Experiencing Happiness & Wellness through Yoga Nidra

The practice of Yoga Nidra is the scientific method of removing muscular, mental, and emotional tensions by helping us relax, and also restructure and reform our whole personality from within. With every session, we are burning the old mental impressions/psychological imprints (i.e. samskaras), habits, and tendencies that no longer serve us in order to be born anew. Those who adopt this technique into their routine can soon experience profound changes in their mental health and sleeping habits.

Transcript

Before beginning,

You may wish to pause this recording to go to the bathroom and empty your bladder.

This will help you to relax for the next 45 minutes.

In addition,

I welcome you to bring a glass of warm water to place next to you on the floor during the practice,

As you may want this at the end.

You may also want to bring a pillow to support your head,

As well as a blanket to cover yourself so that you don't get cold.

When you're ready,

Please lay down on your back and find a comfortable position.

It is best to lay on the floor rather than your bed,

As you are more likely to fall asleep in bed.

If you have lower back pain and it is difficult to lay down,

Please place a bolster,

Rolled blanket or pillow under your knees.

Once you are settled,

Please rest your arms next to your sides at a comfortable 45 degree angle,

And allow your palms to turn upwards.

I also welcome you to gently bring your legs out and have them rest comfortably,

Shoulder-width apart.

For the next 45 minutes,

You will be lying still,

And so now is the time to do any final wiggling and squiggling that you need to do in order to feel comfortable.

Remember,

You will not be moving for the next 45 minutes,

And if you do need to do so,

Please feel free to do so very gently.

During this practice,

I welcome you to completely relax.

This is your time to replenish,

Your time to go within.

There is nowhere you need to go,

And nothing that you need to do for a while,

But to simply listen to my voice and allow my voice to guide your awareness,

Allowing any outside sounds to take you deeper within,

Deeper within the experience.

And as we go on this journey together,

It is important that you stay completely awake,

Completely aware,

And completely still.

And now I welcome you to close your eyes,

Turn your attention inward,

And have the intention to completely relax.

Be effortless.

Please allow your body and mind to completely relax.

Let go of any thoughts,

Stories,

Or dramas happening outside of the here and now.

Allow yourself to come completely present,

And if your mind wanders,

That's okay.

It's the nature of the mind.

Once you catch yourself,

Simply bring your awareness back to my voice without judgment,

All the while remembering to stay 100% awake,

100% aware,

Awake and aware.

And now I welcome you to say to yourself internally,

I will remain awake and aware.

Now let's begin.

I invite you to become aware of your body.

Be aware of the space that your body occupies.

Now become aware of what your body is resting upon.

Notice any sensations of softness or comfort.

Allow your body to feel supported.

Relax and surrender with support.

Notice the stability of the ground beneath you.

You need not try to be held by the ground.

You simply are being held.

Relax and surrender with stability.

Now feel gravity helping your body to ground and root down.

Feel the assist of gravity.

Relax and surrender with ease,

Allowing your body to feel heavy,

Completely heavy.

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation.

Deeper and deeper into surrender.

And now I welcome you to move your awareness to the top of your head.

Have the intention to completely and deeply relax the crown of your head and your scalp.

Be effortless.

Feel your scalp,

The crown of your head,

Deeply relax.

Feel your forehead relaxing,

Your face.

Relax the back of your head.

Relax your neck,

Your throat.

Relax your shoulders,

Upper back.

Relax the upper arms,

Lower arms,

Palms and fingers.

Relax your finger joints,

Wrists,

Elbows,

Shoulder joints and neck.

Relax your chest,

Navel,

Lower abdomen and hips.

Relax your thighs,

Calves,

Feet and toes.

Relax your toe joints,

Ankles,

Knees,

And toes.

Relax your knees and hips.

Relax the whole pelvis.

Relax your navel,

Chest,

Shoulders and neck.

Relax the face and your head.

Sense your whole body completely relaxed.

I now invite you to become aware of your breathing.

Without judging your experience,

Feel your breath where it is easiest to feel.

There is no right or wrong in Yoga Nidra.

Now begin to slow down your breath as you breathe deeply,

Smoothly and evenly without any pauses or noise.

We will now explore the three-part yogic breath.

I welcome you to feel the sensations of slowly,

Slowly inhaling through your nostrils and into the abdomen as it rises gently.

And then releasing slowly as you slowly exhale.

And the abdomen moves back towards the spine and the breath out your nose.

I welcome you to slowly inhale again through your nostrils and into the abdomen as it rises gently.

And then releasing slowly as you slowly exhale and the abdomen moves back towards the spine.

Breath out the nose.

We'll take another deep and slow inhalation through the nostrils and into the abdomen as it rises gently.

And then exhaling as the abdomen slowly moves back towards the spine.

Breath out the nose.

We'll now add the second part to the three-part breath as we take a deep inhalation through the nostril as the abdomen rises.

Then maybe there's enough space for the ribcage to gently expand.

And then exhale,

Ribcage in,

Abdomen down.

Breath out the nose.

We'll try two more times as we take a deep inhalation through the nostrils all the way into the abdomen as it rises gently.

Maybe the ribcage expands a little bit.

And then exhale,

Ribcage in,

Belly down.

Breath out the nose.

And once more as we gently inhale,

Abdomen rises.

Ribcage expands.

Exhale,

Ribcage in,

Abdomen down.

Breath out the nose.

And now adding the final part as we take a deep inhalation,

The abdomen rises.

Ribcage expands.

And maybe the collarbone or even your chest gently rises.

And then exhale,

Collarbone down.

Ribcage in,

Abdomen down.

I invite you to do this two more times as we slowly inhale through the nostrils,

Abdomen rises.

Ribcage expands.

Collarbone lifts.

Exhale,

Collarbone down.

Ribcage in,

Abdomen down.

And once more inhaling through the nostrils,

Abdomen rises.

Ribcage expands.

Collarbone lifts.

And exhale,

Collarbone down.

Ribcage in,

Belly down.

And now taking a deep inhalation of your choice and releasing with a sigh.

And now take a moment to simply feel appreciation for your body's natural capacity to replenish and let go with breath.

Letting go.

Letting go.

Letting go.

Deeper and deeper into relaxation.

Deeper and deeper into surrender.

Letting go.

We will now consciously release stuck energy in the body,

Moving further into relaxed awareness by paying attention sequentially to 61 special points of the body.

As we move awareness throughout the body,

I welcome you to simply notice any areas of holding,

Control,

Or tension.

As you become aware,

Simply observe without attachment and let it go.

Rather than trying to do anything,

I welcome you to allow my voice to guide your awareness throughout the body,

Knowing that there is no right or wrong in yoga nidra and being open to whatever sensations do or do not arise.

You are safe.

I welcome you to bring your attention to the space between the eyebrows towards the center of the brain.

Visualize either a blue light,

A golden light,

A bright star,

Or a beautiful almond-shaped light.

Whatever resonates with you.

And as you keep your attention at this point and without controlling your breath,

You are letting your breath feel or visualize the breath move in from your nostrils towards the center of your brain.

And see this blue light,

Golden light,

Bright star,

Or beautiful almond-shaped light become brighter and brighter with every inhale.

And as you exhale,

Feel or visualize this light become bigger and bigger.

I welcome you now to shift your awareness to the center of your throat,

Allowing the throat to relax and release any holding,

Control,

Or tension,

Letting go.

Awareness now moves to the right shoulder joint,

Right elbow joint,

Right wrist joint,

Tip of the right thumb,

Tip of the right index finger,

Tip of the right middle finger,

Tip of the right fourth finger,

Tip of the right little finger.

Now bringing awareness back up to the right wrist joint,

Right elbow joint,

Right shoulder joint,

And bringing the awareness back to the center of your throat.

Now moving across to the left shoulder joint,

Left elbow joint,

Left wrist joint,

Tip of the left thumb,

Tip of the left index finger,

Tip of the left middle finger,

Tip of the left fourth finger,

Tip of the left little finger of the left hand.

Bringing the awareness back up to the left wrist joint,

Left elbow joint,

Left shoulder joint.

Your arms are now like two branches of a tree that have fallen to the ground,

No longer attached.

They lay by your side,

Still and at peace,

Letting go,

Letting go,

Letting go.

Now bringing your awareness back to the center of the throat and shifting it down to the center of your chest,

Also known as your heart center.

Now across to the right chest,

Back to the center of your chest,

Across to the left chest,

And again back to the center of your chest.

Notice the sensation of your clothing or the blanket against your chest.

Let go of any holding,

Control,

Or tension in your chest and let life energy flow freely,

Letting go,

Letting go,

Letting go.

Now bringing awareness to the ribs and notice the small muscles between your ribs.

Let go of any holding,

Control,

Or tension in the small muscles between your ribs and go deeper within,

Deeper into relaxation,

Deeper into surrender.

Letting go.

Now bringing your awareness deeper still into your lungs.

Let go of any holding,

Control,

Or tension in your lungs and allow life energy to flow freely,

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

And now bringing your awareness down to the navel center.

Become aware of your abdomen and notice the sensation of your clothes against your skin.

Perhaps go deeper and notice the layer of muscles below the skin and allow the muscles to relax.

Go deeper still and look inside your abdomen.

Notice if there are any areas of holding,

Control,

Or tension inside of your abdomen.

Allow the organs to completely relax,

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go,

Letting go,

Letting go.

And now bringing awareness down to the pelvic center,

The area between your two hip joints.

Simply notice the sensation of your clothes against your skin and if you are covered by a blanket,

Can you feel it?

Now notice the muscles below your skin and allow them to relax.

Go deeper still and using your inner eye,

Look inside your pelvis.

Let go of any holding,

Control,

Or tension in the organs of your pelvis.

You don't have to know the anatomy.

Simply look around and see if you can notice any areas of holding,

Control,

Or tension and let it go.

Allowing life energy to flow freely without obstruction,

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

And now moving awareness across to the right hip joint and down towards the right knee joint,

Right ankle joint.

Now bring your awareness to the big toe of the right foot,

Second toe,

Middle toe,

Fourth toe,

Little toe of the right foot.

Now come up to the right ankle joint,

Right knee joint,

Right hip,

Back to the pelvic center.

And now going across to the left hip joint,

Left knee joint,

Left ankle joint.

Bringing your awareness to the big toe of the left foot,

Second toe,

Middle toe,

Fourth toe,

Little toe of the left foot.

Now come up to the left ankle joint,

Left knee joint,

Left hip.

Your legs are like two more branches of a tree that have fallen to the ground,

No longer attached.

They lay by your side,

Still and at peace.

Letting go,

Letting go,

Letting go.

Now bringing your awareness back to the pelvic center and towards your lower back.

Let go of any holding,

Control,

Or tension in the muscles of your lower back.

And now bring your awareness inside your lower back to the bones,

Allowing each vertebrae to completely relax.

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

Awareness now moves up to the navel center and towards the areas between your shoulder blades.

Allow the muscles of your upper back to completely relax.

Let go of any holding,

Control,

Or tension in the muscles of your back.

And as you do,

Your entire body becomes heavier and sinks into the surface below you.

Letting go,

Letting go,

Letting go.

Now bringing your awareness to the heart center,

The area at the very center of your chest.

I welcome you to become aware of your heart and let go of any holding,

Control,

Or tension in your physical heart.

Let life energy flow freely through your heart and all of the vessels within and surrounding it.

Now bring your awareness to your emotional heart.

Let go of any holding,

Control,

Or tension in your emotional heart and let life energy flow freely,

Bringing healing to your deepest emotions.

Now bring your awareness to your spiritual heart and feel your connection to love without attachment.

Allow the love to fill your heart.

Let it overflow and circulate throughout your entire body.

Visualize the love surrounding every cell.

Now visualize it entering every cell.

Let every cell of your body know that it is loved and it is love.

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

Now bringing your awareness back to your throat center and now towards the back of your head and your neck.

As you let go of any holding,

Control,

Or tension in the back of your head and your neck,

Let gravity take your head wherever gravity wants it to be.

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

Now bringing your awareness back to the eyebrow center and without controlling the breath,

I welcome you to feel as if you are breathing out and in through the eyebrow center.

Now bring your awareness to the crown of your head.

Simply hold your awareness here and feel your connection to the greater whole.

Allow a light to enter and flow from above down towards your hands and your toes.

Visualize this light surrounding every cell of your body.

Now allow this light to enter into each cell.

Every cell of your body is now radiating with this light.

Every cell is remembering its true nature.

You are remembering your true nature,

Not the body,

Not the mind,

But your authentic self,

Perfect and peaceful.

Letting go,

Letting go,

Letting go.

Now take a few moments to simply relax and surrender to effortless presence.

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

Remember to stay awake and aware,

Awake and aware.

And now expanding your awareness to include your entire body,

Your arms,

Your legs,

Your head and your torso.

Let go of any remaining holding,

Control or tension and double your level of relaxation,

Allowing your body to become twice as heavy,

To surrender twice as deeply.

Your body is like an onion.

Peel off another layer of holding,

Control and tension and go deeper within.

At the very center of your being is a body of light and energy.

Allow this life energy to flow more freely,

All the while remaining 100% awake and 100% aware,

Awake and aware.

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

Remember to stay awake and aware,

Awake and aware.

And now take some time to explore your body on your own.

If there is any area of your body that is in need of healing,

This is a good time to give extra attention to that part and let go of any remaining holding,

Control or tension.

Let life energy flow freely into those tissues.

Allow nourishment and compassion to flow freely into those tissues,

Letting go,

Letting go,

Letting go.

Deeper and deeper into relaxation,

Deeper and deeper into surrender,

Letting go.

And now that your body is completely relaxed and life energy is flowing freely,

I welcome you to ask yourself this question,

Who am I if not this body,

If not this mind?

Be present now with your true nature as pure consciousness.

Be your inner witness,

Your wise,

Radiant and compassionate inner observer.

And now in this deep state of relaxed awareness,

I welcome you to create the ideal picture of yourself.

See yourself completely healthy,

Completely whole,

Physically,

Mentally,

Emotionally and spiritually.

See yourself performing any activity that challenges you.

See yourself living life without limitation.

See yourself bringing full expression to your deepest aspirations.

Feel yourself living life joyfully.

Know that your body and mind are perfect.

Letting go,

Letting go,

Letting go.

Awake and aware,

Awake and aware.

And now let go of any visualization and any intention and simply enjoy the bliss of yoga nidra.

Take a moment to enjoy this deep state of relaxation.

Enjoy the peace,

Bliss and joy that you are.

Know that the core of your being is perfect and that your body and mind are healing.

And now as I count backwards from 10 to 0,

I welcome you to remain in complete stillness as we slowly begin to return awareness to the physical body,

To present time and present space.

There is no need to hurry and the count will be slow.

Even after the count is complete,

There is no need to hurry to get up.

You'll have plenty of time to make the transition.

Take your time.

10,

Believe that your true nature is at your core and within every cell of your body,

Pure love and pure light.

9,

Trust that life energy is flowing freely and healing your body and mind completely.

You are healthy and at peace.

8,

Know that the healing that is taking place right now will continue to occur even after this practice is complete.

7,

Take with you into every day the relaxation and well-being that you are now experiencing.

6,

Trust that you can return to the state of yoga nidra at any time.

5,

Know that soon you will be walking and moving about in the physical world.

4,

And now go ahead and gently lick your lips,

3,

Go ahead and gently open and close your fingers,

Gently and mindfully open and close your fingers,

2,

Go ahead and slowly turn your ankles in and out and gently flex and extend your ankles,

1,

Slowly turn your head from side to side,

Slowly turn your head from side to side.

0,

Remember you are not your body,

You are not your thoughts nor your emotions.

Consciousness and joy you incarnate,

Bliss of the blissful you are.

And may the light of your inner healer illuminate your heart,

Your mind and your consciousness.

And may you always know,

Trust and believe that you are well.

And now at your own pace and when you feel ready,

Go ahead and slowly return to a sitting position with your eyes closed.

There is still no hurry,

Take your time.

And when you are sitting up,

If there is a glass of water nearby,

Go ahead and take several sips.

And sit quietly until you are ready to engage in the world.

Reviews

Wonderful slept so well!!!! Thank you ❤️ 🙏 🕊

So deep, and so healing 💫✨🌟Beautifully guided, thank you.🙏

A really good yoga nitra, I enjoyed it very much.
Thank you