Yoga Nidra For Inner Sovereignty | Deep Rest

Enter a state of deep rest while awakening your inner sovereignty. This guided Yoga Nidra practice supports nervous system regulation, energy protection, and reconnection with your essential self.

In this practice, the body is invited into profound rest while awareness remains gently awake. Through breath awareness, rotation of consciousness, opposite sensations, visualisation, and Sankalpa, you are guided into a quiet inner ground - a place of clarity, containment, and self-trust.

Transcript

Welcome to this practice of Yoga Nidra.

Lie down in Shavasana.

Make yourself completely comfortable.

Adjust the position of your body so there is no need to move for the duration of practice.

Lying flat on your back,

Legs slightly apart,

With your arms slightly away from your body,

Palms are facing upward.

Bring your awareness to the body as a whole,

Lying on the floor.

Become aware of the space you occupy.

Become aware of the contact between the body and the ground.

Feel the support beneath you,

The earth holding the weight of your body.

Here you can relax,

Release and let go.

And really trust you are being held here.

There is nothing you need do.

Gently close your eyes.

Allow your eyelids to become heavy,

Your eyes letting go of the world outside.

Relaxing.

Releasing.

Inwards.

In deep rest,

The outer edges of attention begin to soften and the currents of energy turn gently inward.

As effort dissolves and the need to respond falls quiet,

Something steady and self-held becomes perceptible.

Beneath the surface of experience,

This is not a place that must be reached or created,

But a ground that reveals itself when everything else subsides.

When we enter the pause,

The stillness,

The liminal space.

Here awareness rests in its own centre,

Undisturbed and complete,

In its own sovereignty.

Yoga Nidra invites this return,

Allowing the body to sleep and the mind to settle,

While your own quiet inner sovereignty remains awake.

Take a deep breath in through your nose and slowly exhale through your mouth.

Another long deep inhale through your nose and sigh it out letting everything go.

One last deep inhale in and this time let go of everything,

Coming in fully to the present moment and then allow your breath to return to its natural rhythm,

Sealing your lips and allowing your breath to move effortlessly through your nose.

Soften your face,

Allow your jaw to relax,

Your tongue to rest softly in the base of your mouth,

The tip of your tongue resting behind your teeth.

In this quiet,

This stillness.

From this moment on,

You are practising Yoga Nidra.

Remain awake and aware.

If thoughts arise,

Allow them to pass without engagement.

If sleep comes,

Gently return to the sound of this voice.

Now bring to mind your Sankalpa,

A short,

Clear,

Positive statement,

Reflecting something that is already true at a deeper level of your being and invite it in,

Beckon it to you,

Awaken it within you.

And if you have your own Sankalpa,

Prepare to repeat it to yourself mentally,

Internally,

Three times.

Or you might like to adopt one of the following for this practice.

I am protecting my energy and inner resource.

I am letting go of what no longer serves me.

I am holding that which is essential in me safe and strong.

Whatever Sankalpa speaks to you,

Prepare now and starting with the words I am,

Repeat it to yourself three times,

Silently,

Internally,

Embodying it with your whole being.

And then release your Sankalpa completely.

Trust that it has been seeded.

Trust that it will grow.

We now rotate awareness through different parts of the body.

Move from point to point without effort as you are guided in rotation.

Simply feel each body part as you hear it named.

Bring awareness,

Consciousness to each part of your body.

Bring your full attention and awareness to your right hand thumb.

Second finger.

Third finger.

Fourth finger.

And little finger.

The palm of your right hand.

The back of your hand.

Your wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

The right side of your chest.

Waist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Sole of your right foot.

Top of your foot.

Your big toe.

Second toe.

Third toe.

Fourth toe.

And little toe.

The whole of the right side of your body.

Now the left side.

Bring your full awareness and attention to your left hand thumb.

First finger.

Second finger.

Third finger.

And little finger.

The palm of your left hand.

The back of your hand.

Wrist.

Forearm.

Upper arm.

Your left shoulder.

The left side of your chest.

Waist.

Thigh.

Heel.

Sole of your left foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

The whole of the left side of your body.

Bring your awareness now to the back of your body.

Right heel.

Left heel.

Both your calves.

The backs of both your knees.

And your thighs.

Your glutes.

And your lower back.

Middle back.

Upper back.

The whole of your back.

Back of the neck.

And back of the head.

Feel how heavy your head is lying here.

Resting.

At ease.

At peace.

Now the front of your body.

The crown of your head.

To your forehead.

Soft and smooth.

Feel your forehead opening.

Releasing.

Relaxing.

Letting go.

Your eyebrows right and left.

And the space between your eyebrows.

Your right eye.

And your left eye.

Right temple and left temple.

Right cheek.

Left cheek.

Your nose.

The bridge of your nose to the very tip of your nose.

Upper lip.

Lower lip.

Both your lips together.

Your teeth and your tongue.

The inside of your right cheek.

The inside of your left cheek.

Your chin.

Your jaw.

Your throat.

The right side of your chest.

The left side of your chest.

Your whole chest.

Abdomen.

Navel.

Pelvis.

Your legs right and left.

Your arms right and left.

Your whole body together.

As one field of awareness.

Bring your awareness to the natural breath.

Do not change the breath.

Simply observe it.

Feel the breath moving in and out of your nostrils.

Cool air entering.

Warm air leaving.

Now shift awareness to the movement of the breath in the body.

As you inhale,

Feel the abdomen gently rise.

And as you exhale,

Feel it gently fall.

Now count the breaths backward from 18 to 1.

Inhale 18.

Exhale 18.

Inhale 17.

Exhale 17.

Continue counting silently and steadily.

And if you lose the count,

Gently begin again at 18.

When complete,

Release the counting.

Remain aware of the breath.

We will now experience opposite sensations.

Do not imagine.

Do not analyze.

Simply allow the experience to arise.

Bring to mind the experience,

The memory of strength.

Acquired strength.

Stable.

Grounded.

Contained.

Feel strength in the body and the mind.

Now release the experience of strength.

And bring to mind softness.

The body is soft.

The mind is soft.

Receptive.

At ease.

Experience softness.

Completely.

Now release softness.

And bring awareness to the experience of containment.

A sense of boundary.

Energy held safely within.

Nothing leaking out.

Nothing intruding.

Remain with this feeling of containment.

Now let go of this sensation.

This feeling of containment.

Experience release.

Letting go of tension.

Letting go of effort.

Letting go of what is unnecessary.

Experience release fully.

Observe both states without preference.

Simply be aware of each as the observer.

The witness.

No attachment to either.

Simply be aware.

Now visualization begins.

Allow images to arise naturally.

Do not force anything here.

Visualize a protected inner space.

It may appear as a room.

A landscape.

A light or simply a feeling.

This space represents your essential resources.

Your vitality.

Your clarity.

Your inner wisdom.

And notice that this space has clear boundaries.

What belongs inside remains inside.

What does not belong cannot enter.

Now become aware of anything within this space that feels draining.

Outdated or reductive.

And one by one allow these elements to leave your space.

See them dissolve.

See them move away.

They no longer require your energy.

Nothing is forced.

Nothing is resisted.

And as these elements leave.

Notice how your space becomes clearer.

Lighter.

More stable.

More alive.

Now notice what remains.

A core quality.

A presence that has always been there.

Unchanged by time or circumstance.

Rest here.

Now return to your sankalpa.

Repeat it again mentally three times.

With calm conviction.

As if it is already true.

I am protecting my energy and inner resource.

I am letting go of what no longer serves me.

I am holding that which is essential in me safe and strong.

Whatever your sankalpa.

Repeat it now.

Begin to bring awareness back to your breath.

Feel the natural rhythm of inhalation and exhalation.

Become aware of your body lying on the floor.

Notice the points of contact with the ground.

Become aware of the room around you.

Allow the sounds to come back in.

The space for you to land.

And begin to gently move your fingers and toes.

And when you are ready.

You might like to take a full body stretch.

Or give yourself a big hug.

Just remain in this state.

And allow the benefits of this practice to rest inside.

To linger and soak into your bones.

Into your whole perfect being.

And remember the words of Carl Jung.

The privilege of a lifetime is to become who you truly are.

Be grateful for this opportunity to be reconnected to yourself.

Your true self and your inner resource.

Be grateful for the chance to allow yourself to shine.

To be all you can be.

Bringing your unique essence and your unique energy.

To all who you meet.

All who you love.

Starting with yourself.

Step into your own sovereignty.

With your whole being.

And may the peace which passes all understanding.

Keep your heart and mind in the knowledge and presence of love.

This practice of Yoga Nidra is now complete.

Shine bright.

Shine bold.

Shine in love.

Thank you so much for taking the time to practice today.

I wish you a very good evening or rest of your day ahead.

Thank you.

Namaste.