Yoga Nidra: Create A Life You Love

In this Yoga Nidra practice, you'll have the opportunity to slow down, relax, and create space in your life for possibility. When we let go of certainty and open our hearts and minds, possibilities are endless. **Yoga Nidra visualizations have the potential to be triggering as they can bring memories and experiences from the subconscious to the surface. If you experience this, seek out a teacher who specializes in PTSD and trauma.

Transcript

The practice of Yoga Nidra is a relaxing and transformative experience.

It is an opportunity to move through the various layers of relaxation where healing can take place and where possibilities are endless.

In this state between awake and asleep,

You have an opportunity to go within to release tension from the body,

To let go of limiting beliefs,

And you have a chance to create a life you love.

You will be guided by my voice through a journey that will begin by relaxing your physical body.

Yet you will commit to staying awake and alert.

It is in this calm space that we begin to plant the seeds of our Samkalpa.

Your Samkalpa is a clear and concise statement that is positive and in the present tense,

And it will be something that adds to your life.

You may use the words I will or I am.

It is something you deeply desire for yourself and your life,

Something you wish to manifest into your reality.

Take a moment to think about your Samkalpa now.

Your Samkalpa may change as you go along,

But once you find something that resonates for you,

Stick with it for a while.

It is now time to prepare for Yoga Nidra.

So lie down and get comfortable.

Close your eyes.

Make sure your body feels supported and warm.

Take a moment just to make yourself 5% more comfortable so that you can surrender into stillness.

With every inhale and exhale,

Move deeper and deeper into stillness.

If you want,

You can place your thoughts into an imaginary box beside you.

Close the lid and know that you can pick them up afterwards.

Feel your whole body.

Your whole body melt into the earth beneath you.

Feel supported and safe.

Let the lines in your forehead melt away.

Your eyes sink heavy into the eye sockets.

Your jaw is relaxed.

Your shoulders drop away from your ears.

Feel your whole body.

Your whole body.

Give yourself permission to let go and relax.

Observe the natural rhythm of your breath and with every exhale,

You sink deeper and deeper.

Deeper and deeper.

Feel your breath at the top of your head.

Watch the breath flow down your spine all the way to your tailbone.

Watch it fill you back up,

Filling up the pelvis,

The belly,

The chest,

Back up to the top of the head.

Let your breath flow out of your back body,

Anchoring you down into the space beneath you.

As you observe the rhythm of your breath,

Just allow feelings of inner peace and calm to take over.

Imagine a personal energy field surrounding your entire body.

Feel the connection with this energy field breathing into every cell in your body.

Imagine feeling the sensations around your whole body.

Imagine how far this energy field may extend out from your body.

Mentally make an intention to clear your personal energy field from all negativity that you've picked up over time that doesn't serve you or isn't yours.

Imagine yourself being surrounded by a warm,

Healing light.

Notice how this feels.

Become aware of the sounds outside the room.

Moving from sound to sound.

Just allow your breath to move from sound to sound.

Now bring your focus back into the room and focus on the sounds inside the room you're in.

Just move from sound to sound.

Allow your breath to move from sound to sound.

Now let go of all external sounds and move your awareness inside,

Resting deeper and deeper into the depth of your being.

And in your mind's eye,

Imagine yourself in a comfortable place in nature.

Create this space into being.

This place is somewhere you feel completely at ease,

Safe,

And peaceful.

Here you are flooded with feelings of calm and peace,

Love and safety.

With every inhale and exhale,

You relax more and more deeply.

More and more deeply.

Here in this place,

You will call on your team of guides,

Your angels,

Or the wisdom within yourself to surround and support you throughout this journey.

Know you are taken care of.

Inhale and exhale.

Stay awake and alert.

Now is the time to state your samkalpa and feel your samkalpa being mirrored in every cell of your body,

Feeling as though it has already manifested.

With complete sincerity and joy,

Repeat your samkalpa now three times.

Now remind yourself that you will remain awake and alert.

You will begin to rotate your consciousness by bringing your attention to different parts of the body as mentioned.

Please follow the sound of my voice and become aware of each body part as you hear it.

Starting with the right side.

Become aware of the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the whole right side of your body,

The whole right side.

Bringing awareness to the left side of your body.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the whole left side of the body,

The whole left side.

Moving now to the backside of your body,

Feel your right shoulder blade,

Feel your left shoulder blade,

Upper back,

Middle back,

Lower back.

Feel the entire spine,

The right hip,

The left hip.

Feel the whole back together.

Now float your attention to the front of the body.

Feel the top of the head,

The forehead,

The right eyebrow,

Left eyebrow.

Feel the space between your eyebrows.

Right eye,

Left eye.

Right ear,

Left ear.

Right cheek,

Left cheek.

Feel the nose,

The tip of the nose,

The right nostril,

The left nostril,

The upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest.

Feel the area around the navel,

Below the navel.

Feel the whole belly area.

Feel the whole of the right leg,

Whole of the left leg,

Both legs together.

Feel the whole of the right arm,

Whole of the left arm,

Both arms together.

Feel the whole back,

The whole front,

The entire head,

Legs,

Arms,

Back,

Front,

Head together.

Feel the whole body.

The whole body.

Feel the whole body together.

Become aware of the whole body lying on the floor.

Feel the points where your body and the surface beneath you connect.

Feel the back of your head,

Shoulder blades,

Elbows,

Back of the hands,

Back of the pelvis,

Calves,

Heels.

Feel all the points where your body connects with the surface beneath you.

Allow yourself to sink down in the space beneath you.

Now gently move your attention to the rhythm of your breath.

Feel the natural flow of breath moving between the belly and chest without changing anything.

Stay connected to the sensations of your breath and bring your focus to the space between your eyebrows as you breathe in and out.

As you follow your breath,

You see the color red coming into focus.

Stay with your breath as you observe the color red slowly anchoring down at the base of your spine.

Notice the natural flow of breath.

Observe the belly rising and falling.

Now with every breath,

Notice the color orange coming into focus.

Watch the color orange slowly move down and settle in the space above the color red,

Below your navel.

Watch the natural flow of breath in and out.

You are in a state of openness.

And with every breath,

Begin to notice the color yellow gently settle in the space above the orange,

Above your navel.

Feel the peace within you with every breath.

As you inhale and exhale,

You begin to see the color green coming into focus.

Stay connected with your breath as you watch the color green slowly resting beside your heart.

Notice the natural flow of your breath.

Slowly observe the breath rising and falling,

Belly rising and falling,

Chest rising and falling.

Now with every inhale,

Notice the color blue.

Notice the color blue settling down in the center of your throat.

Just watch the natural flow of breath in and out.

Allow your body to breathe.

As you breathe,

Begin to notice the color purple.

Watch the purple color settle in the space between your eyebrows.

Inhale and exhale naturally.

As you breathe,

Notice a golden color come into focus and watch it surround your entire body.

Observe the color gold resting at the top of your head.

As you breathe in,

The golden color fills your entire body.

As you breathe out,

The golden color surrounds your entire body.

You feel relaxed with every breath.

Inhale and exhale.

You are open and receptive.

Stay awake and aware.

Now you'll let go of your breath and bring your attention to the following sensations.

Awaken the feeling of heaviness in the body.

The whole body is getting heavier and heavier.

Your legs are getting heavy.

Your legs are getting heavy.

Your arms are getting heavy.

Your arms are getting heavy.

Your head feels heavy.

Your head feels heavy.

Your whole body is getting heavier and heavier.

Heavier and heavier.

Your body feels like it is sinking down into the ground.

Now awaken the sensation of lightness in your body.

Your whole body is getting lighter and lighter.

From the top of your head down to your toes,

You feel lighter and lighter.

You feel light in your whole body.

Your whole body.

Your whole body feels like it is floating off the floor.

Just like a feather floating up and then slowly back down.

Your body feels light.

Now awaken the feeling of warmth in your body.

Become aware of the feeling of heat in your whole body.

Feel the entire body becoming warmer and warmer.

Warmer and warmer.

Imagine you are near a warm glowing fire.

Feel the heat around your whole body.

Feel the experience of heat in your entire body.

Your whole body feels warm.

Now feel the entire body becoming colder and colder.

Feel cold in the whole body.

The whole body feels colder and colder.

Imagine a cold breeze blowing from snowy mountains.

Feel the cold on your skin and inside your body.

Feel the experience of cold as vividly as possible.

Your body feels cold.

Now remember the feeling of tension in the body.

Remember feeling tense.

Remember the tension.

Feel the sensations of tension in the body.

Where do you feel it?

What does it feel like?

Feel the tension in your whole body.

Remember the heavy feeling of tension in your body.

Now remember the sensation of pleasure.

Experience the feeling of pleasure in your whole body.

Remember an experience that made your whole body feel sensual and joyful.

Remember the sensation of pleasure so much that it feels like it is happening.

Where do you feel it?

How does it feel?

Go deep within and remember the feeling of pleasure.

Stay awake and aware.

Allow all of the sensations to melt away.

Bring your attention to the space between your eyebrows.

Become aware of your whole body.

Do not fall asleep.

I will now guide you through a visualization.

Stay connected with the sound of my voice and follow my instructions as you imagine each description clearly.

Imagine a rainbow.

The feeling of rain on your skin.

Flames of a warm fire.

Your childhood bedroom.

A red bicycle.

The sound of aum.

A green tree.

Snowflakes falling.

An open door in an empty house.

An orange sunset.

Broken glass.

Clouds floating overhead.

Wild horses.

Footprints in the sand.

A blue balloon.

You are climbing stairs.

A gold key.

Stars in the night sky.

Ocean waves.

A purple heart.

A full moon.

Freedom.

Remain in the state of freedom as you connect with the natural rhythm of your breath.

Stay awake and aware.

Start to imagine an empty canvas in front of your eyes.

Imagine you can create your life.

You have the power to create the life you desire.

You can create images,

Experiences,

Anything you wish to create.

There are no limits.

At this moment,

You can create any experience you wish to have in your life.

Watch now as images,

Emotions,

Experiences,

Relationships,

As well as your wildest dreams begin to effortlessly appear on the blank canvas in front of you.

Watch it all unfold.

Now start to let this newly created future on your blank canvas erase itself.

Watch it disappear.

All that is left is possibility.

Onto this blank canvas,

Into this very powerful,

Calm space,

Repeat your samkalpa three times with faith and conviction and let the universe respond.

As you start to settle back into this space,

In this room,

Know that the practice of yoga is now complete.

Yoga nidra is complete.

Slowly become aware of the whole body,

The whole body.

There is no rush.

Become aware of the sounds around you again.

Take some deep breaths into the belly and feel the energy swirling within you and around you as you gently wiggle the toes and fingers.

Please take your time as you slowly come back to the present moment.

Stay connected with your breath as you begin to stretch out arms and legs.

Take your time.

You can stay on your back as long as you'd like or when you're ready,

Roll over to one side,

Keeping your eyes closed.

You can come up to a comfortable seated position whenever you want.

Wherever you are,

Just be still and take a few more clearing breaths.

I want you to feel the manifestation of your samkalpa taking place at this very moment.

The practice of yoga nidra is now complete.

Om shanti,

Shanti,

Shanti.

Om peace,

Peace,

Peace.

Have a beautiful rest of your day.

Namaste.

Reviews

One of my favorite Nidras. I keep coming back to this one. Restful and I really enjoy the color visualization. Thank you!

This was the perfect integration at this moment and beyond💫

Absolutely amazing 🤩 every time I use this I feel so much better thank you 🙏🏼

Wow! I need to check more of your meditations out- that was fucking fantastic!

I have done many Yoga Nidra meditations on Insight Timer and while there were many, many very good ones, none were better than this one. Thank you so much. ❤️

Wonderful practice. I felt asleep somewhere, but naturally started waking up closer to the end. Feel rejuvenated, self-loved and grateful. Thank you!

So perfect for what I needed today. Thank you so much!

Beautiful soothing and peaceful end to the day. Thank you. 🙏🏻

I didn’t want this meditation to end. It was that relaxing and blissful.

Thank you for your beautiful guiding; I feel so relaxed and calm after this practicing. My thoughts are more in place and I feel more positive. So glad I found this. Namaste 🙏❤️

This was the best Yoga Nidra meditation I've ever listened to. You have a gift, and I'm grateful!

Very relaxing and powerful. I feel my sankalpa of peace and positivity. 🙏♥️🌞Thank you, Lynette.

Such a wonderful Yoga Nidra with great pacing, lovely imagery, a comforting voice and full of great content. Thank you 🙏😍😇👌🙌💕🤗xxx

Great! Between the guide and the music this meditation is full of good feelings. I had a great time doing this and plan to use it often. Thank you for your wonderful work.

Really exceptional. At first, I wondered why this guide/teacher's voice seemed a bit guarded, not quite as warm as some other voices on here. This (rather curiously for me, one very affected by tone, timber, etc. [professional musician])—anyway, this really ceased to matter to me: right before listening, I was experiencing the coldest but most-despairing hopelessness I can recall ever experiencing in this life [no exaggeration]; this offering of Lynette Suchar, however, helped bring an astonishing result, the transformation of all that into the first & truly brightest hope I have been able to feel for a terribly long time. May this belief that I can—and now AM—creating a life I love— may it stay with me (& I will return to this, & seek other help, to ensure it does). I know I must follow through—& I *desire* to follow through.

A beautiful person once told me—after I just happened to find in a random bookstore, a book that was profoundly helpful in my journey then—she said, the Universe "sometimes puts books into our hands." Similarly, the Universe put this meditation intp my . . . well, device <chuckle>, for me to experience. Thank you so exceedingly, Lynette. Namaste. (And, of course, thank you, Universe.)

Love the feeling of relaxation
Thank you 🙏

Beautiful thank you for a wonderful morning 🙏🏻🤍✨

Thank you for the very calming and gentle experience

I felt so connected to while simultaneously liberated from my body during this meditation. Embodying and envisioning my sankulpa was so powerful. I’m grateful for this experience and the possibilities before me. Thank you!

Beautiful, relaxing and restorative. Thank you for this practice.🙏🏻