Yoga Nidra For Deep Relaxation

Rest on your back for this meditation during which you will set an intention while in a deep state of relaxation that will program your subconscious mind.

Transcript

It's time for your yoga nidra.

Allow your bones to become very heavy in this position.

Scan your body.

See if there's something that needs to shift and move a little so that you can come into complete stillness for your practice.

And just know that at this time everything is okay.

Nothing else matters right now.

Nowhere to go.

Nothing to do.

Just be here with your body and listen to my voice.

We've created this safe environment,

This protected space with our practice.

Allow yourself to sink into stillness in the mind and stillness in the body for deep rest and nourishment.

Now feel your natural breath flowing through and gradually allow your bones to become heavier and heavier.

Let them sink into the earth.

Release your bones,

Heavy and sinking.

Allow your awareness to travel through your body in a journey of sensation.

Always feel each part of your body as it's mentioned and without moving remain still and welcome all sensation just the way it is.

Begin with your mouth.

Feel your mouth.

Feel sensation in your mouth.

Feel your jaw,

Your lips,

Your upper lip and lower lip.

Notice where the lips touch.

Feel the inside of the mouth,

The roof of the mouth,

Under the tongue,

Upper teeth and gums,

Lower teeth and gums.

Feel the root of the tongue and the center of the tongue,

The tip of the tongue.

Notice any sense of taste in the mouth.

Feel the left inner cheek and the right inner cheek.

Feel all the parts of your mouth together as a whole.

Feel your mouth as sensation,

As energy,

As radiant vibration.

Become aware of your ears,

Your right ear,

Your left ear,

Both ears simultaneously.

Feel the wrinkles and folds of the ears and the backs of the ears,

The earlobes and ear canals.

Follow the ear canals into the inner ear.

Notice your ears receiving sound,

Your ears listening.

Feel your ears hearing.

Become aware of any sounds you can hear.

Nothing else but what you can hear without strain.

Focus on any distant sounds,

Allowing your sense of hearing to radiate outward.

Search out distant sounds and follow them for a moment.

And gradually bring your attention to closer sounds,

Sounds inside this room.

Feel your eyes,

Your left eye and your right eye,

Both eyes together.

Notice the eyelids,

Feel each eyelash.

Notice where the eyelids touch.

Become aware of the surface of the eyes and the centers of the eyes,

The backs of the eyes.

Feel your eyes as energy,

Radiant glowing embers.

Without opening your eyes,

Visualize the four walls of this room,

The ceiling,

The floor and your body lying on the floor.

Visualize your body lying on the floor,

The position of your body,

Your clothing,

Your hair.

Become acutely aware of the existence of your physical body lying on the floor.

Now become aware of your natural breath,

Natural,

Spontaneous breath that moves in and out of your body.

The natural breath flows in through both nostrils.

Notice the feeling of the breath as it comes in and out of your nose.

Feel the sense of coolness as you inhale the breath.

Follow this feeling into your nose,

Your sinuses,

The back of your throat,

Into your lungs.

There's a sense of warmth as you exhale the breath.

Feel this warmth on your upper lip as you breathe out.

The natural breath flows through both nostrils during the inhale and the exhale.

Allow your breath to become longer and slower.

Make a long,

Slow inhalation followed by a longer,

Slower exhalation.

Make your exhale even slower.

Notice a slight pause after the exhale.

A slow inhale and an even slower exhale.

Find a pause at the bottom of the exhale and feel the urge to breathe bubble up inside of you.

When you need to inhale,

Just do so.

Continue this breathing,

A long,

Slow inhale with a longer,

Slower exhale.

And then a pause where the body is neither breathing in or out.

Continue breathing this way.

Now go back to the natural,

Easy breath and release any control over the breath.

Now tell yourself inwardly,

I'm practicing yoga nidra,

I will not fall asleep.

And then let your awareness travel deeply into your heart.

And at this moment you should make your sankalpa resolve based on your heart's deepest desire.

Make a statement in the present tense and speak it inwardly three times.

Find gratitude in your heart for this something to have already been resolved.

I am so grateful for.

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This sankalpa that you make during your nidra plants a seed in the fertile soil of your mind and will bring about transformation and healing.

Now say again to yourself,

I'm practicing yoga nidra,

I'm awake and relaxed.

Now bring your awareness to your 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,

Waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

The right big toe,

The second toe,

The third toe,

The fourth toe,

The fifth toe.

Now bring your awareness to your left hand thumb,

Your second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

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.

Now go to the back of the body,

The right heel,

The left heel,

The right calf,

Left calf,

Right hamstring,

Left hamstring,

Right buttock,

Left buttock,

Your lower back,

Middle back,

Upper back,

The entire spine,

The right shoulder blade,

The left shoulder blade,

Back of the neck,

Back of the head,

The top of the head,

The forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right ear,

Left eye,

Right eye,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Right groin,

Left groin,

The pelvic floor,

The whole right leg,

The whole left leg,

The whole right arm,

The whole left arm,

The whole face,

The whole head,

The whole torso,

The whole body on the mat,

The whole body,

The whole body.

Become aware of the body lying on the floor.

There is a point where the body is in contact with the floor.

Bring your awareness to that particular point of contact,

The heels and the floor,

Both the heels are on the floor,

Feeling into the point where they touch the floor.

Now from the top of the body,

The head and the floor,

The back and the floor,

The right hand on the floor,

The left hand on the floor,

The right elbow on the floor,

The left elbow on the floor,

The buttocks on the floor,

The hamstrings on the floor,

The heels on the floor.

Imagine the meeting point of the whole body on the floor,

The whole body on the floor.

The body is on the floor.

Become aware of the whole body.

Now imagine in your mind that your body is becoming very,

Very heavy.

Imagine the idea of heaviness in the body and gradually feel that the body is becoming heavier and heavier.

The head is becoming heavy,

The right palm is heavy,

The left palm is heavy,

Both arms and the shoulders are heavy,

The back is heavy,

The buttocks and the groin are heavy,

The right thigh is heavy,

The left thigh is heavy,

Both the knee caps are heavy,

Both legs are heavy,

Both arms are heavy,

The whole head is heavy,

The eyes are heavy,

The lips are heavy,

The whole body is heavy.

Keep on feeling the whole body is heavy.

Intensify this feeling of heaviness,

Heavier and heavier.

Now feel the whole body becoming lighter and lighter,

The head is light,

So light that it can even rise from the floor.

The right and the left palms of the hands are becoming lighter,

Both arms and both shoulders are light,

The back is light,

The buttocks and groin are light,

The right thigh is light,

The left thigh is light,

The right heel and the left heel are light,

The whole body is light and weightless.

When your body is becoming weightless,

You feel as though it's rising from the floor,

As if your whole body is a feather rising lightly from the floor,

Becoming lighter and lighter.

Now we alternate between heaviness and lightness,

The whole body is now heavy like stone,

The whole body is stone,

No bones,

No blood,

No muscles,

Just stone,

Heavy as stone,

The whole body is heavy like stone,

Heavy like stone,

No bones,

No blood,

No muscles,

Just heavy stone on the floor.

Now change,

The whole body is like a feather,

As light as a feather,

No substance,

Everything is composed as a feather,

The whole body is as light as a feather,

Floating higher and higher,

Light as a feather,

Completely weightless and floating,

Lightly higher and higher,

Just like a feather.

Now change to heat,

Imagine you're out in the desert under blazing hot sun,

Feeling intense heat,

Your whole body is experiencing the heat of this blazing sun just like a furnace burning down upon your body,

Awaken this experience of heat as vividly as you can,

Feeling the heat burning and searing through your body.

Now change,

Your whole body is now experiencing cold,

Cold,

Cold winds blowing from the high snow capped mountains,

Blowing around and into your body,

Feeling colder and colder as you walk across this cold snow with the cold icy winds blowing around you and into you,

Your body is cold,

Freezing,

The same as you would feel in a deep,

Deep freezer experiencing the cold,

Awakening this experience of deep,

Deep cold within the body,

Freezing cold.

Now let go of the cold,

Bring your attention back to your breathing,

To your body,

Feeling each breath rise and fall through the body,

Now imagine you're lying on a slope,

A very gentle slope,

So that the left side of the body is lying an inch or so lower than your right side,

You're lying down a slope,

The left side is lower than the right side,

Now start to breathe and visualize the breath rising up through the left foot,

The left leg,

Through the left side of the torso,

The left shoulder up to the crown of the head,

And exhale down the left side of the body,

Seeing each part of the body as the breath rises and falls through this left side,

Becoming completely aware of the left side of your body only,

Breathing up through the left side and down through the left side,

Filling the left side with attention and presence,

Give your breath the color of liquid sunshine,

Bright and warm light,

Filling the left side of the body as you breathe in and out through the left side of the body,

Up and down the left side of the body,

Filling the left side with presence,

Now exhale and let go of the left side of the body,

And feel the ground becoming level once more under your body,

The ground now completely level,

Becoming aware of the whole body and the difference between the two sides,

Now as you do this,

Feel the ground shift and sink down a little bit lower to the right,

The right side of the body is now an inch or so lower than the left side of the body,

Going down a gentle slope,

Start to breathe in through the right foot,

Through the right leg and ribs,

Shoulder to the crown and exhale back down the right side of the body,

Start breathing liquid warm light in through the right foot and up through the right side of the body,

All the way to the crown of the head and back down through the right side of the body and out through the foot,

Breathe in through the foot all the way up to the top of the head and breathe out down the right side of the body and out through the foot,

Slowly filling the right side of the body with liquid sunshine and awareness and presence and focus,

Stay with your breathing up and down the right side of the body,

Now exhale away down the right side of the body and let go of it and now start to feel the breath return to the whole body as the ground underneath the body becomes level once more,

The body is perfectly balanced,

The ground is flat beneath the body and the breath starts to rise up through the center of the body,

Up through the back of the spine and exhaling down the front side of the body like a wave rolling up your back,

Exhale the wave topples through the body and exhales down the front of the body,

Your body is a passive beach without movement,

Each breath is the wave that rolls up the beach and exhaling away leaving the beach still and motionless beach,

Allow each wave to come and go,

No control just allow the waves to roll in and roll out coming and going,

Watch and feel the waves coming and going,

Now begin to concentrate on the space in front of your closed eyelids,

Imagine before you a transparent screen as high and as wide as the eyes can see,

Now a number of different things will be named and you should envision them on the level of emotion,

Memory or imagination as best you can,

Just jump from image to image as soon as you hear it,

Red desert,

Peacock feather,

Buddha meditating,

Doctor's office,

A good night's rest,

Full moon,

Your reflection in the mirror,

Foggy morning,

Waiting for results,

Sun shining overhead,

Bouquet of flowers,

Tall tree,

Receiving help from others,

Cool clear water,

Making appointments,

A relaxing afternoon,

Laughing with friends,

A warm embrace,

Burning a candle,

A full moon,

A galloping horse,

Temple on a mountain,

Path in the woods,

Vibrant sunset,

Taking a deep breath,

Cat stretching,

A beautiful garden path,

Your favorite song,

The sound of my voice,

Your body lying on the floor.

Now it's time to repeat your sankalpa,

Please repeat the same statement made at the beginning of the practice three times mentally now in the present tense as though it's already happening.

I am so grateful that it is the truth.

Now come back to the feeling of your breath flowing in and out of your nostrils,

Maintain your awareness of breath and at the same time develop your awareness of your physical body.

Your body is relaxed and lying on the floor,

Feel the container of your skin and the clothes and props that are touching you,

Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are touching the floor,

The back of your heels,

The thighs,

Buttocks,

Shoulder blades,

Arms,

Hands and head.

Keep your eyes closed but try to visualize the surrounding room and imagine where you are in the room,

The other objects that are around you and lie quietly until you feel ready to move.

Start by slowly moving your hands and feet,

No hurry.

Roll your head from side to side with your eyes closed and when you're ready roll to your right side.

And your right arm overhead for a little support.

And when you're ready press your left hand into the mat and support yourself up to seated position,

Keeping your eyes closed.

As you find your way bring your hands to heart center,

Sit up tall.

We'll conclude our nidra practice by each taking a few minutes to think about how much we have to be grateful for,

Allowing images of people and things and events to arise in

Reviews

Absolutely incredible! I will do this again and again. Thank you so much! ☀️