Intermediate Yoga Nidra - Deep Rest / No music

This Yoga Nidra with prolonged body scan is designed to lead you to a deep rest and relaxation, at any time of the day.

During Yoga Nidra you are functioning on the levels of hearing and awareness, and the only important thing is to follow my voice.

Transcript

During Yoga Nidra,

You are functioning on the levels of hearing and awareness.

And the only important thing is to follow my voice.

You must not try to intellectualize or analyze the instructions,

As this will disturb your mental relaxation.

Simply follow my voice with total attention and feeling.

And if thoughts come to disturb you from time to time,

Do not worry,

Just continue the practice.

Let's get ready for Yoga Nidra.

Lying in Shavasana or sitting supported.

Listening into your body to hear what it's asking for.

Doing whatever you need to do to be as comfortable as possible.

If it's difficult to relax,

That's fine too.

You are welcome just as you are.

Simply create as much comfort as you can.

Now take a deep breath in and as you exhale,

Surrender to gravity.

Take another deep breath in and exhale.

Release into the comfort.

Settling into this moment for rest.

Body becoming effortless.

Senses turning inward.

Resting.

Body is resting while awareness continues on.

Free to move and explore.

Allow awareness to explore the space around you.

Sensing the size of the space.

The light in the space.

The objects nearby.

The colors.

The surface beneath you.

Feel the surface beneath you.

Exploring awareness of the textures of fabric on your skin.

Awareness of the sounds.

Awareness of the sound of your own breath.

Awake.

Aware.

Effortless awareness.

And now,

If you already have a sankalpa,

Allow the joyful feeling of it to arise.

If you don't have a sankalpa,

You can use I am calm.

Really feel your sankalpa.

Picture it as vividly as you can.

State your sankalpa mentally with feeling.

Three times.

Now we come to the rotation of consciousness.

Moving awareness through the body from point to point.

Nothing you need to accomplish or experience.

No way to get this wrong.

Awareness is effortless.

Start by become aware of the right side of the body.

Not looking for anything.

Simply be aware of the right side of the body.

Now become aware of the right hand.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Right shoulder.

Armpit.

Right waist.

Right hip.

Right thigh.

Kneecap.

Calf muscle.

Ankle.

Heel.

The sole of the right foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now become aware of the left side of the body.

Become aware of the left hand.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Pinky finger.

Palm of the hand.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Left shoulder.

Armpit.

Left waist.

Left hip.

Left thigh.

Kneecap.

Calf muscle.

Ankle.

Heel.

The sole of the left foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now make your consciousness ready to move from the toes up to the crown of your head.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All the five right toes together.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes together.

Now move your consciousness right and left as I say the parts alternately.

Right sole of the foot.

Left sole of the foot.

Right heel.

Left heel.

Right ankle.

Left ankle.

Right calf muscle.

Left calf muscle.

Right knee.

Left knee.

Right thigh.

Left thigh.

Right hamstring.

Left hamstring.

Right buttock.

Left buttock.

Right hip.

Left hip.

Pelvis.

Waist.

Lower abdomen.

Upper abdomen.

All of the abdomen.

Right side of the chest.

Heart center.

Left side of the chest.

Heart center.

Heart center.

Right collarbone.

Left collarbone.

Center of the collarbones.

Right shoulder.

Left shoulder.

Right arm.

Left arm.

Right elbow.

Left elbow.

Right hand.

Left hand.

Right thumb.

Second finger.

Third finger.

Fourth finger.

Pinky finger.

All five fingers together.

Palm of the hand.

Back of the hand.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Pinky finger.

All five fingers together.

Palm of the hand.

Back of the hand.

Shoulders.

Back of the neck.

Front of the neck.

Throat.

Tongue.

Roof of the mouth.

Sensations in the gums.

Teeth.

Chin.

Lower lip.

Upper lip.

Both lips together.

Right cheek.

Left cheek.

Right nostril.

Left nostril.

The nasal passage between the nose and the throat.

Center of the brain.

Right eardrum.

Center of the brain.

The left eardrum.

Center of the brain.

Center of the brain.

Right eyeball.

Left eyeball.

Right eyelid.

Left eyelid.

Right eyebrow.

Eyebrow center.

Left eyebrow.

Eyebrow center.

Forehead.

Right temple.

Forehead.

Left temple.

Forehead.

Forehead.

Crown of the head.

Back of the head.

Right side of the head.

Left side of the head.

Whole face.

Whole head.

Whole head.

Now bring awareness to your spine.

Awareness of the back of your spine.

Bring awareness to your tailbone.

Awareness inside the tailbone.

Awareness moves from the inside of the tailbone.

Up through the sacrum.

Traveling through the center of the spine.

Up through the lower spine.

Middle spine.

Upper spine.

To the top of the neck.

Now awareness moves down from the top of the spine.

Down through the vertebrae of the neck.

The upper spine.

Middle spine.

Lower spine.

Through the sacrum to the tip of the tailbone.

Moving through the center of the spine.

From the tailbone up to the top of the neck.

Then from the top of the neck.

Down to the tip of the tailbone.

Coordinating with each breath.

Inhale up the spine.

Exhale down the spine.

Awareness moving up the spine and down the spine with each breath.

If it feels good,

Counting the breaths.

Inhale up one.

Exhale down two.

Inhale up three.

Exhale down four.

And so on up to twenty seven.

Now let go of counting.

It's not important whether you reached twenty seven or if the mind wandered.

There are no expectations.

Now bring awareness to the tip of your nose.

Awareness of the tip of your nose.

Noticing focused awareness of the tip of your nose.

Focused awareness.

Now expand awareness to the whole body all at once.

Expand awareness to the whole body.

Awareness of the whole body.

Notice diffused awareness.

Diffused awareness.

Now bring awareness back to the tip of your nose.

Notice awareness focusing.

And allow awareness to expand out to the whole body.

Notice awareness diffusing.

Move back and forth between these two.

Awareness of the tip of the nose focused.

Awareness of the whole body diffused.

Awareness of the tip of the nose tightened.

Awareness of the whole body open.

Allow awareness to expand out to this open.

Diffused awareness.

Resting in open diffused awareness.

Effortless.

Now expanding into the realm of the limitless imagination.

Allow an image of a beautiful,

Completely private plot of earth to arise in your awareness.

A beautiful place where you would like to lie down.

Right on the earth.

Simply to rest.

It might be a warm,

Private sandy beach.

A grassy field.

Or any place that feels soothing and comfortable.

It could be a place you have visited or an imaginary place.

A place all to yourself.

Where you can just sink in.

Right on the earth and feel at ease.

A beautiful,

Natural spot.

Where you feel completely welcome.

And now nestle into this beautiful,

Natural plot of earth.

Be aware.

How does this place feels?

How does this place sounds?

Smells?

Tastes?

Here you are at home.

In the loving arms of Mother Earth.

Nothing asked of you.

You can simply be welcome in all ways.

Just as you are.

You are a child of Mother Earth.

Welcome in every way and at every moment.

Lying here,

Know that Mother Earth is always here to comfort you.

Always here to comfort you.

Gaze at her dazzling night sky.

And know she is always here to inspire you.

Always here to inspire you.

Rest in the light of her setting sun.

To know she is always here to soothe you and calm you.

Always here to soothe you and calm you.

You are welcome in every way,

Every aspect of your being,

At every moment.

You are cared for and supported at every moment.

You can surrender your worries,

Your challenges.

And know her mighty strength will carry you.

Taking a minute now to rest.

Simply rest.

While you are nestled here,

Allow your sun Kalpa to arise in your awareness.

In the loving arms of Mother Earth,

Whisper to her this heart desire,

This sun Kalpa.

Feel that love and care from Mother Earth.

Love,

Care,

Support.

Now bring awareness back to your beautiful,

Natural plot of Earth.

Feeling thankful for your experience.

Getting ready to say goodbye,

Knowing you can return to this experience at any time.

And now bring awareness back into your body.

Feel your body comfortably resting.

Notice your body resting in the comfort you created.

Take a deep breath in and a long breath out,

Bringing awareness back to your body.

Awareness coming back to the body now.

Visualize the room around you.

Become aware of your surroundings.

Lie quietly for some time and keep your eyes closed.

Begin to move the body by wiggling your fingers and toes.

Stretch or move in any way that feels good.

And if you're lying down,

When you are ready,

Roll to your right side.

Take a few deep breaths and recall your experience in the loving arms of Mother Earth.

The support,

The care,

The love,

Or any positive experience you had.

Bringing any positive sensations from your practice into the rest of your day.

And when you are ready,

Sit up slowly and open your eyes.

Practice of Yoga Nidra is now complete.

Reviews

I got taken away. Thank you for the relaxing ride. 💜

Very nice. One of the best led yoga nidra that I’ve experienced. Thank you.

I love Nene’s voice! I’m so happy to have this new track in English. Beautiful silent background and clearly labeled no music. I fell asleep just at the end. 9/2/23