Hygge Nidra Deep Relaxation

If you have Nordic/Scandanavian roots, you are likely familiar with hygge, pronounced [ HUE-GAH ]. It is the art of comfort, rest & contentment. If you are not familiar with it, this is your sign! Set up your cozy hygge nidra nest and listen.

Transcript

Welcome.

Today we are embodying the spirit of hygge,

The art of inviting closeness and paying attention to what makes us feel open hearted and alive.

A coziness of the soul,

A coziness that brings the feeling of contentment and comfort.

If you have Nordic or Danish roots,

You may well be familiar with hygge.

Think candles,

Lots of candles,

Warm,

Luxurious socks,

Blankets,

Crackling fire,

Slowness,

Intentional time spent,

Something we crave and yet don't often make time for.

Today you are invited to slow,

To come into rest,

Cozy in,

Connect with self,

Receive this beautiful gift of rest.

Give yourself permission to slow.

This practice will focus on nourishing relaxation,

Giving the body permission to slow,

To stop,

To let go and to receive.

This beautiful gift of receiving nourishment in this ancient practice known as yoga nidra will journey through the layers of the body,

Which the yogis and sages know as the koshas.

Setting up in a comfortable position,

Traditionally laying on your back,

But any shape which allows ultimate comfort that is perfect for you.

Choosing to lay on your side,

Even on your stomach or sitting up against a wall may feel best.

Taking care to support the body with cushioning under the head,

Backs of thighs,

A blanket,

An eye pillow,

These are all beautiful ways to embody this deep nourishment of sacred self.

Once you've settled in,

Know that although we aim for stillness,

You may find yourself having the need to move,

So please do so that you can resettle and receive the rewards of this nourishing practice.

Our Western culture is quite the opposite of a hygge lifestyle,

With bustling schedules,

Sometimes even making a relaxing meal with your loved ones can be a challenge.

Awareness to the need to embody this concept into our lives wherever possible.

Know that however you experience this practice is exactly as it's meant to be.

No right or wrong if your mind chatters and distracts,

Just simply note thinking,

Return to watching the breath as you remember.

And this may be a continual cycle,

Perhaps you fall asleep,

All are perfectly fine.

The healing and nourishment you need will be received just as you are.

So begin to notice the temperature of the air against your skin,

The touch of the blanket upon you,

The rise and fall of your chest,

Rise and fall.

As you begin to move into the seat of observer,

Watch as breath draws within the body and then releases.

Drawing a deep breath into chest,

Low belly,

Belly button rising,

Feeling even more and holding and release.

Breath moves down the throat into the lungs,

Expanding into belly,

Side ribs,

Feeling all the way to the shoulders and release.

Drawing breath from the toes along the top side of body,

Releasing breath down the backside body.

With every breath in,

Fresh,

Vibrant energy washes in along top side body.

Every breath out travels down the back body,

Carrying away any stale energy with it.

Washing in nourishment,

Washing out any low vibration,

Bringing in peace,

Releasing conflict,

Inhaling abundance,

Exhaling struggle,

Drawing in love,

Letting go of judgment.

Welcome in what it is you'd like to bring into your life.

With every breath out,

Releasing what you're ready to let go of.

Shifting awareness now to the sounds you can hear surrounding you,

Drawing awareness within the body,

Hearing the sound of the breath moving throughout,

The sound of your beating heart.

Feel the pulse beating just under the skin,

The jaw softening and lengthening,

Eyebrows widening,

Forehead softening.

Become aware of the darkness at the back of your eyelids.

Explore the expansiveness here.

Nothing but space,

Quiet resolve.

Send your awareness out into this darkness,

Realizing that the space expands all around you,

Beneath you,

Above you,

Surrounded by this unlimited space.

It's just you taking in the peace and the pure stillness.

The voice begins to rise from within as your sankalpa moves forth,

The very essence of who you are,

Your personal I am statement.

For it has power of no other.

From the wisdom of the heart,

It holds all that is true.

Feel your sankalpa grow louder,

Vibrating through the whole of you,

Rippling through bone,

Muscle,

Tissue.

Louder.

It wants to be heard.

What you state becomes what is.

Speak your sankalpa now by stating it silently.

I am,

I am,

I am.

Beginning in the physical body,

Anamaya Kosha.

Aware of your body expanding,

Contracting with beautiful breath.

Aware of this beautiful energy as it courses throughout you.

It begins to gather into the right side of the body,

Pooling into the palm of your right hand.

Feel this energy swirling,

Building,

In the palm as it draws into the right thumb and now all five fingers.

This energy washes along the back of hand,

Past the wrist and up the arm,

Past elbow to the shoulder,

Washes down the side,

Past the waist,

The hip,

Moves into the thigh bone,

Down through the knee cap,

The shin bone,

The ankle,

Across the top of the foot and into the heel,

The sole of the foot.

This energy begins to pull into the right big toe and now all five toes together,

And your whole right side body fills with this pulsing energy,

The very essence of you.

Whole right side body,

And shifting across the side into the left.

Left side body as the energy pools in the palm of your left hand.

Feel it there,

Feel its power,

Its pureness as it pulls into the left thumb and now all five fingers.

This energy moves to the back of your hand,

Past the wrist and up the arm,

Elbow,

Shoulder,

Down the side rib,

Past the waist,

Hip,

And into the thigh bone,

Traveling down through the knee cap,

The shin bone,

The ankle,

And across the top of the foot,

The heel.

This energy moves across the sole of the foot and into the left big toe,

All five toes.

And then moving throughout the whole left side body,

Feel the energy expand and fill the whole left side,

Dropping down to the base of both heels,

Right and left.

As we travel the back side body,

Moving up back the thighs,

Legs full of energy,

All the way to the base of the hips,

Traveling up the spinal column,

Inch by inch,

Making its way all the way to the cervical spine,

Expanding across the back of the skull,

Top of the head,

Washing down the forehead,

Across both eyebrows,

Both eyes,

Both ears,

Cheeks,

Nose,

Lips,

The interior of the mouth,

The teeth,

Tongue,

The chin,

And the whole jaw.

And then moving down the front of the throat,

Across both shoulders,

The chest,

The center of the heart,

Nestled safely within the cage of the ribs,

Moving down past the belly and into the watery hold,

The pelvic bowl.

Feel this energy across the whole top side of body.

Now the back side of body,

The hands,

Feet,

And the entire body filled with this vibrant energy,

Whole body,

The whole body from head to toe,

Moving into the breath layer of pranamaya kosha.

Feel the chest as it expands and contracts inhaling,

Exhaling.

Feeling the movement here caused by natural breath,

Chest expanding,

Contracting with breath.

Begin to count the breath,

Beginning at 11,

Working down to 1,

Breathing in,

Breathing out,

11,

Breathing in and out,

10,

In,

Out,

9,

Inhale,

Exhale,

8,

Breath in,

Breath out,

7,

Chest expands,

Contracts,

6,

Breathing in,

Out,

5,

Fresh energy in,

Hold energy out,

4,

In,

Out,

In,

Out,

2,

Inhale,

Exhale,

1,

Whole body moved with natural breath,

Whole body expanding with the breath,

Becoming aware of the space around the body as the whole body expands on inhale.

Feeling the space around the body being moved,

Whole body contracting with the breath,

Feeling a sense of space surrounding the body as it's being moved,

Moved by the breath,

Aware of the space surrounding the body.

Arriving at the emotional body,

Manomaya kosha,

Awareness to the centre of the chest,

In the safe cocoon of the ribcage,

Body begins to dip in temperature,

Cooling off,

Body becomes cold,

Cooler,

Shivering,

From deep within the chest,

Cold,

The brilliant warmth begins to fuel,

Spreading outward throughout the whole of you,

Warming into the bones,

Muscles,

All the way down to toes,

Fingers,

Nose,

Fiery heat building,

Radiating from your very core,

Eyes become heavy,

Sinking in their sockets,

Jaw pulled to the earth,

Shoulders melt down,

Legs heavy as boulders,

Body pulled by the magnetic force of the earth,

Heavier,

Arms like lead,

So heavy,

Bones begin to lighten,

Muscles and tissue release,

Arms,

Legs feeling pulled to the sky,

A lightness comes over,

Forehead,

Cheeks,

Hair,

All pulled towards the force of the moon,

Body becomes lighter,

Journeying now to the wisdom body of vijnamaya kosha,

The crisp freshness of newly fallen snow,

Pink sunrise,

Fuzzy softness of plush slippers,

Flickering flame,

The face of your loved ones,

Your favourite sweater,

A cup of steaming hot coco topped with marshmallow,

The crackling of a well stoked fire,

Running your hand along a plush blanket,

The smell of soup simmering on the stove,

The soft glow of a candle lit room,

Large flakes of snow fluttering to the ground,

A table spread out with your favourite snacks,

Warm scent of lingering clove spice,

House cat curled up by the fire,

Opening a book and smelling the newness of the paper,

Walking along a snow path,

Little evergreens sharing their fresh scent,

Air is crisp yet comfortable,

Beautiful view of the valley below,

Your boots crunch into fresh snow beneath,

It is so quiet here,

Peaceful,

Coming up the path to your log cabin,

Nestled in the snowy mountainside,

Warm and inviting,

You stop by the shed to carry logs for the fire,

Cradling an armful of perfectly chopped wood,

Walking up to the cabin door,

Stomping the snow off your boots,

You enter and set down the wood into the basket that still had a few remnant pieces from earlier,

Removing your coat and mitts and hanging them up on the hooks,

Walking towards the wood stove that is now cooled,

Opening the door and you begin to build your fire,

Carefully layering smaller pieces of kindling with a few extra larger pieces,

Setting them afire,

The smoke begins to curl as the flames dance and lick along the wood,

Crackling already beginning and heading over to the kitchen,

Preparing the kettle to fix your favourite winter drink,

Mixing your chocolate cocoa with the hot liquid,

Stirring the steaming mug,

Dusting it with just the right amount of chocolate and a few marshmallows,

And carrying that over as you return to the fire,

It's caught on well,

You add some large pieces of wood and close the stove door,

The crackling growing louder,

The orange glow radiating the cosy sitting area of the cabin,

Seating yourself in an oversized chair,

Drawing up the cream coloured knitted blanket,

You curl in and wrapping your fingers around the warm mug of cocoa,

Breathing in the warm chocolatey steam,

The light outside begins to fade as large snowflakes begin to float down,

Casting a beautiful dance of shadows along the wooden floor,

Mixed with the glow from the now roaring fire,

Reaching over for your notebook resting on the table and taking a pen,

You begin to write,

Capturing the memories of your day,

Connecting with nature,

The peacefulness of this place,

Calling forth your most truest vow,

The statement that has guided you true and straight,

Your sankalpa arrives and your pen writes the words in your most beautiful handwriting,

I am,

I am,

I am,

And feeling this to your core as it's always been your truth,

Sankalpa,

Contentment flooding the whole of you,

Enjoying your cocoa in this moment of mindful presence,

You ponder,

What is it you would like to know right now,

What question begs an answer,

As you allow yourself the gift of drifting into thought,

Welcome the bliss layer of Anandamaya Kosha,

Consciously travelling back,

Connecting back into this time,

Into this space,

Returning to your body,

Arriving back,

This beautiful breath fills deeper,

The chest expands and falls,

The support beneath you returns,

Aware of the temperature and the sounds in your room,

Breath lengthening,

Smells returning,

The sensation of the blanket upon you,

The fingers and the toes squeeze and release,

Squeeze and release,

The head relaxes side to side,

Drawing a deep breath in,

Release,

Reaching arms overhead,

Stretching head to toe,

The practice of yogi nidra is now complete,

Herium tatsat,

Herium tatsat,

Herium tatsat.

Reviews

So wonderful!! Thank you! This is definitely going to become a regular meditation for me!

Beautiful calming meditation 🧘🏻‍♀️! Thank you 🙏🏻

Beautiful! Such a decadent and nourishing experience. Thank you.

I’d love to know what the music track is - it’s beautiful and I’d love to use it in some of my own meditations!

Tamara, your such a gifted and beautiful nidra teacher. Thank you so very much for this and sharing the Hygge tradition.

Lovely yoga nidra & music with a nice snowy visualisation, really helped me relax. Thank you for sharing what helped your adrenal fatigue ❤️

Thank you for your hygge nidra🙏🏻🙏🏻🙏🏻I grew up with the Dutch word”gezellig” which is the equivalent of that Nordic word. It immediately gives a good feeling. And that has been the result of this yoga nidra🙏🏻🌟💫🌟✨🌟🙏🏻

✨🙏🏼💜✨

My current favorite way to relax. A gorgeous track. Thank you! xo

Beautful! Loved your voice and the pacing. Looking forward to your other meditations. Thank you 🙏🙏🙏

🕊🌲💜

Beautiful!

Wonderfully hyggelig, I love it! Suits my system so well! Thank you so much! 🙏🏻☃️🐈🔥✨

Sending sparkling appreciation for you. Your voice guided me from chronic pain to lightness of being. 💫 Freed from the cage of pain, my body welcomes new sensations. Bless you 🙏

Thank you for this beautiful practice and the perfect start to my day 🙏❤️