Yoga Nidra For Calming The Mind

Welcome to this Yoga Nidra for Calming the Mind.

This is a full yoga nidra practicing guiding you through all five subtle bodies with a focus on embodying calmness through all of your senses.

In this 28-minute practice, you can expect to be guided systematically into the state of yoga nidra with a Sankalpa that focuses on rewriting the beliefs and thoughts that can keep you feeling stressed and overwhelmed when your day fluctuates with daily life stressors.

Transcript

Hello,

My name is Lauren and welcome to this Yoga Nidra for calming the mind.

Please take a moment to get really comfortable finding your favorite relaxation pose for Yoga Nidra.

This may be in Shavasana or another pose that supports your body best.

You can use props to support the body,

Maybe even covering with a blanket to keep you warm for the practice.

You might choose to close the eyes when you're ready or cover them with a light cloth or eye mask.

If closing the eyes doesn't feel good,

Simply take a soft gaze.

And now that you're settled and completely comfortable,

Supporting the body in all the places that you feel you may need,

Like the low back or placing pillows underneath the knees,

I'd like to invite you to begin to imagine the mind like a body of water with waves.

Right now those waves may be turbulent as you move from your day into a place of rest.

But as you begin to breathe and come into this moment,

You can visualize or imagine or even completely make up sensing that the waters of the mind are calming down.

That as the thoughts slow,

The waves begin to slow.

Take a nice deep breath in through your nose.

Exhale,

Sigh it out the mouth.

Two more times in through the nose.

Exhale out the mouth.

One more time at your own pace.

Each breath you take calms the waves of the mind,

Allowing you to become calmer and even calmer.

So calm that each thought you may have only makes a gentle ripple in the stillness of the water.

No longer feeling pulled by the tides of the mind as you start to really sink in and relax to this moment.

And now that the mind is calming and slowing,

Let's move into a body scan to soften the tension that may be lingering in your body.

Scan the body starting at the toes,

Moving your way up the legs,

Mentally softening each knot of tension,

Moving up the legs into the belly,

Feeling the rib cage soften and expand,

Imagining that as you soften through the ribs and the chest sinks down into the earth,

You create more space at the heart center,

More space to receive love and calmness of each wave of the breath.

Continuing to move up,

Scanning to the top of the head,

Releasing and softening.

And then one more time scanning the body but reversing.

So now scan from the top of the head,

Releasing any last bit of tension,

Softening the face,

Smoothing out the forehead,

Bringing attention to the mouth to release any tension there,

Releasing the jaw,

Letting the teeth part,

The tongue releases away from the roof of the mouth,

Moving down,

Breathing into the parts of the body that call for your attention,

Mentally scanning,

Softening with the breath,

And making your way to your toes.

Now that the body and mind have aligned into softness,

Let's welcome your Senkalpa to the practice.

If you are working with Senkalpa,

You may use that,

Or maybe you would like to set the intention,

Mentally whispering and feeling this intention with your entire body three times.

I am calm,

Free,

And flow easily with the fluctuations in my life.

I am calm,

Free,

And flow easily with the fluctuations in my life.

Bring all of your attention now to the tip of your nose,

Sensing,

Feeling,

And becoming aware of what's happening with the nose.

Maybe you notice the temperature of the tip of the nose,

Noticing any sensations in the right nostril,

The ease or lack of ease as the air moves in and out the right side of your nose,

And then shifting and noticing what's happening with the left nostril,

The ease or dis-ease of the flow of air in the nose.

Moving your attention to your mouth,

Sensing the taste in your mouth,

The tip of the tongue,

Root of the tongue,

Inside the right cheek,

Inside the left cheek,

The teeth,

Upper and lower,

The entire inside of the mouth at once.

Moving your awareness to the third eye center,

Right eyebrow,

Eye,

Eyelid,

Eyelashes behind the right eye,

Left eyebrow,

Eye,

Eyelashes behind the left eye,

Right temple,

Ear,

The folds of the ear,

Inside the ear,

The sounds you hear within the ear,

Left temple,

Ear,

Folds of the ear,

Inside the ear,

The sounds you hear inside the ear,

The throat,

Pit of the throat,

Center of the chest,

Right shoulder,

Upper arm,

Elbow,

Lower arm,

Wrist,

Palm of the hand,

Back of the hand,

The entire left thumb,

First finger,

Second,

Third,

Fourth finger,

The spaces between each finger,

The entire right hand at once,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Center of the chest,

Left shoulder,

Upper arm,

Elbow,

Lower arm,

Wrist,

Palm of the hand,

Back of the hand,

The entire left thumb,

First finger,

Second,

Third,

Fourth finger,

The spaces between each of your fingers,

The entire left hand at once,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Center of the chest,

The space of your heart,

The heart beating,

The navel center,

Two inches below the belly button,

Right hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Top of the foot,

Bottom of the foot,

The entire right big toe,

Second,

Third,

Fourth,

Fifth toe,

The spaces in between each toe,

The entire right foot at once,

Ankle,

Lower leg,

Knee,

Upper leg,

Right hip,

Pubic bone,

Left hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Top of the foot,

Bottom of the foot,

The entire left big toe,

Second toe,

Third,

Fourth,

Fifth toe,

All the spaces in between the toes,

The entire left foot,

Ankle,

Lower leg,

Knee,

Upper leg,

Pubic bone,

The sacrum,

Base of the spine,

Low back,

Mid back,

The right shoulder blade,

Left shoulder blade,

Back of the heart,

The heart beating,

The upper back,

Neck,

All the vertebrae in the back,

The back of the head,

Top of the head,

The scalp,

Third eye center,

The whole body,

The whole body at once,

Feeling the aliveness and the tiny sensations that pulse through the entire body,

Sensing the whole body as one,

One unit of stillness,

A unique system of life,

The whole body at once,

Shifting your awareness to the breath,

Noticing your natural breath,

No need to make changes to the shape of your breath,

Simply feeling and sensing the breath in the body,

Begin to imagine the inhale of the breath coming through the left foot,

Inhaling up the spine,

All the way to heart center,

And then as you exhale,

Exhale down the spine and out the right foot,

Inhaling left foot,

All the way up to heart center,

Exhaling down the spine,

Out the right foot,

Continuing here,

Inhaling left side,

Breathing into the gift of receiving and being,

And each exhale being a gift of letting go of the need to do anything,

Maybe for the next three breaths that you have with each inhale and exhale,

You breathe in a color,

The color moves through the left foot to the heart center,

And comes back down out the right side,

Out the right foot,

Inhale clearing the lower chakras,

Exhale sending prana back down and out the right foot,

Direct your attention away from the breath now to tuning into a sense of the front body,

Can you feel,

Sense,

Imagine,

Or even trust that you are tuning into the front of the body,

Focusing all of your attention on the sensations and the experience of the front body,

And letting go of the front body,

And now sensing or trusting that all of your awareness is on the entire back of the body,

Like the body is divided into two pieces,

Sandwiched like the front and the back of the body,

All of your awareness noticing the sensations of the back of the body,

Now can you welcome a sense of feeling the front and back simultaneously as two distinct halves opposites sensed at the same time,

Feeling the front and front and the back at the same time,

Letting go of both now,

Bring to your mind's eye the picture of a calm lake,

A calm lake,

Trees swaying in the breeze,

Trees swaying in the breeze,

Waves rolling onto the shore,

Waves rolling onto the shore,

The sun,

The sun,

The moon,

The moon,

Releasing images and now resting here in the space you've created,

The space of the true self,

Witnessing the void and the distance,

But also a sense of connection in this space,

You can hear the true self calling upon your sankalpa again,

Mentally whispering and feeling it flow through the entire body,

Three times,

I am calm,

Free and flow easily with the fluctuations in my life,

Taking a deep breath in,

Letting it go,

One more time,

Deep breath in,

Letting the breath go,

Beginning to notice the thoughts in the mind now,

Any feelings present from the thought,

Tuning back into sounds that you hear,

The sound of my voice,

Sounds inside your room,

Sounds outside of your room,

Feeling the physical body,

Noticing the shape it's taking on the surface below you,

Feeling the contact of the body on the surface,

Noticing your breath,

The eyes remaining closed,

Noticing the darkness behind the eyes,

As well as a sense of light,

And only when you feel ready,

Begin to take very small movements,

Starting with the fingers and toes,

Slowly and gently waking the body from its deep,

Deep rest,

Then beginning to take any larger movements,

Like circling the wrists and ankles,

Or anything that you feel you need,

Maybe stretching the arms overhead,

And before you open your eyes,

Spend a few moments here,

Relishing in the shifts that you feel from your yoga nidra practice,

And when you're ready,

You can open your eyes.

Thank you for joining me for this yoga nidra practice,

For calming the mind.

If you loved this yoga nidra practice,

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I would love to know your thoughts on your experience that you practiced today in the comments below.

Thank you for being here.

Reviews

Beautiful practice to start my day. Thank you for your guidance 💜

I am feeling so mellow and calm thank you!!

What an amazing experience! My mind was settled and my body was deeply at rest.

Beautiful. Thank you. 🌻

Beautiful practice- very calming. Many blessings.💙🙏

Thank you for a very relaxing yoga nidra! This was a great way to start my day with a calm and focused mind.

Nice for when I had trouble falling asleep ~ didn't hear the end! Thank you. Namaste 🌺 🙏 🌺

Much thanks for such a perfect nidra meditation. Beautiful. Love your voice and words

Lovely practice~♾️☮️☯️~🕊
Thank you so kindly❣️•°♡~
✨️ 🙏🏼 ✨️🫶🏽 ✨️•°☆