Yoga Nidra: The Golden Nectar Of Rest - English Female Voice

This 30 Minute Yoga Nidra is created to offer you mindful, deep rest for your body, mind and spirit. Including all stages, this practice uses the imagery of golden nectar to guide you to deep rest and relaxation for your whole body.

In Yoga Nidra, the process happens for us; this is the ‘shakti’, the energy of the practice. All we need do is be open to the process and trust that the systematic practice of Yoga Nidra will do the rest. It’s in the doing nothing, we get everything. This is the power of rest.
And the potent, profound power of Yoga Nidra.

I hope you enjoy.

Transcript

Welcome to your practice of Yoga Nidra.

Coming to a comfortable place,

Lying down on your back in Shavasana,

A thin pillow under your neck and have some blankets covering you.

Be warm in this practice.

Your arms can be by your side or maybe one hand on heart and one on belly.

Whatever you feel is right for you today.

Legs lying straight out a little wider than your hips,

With your feet falling naturally open.

Your spine is aligned and straight and close down your eyes and invite the internal world to start to be present.

Come into complete stillness now for the duration of practice.

Make a commitment to yourself to stay awake through the practice.

Your body will sleep,

Your mind will sleep but your consciousness will remain awake throughout.

Keep a loose connection with my voice guiding you through the different states of awareness in Yoga Nidra and be open to invitation.

Always trusting yourself first and foremost.

If something doesn't feel right today,

Trust that feeling.

This is your practice so take what you need and simply leave what you don't.

This is your time,

Your time for deep rest.

This practice has been created for just that,

Deep rest.

Like nectar,

The right kind of rest is a wonderful source of nourishment for our body,

Mind and spirit.

And in this practice we're going to invite the image of nectar,

A golden nectar,

To replenish,

Restore and rebalance.

Again this is an invitation.

If you prefer to bring in another kind of imagery go right ahead.

Do what feels best for you today.

But for now there is nothing you need do.

You can let go of everything.

All the demands of the external world can just dissolve away.

In Yoga Nidra the process happens for you.

This is the Shakti,

The energy of the practice.

All we need do is be open to the process and trust that the systematic practice of Yoga Nidra will do the rest.

You see it's in the doing nothing you get everything.

That is the power of rest and the potent profound power of Yoga Nidra.

Allow this time for you.

Allow yourself to be open to receive,

To receive the sustenance of deep rest,

The clarity of conscious rest,

All the benefits of intelligent rest.

And remember by taking this time to restore we can then give our best self back to our lives and those we love,

Live and work with.

Rather than running ourselves ragged we can take this time of rest in Yoga Nidra to fill our own cups up with the nectar of life's essence,

Vitality,

Resource.

So much so that our own energy spills over abundantly not only in our own lives but as a result in the lives of everyone we meet.

Remember an empty cup serves no one.

So we begin.

Take a moment to feel your body here in this space.

Feel the ground,

The support beneath you and feel the weight of your body lying on this support.

Become a fully aware and fully present in this moment of your body,

Your whole body in this space.

Take a long slow deep inhale through your nose filling your belly and focus on drawing your breath deep into your belly.

And then exhale slowly through your mouth allowing your belly to gently fall away.

Allowing all tension to gently fall away.

Continue to inhale slowly through your nose,

Belly rises and then exhale slowly through your mouth,

Belly falls.

And just focus on the gentle smooth rhythm of your breath breathing in slowly through your nose filling your whole belly and then releasing your exhale through your mouth releasing and letting everything go.

And continue with a rhythm of your own breath.

You can either breathe in and out through your nose or continue to sigh and sound out each exhale.

Whatever feels best for you.

Your choice,

Your practice.

Now if it's comfortable from here on seal your lips and breathe in and out of your nose for the duration of the practice.

Take another long deep inhale into your belly and as you exhale now simply let go of the external world.

Let everything from the world outside you,

Let it melt away.

Inhaling again have a sense of your full focus and awareness of everything coming inside.

And on your exhale allow everything external to fade away.

Trust that for this time there is no truer reality than the one inside.

Let go of the external world and enter within.

Now is the time to make your Sankalpa your deepest intention.

Sankalpa is to be repeated silently to yourself three times.

It is a short statement created in the present tense starting with the words I am that encapsulates your most heartfelt desire.

In the space that follows repeat and affirm your Sankalpa three times silently and wholeheartedly to yourself knowing as Satyananda says anything in life can fail you but not the Sankalpa said at the beginning and at the end of Yoga Nidra.

State your Sankalpa now.

Return to your breath and watch the inhale and the exhale move effortlessly through your body.

Imagine now a drop of nectar,

Golden nectar,

The very essence of life.

Imagine it dropping softly in between your eyebrows.

Feel the warmth of this drop as it lands gently melting into your body,

Spreading across your forehead,

Softening your forehead,

Softening your face,

Softening your whole body.

Now move your full awareness and attention to your right hand and your right hand thumb and see another drop of this nectar land on your right hand thumb.

And now your first finger,

Second finger,

Third finger and little finger.

Another drop lands in the palm of your right hand.

This golden nectar landing softly into the palm of your hand,

The back of your hand,

Your right wrist,

Your lower arm,

Elbow,

Upper arm,

Shoulder.

See drops of this nectar land all along the right hand side of your chest,

Your hip,

Thigh,

Knee,

Shin,

Ankle,

Sole of foot.

Another landing on your right big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Moving your attention to your left hand and your left hand thumb,

Imagine another drop of this nectar with all its sweetness and goodness,

The very essence of life.

Imagine it landing on your left hand thumb.

Feel its warmth,

The soothing,

Nourishing sensation as it lands on your skin and melts into your body.

Another on your first finger,

Second finger,

Third finger and little finger.

Another drops into the palm of your left hand,

The back of your hand,

Your wrist,

Your lower arm,

Elbow,

Upper arm,

Shoulder.

More little droplets landing on the left side of your chest,

Your hip,

Thigh,

Knee,

Shin,

Ankle,

Sole of foot.

Another drop lands on your left big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Now focus on both your heels and feel more drops of this golden essence like liquid sunlight on both your heels.

Your right calf and left calf,

The spaces behind your knees right and left,

Your right thigh and your left thigh,

Your right glutes and left.

All along your spine from the base right up to the crown of your head.

More golden drops falling softly like the beginning of a gentle rain nourishing your body like rain onto the land.

Your whole head lying here heavy and free,

Your forehead,

Your right eyebrow and left eyebrow,

Your right eye and left eye,

Your temples right and left,

Your ears inner and outer right and left,

Your right cheek and your left cheek,

Your nose,

The bridge of your nose and the tip of your nose,

Right nostril,

Left nostril,

Your top lip and your bottom lip,

Both your lips together,

Your upper teeth,

Your lower teeth,

Your jaw and your tongue.

All illuminated by these little golden drops.

Your throat and your collarbones right and left.

Another drop of nectar landing softly in the space between your collarbones.

All along the right side of your chest and the left side of your chest,

Your belly,

Your pelvis,

The whole of your right leg and the whole of your left leg.

Both legs together,

The whole of your right arm and the whole of your left arm.

Both arms together,

The whole of the front of your body,

The whole of the back of your body,

From the top to the bottom,

The inside out.

Your whole body made radiant with this golden nectar shining from within,

Embodying the very essence of rest.

Its goodness and sweetness nourishing every cell in your body,

Every cell,

Every bone,

Every muscle,

Every tissue in your body.

Now receiving this golden nectar of rest.

And start to see the golden nectar within your body begin to contract and expand on your inhale and exhale.

Watch it contract to a golden ball of light at your heart center on your inhale and then expand throughout your body on your exhale.

Inhaling,

Watch as it rushes back into your heart center.

And breathing out,

Watch the golden nectar spread throughout your whole body.

Continue with a rhythm and flow of your own breath.

Inhaling and contracting,

Enriching your heart space with a deep concentration of this essence.

And then exhaling,

Let it expand and fill your whole body with its golden light,

The golden nectar of rest.

Invite your breath now to land at the base of your spine and breathe in and out here.

And notice now how it might have become smoother,

Softer,

Quieter.

And then lead your breath to move up your spine on the inhale from the very base of your spine all the way to the crown of your head.

And on your exhale,

Lead your breath back down again from the crown of your head to the base of your spine.

A cycle of breath,

A never ending thread of light.

Inhaling up your spine and exhaling back down.

Again,

Flow with your own breath,

Your own rhythm of breath.

And then let go of all focus on your breath and just be here at rest in this quiet,

In this comfort,

This contentment all within your body.

And witness the softness in your body.

Witness as every part of your body continues to melt deeper and deeper into softness.

Let go and yield to this softness and the gentleness within.

Allow the vulnerability this brings,

The intimacy it offers,

And trust in the softness and the solace within.

Now remaining in your state of deep rest,

Allow a feeling of hardness to enter your body,

A tension,

A resistance,

A rigidity,

A solidity,

Like a stone or a tough exterior.

And just experience this feeling in your body.

Go back now to a feeling of softness.

And then back to a feeling of hardness.

And switch from state to state without judgment,

Without any narrative.

Simply move between these two states of being,

All whilst remaining in your state of deep rest and presence of mind.

And what might it feel like to invite both states of awareness to be present,

To be together at the same time.

Softness and hardness together.

Hardness and softness together at the same time.

Take your attention back now to the space in between your eyebrows.

And breathe here.

Breathe into this space.

I'm now going to name some images.

Imagine them in this space,

In your mind's eye.

And just allow whatever comes to simply be.

Imagine lying in a hammock on a sunny summer's day.

The sound of rain falling outside.

A crackling fire.

Fields of lavender rolling over gentle hills.

The night sky lit up by the moon and the stars.

The scent of freshly baked bread.

Walking barefoot through a forest,

Feeling a connection to everything.

The feeling of fresh,

Clean sheets and a soft pillow for your head.

The sun setting on the horizon of the sea.

The peace at the end of the day.

A welcoming hug from someone you love.

The golden nectar nourishing your body with rest.

The golden nectar nourishing your body with rest.

Rest and be thankful.

As the novelist Naomi Wolf reminds us,

Your body holds deep wisdom.

Trust in it.

Learn from it.

Nourish it.

Watch your body with awe.

Watch your body here.

Your body in the realms of the deepest rest.

Resting in this liminal space.

At the threshold of pure awareness.

Now go beyond.

Fully surrender.

Fully trust and let go.

Returning to your sankalpa.

Prepare to repeat it again three times silently to yourself.

Before you do,

Feel the qualities and attributes of your sankalpa and pour them into your body.

Imprint them deep onto your mind.

Engrave them on your heart.

In the space that now follows,

Repeat your sankalpa three times for mind,

Body and spirit.

So start to breathe your way back.

Each breath becoming a little deeper,

A little smoother,

A little richer as you become aware of your body once again lying here in this space.

Becoming aware of the surroundings outside your body and the sounds you might hear around you.

And bring to mind the room that you are lying in.

See in your mind's eye the walls,

The ceiling,

The floor and the colour and texture of your clothes and the covers over you as you breathe your way back to your world.

And keep all the benefits of this practice with you as you return.

All the benefits of the deep rest you have given your body.

Your glow of golden nectar.

Keep them all with you as you return to your world.

And when you're ready,

Without any sense of rush,

Taking all the time you need,

Gently open your eyes once again and maybe give yourself a little hug or take a stretch.

Anything you want as you return to your world feeling nourished,

Revitalized and restored.

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.

Reviews

Oh Kate- that was exactly what I needed! Thank you so so much for the most nourishing Nidra 🙏🏻💫🍯.

Kate, such a beautiful nidra practice. Something about the nectar relaxed me so much that I fell into a deep sleep- and your melodic voice too. All my thanks.

Very lovely nidra. From your gentle voice to the golden nectar, this was deeply restful and centering. I do enjoy your practices. Thank you. ☮️💖🙏🖖🪷🕉