Yoga Nidra: Rediscover Yourself

Yoga Nidra is a sleep-based guided meditation that takes your brain from very active to the delta brain wave, where we get that deep restorative rest we often don’t get when we sleep normally. This meditation includes breath techniques, body rotations, and visualizations to help its users enter into a state of relaxation. Listeners will be able to release what doesn’t serve them in order to find their way back to Self.

Transcript

Welcome.

Find a comfortable position lying on your back,

Perhaps with some height underneath your knees and a cushion underneath your head.

Feel free to place an eye mask over your eyes and maybe even a light cover over yourself as your body temperature tends to drop during yoga nidra.

Make any necessary adjustments so that you are completely comfortable.

If you can't lay on your back for any reason,

Find another position in which you are least likely to move.

Now close your eyes and allow your attention to move inward.

Feel your whole body 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.

Now allow yourself to receive the following intention as I repeat it.

Let your whole body listen to what I say.

Let your whole body listen to what I say.

I release what I no longer need.

I am divinely guided.

I trust and believe.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

If you cannot have any undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

Now tighten and tense the entire body as you inhale.

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Hold the breath in,

Tighten,

Tighten,

Now let go completely.

Relax.

On your next exhalation,

Let go even more.

Feel the effect.

We will repeat this again.

Inhale and tighten,

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Tighten,

Tighten,

Even more.

Hold the breath,

Hold,

Hold and let go.

Surrender to that wave of heaviness permeating the body.

Drop into it.

Feel yourself descending down into the stillness beneath the mind.

Let go of that which you no longer need.

Relax.

Let go.

Let go even more.

Release any struggle,

Any effort to make anything happen.

Enter into a state of complete non-doing.

As we enter this next phase of yoga nidra,

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.

Allow any disturbances,

Internal or external,

To draw you more deeply within.

Enter into a state of complete non-doing.

Now bring your attention to the natural flow of the breath.

Make no effort to change or manipulate the breath.

Simply ride along with its spontaneous flow.

Breathe.

Relax.

Breath moving in,

Breath moving out.

Stay relaxed.

Now observe the natural flow of the breath between the root at the base of the pelvis and the crown at the top of the head.

Visualize a clear glass tube between the root and the crown.

See a thin stream of golden light that ascends from bottom to top as you inhale and descends from top to bottom as you exhale.

Like mercury rising and falling in a thermometer,

Your consciousness is ascending from the root to the crown and descending from the crown down to the root.

Release any struggle around the breath.

Breathe slowly,

Deeply and effortlessly.

Feel the movement of breath within this pathway.

With each breath in,

Know that you are breathing in.

With each breath out,

Know that you are breathing out.

Now release any control of the breath.

Allow the breath to quiet until it is soft,

Almost imperceivable.

Allow your attention to gently rest at the heart center.

Breath effortlessly flowing into the heart with each inhalation.

Breath spontaneously flowing out of the heart with each exhalation.

Now drop into that silent space where all doing stops.

Let go.

Let go even more.

Experience silence extending everywhere.

Enter an effortless state of being.

Now 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 to the weight of the spine.

Arms and palms,

Very heavy.

So heavy that even if you tried to lift them,

You could not.

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,

Floating.

Calves and knees,

Vacant.

Thighs and hips,

Hollow,

Spacious.

Abdomen,

Chest and back.

Weightless,

Effortless.

Shoulders,

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.

Now sense 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 the 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.

Now imagine it's dark and you're walking through a forest.

You're carrying a backpack and in it are your most treasured items.

In the far distance you see a bonfire burning.

As you approach the bonfire you see that no one is around and you know that this bonfire has been made for you.

So you feel safe to take off your backpack,

Sit down and rest.

Slowly you begin to unpack your backpack and one by one you arrange your most treasured belongings neatly alongside the bonfire.

You take a look at your belongings and notice what is most important to you.

Just behind you,

You notice the flickering light from the bonfire illuminating a well.

So you walk over.

The well is dark and deep.

A cylindrical tunnel into the depths of the earth.

There's a bucket on a chain and so you lower it into the well.

It disappears into the darkness.

You can feel the bucket on the chain in the depths but you cannot see it.

Now you pull the bucket up.

Notice what it feels like as it begins to come close to the surface.

As the bucket comes to the surface you tilt it towards the light so that you're able to see what's inside.

Become aware of spontaneous thoughts and feelings arising without needing to do anything about them.

As you look at what has surfaced,

You bring it back with you towards the heat of the bonfire.

You have a choice.

If what has surfaced is a helpful treasured part of you,

You may choose to keep it and place it alongside your other most treasured items.

If it is not helpful,

You have a choice to throw it into the bonfire and watch it dissolve and disappear.

If you choose to burn your item,

Throw it into the fire now.

Watch it curl up into the flames and disappear.

You are now unburdened,

Free,

And clear of that thing.

If you choose to keep your item,

Place it alongside your other items.

Allow this part of you to take it to rightful place.

Notice how you feel more whole,

More complete as you recognize,

Honor,

And accept this part of you.

With this resolved,

You allow yourself to deeply rest and integrate by the fire.

Recognizing that the choice you have made affects you on every level of your being.

Feel it reshaping and changing your entire energetic structure to reflect the shift that you have made.

As the light begins to dawn and the fire burns low,

It is time to move on.

Reverently,

You begin to place your most treasured items one by one back into your backpack.

And now placing the backpack on your back,

You once again continue on your journey.

Pausing for a moment to look back at the well and the smoldering fire that had helped you come to a resolution this night.

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

Merge into ever present stillness,

The backdrop of all existence.

Feel yourself as a vast spacious sky of awareness.

Open,

Empty,

Rest into and as this space.

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.

Now allow yourself to receive the following affirmations as I repeat them.

Let your whole body listen to what I say.

I let go of that which I cannot control.

I withdraw from habits that no longer serve me.

I withdraw from habits that no longer serve me.

I no longer need to hold on to that which is calling this ease in my body.

Now allow yourself to receive these words into every fiber of your being.

I release what I no longer need.

I am divinely guided,

I trust and believe.

I release what I no longer need.

I am divinely guided,

I trust and believe.

I release what I no longer need.

I am divinely guided,

I trust and believe.

Feel every cell of your body receiving these words.

At this time draw on any mentors,

Teachers,

Family members or other role models from your past who have helped influence the choices you have made in your life.

Imagine that they are with you right now.

Know that their wisdom and knowledge is always with you.

You can draw on that resource at any time.

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.

Now 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 on to your right side.

Now bring your intention into your awareness once again.

I release what I no longer need.

I am divinely guided.

I trust and believe.

If you wish,

You may bring yourself up to a comfortable seated position with the eyes still closed,

Or you may remain lying still.

Notice how your attention is automatically and effortlessly held in meditation,

Rest in stillness.

And when you are ready,

You may open your eyes.

Reviews

Thank you, that was well done and very helpful. The guidauwas easy to follow and I felt much better afterwards.

Certainly a meditation to do another time again. Relaxing 🙏

This meditation is probably the most effective I’ve ever done.

Beautifully done! Rich, deep, and savory. I will return to this nidra again 💛

Amazing practice carefully & thoughtfully created. Thank you

Beautiful 💕💕😘😘😘😘 lovely seductive blissful exotic extraordinary gracious dope Fiery Marvelous sexy awesome guided meditation. I will love ❤️❤️😘😘😘😘😘 to hear more. You heard.

I feel sooo relaxed! A meditation I didn’t even know I needed. Thank you 😍