Simply Resting: Yoga Nidra

In this practice you are guided to let go and relax instantly, without any effort. You don't have to do anything or accomplish anything, simply resting will be enough. Allow yourself to deeply rest and recover, as you drift into a conscious state of sleep. There is a crisp breeze and quiet bird sounds in the background to amplify this atmosphere of relaxation.

Transcript

Welcome to this session of Yoga Nidra.

In this session we're just going to explore simply resting.

So there's nothing you have to do.

You can just be.

Begin by making yourselves really comfortable.

Lie down on a soft surface.

Maybe on your back with a pillow under the head.

Maybe one under your knees.

So the lower back can rest well.

And nestle yourself.

Make sure that you're warm enough.

Cover yourself up.

And feel that the whole body is supported.

So you can let go.

When you let go of the body and rest it down.

Feel that the earth is there beneath you to carry you.

To hold you.

During the practice of Yoga Nidra you remain still and motionless.

So make your final adjustments.

So you are absolutely comfortable.

And you can remain in this pose.

It is just right.

And there is absolutely no urge for you to move.

Remember there is nothing you have to do.

And nothing you can do wrong.

You just listen to the guidance of my voice at all times.

Start by taking a long slow breath in.

A deep breath.

And exhale with a deep sigh.

Let go of all tension in your body.

Let go of all worry on your mind.

Just let go.

Take another slow long deep breath in.

And exhale with a long sigh.

Empty yourself from all beliefs and expectations.

On your next breath let go even more.

Take another breath in.

Exhale long and deep.

And let the weight of your body drop down.

On your next exhale release and drop down even deeper.

Be empty.

Completely empty.

And fill yourself with emptiness.

So there is space for new things to come.

Take another deep breath in.

And feel the life flow through you.

And just exhale.

And on your next breath feel the energy flowing through your whole body.

Flowing through your arms all the way to the tips of your fingers.

Through your legs to the soles of your feet.

And all the way up to the top of your head.

Just sense the energy flowing through you.

Release yourself from all doing.

And let everything be just as it is.

Let the body be.

Release your body and let it go completely.

Feel yourself in heavy weighing down.

Weighing down deeply into the surface beneath you.

And let the breath just be.

Let the breath flow freely.

And steady in and exhalations.

Let the breath just flow through you.

And let all sensations just be as they are.

Touch on your skin all sounds and sights and colors.

And just be open and welcoming.

Just as you are open to any fluctuation of your mind.

Just witness.

And let everything be just as it is.

You can just be as you are.

And then let's take a journey through the body.

Starting with the space in between your eyebrows.

And just lightly rest your awareness on the center of your eyebrows.

And move down to the middle of your throat.

And let your awareness flow from your throat to your right shoulder.

Sliding down the arm to your elbow and your wrist.

All the way into the hand.

The whole hand.

And all fingers.

Thumb.

Index finger.

Middle finger.

Ring finger and the little finger.

The whole hand and all fingers.

And the spaces in between the fingers.

Moving back up to the wrist.

The elbow.

Top of the shoulder.

Back to the middle of the throat.

Move the awareness to your left shoulder.

Sliding down the arm.

Elbow.

Wrist.

The whole hand and all fingers.

Thumb.

Index finger.

Middle finger.

Ring finger and the little finger.

The whole hand and all fingers.

And the spaces in between the fingers.

Moving back to the wrist.

Elbow.

Top of the shoulder.

Middle of the throat.

Bringing the awareness down to the center of your chest.

Your heart space.

Moving to the right side of your chest.

Back to the center.

To the left side of your chest.

And back to the center.

Going down to the abdomen.

Just being aware of the abdomen.

Moving down the pelvis.

Over to your right hip.

Moving all the way down the leg.

To the knee.

Ankle.

Into the foot.

And all your toes.

Big toe.

Second toe.

Third toe.

Fourth toe.

And the little toe.

And the whole foot.

Back up to the ankle.

Knee.

Right hip.

To the center of the pubic bone.

To your left hip.

All the way down the leg.

To the knee.

Ankle.

And the whole foot.

And all your toes.

Big toe.

Second toe.

Third toe.

Fourth toe.

And the little toe.

Whole foot.

Up the ankle.

Knee.

Hip.

Back to the middle of the pelvis.

Up to the belly.

Center of your chest.

Middle of the throat.

To the center of your eyebrows.

Just resting your awareness on the center of your eyebrows.

Sensing the flow of breath.

Flowing through the body.

In and out.

Inhalation moving in.

Exhalation flowing out.

Inhalation moving in.

Deep inside.

Exhalation flowing out.

Outside the body.

And on the inhale.

Feel yourself moving in.

Into the center of your being.

Deep inside.

Exhalation flowing out.

Expanding and expanding out.

Out the body.

Out into space.

Open space.

Inhalation moving back in.

Deep inside.

To the core center of your being.

Deepest point.

Deep inside.

Flow of breath moving in and out.

Exhalation moving out and expand.

Expand out.

Expand outside into space.

On the inhale move back in.

Back in the body.

To the center.

To the source.

Deep inside.

Center of your being.

Deep inside.

And expand out.

Exhale expand out.

Out.

And let the space be wide and open.

Wide and open into space.

Inhalation moving back in.

In the body.

Back to the center.

Center of the being inside.

Deep inside.

And remain nestled deep inside.

Into the core of your being.

Connected to source.

Your source.

And at the same time remaining that open space.

Wide open.

Completely free,

Open and accepting.

Allow yourself to just be.

Knowing there is nothing that could be added to you.

You are whole.

You are complete.

Everything is just as it should be.

Nothing needs to be done.

Nothing needs to be changed.

You can just simply be.

Letting the breath flow.

Breath flowing up and down the body.

Feel the inhalation moving up the spine.

Exhalation down the spine.

Inhalation moving up.

And exhalation moving down.

Feel the breath flowing in and up.

Out and down.

Like the waves of the ocean.

Waves of the sea.

Up and down.

Let the breath just flow through you.

Inhalation moving up.

Exhalation moving down.

Surrender to your breath.

Let everything just be.

Let the body be breathed.

Let everything be.

Have faith in a higher power.

In the life force that eternally flows.

Trust in your own innate wisdom that springs from deep within.

With faith and trust.

Open yourself up lovingly to embrace anything that comes your way.

Trust and let be.

Bathe yourself in all beautiful sounds.

Let the touch of air gently stroke you.

Witness all sensations floating through.

And mind moves drifting by.

Notice the peace and contentment that lies deep within you.

Behind the clutter and clouds your inner peace is always there.

Just simply be.

Notice your breath as it rises more to the surface.

And notice your awareness rising more to the surface.

Being aware of the breath and your body.

The space that you're in.

Your body touching the surface beneath you.

And very gently bring back the movement into your body.

Maybe the slightest movement in the toes or the hands.

Just move in any way that feels right to you at this moment.

Maybe you want to curl up with your knees to the chest.

Or take a big stretch with the whole body.

Move in any way that feels right for you.

And allow yourself to gently come back.

Gently come back.

And as you come back,

Notice how silent your breath is.

How slow your heart beats.

And how quiet your mind is.

And know you can come back anytime to this state.

You just have to allow yourself.

This practice of Yoganidra comes to an end.

Thank you for listening.

Reviews

This was truly beautiful. Your voice is so tender and gentle. I also liked the background sounds of nature and the focus on the breath. 🙏

A beautiful short and deeply relaxing practice. Thank you 🙏

🙏🌟

So relaxing 💗

This meditation is excellent for grounding. I loveit

Thank you for offering a calm beginning to an early morning, beginning the day with ease.

Beautiful and deeply relaxing meditation. Very pretty voice. Thank you for sharing this with us.
Namaste 🙏🏼 💚

So relaxing. Thank you so much !

Thankyou Nathalie that was a great way to start my day

Very good and relaxing.

Thank you for that really wonderful Meditation... your voice are wonderful... absolute relaxing.... Thank you so much..🙏 Namaste 🕉️☯️

Very calming and soothing. Had a restless night and woke up feeling hassled. Am glad to find this session, it calms me and allows me some deep rest so I can start my day well.

So calming! Brought me back to centre. Thanks so much :)

Thank you so much! Will be bookmarking this one.

Awesome. Thank you.

Beautiful! Very relaxing practice and the background of wind and nature were amazing.

Really helps you focus on your breath. Did this one when I was having body allignment issues and it helped me stop fighting the twisting sensations I was feeling. Very useful.

Amazingly peaceful. Wonderful voice and substance and the wind is transformative. Thank you so much for the peace and contentment.

Shes my new favorite!

Loved it... Maybe not too close to bedtime as I slipped away a few times but so peaceful, happy and relaxed now. Thank you :)