Yoga Nidra: Nourish Yourself

This Yoga Nidra is meant to nourish you whenever you feel like slowing down and taking a time out from the busyness of life. This introspective practice weaves in the Traditional Chinese Medicine element of water. This is the element of winter. Whenever you feel like "hibernating," this is the practice for you. You will also move through using opposites to explore a variety of emotions, eventually finding harmony within. Take some time just for you and enjoy this nourishing Yoga Nidra.

Transcript

Hello,

I'm Lynette and I invite you into this practice of yoga nidra.

Today we take the time to nourish ourselves.

So to begin,

Set yourself up in a comfortable yoga nidra nest.

Your physical body is supported.

You are warm.

You're in a quiet space.

Free from distractions,

If possible.

You can lightly cover your eyes and maybe even place a heavier blanket or pillow on your belly or torso to allow your nervous system to soften a little more.

So take a few deeper breaths,

Just scanning the body,

Settling in.

Notice if you need to give yourself any added comfort or support.

This time is just for you.

So set it up just right.

This is your space and you are deserving of this quiet time.

So invite the softness and stillness in.

Knowing that stillness and softness are strengths and you strengthen them the more time you take to be introspective,

To relax,

Any time for yourself just to be.

This all strengthens your nervous system.

In this practice,

We will be nourishing ourselves by weaving the water element throughout the practice.

And so as you get cozy,

Remember you've handed yourself a permission slip to rest now and allow the transformative practice of yoga nidra to begin.

Imagine now that your invisible life force and your breath appear as gentle ocean waves flowing in and out.

As you breathe in,

You sense,

See,

And feel the clear warm water moving towards you and all around you,

Skimming the edges of your body.

And as you breathe out,

The water releases you and leaves,

Carrying with it any tension and stress from your body,

Mind,

And spirit.

Inhale the warm ocean waves.

They gently wash over you and around you,

Nestling you in clarity,

In cleansing energy.

And as you exhale,

Allow yourself to be released from the grip of heaviness so that with each breath you feel lighter and lighter.

And with each exhale,

You feel more free.

You surrender now to the fluidity of your breath,

Knowing you don't have to make it happen.

You have to do is rest,

Your own felt awareness of your breath.

Inhale,

Waves flow in,

And exhale,

Waves flow out.

Inhale,

Calm and clearing.

Exhale,

Heaviness and any control.

And exhale,

Water wash over you,

Back and forth,

In and out,

In and out,

Clearing you out.

Count these warming waves as they flow into you and away from you.

21 more times,

Counting backwards from 21.

And if you drift away,

It's okay.

It's okay.

Float in this freedom.

You are no longer counting the breath,

But simply observing the breath flow in and out.

You may even be feeling lighter and lighter.

You start to feel so free and light that you feel like you are floating.

And you notice your breath start to flow in like a softly pulsing field of energy around your whole body softens as you float in this protective,

Luminous,

Warm field of energy surrounding you,

Holding you,

Protecting you.

You are safe here,

Clear,

Free,

Floating in a beautiful,

Illuminated energy field.

Your awareness moves from this outer protective field of energy that surrounds you to the innermost depths of the cave of your heart.

And here,

As you rest,

Remember the feeling of peace and calm in your body.

Bring forth the feeling of peace and calm in your heart.

And wherever the root of remembrance comes from,

It doesn't matter.

Focus instead on the feelings,

The sensations of calm in your heart.

Focus on the feelings of calm and peace in your body.

What does that feel like?

And from this place of calm and peace,

Begin to repeat the Sankalpa or a divine desire,

Something that you would like to add more of in your life.

Don't think about the perfect words.

Instead,

Feel the frequency that arises from the words.

What is the frequency that you want to feel?

Feel.

And as you repeat the words,

Let this energy swirl throughout your whole body as you float in this luminous field of warmth.

Feel this warmth surrounding your whole body as it slowly soaks into every part,

Warming and nourishing each body part as my voice guides you there.

Begin to feel a warming,

Glowing sensation,

Just like a winter fire fireplace or like the flicker of a candle on a cold night.

And begin to spark warmth at your lower back,

Your whole low back,

On the right side and the left side,

And surrounding the space of your kidneys at the bottom of your ribcage.

Feeling this warmth spread throughout your whole lower back from your ribcage to your pelvis.

You will follow a trail all the way up your spine,

From your pelvis all the way up to the back of your neck,

Your whole back body,

The right side,

The left side,

And both sides of the back body all together.

The back of your neck,

The back of your head,

All the way up and over the top of your head,

Lines of the forehead,

To the inner eyebrow on the right side,

And the inner eyebrow on the left side.

And both inner eyebrow points together your right eye,

Left eye,

And both eyes together,

Softening down into the eye sockets,

On the bridge of your nose,

To the tip of your nose,

Over your upper teeth,

And down over the lower teeth,

And feeling all of your teeth and your whole jaw together.

Then down to the space right between your collarbones.

Glow into the right collarbone,

And left collarbone,

And both collarbones together.

Warm glow down the center of your sternum,

Moving to the right side of your rib case,

And the left side of your rib case,

And your whole rib case all together,

Right and left,

Front and back,

Your whole rib case.

Down to your belly,

Feeling this glowing warmth spread throughout your whole belly area,

And down to the center of your pelvis.

This warm glow fills the whole bowl of your pelvis,

And then down the inner right thigh,

And down the inner left thigh,

Feeling both inner thighs together.

Feel the point on the inner right knee,

The point on the inner left knee,

And both inner knees together.

Traveling all the way down to the right inner ankle,

And the left inner ankle,

And both inner ankles together.

The inner right arch of your foot,

The inner left arch of your foot,

And feel both inner arches of your feet together.

And this warm glow weaves its way down to the bottom of the right foot,

Right in the middle,

Bottom of the left foot,

Right in the middle,

And the soles of both feet together.

And just sense the preciousness of this warm glow throughout the whole body.

Sense your whole body as you rest in this warm,

Safe,

Protective field of energy.

Start to feel the sensation of the palms of your hands,

And hold in the palms of your hands the feeling of alone,

Of being alone,

Of feeling isolated.

You are gently holding aloneness in your hands,

The feeling of isolation.

What does the memory of being alone feel like?

Where do you feel the feeling of isolation and being alone in your body?

Where do you feel it?

And you can unclench the hands and release the sensations of isolation and of being alone.

Release,

Release.

And imagine you are holding love and kindness in the palms of your hands.

You are cradling connection and kindness,

Love for yourself,

Love for others in your hands.

Kindness for you and kindness for others.

Feel the feelings of connection and kindness circulating in the palms of your hands.

This love and connection and kindness flow out of the fingertips,

Out of the palms,

And out into the world.

And now hold in your palms the felt memory of being busy,

Busyness.

Of feeling overstimulated and overwhelmed.

Gently hold these feelings in the hands,

Remembering the memory of being too busy and feeling so overwhelmed.

How this feels,

Where do you feel it?

How does it feel in the body?

Now please release your grip of busyness.

Now please release your grip of busyness,

Of overwhelmed,

Of overstimulated.

Let it go so that you can hold in your hands the calm and peaceful sensation of feeling nourished.

You are spacious.

You have space all around you.

Breathing space.

You feel supported.

Your heart is calm.

Your mind and body and soul all nourished.

What does it feel like to feel nourished?

How does that feel in the body?

And then allow this sustaining supportive feeling to soak into your palms,

Traveling up your arms into your body and nourishing every cell in your body,

Whole body nourished.

And this essence soaks into your body as you feel yourself breathing,

As you feel this warm energy flowing in and out and all you rest here.

As you float through time and space,

You see a crystal sphere sparkling in the afternoon sun.

You feel your feet sinking into warm sand.

Water swirls around your toes.

Most delicious food you've ever tasted.

A loving parent consoling a sad child.

Isle of fluffy white pillows.

There is steam floating up from a big mug of tea,

Sinking down into a hot bubble bath.

You are comforting a younger version of yourself when you needed the extra love and attention.

Snuggled into a warm,

Cozy blanket,

You can hear the sound of your heart beating and peaceful.

A bouquet of flowers brightening the room.

Feel the biggest hug from someone you love.

Rest here as you nourish yourself.

Sink back down into the cave of your heart and remember your sankalpa,

Your divine desire.

And as you repeat the words of sound codes,

Light up the field around you even brighter.

Repeat these words now.

The generosity of nourishment fills you up as you rest in the glow of this renewed energy.

The practice of yoga nidra is now complete.

You can feel yourself enter back and space reality.

Still feeling lit up by the light,

The illuminated energy field,

Still feeling nourished.

As you land back in your space,

Notice the support beneath you.

Notice the sounds around you.

Feel the temperature of your room.

Swallow.

Lick your lips.

Allow your fingertips to graze the palms of your hands as you remember.

You are welcome to stay and rest,

Or you can stretch out your body and roll to one side,

Preparing to enter back into the present moment of daily life.

Don't forget,

Take a little time to nourish yourself whenever you can.

Thank you so much for taking time for yourself today and for sharing your time with me.

Thank you.

Reviews

I was so happy to find you here in this meditation app and I love your voice, you are so gentle and warm around my heart, it feels good to nourish myself. Yes and it feels good to listen to you, that is also good nourishment. Have a good day and I thank you from the bottom of my heart.

Thank you so much, i could have listened to your voice for hours

What a superb yoga nidra, a wonderful creation, a masterpiece.

Such a nourishing practice. This was exactly what I needed. Thank you!

Exactly what I needed on a glorious Sunday morning! Thank you beautiful soul for you guiding grace!

Very relaxing and soothing!

Thank you, Lynnette 🙏🏻🙏🏻🙏🏻Wonderfully nourishing🙏🏻🌟🙏🏻🦋🙏🏻🌟🙏🏻