Nidra For Self-Confidence

This is a Nidra for Self-Confidence. We start with a few gentle stretches to prepare the body for deep relaxation. We withdraw our senses, find our Safe Haven, connect with our breath and set an Intention for the Practice.

We then go through a full-body rotation followed by a quick image visualization. To finish, we reaffirm our Intention and externalize our senses and count down from 10 to 1 to close the practice.

There is a soft and gentle track to accompany the whole practice.

Transcript

Hello,

Welcome to Yoga Nidra.

Let's begin standing.

Give yourself a few breaths to allow your body to arrive,

To settle,

To just be.

Gently start moving the head side to side,

Ear to ear,

Chin to chest.

And chin to ceiling.

Keep exploring these movements and don't forget to breathe.

Side to side,

Ear to shoulder,

Chin to chest,

And chin to ceiling.

Slowly start taking some small circles with the head,

Any direction,

Opening and lengthening the muscles of the neck.

Now let's take that same idea of circles into the shoulders.

Slow,

Gentle,

Circular movements,

Backwards and forwards,

Releasing any tension.

Now bring both arms up,

No rush,

And bring them back down by your sides.

Inhale as you bring them up,

Exhale as you bring them back down.

One more,

Arms up,

Inhale,

Exhale,

Arms down by your sides.

Now inhale,

Arms up,

Leave one arm up,

And exhale and bring the other one by your side,

Lengthening that side of the body.

Let's do the same on the other side.

Inhale to join the arms overhead,

And exhale to bring the other arm down by your side.

Inhale to join them back up again,

Exhale,

Bring both arms down by your sides,

And slowly start tipping your head down,

Chin to chest,

Bending the knees,

And slowly roll all the way down until your hands touch the floor.

Allow your back to soften and your arms to be heavy.

Once you get to the bottom,

Take a few nods of the head,

A few shakes,

Big inhale,

And exhale.

Continue all the way down and forwards to a tabletop position.

Down tuck your toes and bring the hips back to the heels,

Forehead to the ground,

And relax in a child's pose.

You can leave your arms forward,

Hands under your forehead,

Or bring the hands by the feet,

Arms by your sides,

Whatever feels more comfortable.

Take a few deep breaths here.

Whenever you are ready,

Make your way to a comfortable position.

You may choose to lie down in Shavasana or sit somewhere you feel supported.

Use any prompts to make you feel comfortable,

Whatever works best for you.

Once you are settled,

Take one big inhale,

Pause,

Exhale and close your eyes.

Try and keep your eyes closed for the duration of this practice.

As we go through the process of Yoga Nidra,

Allow yourself to witness anything and everything that comes into your awareness without any attachments,

Any sensations,

Thoughts,

Feelings.

From this point on,

You are an observer.

Let all these sensations,

Feelings and thoughts be like clouds in the sky,

Floating in and out.

Now begin by noticing everything around you,

Any sounds,

Smells,

Feelings or thoughts that may be surfacing.

Allow yourself to be relaxed and calm,

Still and aware.

Be welcome,

Recognise and accept them without any judgement.

Take a moment to listen to any distant sounds.

Without straining,

Let your senses follow these sounds,

One by one,

Moving from one to another without trying too hard to label their source.

Gradually bring your focus to sounds closer to where you are.

Let your senses follow these sounds without attachment,

One sound after another.

Bring your awareness to the room where you are.

Mentally see the walls,

The ceiling,

The furniture.

See yourself relaxing,

Maybe lying down,

Maybe supported,

Comfortable.

Take a moment to go deeper into yourself and find a place where you feel safe,

Calm and at peace.

A safe haven.

A place where you feel loved.

It might be a physical place,

A specific memory or a person that accentuates this feeling.

Take a moment to visualise it.

You can always return to your safe space,

Your safe haven throughout this practice.

Now begin noticing your breath,

How it flows through you in and out like a balloon in your belly,

Expanding upwards to the chest and the shoulders and softly lowering the whole of the front body.

Imagine each breath is pure light entering the body,

Illuminating everywhere it goes.

And if there is anywhere particular that you feel any tension,

Use this light,

This energy to soften the tissues around it.

Bathe it with the healing light of your breath.

Inhale light in,

Confident energy.

Exhale tension and fears out.

In light,

Confident energy out tension and fears.

Now let's go a little bit deeper inside,

Deep inside your heart centre and notice your heart's deepest desire.

Based on that deep desire,

Let's set an intention,

A sankalpa,

A positive affirmation or a mantra that you can repeat to yourself.

For example,

I am content or I flow with light,

Energy and confidence.

If you wish to come up with one yourself,

Repeat it three times silently for yourself.

Bring your awareness to the skin,

That extraordinary sleeve that protects the body.

Any sensations you might be feeling,

Maybe a tingling,

Maybe the clothes or the blanket,

From the feet,

The legs,

The pelvis,

The back,

The arms,

The shoulders,

The neck,

The head.

Without physically moving but mentally focusing,

Let's bring our awareness to the top of the head.

The crown of the head,

The hair,

The forehead,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

The sixth chakra,

Asana,

Where the third eye sits,

Where we focus our senses,

Where we balance our spiritual energy.

Right ear,

Left ear,

Right eye,

Left eye,

The nose,

Bridge of the nose,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

The jaw,

The chin,

The whole face.

The throat,

Where the fifth chakra sits,

Vishuddha,

Emanating blue radiant light which helps us communicate clearly with others.

The right side of the neck,

Right collarbone,

Right shoulder,

Right upper arm,

The front and the back of the upper arm,

The elbow,

The lower arm,

The front and the back of the right lower arm,

The wrist,

The palm of the hand,

The back of the hand,

The right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The whole right arm.

The throat,

Vishuddha,

The fifth blue chakra,

The left side of the neck,

Left collarbone,

Left shoulder,

Left upper arm,

The front and the back of the left upper arm,

The elbow,

The lower arm,

The front and the back of the lower arm,

The wrist,

The palm of the hand,

The back of the hand,

The left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The whole left arm,

The top of the chest,

The chest,

The sternum,

The solar plexus where Manipura,

The third chakra,

Sits,

Radiating warm yellow light that fills us with confident energy that we can share with the world,

The abdomen,

The right side of the torso,

The left side of the torso,

The navel,

The belly,

The pelvis,

The right hip,

The right thigh,

The front and the back of the right thigh,

The knee,

The front and the back of the right knee,

The lower right leg,

The shin,

The calf,

The right ankle,

The right heel,

The top of the foot,

The sole of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole right foot,

The whole right leg,

The pelvis,

The left hip,

The left thigh,

The front and the back of the left thigh,

The knee,

The front and the back of the left knee,

The lower left leg,

The shin,

The calf,

The left ankle,

The left heel,

The top of the foot,

The sole of the foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole left foot,

The whole left leg,

The right foot and the left foot together,

The whole right leg,

The whole left leg,

Both legs together,

The right hip,

The left hip,

The front of the pelvis,

The back of the pelvis,

The whole of the pelvis together,

The right side of the torso,

The left side of the torso,

The front,

The back,

The whole of the torso together,

The right hand,

The left hand,

Both hands together,

The right arm,

The left arm,

Both arms together,

The back of the right shoulder,

The back of the left shoulder,

The middle of the upper back,

The whole of the upper back together,

The back of the neck,

The front of the neck,

The right and left sides of the neck,

The whole of the neck together,

The back of the head,

The face,

The forehead,

The top of the head,

The whole of the head together,

The front of the whole body,

The back of the whole body,

The right side of the whole body,

The left side of the whole body,

The whole body together,

The whole body together,

The whole body together.

Now bring your focus back to the middle of your brow.

Imagine a transparent screen in front of your eyes where images are free to come and go,

Flowing one into the other like clouds of thoughts drifting,

Passing in the sky of your awareness.

I would like you to imagine these images as soon as you hear them without any attachment.

Green grass,

Thick rug,

Child reading,

Blue skies,

Afternoon nap,

Full moon,

A puddle on the street,

Dewy morning,

A chat with a friend,

A yellow mug,

A warm drink,

Poppies in the breeze,

A basket of fruit,

A tall tree,

A still lake playing outside,

A quiet dinner,

Scent of washed clothes,

Holding hands,

An indigo beach towel,

The baby,

The universe,

A cat stretching,

Pebbles path,

A beautiful sunset,

A burning candle,

Yellow daisies,

Glorious sunrise,

Your body lying on the floor,

Glorious,

Renewed and transformed,

Your body lying on the floor,

Glorious,

Renewed and transformed,

Your body lying on the floor,

Glorious,

Renewed and transformed.

Now bring back your sakalpa,

Your intention,

Your purpose,

Place it like a seed inside your heart,

Repeat it again three times silently to yourself.

Think of it as pure light emanating from the center of your heart.

Begin to share this light with the people you love,

Your family,

Your friends,

Your neighbors and all the people in the world that might need some light right now.

Imagine them receiving your light and imagine them sending you back their light.

Bring your awareness back into the room,

Start noticing any sounds,

Any sensations,

Your breath and with each inhale you are still bringing light in and with each exhale you are sending out more light.

Begin to return to your body,

Feel the point of contact on the floor,

The back of the head,

The back of the shoulders,

The back of the elbows,

The hands,

The pelvis,

The back of the legs,

The heels,

Feel grounded,

Calm,

Content and confident like your whole body is smiling.

I will now count down from ten when you reach one that will signal the end of our yoga nidra practice.

Ten Nine Eight Seven Six Five Four Three Two One Thank you,

Your yoga nidra practice is now finished.

Reviews

Superb.
Superb

I wasn’t sure what to expect at the beginning and I was so grateful I stuck with it, at the end.