Yoga Nidra to Relax & Let Go

A Yoga Nidra guided meditation to help relax the body mind complex. Using breath and body awareness and visualization techniques for an inner journey of bliss and healing.

Transcript

In the in in in in in in in in in in in Close the eyes and allow your attention to move inward.

Feel your whole being beginning to soften and relax.

Breathe in fully and exhale with a deep sigh.

Again,

Inhale,

Exhale and let go even more.

Feel a sense of comfort,

Safety and peace begin to wash over you.

Bring your body into awareness.

Recognize that your body has been a trusted vehicle.

It has allowed your expression in the world,

Creating accomplishments and contributions to the best of its ability.

Now it is time for your body to rest deeply.

As we enter this next phase of yoga nitra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as possible.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Simply allow your entire body to respond to what I say directly and non-mentally.

Allow all thought,

All effort to dissolve into the vast spaciousness of being.

Enter into a state of complete non-doing.

Become aware of your inhalations and exhalations.

Without any struggle or effort,

Allow your inhalations to be a little bit more full,

Your exhalations a little bit more complete.

Allow attention to rest on the experience of steady,

Unbroken breath.

Now draw the breath into your lower belly and fill the lungs from bottom to top as if filling a glass of water.

As you breathe out,

Empty your lungs from top to bottom.

Inhale,

Bottom to top.

Exhale,

Top to bottom.

Stay present to the wave-like motion of your abdomen and chest as you breathe in and out.

Allow a sense of peace and well-being to wash over you with each progressive inhalation and exhalation.

Let this feeling expand to include every part of your body.

Inhale as if your whole body is inhaling.

And exhale as if your whole body is exhaling.

Inhale and take in new energy.

Exhale,

Let go of all tension,

Worries and anxieties.

Let go.

Release any struggle,

Any effort to make anything happen.

Now breathe normally and be still.

Let the breath breathe itself.

The mind completely suspended in the dimension of silence.

Do absolutely nothing from now on.

Release any effort to make anything happen.

Settle into the silent spaciousness of being.

As I name each body part,

Feel it being overcome with an overwhelming sense of heaviness.

Both feet like bricks.

Calves and knees,

Heavy,

Solid.

Like concrete.

Thighs and hips.

Like sandbags pulling you down into the floor.

Abdomen,

Chest and back.

Gravity pulling you down deeper,

Surrendering the weight of the spine.

Shoulders,

Arms and palms,

Very heavy.

So heavy that even if you tried to lift them,

You couldn't.

Feel your entire head weighted like a rock.

Now experience your whole body sinking deeper and deeper.

Give your body completely and totally to the field of gravity,

Exerting its pull everywhere.

Dropping deeper into stillness and silent awareness.

Now as I name each body part,

Let it become empty and light.

Both feet,

Buoyant.

Calves and knees,

Vacant.

Thighs and hips,

Hollow,

Spacious.

Abdomen,

Chest and back.

Weightless,

Effortless.

Shoulders and arms and palms,

Like hollow reeds.

Head,

Clear,

Open space.

The whole body,

An empty vessel.

Always present,

Constant and relaxed capacity for whatever fills you.

No resistance to any energy moving through,

Allowing it all to simply come and go.

Feel the sheer tingling lightness of your energy body.

Feel your energy body growing lighter,

Its presence stronger.

You are safe and secure in the energy body.

You might even allow the energy body to hover just outside your physical body.

Experience the freedom of this new dimension.

Sense the body completely at peace,

Resting in stillness,

As just one of many objects inside awareness.

Recognize you are not the physical body.

Experience yourself free of the limitations of body and mind,

Past and future.

Remain deeply established in awareness,

As you again relax into your physical experience.

Feel the whole body lying in stillness.

Bring the sensation of cold to each body part as I name it.

Both feet,

Icy wet,

Blue with cold.

Both knees,

Biting cold,

Piercing the skin.

Thighs and hips.

Windchill numbing the legs.

Abdomen,

Chest,

Back.

Chilled to the very bone.

Shoulders,

Arms and palms.

Frigid,

Shaking from cold.

Face,

Stinging,

Teeth,

Chattering.

Now experience the whole body frigid with cold.

Shaking,

Shivering.

Feel it.

Experience it.

Now shift your awareness and bring a sense of warmth to the whole body,

As though you are sitting in front of a fire.

Both feet,

Snug,

Warm and dry.

Both knees,

Gently glowing from the closeness of the fire.

Thighs and hips,

Warm and toasty.

Abdomen,

Chest and back.

Radiating warmth,

Skin prickling with perspiration.

Shoulders,

Arms and palms.

Pink with heat,

Sweltering.

Face,

Flushed and glowing.

Head,

Throbbing.

Whole body,

Scorching hot,

Sweaty.

Feel it.

Experience it.

Now imagine you are on the surface of awareness.

Slowly start sinking.

Sink deeper and deeper into a profound layer of awareness.

Discover the secrets of the body.

In a world which is absolutely inside.

Intensify your imagination.

You see a deep and dark jungle and enter into it.

You go deep into its dark recesses.

As you continue on,

Walking much deeper into the jungle,

You become aware of the constant pulsing vibration of chanting filling the air.

You move towards the sound with the smell of flowers heavy in the air.

In the distance,

You see a temple.

There's a great aura of light around the outside.

You draw closer to the temple and feel the atmosphere of peace.

The door of the temple is open.

You look inside.

There,

In the middle of the temple,

Is an altar.

At the center of that altar is a key.

You know that key has been placed there for you.

You take the key in your hand,

Continue on into the depths of the temple.

The vibration of the chanting echoes through the halls as you walk.

No one is seen,

But you sense a sacred presence.

You pass many doors as you walk past many shapes and sizes.

Finally,

You stop.

You have come to the right door.

Look at the door,

Its size,

Shape,

Texture,

And structure.

Notice if you are eager or reluctant to open the door.

You put the key in the lock and open the door.

As you open the door,

There are many things of interest in the room,

But there is only one that you have come for.

It is something precious that has been misplaced.

Find that one thing.

Put it in your hand.

As you look at it,

Let it become a part of you.

Absorb it.

Feel it.

Accept it.

It is a part of you that was not lost,

But temporarily misplaced.

You may not have even known it was missing.

You may not even know what it is now.

But this missing part is being integrated back into your being,

And you are whole.

As you slowly retrace your steps,

Feel yourself walking differently,

Holding yourself differently.

With every step,

This lost part of you is coming more and more to the forefront of your being,

Without doubt or hesitation.

Feel yourself filled with new life force,

New energy and vitality.

You are completely certain that whatever you thought was lost still abides there.

You are once again ready to show this part of yourself to the world.

As you emerge from the temple into the light of day,

You are free to express all of whom you are.

Radiant,

Fully alive,

Fully yourself.

Feel it.

Experience it.

Now allow yourself to enter the deepest state of letting go right now.

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.

Allow yourself to receive the following intention as I repeat it.

Let your whole body listen to what I say.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

Feel your intention being recognized and honored at all levels of your being.

No doubt or hesitation.

Simply let it be done.

Let your intention become a part of your inner blueprint.

Recognize at this time that you have made a major shift in perspective.

This shift will enable you to interact with yourself and with the world in a new way.

The more often you connect with this new perspective,

The more empowered you become to shape and create your own life.

You are the creator of your experience of life.

At this time,

Feel the presence of any guides,

Mentors or teachers 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 the grace and protection of presence.

Slowly,

Feel yourself beginning to rise to the surface of awareness.

Notice the rising and falling of your breath.

No effort or control on your part.

Slowly,

Begin to come back to awareness of your physical body.

Feel the sensation of your body lying on the floor,

The quality of the air as it touches your skin.

When you feel the impulse,

Begin to move and stretch your body,

As if awakening from a restful sleep.

If the impulse is to remain still,

Do so.

When you are ready,

Gently roll onto your right side.

Allow yourself to receive the following intention.

Let your whole body listen to what I say.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

Notice how still the breath,

How quiet the mind,

How relaxed the body.

Rest in stillness.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

I release what I no longer need.

Reviews

Incredible. I felt sensations in my body I was not aware of. One of my favorite meditations I’ve done.

This was so incredibly good—thank you so much, Margie. Bookmarked for frequent use🙏🏻💚

Just beautiful. Thank you 🙏

Love this! Soothing music to open and close a deeply relaxing yoga nidra visualization. All the tension in my body melted away when I released what I no longer need and I felt whole. ☀️☯️🎈

Absolutely fantastic meditation! I started it so incredibly stressed about some things that are coming up in my life and by the end Phelps incredible! Will be doing this one on a much more regular basis, thank you so much!

Thank you Margie! I’m so happy I found you on here!! ♥️♥️

A pivotal moment for me. Thank you 💗💗💗💗💗

Excellent, woke well rested.

I find this truly peaceful

Different and deeply relaxing. I release what I no longer need!! 🙏❤️💚💜

Exactly what I was looking for. Thank you!

Really nice.....need to go to work otherwise I'd be sleeping.

At first I didn't find the voice as soothing as some others but I got used to it and quite enjoyed this. Didn't fall asleep but was deeply otherworldly relaxed.

I found this yoga nidra exactly what I needed this morning. I now feel so still, so calm, so much at peace ....and so whole again. Thank you teacher.

a nice guidance

Loved this, and the journey to the temple to find the missing piece of us. BeAutiful. 💜🙏