Yoga Nidra For Deep Rest

This yoga nidra is designed to help relax your body and mind so that you can rest deeply. The intention or sankalpa is "I allow myself to rest deeply". I recorded this for a client, they fell asleep during the practise after having issues with sleep

Transcript

Okay so close down the eyes and quiet the mind.

Be still.

Let go of all thoughts,

Worry and tension.

Give yourself fully to a higher power.

Relax.

Trust and let go.

Breathe in fully and exhale with a deep sigh.

And again breathe in fully.

Exhale with a deep sigh and let go even more.

Feel a deep sense of contentment and peace in your heart.

If you have an issue that you would like clarity or resolution on,

Bring it into your awareness now.

Trust that whatever happens needs to happen.

It will happen spontaneously and effortlessly.

Let go of any effort to make anything happen.

Feel yourself in a place that you like to be.

A place where you feel peaceful and calm,

Relaxed and quiet.

No concerns about the future or past.

Simply an overwhelming experience of the rightness of things.

Maybe you're sitting at the beach watching the waves meet the shore.

The scent of salt in the air.

Maybe you're in a mossy green forest with tall trees and the smells of wildflowers,

A trickling stream.

Trust whatever image arises in your awareness.

Choose a comfortable spot to sit or lie down.

Perhaps a hollow in the sand that holds your shape or a soft bed of moss.

And let go into it.

Completely supported,

Surrendering the weight of your body.

No need to hold yourself up.

Sink in.

Breathe the scent,

Sight,

Sounds of this place.

Allow it to permeate into every cell of your body.

Each breath in and each breath out.

Feeling through bodily sensations what it is to feel safe and at peace.

Surrounded,

Protected in this place where you can rest deeply.

Feel how calm you are.

More content,

Relaxed,

More grounded than ever before.

Allow yourself to receive the intention.

Allow yourself to rest deeply.

Know that you can return to your safe place anytime that you want or need to.

Now follow my guidance as we take three deep breaths.

Ready?

Let's inhale together.

Hold the breath in,

Closing off the throat.

When prompted by the inner urging of the body,

Release the breath slowly and steadily.

And then breathe normal.

The second breath in now.

Inhale together.

Hold the breath in,

Closing off at the throat.

Allow tension to build,

Holding for a bit longer without struggle.

When you're prompted,

Release fully,

Expelling from the body whatever it no longer needs.

Keep seated tensions leaving your body with every breath out.

Breathe normally.

And third breath.

Inhale together.

Hold the breath in,

Closing off at the throat.

Holding even longer now without strain.

When prompted,

Release the breath.

Breathing it all out,

Letting go until there is nothing left,

Until you are completely empty,

Open.

Breathe normally.

Simply allow the breath to rise and fall in its own rhythm.

The breath becoming progressively quieter,

More still,

Until it's almost impossible to detect.

Maintaining this inner stillness,

Gently cover yourself and if you wish to place an eye pillow over your eyes,

Make any last minute adjustments to your position.

Do not fall asleep.

Throughout this entire period,

Remain relaxed and motionless,

Alert and conscious.

Stay in touch with my guidance at all times.

Allow any disturbances,

External or internal,

To draw you deeper within.

In Yoga Nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness and peace in the third eye.

Now your consciousness is in direct communion through your energy body.

Now become aware of the rising and falling of the breath.

Simply relax and observe the breath.

Notice if the breath is fast or slow,

Deep or shallow.

Whatever is happening,

Simply relax and witness the breath.

Now gently deepen your inhalations and exhalations.

Stay connected to every breath in and every breath out.

As you inhale,

Know that you are inhaling.

As you exhale,

Know that you are exhaling.

Now we will inhale and exhale to a count of four.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Continue in your own time,

Counting to yourself silently.

Find your own rhythm,

Soft and easy.

Release any struggle to make anything happen.

If any thoughts come into your mind,

Simply bring your attention back to the count.

Belly rising as you inhale,

Belly falling as you exhale.

Feeling yourself becoming more relaxed and peaceful with each breath.

Breath becoming longer,

Slower,

Deeper.

Tranquility,

Stillness and peace washing over you with each outgoing breath.

Now breathe normally.

Observe the breath becoming very still and very quiet,

Almost non-existent.

Let the breath breathe itself sinking down into the silence beneath the mind.

Let go of any effort to make anything happen.

Let go.

Let go even more.

Drop into that silent space.

We are all doing stops.

Follow my guidance as we move our attention through different parts of the body.

Let your detached attention release the dormant healing power trapped in the meridians and connected organs to carry out the healing from within.

As I guide you from point to point,

Remain in non-doing silent awareness.

Resolve to yourself that you will stay alert and awake.

Now bring your undivided attention to the eyebrow center,

The third eye.

Pit of the eye,

Right shoulder,

Elbow,

Wrist,

Thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Left shoulder,

Elbow,

Left shoulder,

Right shoulder,

Elbow,

Shoulder,

Right shoulder,

Elbow,

Right shoulder,

Elbow,

Middle finger,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Middle of the chest,

Right side of the chest,

Middle of the chest,

Left side of the chest,

Middle of the chest,

Navel point,

Middle of the pubic bone,

Right hip,

Knee,

Ankle,

Big toe,

Second toe,

Right hip,

Left toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Hip,

Middle of the pubic bone,

Left hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Left hip,

Knee,

Ankle,

Big toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Hip,

Middle of the pubic bone,

Right hip,

Navel point,

Middle of the chest,

Pit of the throat,

Back to the eyebrow center,

Gather your attention at the brow center,

Ajna chakra,

Let the non-doing presence fully manifest in your brow center,

Observe the vast stillness and silence,

Resting in this vastness,

Allow whatever comes into your field of awareness to be present without comment or judgment,

Witness as it floats by like clouds on a clear blue sky.

Feel yourself open and allowing,

Steady and centered,

Rest back,

Empty,

Open,

Open,

Open,

Empty,

Like a blue sky,

Pure capacity for experience to move through,

Every cloud that comes eventually goes,

As the sky you can let it come and let it go,

You know this place,

It is the part of you that can never be destroyed,

Pure,

Steady,

Timeless,

Like the sky itself,

Just here,

Recognize whatever has happened in your life has already gone,

Already passed,

You are here,

Just be here,

In this moment,

At this time allow the wisdom of the body to release what it no longer needs,

You don't need to hold it anymore,

Give it to the sky to hold for you,

Your life experience has the power to help you become who you were meant to be,

You already have what you need,

Let this knowingness permeate every part of your body,

Sending an ever expanding sense of peace throughout,

Give yourself the permission to enter into the deepest level of relaxation right now,

Let go,

Nothing to do or achieve,

Dissolve,

Disappear into stillness,

Open,

Empty of all doing,

All past,

All future,

Merge into this space and be empty,

Sensations,

Thoughts,

Images,

Floating by like clouds on a clear blue sky,

Letting it all gather and dissipate,

Come and go,

Be the space in which it is all happening,

Come and go,

Be the space in which it is all happening,

Now bring your intention into awareness,

I allow myself to rest deeply,

I allow myself to rest deeply,

I allow myself to rest deeply,

Allow this intention to go into the deepest levels of recognition with no hesitation,

Know that your higher self recognises,

Honours and accepts your intention,

Have faith and trust that it has been heard,

Has been acted upon by a higher power of the source within you,

There is no need for you to do anything about it,

Bring your attention back to the centre between the eyebrows and feel all the energies of your body from all meridians,

Activated,

Purified and balanced,

All channels are open and the life force is flowing freely,

Healing the body and calming the mind,

Open your heart and feel content,

Just experience it,

This time feel the presence of any guides,

Mentors,

Teachers or family members that you feel connected to,

You may sense this as a universal force or energy surrounding you,

Guiding you,

Know that this presence surrounds you always,

You can draw on this presence at any time,

If there is any guidance to be received at this time,

Either as a felt sense,

Words or images,

Allow yourself to receive it now,

Otherwise simply rest back in grace and protection of presence.

Now begin to become aware of the rising and falling of the breath,

Slowly feel yourself beginning to rise to the surface of awareness,

Sense the body resting on the floor,

The quality of the air as it touches the skin,

Gradually you can move as if you were waking from a restful sleep,

You may like to bend your knees and pull them in towards your chest,

Rock sideways gently,

Just take your time,

There is no need to hurry,

When you are ready you can curl into a fetal position and feel the safety,

Comfort and protection of the womb of existence,

Bring your intention into your awareness again,

Allow yourself to rest deeply,

Every time you find yourself in reaction you are empowered to replace it with your intention,

Now you can either stay where you are or you may like to gradually begin to move and sit up with your eyes closed,

Just continue to stay deep in this deep inner experience,

Regardless of what you consciously recognise that has or has not changed,

Know that something deep within has shifted to connect you with your intention,

Become aware of your body,

Bring a deep sense of peace and contentment with you as you bring your attention back to the body,

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is,

Be still and be grateful,

Know that you can easily enter here again and again,

Now you may gradually open your eyes,

The practice of yoga nidra is now complete.

Reviews

Deeply relaxing and peaceful.