongue,

Center of the tongue,

Tip of the tongue.

Notice the sense of taste in the mouth.

Now feel the left inner cheek,

The right inner cheek.

Now feel all the paths together now as a whole.

Feel your mouth as sensation,

As energy,

As radiant vibration.

Now feel your nose.

Notice the nostrils,

The left nostril,

Right nostril,

Both nostrils together.

Notice the breath,

The sensation of the breath in through the nasal passage.

Follow the sensation through the nasal passage all the way to the back into your head.

Now become aware of your ears,

The right ear,

The left ear,

Both ears simultaneously.

Feel the wrinkles and folds of the ears,

The back of the ears,

The earlobes,

Ear canal.

Follow the ear canals into the inner ear.

Notice your ears receiving sound,

Listening.

Feel your ears hearing.

Now move to your eyes.

Feel your eyes.

The left eye,

The right eye,

Both eyes together.

Notice the eyelids.

Notice the eyelashes.

Notice where the eyelids touch.

Become aware of the surface of the eyes,

The centers of the eyes,

Back of the eyes.

Feel your eyes now as energy,

Radiant glowing embers.

Now bring your awareness to your crown,

Your forehead,

Your face.

Feel your whole head.

Feel your neck,

Back of the neck,

Sides of the neck,

The throat.

Now move down your arm,

Down your right arm.

Notice the right palm,

The thumb,

The first finger,

Second finger,

Third finger,

Fourth finger.

Feel your whole hand alive with energy.

Feel your wrist,

Your forearm,

Your elbow,

Upper arm,

Whole shoulder.

Notice the notch at the base of the throat as you move across to the left arm.

Notice your left palm,

The thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Feel your whole hand alive and filled with sensation.

Feel your left wrist,

Forearm,

Elbow,

Upper arm,

Your whole shoulder.

Notice again the notch at the base of your throat.

Now become aware of your upper chest,

Your upper back,

Your shoulder blades.

Feel into your heart center in the middle of your torso.

Notice your abdomen,

Your ribs on the back,

Solar plexus.

Feel your belly,

Your navel center,

Your pelvis,

Hips.

Feel your right hip,

Thigh,

Knee,

Lower leg,

Calf,

Ankle,

Foot,

Sole of the foot,

Big toe toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Top of the foot,

The whole foot.

Now feel again into the pelvis,

The left hip,

Thigh,

Knee,

Lower leg,

Calf,

Ankle,

Foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Top of the foot,

The whole foot.

Notice both feet.

Feel your root between your sitting bones,

The navel center,

Solar plexus,

Heart center,

Throat center,

Mouth,

Third eye,

And crown.

Feel now the back body resting on the earth.

Feeling awareness of your whole back body as sensation alive with vibration.

Feel now the front body filled with radiant vibration.

Pour your awareness like liquid into the right side of your body.

Feel the right side.

Pour your awareness like flowing senses into the left side.

Feel your left side.

Feel your midline grounded and centered.

Feel your body as a whole,

Complete entity.

Feel sensation throughout your entire body.

Begin to notice your breath again,

Your natural breath as it flows through your whole body.

Feel the in-breath.

Feel the out-breath.

As you exhale,

Imagine a wave passing downward through your body,

Carrying away any remaining tensions.

And as you inhale,

A fresh wave flows upward through your whole body,

Bringing a sense of calm to every cell.

Exhale,

Wave flowing downward through your body,

Carries away your fears.

Inhale,

A fresh wave upward,

Brings serenity.

Now in this state,

Remember your heart's longing,

Your sankalpa,

And repeat it again three times as the present truth,

Three times to yourself.

It is truth.

Now notice your back body side of the body facing the earth.

Feel all the places where you touch the ground.

Notice the front body facing skyward.

Notice all of the space surrounding you.

Let your body expand wider into the space that surrounds you now.

Notice your breath.

Feel its rhythm and pace.

We are now completing the practice of yoga nidra.

Before moving,

Sense your fingers and just imagine them moving.

Now begin to wiggle your fingers,

Feeling every sensation as you do.

Notice your toes and begin to wiggle your toes.

Gently rock your head side to side,

A slow awakening.

Draw a deeper breath now into your belly and into your chest.

Roll slowly over to your right side and remain there in a fetal position for a few moments,

Feeling the sensation in your body,

Feeling the aliveness in your cells.

Now pressing your left palm into the floor,

Gently raise your body to a comfortable sitting position and imagine feeling your body with divine light.

Bring your hands onto your face and notice how you feel right now.

Notice the warmth of the hands on your face,

Reawakening your senses.

Just take notice of the effects of this relaxation practice throughout your body.

Ever so slowly when you're ready,

Allow the eyes to slowly open to a soft gaze on the floor.

Namaste.

Reviews

Thank you 😍🤍

It felt wonderful to do this practice! Thank you! ❤️❣️

Wonderfully relaxing.

Lovely

A beautiful relaxing meditation. Thank you. x

Namasté

Thanks for this refreshing practice