21-Minute Yoga Nidra

Deep relaxation guiding you to the seat of your conscious awareness. Cue your system to relax deeply and receive the benefits of Yoga Nidra. Letting your body come to an optimum frequency of healing.

Transcript

As you lie comfortably back,

Take a moment to get as comfortable as you possibly can.

Rest your head in a neutral alignment and just let your legs relax heavily to the floor,

The toes flopping out to the sides.

Walk one shoulder blade underneath your body and then the other.

And let your arms just fall comfortably at your sides with your palms turned up.

Eyes falling shut,

Soft gaze at the back of your eyelids.

Allow your eyes to sink back and wide into the eye sockets.

We'll practice yoga nidra for this shavasana time.

It's a practice of deep relaxation,

Guiding you to the seat of your conscious awareness.

Through complete voluntary stillness and conscious relaxation of the physical body,

Tune yourself to the electric current of your nervous system and cue it to start to relax.

Through the practice of yoga nidra,

You can enable the consciousness of your cells to come into a vibrational frequency with the optimum blueprint of the human body and spirit.

This is naturally done by entering deep states of conscious relaxation.

Stillness of your outer form will inspire and allow the inner fluctuation of thoughts and wakefulness to take the cue towards a quieter inner landscape as you begin to notice the natural pauses in between the top of your inhales and the bottoms of your exhales.

If you have trouble calming the mind,

Just allow yourself to think the thoughts that are coming to your awareness right now.

Observing their fluctuations.

And if you have no resistance to whatever is arising in this moment,

You will naturally be in a state of freedom.

Allow all of your bones at this time to feel heavier and to sink into the earth beneath you.

Any hardness your body has had to adapt to due to stress or worry or concern is placed on pause.

You are here now.

Feel a softness and a liquidity is taking over your entire system.

Feeling the bones,

Joints and muscles start to pool to the back body.

And the edge of where you end and the atmosphere around you begins to blur,

Become more ethereal.

Know that relaxation is a choice and it's a choice you're making now.

We will set our sankalpa now.

This is an intention or a resolve that we work with in yoga nidra to express our most authentic desire to the field of consciousness that we are softly swimming inside.

This nidra practice will be guiding you towards a powerful and complete healing within your form.

So in a concise positive way,

State your sankalpa.

Express the form of healing that you are intending to receive in this practice.

Allow your mind to go into the quiet space associated with listening as you direct your awareness to the intelligence of your body,

The all-seeing nature of your spirit and the perfect condition of your heart to receive the sankalpa that wants to come through you at this time.

Now repeat your sankalpa three times with courage,

Sincerity and complete faith in the power of it.

I will begin to guide you deeper into the practice of yoga nidra now.

Relax your eyes as we move through the rotation of physical consciousness.

Begin to see with your inner eye and your feeling state of sensation.

As I guide you to specific body parts,

See and feel a warm glowing golden light being awakened in that area.

Just move your awareness in sync with my voice as we connect the entire body to this warm golden light.

Feel and see now the warm golden light awakening in your right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the rib cage.

Keep moving that golden light down the body,

Right thigh,

Right knee,

Right calf,

Right ankle,

Top of the right foot,

The sole of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Hold the entire right side of your body in the strong presence of this golden light and then leaving the right side moving to the left.

This warm golden light awakens in the left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand filled with warm golden light,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the rib cage.

Continue feeling this golden light down to the left thigh,

Knee,

Left calf,

Ankle,

The sole of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel and see the entire left side of your body come online with this golden light.

Now see this golden light move through the torso connecting every single cell of your internal organs,

The lungs,

Heart,

Spine,

Nerves,

Muscular connections,

All being touched by awareness,

Golden warm light.

Move up to the central spine into the brain,

Into the forehead,

Right eyebrow,

Left eyebrow,

Center of the eyebrows,

Right eyeball,

Left eyeball,

Right cheek,

Left cheek,

Right ear,

Left ear,

Right nostril,

Left nostril,

Nose,

Tip of the nose,

Upper lip,

Lower lip,

Chin,

The whole face,

Teeth,

Gums,

Tongue,

Right side of the brain,

Left side of the brain,

Your entire head saturated now with golden warm light.

Now bring awareness to all major parts,

The arms,

Legs,

Front and back body,

The entire body lit,

Connected,

Without any disconnections in your awareness,

Awareness of the whole body,

Warm golden light,

Whole body awareness,

Whole body awareness.

Feel and see your entire body deeply woven into the energy of this golden light.

Feel your whole body buzzing with this light without any interruption or disconnection seamlessly from the top to the bottom,

With all areas perfectly connected,

Perfectly glowing patterns of light.

Feel your whole body communicating perfect and optimal health.

You are in a healing state,

Recalibrating to the larger intelligent field of nature.

There is nothing you need to do.

Just stay aware and observe your body healing itself.

Observing your breath,

Watch the natural breath arising inside of you.

You are witnessing life happening without any interference.

See this warm,

Glowing golden light as you breathe,

Moving,

Pulsing through you.

The natural breath is growing,

The light brighter and more intense.

The breath is not localized to your lungs,

Notice,

But in every cell in your body.

Every cell in your body is breathing.

Feel the power and movement of the breath like rivers of golden light flowing through your body.

Every inhale and exhale seamlessly connect and move powerful light through your entire system.

Soft,

Powerful light glowing with each inhale and exhale.

Now bring your awareness to your spine.

Start at the bottom and watch the inhale travel up the spine,

Bringing this golden light to this area.

Once you reach the crown of the head,

The exhale brings the light down the spine.

Maintain awareness of the breath moving up and down the spine.

Golden light moving simultaneously with the breath.

Light channeled up and down the spine,

Growing brighter with each repetition.

We'll now prepare for rapid visualization.

I will call off numerous images.

You should try to develop a vision of these on all levels,

Feeling,

Emotion,

Awareness and imagination as best you can.

Jump from image to image as soon as you hear them,

Not dwelling on any particular images.

Practice non-attachment to anything that arises.

Bright gold of the rising sun.

Luminous light of the full moon.

A green rainforest canopy.

A turquoise glacier lake.

Radiant pink of a sunset.

One hundred purple wildflowers.

A burning candle.

A peacock feather.

A cross above a church.

A white dove.

Buddha meditating.

Your mother's face.

A mountain stream.

Tibetan prayer flags blowing in the wind.

A lotus flower.

Now see a tube growing out from the crown of your head,

Extending upwards and outwards to the furthest reaches of your consciousness.

This tube plugs into source.

This light is pure,

Clean and in vibrational alignment with love.

This light begins to flow down the secure tube right to the crown of your head.

Feeling this clean,

Pure light filling up your body,

Sensing the high vibrational quality of this energy moving into your body from your head to your toes.

See and feel the quantity of this light in your cells increasing and the overall frequency of your being growing.

There is so much light inside your cells.

Light is emanating from your body into surrounding space.

Continue to see and feel your body's amount of light growing and growing brighter and brighter.

The body,

Your body,

Full of vitality,

Health and wellness.

Remember your sankalpa now.

With full awareness,

Faith and conviction,

Repeating that sankalpa three times.

Gently returning to your breath.

Feel the bones in your body,

The clothes in contact with your skin,

The floor beneath you.

The practice of yoga nidra is now complete.

Namaste.

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Reviews

I absolutely loved the changing backround music throughout the meditation! Thank you so much for this yoga nidra 🤍 I’m rarely able to focus (ADHD) but you made me be able to focus for a few minutes very good without my mind interrupting me! Thank you!

Thank you

No long winded explanations, just straight into the source. This is the best Yoga Nidra track out there. I’m so glad this came across my feed. Following this person asap. Thank you.

Beautiful and sooooo relaxing! Thank you for this wonderful meditation 🩷🩵🩵💙💚

Amazing ❤️🙏

I felt the light you spoke of during the session. This was a wonderful experience & I am grateful to you.

Thank you for featuring such beautiful music from Nils Frahm and Olafur Arnalds

Wow, so beautiful, very special.
The alignment with the music was perfect and the effect was a very powerful enhancement of the nidra session. I loved it, thank you.

So soothing a lovely. Wonderful for midday nap 😴, thank you ! 💕🌸💕

Ahhhh soothed and rejuvenated, many thanks for your lovely yoga nidra 💖💖🙏🏼🦋

Oh wow! This was really great, thank you so much. Namaste 🙏🏻

This peaceful Nidra passed by very quickly. Calming.

A most unique Yoga Nidra, and I loved it! Thank you for sharing this amazing meditation 🙏 🧘‍♀️ 💚

Lovely! Thank you.....Namaste
🌺🙏🌺

Great namaste 🙏

Loved this uplifting Nidra. Thanks so much 🙏😇😍👌🙌💕🤗💫xxx

So beautiful

Just perfect, your voice, the music and enjoyed the visualisations. Namaste

This is such a relaxing yoga nidra. It feels so good! Thank you!! 🌊💙

Really special. Thank you for blessing us with your magical healing and guidance 💚🙏🏼