Yoga Nidra

This is a short and simple Yoga Nidra, fit for all levels of practitioners. Nidra is an amazing tool to soothe the nervous system, reduce stress, help with sleep and cultivate more rest and peace. Yoga Nidra can allow you to melt into a blissful state of rest & ease in a short amount of time. The practice guides you through the different levels of your awareness (a.k.a Koshas): the physical body, the breath, the emotions/thoughts, imagination & finally, into a state of bliss, oneness and deep inner connectedness.

This ~20 minute practice can be used in the morning, before bed, or before or in place of a nap to reset, find presence, and rest.

Edit: There are no closing words in this practice anymore so the music will fade out slowly so you can fall into a deep healing sleep.

Music created by Natalie - track titled "Music: Healing Water | 528Hz and is a blend of soft voices over a tone of 528 Hz, which has been shown to promote peace and calm in the body, mind & spirit.

Transcript

Them. Take a moment now to settle into a comfortable place. Allow your eyes to soften. Allow yourself a breath into your body, Gathering any tension from your day so far. And as you exhale, Let that out. Find a natural rhythm of breath and let your body sink down into the support. Take a moment to choose a sankalpa or heart's intention. If you don't have one already, You might use, I am resting. I am at peace. Choose one that resonates. And then like a vow to yourself, Say it to yourself three times quietly. Let the words fade away eventually and see if you can embody this intention. Now bring your full awareness to both of your eyes, Sensing your eyes. And as we move through the body, You can bring awareness to each part, Noting any sensations present. Move your attention down the bridge of your nose and both nostrils. Top lip. Bottom lip. Cheeks. Throat. Chest. Lips. Tongue. Tongue. Tongue. Right shoulder. Right elbow. Wrist. First finger. Second finger. Third finger. Little finger. Sense the tips of your fingers. Float your attention back up your right arm. Right side of your chest. Right ribcage. Waist. Left shoulder. Right elbow. Right shoulder. First toe. Second toe. Third toe. Fourth toe. Fifth toe. Sense the tips of your toes. Now begin to sense the right side of your body. And then changing over to the left side of your body. To your left shoulder. Left elbow. Wrist. First finger. Second finger. Third finger. Little finger. Sense the tips of your fingers. Left elbow. Right elbow. Left elbow. First toe. Second toe. Third toe. Fourth toe. Fifth toe. Sixth toe. Seventh toe. Eighth toe. Seventh toe. Second toe. Third toe. Second. Third. Fourth. Fifth. Tips of toes. Sensing your left side body. Sense the right side of your body again. Drawing a line down the center. From the top of your head all the way down. And sensing each part of your right side. Front. Back. And inside. Now sense the left side of your body. From the top of your head all the way down. Sense the whole left side of your body. Front. Back. And inside. Now sensing your whole body. Send a wave of breath from the top of your head. Allow that breath to flow and melt down your body. Touching each part with breath. Present in your whole body. Allow your awareness of your physical body and your breath to soften and become distant. Acknowledge any thoughts present and imagine those thoughts like clouds floating by. Watch them float by slowly. And then watch as they float into the distance. Allow your attention to fixate on the quiet, On the darkness, On the emptiness. Begin to visualize a meadow of wildflowers. Take in the colors of different wildflowers and the grasses around you. Notice their movement in the gentle breeze. Notice the vastness in the space. The calm and the peace around you. What flowers do you see? Imagining the aromas of the flowers around you. Feeling the touch of the breeze on your skin. Feel the warmth of the sun on your back. Allow yourself to do a 360 degree turn. Flowers in this meadow all around you. Notice if there's anything else you can see here. Any symbols. Allow the imagination of your mind to take in all of the colors, The lights, The textures, The shapes. Allow your awareness to fade into this present moment. Allowing yourself to be in a state of rest.

Reviews

Most restful. I found this a beautiful and extremely effective guided meditation. This is only my 2nd Yoga Nidra and I am grateful for such a wonderful help.

I like the tone of your voice and the economy of yiur language. Always hits the spot 🙏

Lovely yoga nidra with a meadow viz and some space at the end. I love the voices and the music, I remember it from another of your tracks, it's so relaxing and soothing 😊 Do you have it as a music track here on Insight Timer? X

So relaxing 🥰 put me in a wonderful state. Thank you 🙏🏽

Very nice! Voice, background, rhythm all right on.