Regain Balance And Ease Yoga Nidra

For the moments where you feel as though you are a rough sea and need to find calm and stillness so that you can return to the person you know you truly are. This yoga nidra is designed to offer you deep, healing rest that creates space so that you can call upon your calm inner knowing and feel peaceful once more.

If you're gritting your teeth, holding back difficult feelings, or struggling to feel at ease with your present moment - this is the yoga nidra practice for you.

Settle somewhere cozy and allow yourself to gently transform back to a sense of wholeness, peace, and calm.

Transcript

So welcome to this practice of yoga nidra.

Make sure that you've found a really cosy spot,

A place in which you can settle.

A room where you know that you won't be disturbed.

And lay down,

Anywhere that's comfortable,

Whether it's your bed,

Your sofa or the floor.

Offer yourself everything that you need to give you comfort and support.

Pillows,

Cushions,

Blankets,

Duvets.

Allow yourself to receive all support.

Get really comfortable.

It's as if you've made your own little nest.

Your own cocoon of comfort.

A place in which you can snuggle down into.

And check in quickly.

Could you be 5,

10% more comfortable?

If so,

Make those adjustments that you need to now.

In order for yoga nidra to work its magic,

We need to be as comfortable as possible so that we are able to drop through layers of consciousness deeper into our centre of being.

So as comfy as you can now.

Supporting yourself.

And feeling now how the body settles.

As you receive all of the support beneath you.

You realise that you're able to make no effort.

And invite in a sense of ease.

A felt sense of ease through the whole of your body now.

As it slowly,

Softly and easily settles into the support beneath.

Now allow your senses to open.

Cast your sense of hearing outwards.

What can you hear?

Sounds far away?

Sounds closer by?

Let your sense of hearing jump from sound wave to sound wave without labelling.

Just receiving the sounds and moving on to the next one.

Feel the sense of comfort on your skin where clothes and blankets have landed.

Feel the warmth.

Where there are no clothes and blankets on your skin,

Notice the sense of coolness from the air around you.

Take a look behind your closed eyelids.

What do you see?

Is it darkness?

Are there different colours,

Shapes?

Perhaps specific imagery?

It's all welcome.

Flare your nostrils now.

And take in a deep inhale through both nostrils and notice the temperature and the texture of the air as you inhale.

And then notice the difference and the change in the temperature and the texture of the air as you exhale.

Each breath in.

Each breath out.

You become keenly aware of the sensation of your breath moving in and out through your nostrils.

The moment that the air hits inside your nose and begins to funnel up and down through your throat into your lungs.

And the soft release of the air as it leaves your nostrils with each exhale.

And now for a moment,

Become aware of the left side of your body.

The whole left side of your body.

It's as if the right side of the body has simply faded away.

And your awareness is swimming only through the left side of the body.

Now become aware of the right side of the body.

The whole right side of the body.

As if the left side of the body has faded away from your awareness momentarily.

And your awareness is swimming through the whole right side of your body.

Your awareness shifts over to the left hand side again.

The whole left hand side of the body is in your awareness.

And it's as if you're only breathing in and out through your left nostril.

Each natural breath.

Moving in and out only through your left nostril.

And your awareness shifts over to the right nostril.

The whole right side of the body.

Your awareness swims through the whole right side of the body.

And it's as if your breath is only moving now through the right nostril.

Moving in and out through the right nostril.

Your awareness in the left.

Now take an inhale through the left nostril.

And shift your awareness to the right.

Exhale through the right nostril.

Inhale through the right nostril.

Shift your awareness to the left and exhale through the left nostril.

Inhale through the left nostril.

Shift your awareness to the right.

Exhale right nostril.

Inhale right.

Exhale left.

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Inhale left.

Exhale right.

Inhale left.

Inhale right.

Exhale left.

Now take a deep breath in through both nostrils at the same time.

Big inhale.

You feel your belly and your lungs fill with air.

Exhale through both nostrils.

Your awareness gently scans through the whole of your body now.

And you begin to realise that your body is truly settled.

It's receiving all of the support offered.

No effort.

Just ease.

And as you notice this sense of ease,

This quality of zero effort.

Of easefulness.

Of receiving support.

Receiving rest.

You begin to scan through the whole of your body.

Now as I mention a body part,

All you need to do is take your awareness there.

Take your awareness there with the intention behind you of ease.

Comfort.

No effort.

That's all you need to do.

No need to move anything.

We'll begin at the right hand thumb.

Bringing a sense of ease there.

Index finger.

Middle finger.

Ring finger.

Little finger.

A sense of ease washing through the palm of the right hand.

Back of the right hand through the wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

The whole right arm and hand.

Fingers and thumb.

Easeful.

No effort.

This quality,

This sense of ease moves through the armpit on the right hand side.

The right rib.

The right side waist.

The right hip.

Into the right hip joint.

And all the way down the right thigh.

Knee.

Lower leg.

Ankle.

Into the top of the right foot.

The sole of the right foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The whole right leg.

The whole right side leg from the hip all the way down to the tips of the toes.

Settled.

Feeling easy.

No effort.

The whole right side of your body.

In your awareness.

Receiving rest.

And the left side now.

The left side thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

The palm of the left hand.

The back of the left hand.

The left side wrist.

Forearm.

Elbow.

Upper arm and shoulder.

The whole left arm.

The whole left arm from shoulder down through to the fingertips.

The thumb tip.

Feeling easy now.

Resting.

The support beneath it.

And further down the left side through the left armpit.

Left side ribs.

Left side waist.

Into the left side hip.

Hip joint.

And down the left leg now.

Left thigh.

Knee.

Lower leg.

Ankle.

Through the top of the left foot.

The sole of the left foot.

And each in turn of the left big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

The whole left leg now.

Resting.

Settled from the left side hip all the way down to the tips of the toes.

The whole left leg resting.

And the whole left side of your body.

Easeful.

Receiving the support from underneath.

Releasing effort.

And your awareness lands at the centre of the chest.

At the heart space.

As if this whole body could be illuminated by the easeful joy and love that you hold at this part of you.

And that sense of ease travels up to the space at the base of the throat to the chin.

Both sides of the jaw.

Both ears.

The cheekbones.

The lower lip and the upper lip.

The lower row of teeth.

The upper row of teeth.

The tip of the nose.

Both nostrils.

Both eyes and the space around the eyes.

The space between the eyebrows.

Both temples.

The forehead.

And the crown of the head.

And you feel this sense of ease now washing throughout the whole of your being.

The whole of your body.

Both arms.

Both legs.

Your torso.

Your head and your face.

The whole of you.

Soft.

Full of ease.

In a state of allowing.

And surrender.

Receiving this moment as a restful moment.

Deeply healing.

Deeply nourishing.

And you realise that in this moment as you are in every moment you are whole.

You are balanced.

You are human.

Beautifully imperfect.

And divine.

Your awareness moves back to the breath and how it moves in and out through your nostrils.

You feel into the journey of the breath on its passageway in and out so easefully through your body now.

Each breath you receive nourishment.

You let go of what you don't need.

Each breath offering you balance.

You become aware of your senses once more.

You see the space behind your closed eyelids.

What do you see there now?

Specific imagery?

Darkness?

Colours?

Shapes?

It's all welcome.

You feel the comfort of the clothing and the blankets and duvets on your skin.

And you feel the relative coolness of the air as it passes over the other parts of your skin that aren't clothed.

You cast your sense of hearing outwards allowing the outside soundscape to bring your awareness back into the here and now.

Into this space.

Jumping your awareness your sense of hearing from sound to sound as you slowly and easily bring yourself back into this moment into the waking world where you are lying in this comfortable position on this day taking this breath.

And as each inhale rises your consciousness back into the waking everyday state you know now that this practice of yoga nidra has come to an end.

Move and stretch and wriggle and squirm as much as you need to until you feel ready to roll onto one side.

Stay here for as long as you need until you're ready to move and move through the rest of your day.

Thank you for practicing.

Namaste.