Coming Back To A State Of Ease
This Yoga Nidra is for when you may feel out of control with life either from having too much on, a really bad day or just because... If you are feeling stressed and far away from your path, this Yoga Nidra will help to bring you back to your state of calm or ease
Transcript
Hello,
And welcome to this Yoga Nidra.
My name is Lucy and I will be your guide throughout.
This is a Yoga Nidra for when you notice that you have been running through the day,
Feeling that you are behind with the never-ending to-do list and would like to stop the narrative.
To reach this state of stress or anxiety or any other feeling that best suits you.
There will have been many other times of reaching this state,
Creating layer upon layer until you are brought to this current layer and the current need to change.
Often you only need to peel back a few of these layers to begin to feel calm and like yourself again.
However,
Just a few layers will not bring you back to the beginning,
Not back to the state of ease.
So it will take less to bring you back to the stress and anxiety the next time.
This is a practice to help you peel back more and more layers.
To come back to our true state of ease.
A place where you have time to walk through each day,
Time to breathe,
Time to appreciate,
Just time.
The more you come back to this practice,
The more layers you will peel away,
Getting closer to your state of ease and finding calm throughout your every day.
Beginning to get into a comfortable position for yourself,
This could be sitting or lying down.
Pulling a blanket over you to keep you warm and toasty.
The support of a pillow for your head and a bolster for under your knees to hold you throughout the practice.
You might also like to place an eye mask or an item of clothing over your eyes to help draw you inwards.
These are just suggestions to find what is right for you in your space for just today's practice.
Before we start the practice today,
Ask yourself to remain fully aware throughout.
Aware of my voice and words as I guide you.
You may find yourself falling asleep and that is okay too.
This is a journey for you.
Just you.
And if that is what you need for today,
That is part of your journey too.
Becoming aware of your breath now.
Noticing how it moves through your body.
Becoming aware of your breath now.
Noticing how it moves through your body.
How does each body part feel as the breath moves through it?
Are there any feelings that follow the movement of your breath?
On your next inhale,
Starting the breath all the way down in your pelvic bowl and following it all the way up through the lower belly,
The upper belly,
Diaphragm,
Chest and your throat.
And then sighing it all out through the mouth with an ahhhhh.
Repeat two more times in your own time.
Beginning to squeeze your toes and then release.
Squeezing your toes and your feet.
Then release.
Squeeze your toes,
Feet,
Legs.
Then release.
Squeeze your fingers.
Then release.
Squeeze your fingers and fists.
Then release.
Squeeze your fingers,
Fists and arms.
Then release.
Scrunch your face.
Then release.
Scrunch your face,
Grip your jaw.
Then release.
Scrunch your face,
Grip your jaw,
Your neck and shoulders.
Then release.
Squeezing the whole body now and holding for 5,
4,
3,
2,
1 and relax.
Beginning to feel your body heavier on the floor,
Melting.
Squeezing the whole body again,
Holding for 5,
4,
3,
2,
1 and relax.
Walking back into your cozy nest,
Feeling like a baby being held in its mother's arms.
One last whole body squeeze.
Squeezing for 5,
4,
3,
2,
1 and relax.
Sinking.
Melting.
Beginning to become aware of any sounds outside.
And then coming back to the awareness of your breath.
Become aware of any sounds inside your house.
Or the building that you are doing this practice.
And then come to your breath.
Become aware of any sounds within the room that you are in.
And then come back to your breath.
Bringing to mind a place where you have felt enormous happiness or gratitude or love.
This could be a real place or imaginary.
Sit in this place.
Feel into it.
A marinade in it.
Notice the feeling in your body and sensations.
And is there a place within your body where these sensations feel at home?
Or where you notice the feeling is strongest?
This is a place that you can return to at any time.
And it is here that the practice of Yoga Nidra begins.
Asking yourself again to remain fully aware throughout.
Aware of my voice and words as I guide you.
You may find yourself falling asleep and that is okay too.
This is a journey for you.
Just you.
You may have a sankalpa that you are working with already.
If so,
You can repeat it to yourself silently 3,
4 or 5 times.
Feeling it in your body.
Seeing yourself there.
And if you are new to Sankalpa,
This is a Sanskrit word that loosely translates as Truth Vow.
It is your heart's desire,
Your soul's desire to re-awaken to your soul purpose.
It is a short statement worded in the present tense.
Beginning with I am.
And then you fill the last part in yourself.
Sometimes though,
Words are not able to encapsulate your heart's desire,
But a visualisation can.
And if something isn't coming to you today or you're not sure which one to choose,
That is okay.
You may prefer to work on your sankalpa outside of the practice of yoga nidra.
So for this practice you can set an intention such as I am calm.
I am energised.
I am.
Use your intention and repeat it to yourself silently 3,
4 or 5 times with heartfelt conviction.
Feeling it in every cell of your body.
We now begin the body scan.
As I name a body part,
Bring that part into your awareness.
Sometimes it might require you bringing that part into your mind first.
Then you can feel it and bring it into your awareness after.
You may also find that there are some body parts that you cannot feel today.
That is okay as well.
Just keep moving with me as I name each body part.
Become aware of your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the right hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Right side of your chest.
Right side of your waist.
Right hip.
Right thigh.
Knee.
Lower leg.
Ankle.
Heel.
Soul of your foot.
Top of your foot.
Big toe.
The rest of the toes.
Feel the whole right side of your body.
The right side of your body.
The right side of your body.
Become aware of your left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of your left hand.
Back of your left hand.
Left side of your chest.
Left side of your waist.
Right hip.
Right hip.
Left side of your chest.
Left side of your waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Soul of your foot.
Top of your foot.
The left big toe.
The rest of the toes.
Feel the whole left side of your body.
The left side of your body.
The left side of your body.
Moving to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The whole spine.
Right buttock.
Left buttock.
The whole back body.
The whole back body.
The whole back body.
Becoming aware of the top of your head.
The top of your head.
The forehead.
Both sides of the head.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
The nose.
Tip of the nose.
Upper lip.
Lower lip.
Chin.
Throat.
Right side of the chest.
Left side of the chest.
Middle of the chest.
Navel.
Tummy.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole back body.
Buttocks,
Spine,
Shoulder blades.
The whole front body.
Tummy,
Chest.
The whole back and front body.
Together.
The whole head.
The whole body together.
The whole body together.
The whole body together.
Becoming aware of the subtle sensations of vibrations you can feel within your body.
Feeling.
The energy.
As it moves around your body.
Can you notice how the energy moves as you breathe?
As you begin and inhale.
Beginning to expand the feeling of energy within your body.
And as you exhale.
Drawing the energy back in.
Inhale to expand the energy.
Exhaling to contract.
Drawing it back in.
Exhaling to contract.
With my voice as a guide,
Become aware of your heart space.
And then your brow centre.
Back to your heart space.
And then your brow centre.
Is there one that you feel more connected to?
Perhaps one has a familiar sense.
Perhaps one has a sense of familiarity to it.
Know that this is a place that you can come back to at any time.
As I name the pairs of opposites,
Feel into each one as much as it feels right for you.
Just noticing the sensations that arise within your body.
As I say the words.
Closed.
Open.
Releasing the sensations and coming back to your heart or brow centre.
Heavy.
Light.
Releasing and coming back to your heart or brow centre.
Numb.
Diving.
Releasing the sensations and coming back to your heart or brow centre.
Becoming aware of your breath.
Feeling it moving through your body.
Feeling your whole body.
Wholeness.
Wholeness.
You are standing at the top of a beautiful staircase.
How does it look?
Noticing the shape of the steps,
The banisters,
The handrail.
Running your hands along the handrail.
How does it feel?
You take the first step down.
Causing.
A layer of clothing slips off you,
Floating its way to the ground.
Perhaps you begin to feel lighter.
Or calm.
Or free.
You notice the item of clothing has disappeared.
A layer is peeled away.
Looking down the steps,
How many are there?
There is no right or wrong number.
This is wholly personal to you today.
You begin to make your way down the staircase.
One step at a time.
Pausing at each step.
As another piece of clothing slips off you,
Floating its way to the ground.
You watch it disappear as you begin to feel even calmer with every layer that peels away.
When you reach the bottom step,
You slowly take off your shoes.
And as you place them to the side,
Your bare feet lower down.
Feeling the ground for the first time.
Taking one more step,
You come into a beautiful orchard.
Coolness of the grass between your twinkly toes.
A smile stretches across your face,
Like the first stretch of the morning.
Spreading joy throughout your whole body.
You realise you are feeling at ease.
For the first time,
In a long time.
Marinating in this state of ease,
You wander along a path.
Through the trees,
The silent rustle of the grass in a gentle breeze.
You run your hands along it,
As it weaves its way between your fingers.
You have nowhere to go.
No place to be.
Just here.
Right now.
In this moment.
You become aware of the birds singing away in the trees.
Pausing and looking up to see.
The suns rays weaving between the branches and leaves.
Creating dapples of light and shade all over the grass.
Beautiful patterns.
Moving.
Changing.
Just every breath.
Walking over to one of the trees.
You run your hand up its trunk.
Feeling the bark beneath your hands.
You lie down at the base of the tree.
The grass moulding under your body.
Holding you.
Closing your eyes.
You feel the sun warming your face.
And a gentle breeze tickling your skin.
You rest here.
Breathing.
Feeling into the lightness.
The ease.
Knowing that you can come here whenever you need to.
This state of ease.
And it is here that you state or visualise your sankalpa or intention again.
Feeling it in every cell of your body.
Three times.
Silently to yourself.
The practice of yoga nidra is now complete.
Coming back into the room.
Becoming aware of your body.
Where it touches the floor.
Slowly letting movement move its way through your body.
Spontaneously.
However it would like to move.
Beginning to move your fingers and toes.
And rolling over to one side.
Resting your heart towards the floor.
Staying here for as long as you need to.
Slowly making your way up to a comfortable seated position.
Placing your left hand onto your heart.
And then your right hand on top.
Feeling into your heart space.
And setting an intention for the day,
The first one that comes to mind.
Hariyom Tat Sat.
4.8 (554)
Recent Reviews
Lynley
January 29, 2026
Wonderful
John
November 22, 2025
Good stuff💯
Emily
May 7, 2025
A beautiful practice, lovely pace and visualisation. Thank you 💙
Richard
May 1, 2025
That meditation was wonderful! It’s so relaxing. Thank you so much.
Hayley
April 25, 2025
There is a lot of talking set up so the yoga nidra doesn’t start until way through but it’s great when it starts. Really appreciate the subtle music as so many have dominant electronic or “nature” sounds that distract.
Jamita
April 10, 2025
Thank you for the calming, understanding and compassionate guiding 💚
kat
March 15, 2025
That was an amazing yoga nidra. Thank you. Much needed.
Elizabeth
September 21, 2024
This by far has been the best Yoga Nidra I have experienced.You have it in such a layout that was excellent.I was so relaxed and then got to the part I felt most which was my heart,and you said this is where Yoga Nidra starts.I am so grateful because this helped me today as I was not off to a great start Thank you
Chuck
August 8, 2024
I disliked the initial tense/release and thought I’d discard the session. For some reason I didn’t. When I got to the bottom of the stairs and into the grass you talked about feeling relief like I hadn’t in a long time. At that point my body convulsed with k uncontrollable sobs (I’m still tearing). I’ve feared I’ll never feel at peace or relief. My sister just passed away, I’m facing an extraordinary transition and so worried about the impact of it on people I love. I’ve been reconsidering the importance of things I’ve incorporated into my life. So much upheaval. In short, I thought it would be impossible to find relief, let alone peace. This meditation helped me to see it’s possible. Even though I have a long way to go, I have/feel hope. So thank you
Paula
July 29, 2024
Lovely nidra, beautiful reminder at the start on taking away our layers of stress and hurry and sense of 'not enough time'. The music kept me awake so this nidra is not so suitable for drifting off (note to self). Would love to come back to this one 😊
Esther
May 11, 2024
Absolutely wonderful, so calm, so gentle, underlined by that beautiful piano. Thank you! 🌸🌳🎹🪽🌸
Maureen
April 16, 2024
So beautifully soothing. Thank you and many blessings.🙏💚
Lee
April 2, 2024
Beautiful yoga nidra - the best I’ve ever experienced Thank you, Lucy
Marika
March 30, 2024
Not a big fan of music in Yoga Nidra but really loved this. Relaxing and opening
Elisa
August 19, 2022
Beautiful yoga nidra. Piano music, sankalpa, body tense and relax, body rotation. Lovely soothing voice. Just marvelous.