Nidra With Tibetan bowls
Half-hour yoga Nidra, with gentle practice of opposites, and a sound bath of therapeutic bowls and singing bowls for deep relaxation. Based gently on the tantric style of yoga Nidra, but a softer approach to be user-friendly for anyone. I hope you find peace or further relaxation in your nervous system to help you through your day or a restful night's sleep.
Transcript
Hello,
My name is Lori and we are here today to practice a session of Yoga Nidra.
This is a guided meditation to invite deep relaxation,
Healing into the body,
And also a gentle massage to the nervous system.
You can begin by finding a comfortable place to lie down,
Maybe the bed or the floor,
But ensure that you have everything that you need to be completely comfortable and totally relaxed,
Undisturbed.
Maybe you can find a blanket to keep you warm or cushions for the head or under the knees to support you in your hips or your sacrum.
This is a time for you to completely log out of all systems of thinking and doing.
Once you're lying down in Shavasana,
Elongate the legs with space between to allow hips to disengage.
Same for the arms,
Outstretched,
Relaxing shoulders,
Comfortable in the neck.
Make any adjustments,
Micro or macro,
To be able to lie still and to be fully at ease.
Allow palms to open to the sky,
Feet to gently soften away from one another,
And then take just one more moment to get five percent more comfortable.
Maybe softly rock each leg from side to side to release any lasting tension in the hips and in the legs.
Allow the shoulders to roll down and away from the neck to soften any tension around the cervical spine.
Begin to gently move the head to say yes and to say no to find a comfortable neutral position.
And now slowly close the eyelids,
Going inwards with the gaze.
Take a moment to make a little scan of the body,
Noticing how you are feeling today.
Begin to breathe in and out softly and naturally from the nose with no force and no stress.
Let the breath be as it is.
When you're ready,
Begin to slow down the breath and on the exhale blow out gently by the mouth,
Lips with only a small opening as if they were wrapped around a straw and so gently that if you were blowing towards a candle flame it would flicker but not blow out.
Inhale slow long breath through the nose and exhale in this way,
Watching the flame flicker in the eyes of your mind.
Inhale,
Gently filling the belly and chest.
Exhale,
Purse lips,
Slow soft release of air.
Two more times,
Inhale and now return to this natural breath in and out of the nose.
Invite the feeling of deep relaxation into the entire body.
Affirm to yourself,
I am practicing yoga nidra.
I will allow my body to lie still in this deep state of calm relaxation and I will stay awake.
Now take a moment to invite an intention into your practice today.
It can be simple in the present tense.
For example,
My body is healing every day with its infinite wisdom or I am patient,
Kind and filled with love for all.
State this intention three times in your mind.
Begin to shift the awareness to the right ear,
The earlobe,
The architecture of the inner ear and now the left ear,
The earlobe,
The architecture of the inner ear.
Awareness of both ears at the same time.
Awareness of vibration of sound in the ear.
Notice sounds around the body,
Sounds in the room without focusing on one sound or analyzing the source.
Just let the ears notice the feeling of sound and of vibration.
Let the ears now become open to hearing the sounds outside of the room,
Furthest sounds possible to find with the ears.
Now return back to the awareness of sounds nearby and their vibrations in the ear canal.
Begin to take your awareness to the space between the eyebrows.
Allow the skin to soften between the eyebrows as if the skin is as soft as the skin of a baby.
Awareness to the right eyelid,
Eyebrow,
Temple,
Cheekbone,
Jawbone,
Jawline,
Chin,
Left eyelid,
Eyebrow,
Temple,
Cheekbone,
Jawbone,
Jawline,
Awareness to the tongue,
Root of the tongue,
Throat,
Neck,
Skull,
Sensation of the scalp.
Invite the sensation of effortlessness into the entire head and neck.
Bring the awareness to the sternum,
The right side of the chest,
Collarbone,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Thumb,
Second finger,
Third,
Fourth,
And fifth.
Awareness to sternum,
Left side of chest,
Collarbone,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of hand,
Thumb,
Second finger,
Third,
Fourth.
Radiant awareness of both arms.
Invite the sensation of effortlessness into both arms simultaneously.
Awareness to navel center,
Abdominals,
Low belly,
Right side body,
Left side body,
Right ribcage,
Left ribcage,
Solar plexus,
Heart center,
Radiant sensation of the entire spine,
Right shoulder blade,
Left shoulder blade,
Low back,
Right hip bone,
Left hip bone,
Right buttock,
Left buttock,
Radiant sensation around the entire back of torso,
Radiant awareness of entire front of torso.
Invite the sensation of effortlessness into the entire torso.
Bring the awareness to the whole of the right leg,
Right quadriceps,
Hamstring,
Knee,
Back of the knee,
Calf,
Shin,
Ankle,
Top of the foot,
Heel,
Sole,
Big toe,
Second,
Third,
Fourth,
And fifth.
Bring the awareness to the whole left leg,
Left quadriceps,
Hamstring,
Knee,
Back of the knee,
Calf,
Shin,
Ankle,
Top of the foot,
Heel,
Sole,
Big toe,
Second,
Third,
Fourth,
And fifth.
Radiant sensation of both legs together.
Invite the feeling of effortlessness into the two legs together.
Complete awareness of the entire front body,
Entire back body,
Radiant sensation.
Invite the feeling of effortlessness into the entire body.
Invite the feeling of effortlessness into the entire body.
Let go of all doing.
Take the awareness to the nostrils.
Cool air in,
Warm air out.
Cool air in,
Warm air out.
Awareness of sensation left nostril.
Cool air in,
Right nostril.
Warm air out.
Sensation air in left nostril.
Air out,
Right nostril.
Air in left nostril.
Air out,
Right nostril.
Begin to count back from 27.
Air in left nostril 27.
Air out,
Right nostril 27.
Air in left nostril 26.
Air out,
Right nostril 26.
Air in left nostril 25.
Air out,
Right nostril 25.
Continue alternating and counting down until zero.
If you lose count,
Unbothered,
Begin again at 27.
Come back to natural breath in and out of the nose.
Take your awareness to rise and fall of the belly.
Inhale,
Belly rises.
Out,
Belly falls.
In,
Belly rises.
Out,
Belly falls.
Begin counting down from 27.
In,
Belly rises 27.
Out,
Belly falls 27.
In,
Belly rises 26.
Out,
Belly falls 26.
In,
Belly rises 25.
Out,
Belly falls 25.
Continue on your own,
Fully aware,
Radiant sensation as belly rises and belly falls.
Come back to your natural breath in and out of the nose.
Take your awareness to the rise and fall of the chest.
In,
Chest rises.
Out,
Chest falls.
In,
Chest rises.
Out,
Chest falls.
Begin counting down from 27.
In,
Chest rises 27.
Out,
Chest falls 27.
In,
Chest rises 26.
Out,
Chest falls 26.
Continue on your own,
Chest rises and chest falls.
Come back to your natural breath once again in and out of the nose.
Begin to invite the intention back into your mind.
Repeat it again to yourself three times.
Begin to shift your awareness back to my voice.
I will introduce a word.
It may be an emotion or a sensation and allow your awareness to embody this word.
Allow the sensations into the body as the words arise quickly,
Allowing the body and mind to follow each word without attaching or staying with the previous.
Invite the feeling of calm into the body.
Calm.
And now invite in the sensation of anxious.
Anxious.
Come back to the feeling calm.
Now try to feel both feelings of calm and anxious simultaneously.
Invite the sensation of sensitive into the body.
Sensitive.
And now the sensation of numb.
No attachment to any particular memory,
Just the vast sensation of numbness into the body.
Come back to the sensation of sensitive.
Numb.
Now both sensation of sensitive and numb at the same time.
Invite the sensation of warmth into the body.
Feel the sensation from head to toe.
Let the sensation of warmth cover the body.
Now the sensation of coolness.
Coolness on the skin,
Coolness down into the bones.
Let this coolness cover the body with sensation.
Now experience warm and cool simultaneously.
Sensation of warmth and coolness both in the body at once.
Invite in the sensation of joy.
Mind and spirit.
Joy in the bones and radiating out of the aura.
Pure joy.
Invite the sensation of sadness into the body.
In and around.
Body and mind.
Sadness.
Invite in joy.
Invite in sadness.
Now experience both pure joy and sadness simultaneously.
Now return to the breath.
Inhale,
Belly rises.
Exhale,
Belly falls.
Inhale,
Left nostril.
Exhale,
Right nostril.
Begin to invite the sensation of presence into the body.
Invite the sensation of sound into the ears.
In your own time,
Begin to invite sensation into the fingers with some gentle movement.
Then following with some gentle sensation and movement into the toes.
When you're ready,
Slowly open the eyes,
Integrating the entire body into gentle movement as you awaken.
In your own time,
Find your way to a seat.
Palms coming together in prayer mudra.
Offer gratitude for taking the time for yourself today.
Thank you for sharing your practice with me.
Namaste.
4.8 (250)
Recent Reviews
Andrés
September 6, 2025
Very interesting session. I find it difficult to stay focused until 27 but what was most complex I would say was to imagine opposites feelings like calm and anxiety although I think it's quite useful. Will do it again soon. Namaste.
Bill
August 5, 2025
Very relaxing! I'll return to this meditation at times of stress or difficulty sleeping.
gigi
May 12, 2024
Very soothing Sunday reset and give away 🙏 thank you
Peggy
April 16, 2024
A bit different from most yoga nidra I’ve done, I felt very relaxed at the end. What do you mean by “radiant sensation” that youencourage us to experience in different body parts?