Nourish Yoga Nidra

Experience deep relaxation in this practice of yoga nidra. Travel through the layers of the body to meet your truest self. What would you ask your highest self? Stepping into your authentic, most vulnerable self, what answers do you want to know?

Transcript

Today's 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.

Journey through layers of the body known as the koshas.

Finding 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 stomach or sitting up against a wall may feel best.

And taking care to support the body with cushioning under the head,

Backs of thighs,

An eye pillow and a blanket,

All beautiful ways to embody this deep nourishment of your sacred self.

Once you've settled in,

Know that although we aim for stillness,

Should you find yourself having the need to move,

Please do so that you can resettle and receive the rewards of this nourishing session.

We're often so highly stimulated that slowing the body and mind can be challenging.

To begin,

Allow the hands to squeeze tightly into fists,

Toes squeeze,

Face tightening,

Arms,

Legs,

Whole body squeezing tightly,

Holding,

Holding tightly,

Draw breath in and as you open the mouth,

Release fully.

Repeating that,

Drawing your breath in,

Squeezing tightly,

With a sigh,

Release it all.

One last drawing breath and tightness within the body,

Muscles tight,

Holding here,

Drawing a deep breath in,

The loudest sigh,

Allow a full release,

Whole body drops.

The surface beneath you begins to form and mold to the curves along your body.

As you begin to melt into the space,

Feeling held,

Supported,

As we travel to the space of receiving,

Know that however you experience today is exactly as it's meant to be,

No right or wrong.

And as your mind moves to chatter or distraction,

Don't fight it,

Simply note,

Thinking,

And come back to watching your breath as you're ready.

And this can be a continuous cycle,

Or perhaps you fall asleep,

All which are perfectly fine.

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

Begin to feel 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 into the body,

Then releases,

Drawing deeper breath into the chest,

Low belly,

As belly button rises,

Feeling even more and holding that pressure,

Release,

Breath moving down the throat,

Filling the lungs,

Expanding belly,

Side ribs,

All the way to the shoulders,

Release,

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

Releasing down backside body,

With every breath,

Fresh,

Vibrant energy washes in along the top side of body,

Every breath out,

Traveling down the back body,

Carrying away any stale energy with it,

Washing in nourishment,

Washing away any low vibrations,

Breathing in peace,

Breathing out conflict,

Drawing in abundance,

Releasing struggle,

Inhaling love,

And letting go of judgment,

Aware of sounds surrounding you,

Vibration,

Can you find the loudest or farthest sounds,

Moving within the body,

Hearing the sound and movement of breath,

Of your beating heart,

Of your beating heart,

Aware of the pulse moving throughout,

Beating just under the skin,

As the jaw softens and lengthens,

Eyebrows widening,

Forehead softening,

And become aware of the darkness at the back of your eyelids,

Feel the expansiveness here,

Nothing but space,

Quiet resolve,

Sending your awareness out into this darkness,

Aware that the space expands all around you,

Beneath you,

Above you,

Surrounded by this unlimited space,

Unlimited space,

In the space it's just you,

Absorbing the peace,

The pure stillness,

The voice comes from within,

As your sankalpa rises forth,

The very essence of who you are,

Your personal I am statement,

For it has power of no other,

From the wisdom of your heart,

It holds all that is true,

Feel your sankalpa grow louder,

Vibrating through the whole of you,

Rippling through the bone,

Muscle,

Tissue,

Louder,

What you state becomes what is,

Claim your sankalpa now by stating it in trinity,

Silently,

I am,

I am,

I am,

I am,

Awareness throughout your body as it's expanding,

Contracting with beautiful breath,

Aware of your beautiful energy as it begins to gather in your right side,

Pooling into the right hand palm,

Feel,

Sense your right hand holding this energy,

An energy begins to move into the right hand thumb,

And all five fingers,

Vibrating with this magical energy,

Moving across the back of the hand,

Up the arm,

Past the elbow,

Shoulder,

Down the side rib,

Past your waist,

Your hip,

Moving through the bones of the right leg,

Through the kneecap,

Down the shin,

And into the delicate ankle,

Across the top of the foot,

Into the heel,

And the sole of the foot,

Pooling into the right big toe,

And all toes,

Vibrating here with this energy,

This energy begins to pull along the whole right side of the body,

Whole right side,

And this energy begins to travel across the body now,

Into the left side,

As it pools into the palm of the left hand,

Feel the energy pooling,

Magnifying,

As it pulls into the left thumb,

And all five fingers,

Lighting up here,

Moving to the back of the hand,

As it travels up the left arm,

Past the elbow,

Shoulder,

And down the left side,

Past the waist,

The hip,

And through the bones of the leg,

Traveling through kneecap,

Shin,

And the ankle,

Across the top of foot,

The heel,

And the sole of foot,

Into all toes,

And now this energy pulls from the toes all the way up the left side body,

Whole left side,

Now to the base of the both heels,

Right and left,

Backs of calves,

And the tender underside of the knee,

And the backs of both legs,

To the base of both hips,

The lower back,

Into the base of the spine,

As your energy begins to travel inch by inch,

Moving up the spinal column,

All the way to the cervical spine,

Along the base of the skull,

Expanding across the whole back of the head,

To the crown of the head,

Feel this energy hovering along the whole top of your head,

As it begins to travel down the forehead,

Both eyebrows,

And the cheeks,

Right and left,

Both ears,

Both eyes,

Nose,

The lips,

Full inside mouth,

Teeth,

And tongue,

The energy expands across the jaw,

Begins to travel down the throat,

Both shoulders,

Chest,

The belly,

In the flowing waters,

The pelvic bowl,

Landing back into the center of the chest,

Into the space of the heart,

And now the whole front side of body,

The back side of body,

Feet,

Hands,

Whole body,

Aware of this energy,

Vibrating through the whole of you,

Your whole body,

And returning to the safety of the beating heart,

As the chest expands and contracts,

Inhaling and exhaling,

The movement here caused by your natural breath,

As the chest expands,

Contracts,

As the breath breathes you,

Awareness moves to the breath as we begin to count,

Starting at 31 and working down to one,

Breathing in 31,

Breathing out 31,

Breath in 30,

30,

Continuing on your own,

Breathing in,

Breathing out,

Awareness to the breath,

Expanding,

Contracting,

Releasing the count,

As the awareness moves to the center of the chest,

Aware of the breath,

Moving the body,

Feel the whole body expanding,

Contracting,

Whole body moving with natural breath,

Expanding your awareness further,

Sensing the space around the body,

And the space around the body being moved by the breath,

Feeling the space being moved,

Aware of the space within and around the body,

And drawing that awareness back to the center of chest,

As you take the seat of witness,

Completely safe,

Observing,

And the body begins to dip in temperature,

Cooler,

Cooler,

Cooler,

Cooling off,

As body becomes cold,

Shivering,

Cooler still,

Toes,

Fingers,

Cold,

Your breath begins to crystallize,

The cold,

From deep within the chest,

This brilliant warmth begins to fuel,

As the warmth spreads outward,

Toward the whole of you,

Warming into bones and muscles,

All the way down to toes,

Fingers,

Nose,

This fiery heat building,

Radiating from your very core,

As eyes become heavy,

Sinking in their sockets,

Jaw pulled to the earth,

Shoulders melt down,

Legs heavy as boulders,

Body is pulled by the magnetic force of the earth,

Arms like lead,

Heavy,

Bones now become lighter,

Muscles and tissue release,

Arms and legs feeling pulled to the sky,

Forehead,

Cheeks,

Hair,

All pulled to the force of the moon,

Begin to embody the sensation of sadness in the body,

Of sadness in the body,

Sadness,

What does sadness feel like within,

How do you experience sadness,

And releasing and shifting into happiness,

Allow the sensation of joy to expand,

This expanding energy moving throughout,

As happiness moves through your whole body,

How do you experience joy,

And experience the sensation of separation,

The feeling of unsupported loneliness,

Separation,

How do you experience this,

Now shifting to the sensation of connectedness,

Supported oneness,

Unity,

Oneness with all,

Wholeness,

How does wholeness feel within the body,

Feeling connected to all,

Being all,

Feeling wholeness,

As you have always been whole,

In the distance a wind chime begins to ring,

The glimmer of fresh snow in the morning light,

The smell of freshly brewed coffee,

Grazing your hand under fresh lush grass,

Wind blowing through your hair,

The symbol of peace,

Symbol of peace,

Peace,

Thundering hooves of racing horses,

The glow of the full moon,

Rippling water,

Hands in prayer,

A cat's whiskers,

A waterfall washing over you,

Smoke rising from a fire,

An owl turning to look at you,

A majestic horse towering before you in deep grass,

Sunlight shining through the trees,

The warmth of the grass,

Sunlight warming and glistening off its glossy coat,

The heat of its breath warming your hand,

The delicate hairs nuzzling against your skin,

Eyes brimming with wisdom,

Knowing pure strength,

Enticing you to climb up,

Lifting yourself upward,

Mounting this majestic creature,

Connecting as one with adoration,

Appreciation,

Your bare legs sense the movement of its breath,

Sinking with yours,

In purity,

Wholeness,

In the center of a meadow in full bloom,

Grasses long,

Billowing in the breeze,

Flowers of all colors,

Turning their heads towards the sunlight,

The sureness of mountains surrounding,

Calm and still,

Beginning to walk,

Exploring the beauty,

The fragrant blooms,

The freshness of the grass,

Butterflies flitting from blossom to blossom,

Birds sharing their melody,

Turquoise sky with lazy tufts of floating cloud,

And the hooves grounding to earth,

The strength of this marvel connecting with your strength,

You are one,

The main,

Soft and flowing,

Exploring the meadow,

A distant lake,

Surrounded by mountain peaks,

And the sky reflected in the water,

Mirroring the stillness above,

As you draw nearer to the water,

The horse stops,

Knowing this is your destination,

Climbing down,

With gratitude to the horse for your time,

Walking to the water's edge,

Soft pebbles line the shore,

As your bare feet sink into their warmth,

Your toes meet the water,

A refreshing coolness seeps between your toes,

Crouching down,

Enjoying the polarity of the warm pebbles,

The cool water,

Aware that you're being watched,

Your reflection gazing back at you,

The familiar lines,

The outline of your body,

The soft edges of your face,

Hair,

Kind eyes,

Eyes of compassion and wisdom,

Locked in this gaze with yourself,

And you begin to see,

As if for the first time,

Seeing yourself,

Beyond the exterior,

See your whole self,

Reaching your hand to touch,

As does your dual reflection,

Fingers meet on the water's surface,

A ripple spreading along the surface of the water,

Connected with yourself,

Aware that this is your highest self,

Knowing comes over you,

Flooded with realization,

Of acceptance,

Strength,

Humility,

And modesty,

As layer upon layer fall away,

You remain pleasantly vulnerable,

Open,

Receiving,

A sense of ease,

Grounding,

And surety,

As you step into your most true self,

This is you,

Authentic,

Unapologetic,

You,

And from deep within,

This knowing begins to surge and rise,

You've known your entire lifetime,

You just need a reminder,

As your sankalpa bubbles forth,

From your very core,

The knowing of who you are,

Stating it,

I am,

I am,

I am,

Feeling the whole body,

Every cell vibrating with the truth of you,

You are sankalpa,

Sankalpa is you,

Feeling completeness,

Wholeness,

Here you can ask whatever it is you wish to know,

What knowledge do you wish to share with yourself,

What is it that you'd like to know right now,

Entering the space of the bliss body of Anandamaya Kosha,

See where it may take you,

Where the journey holds,

Let yourself drift,

Yet remain awake,

You will be called back when it is time,

Consciously traveling back,

Returning back to this time,

And this space,

And returning to your body,

Beautiful breath,

Begins to feel deeper,

Chest expands and falls,

The support beneath you returning,

An awareness to temperature,

And sounds within the room,

Fingers and toes squeeze and release,

Squeeze and release,

Breath lengthening,

Smells returning,

Aware of the blanket upon you,

And the head relaxes,

Side to side,

Breath deepens,

And reaching arms overhead,

Taking a nice head to toe stretch,

And the practice of yoga nidra is now complete,

Harium tatsat,

Harium tatsat,

Harium tatsat.

Reviews

Feel so connected with nature and myself when I do this meditation

A really good nitra, I did like the flowing body scan. I've put it in my yoga nitra Playlist. Thank you 🙏

Gorgeous practice. I’m feeling so nourished by your nidras right now.

Tamara, with much thanks for another of your gifts of nidra. Truly peaceful and so supportive.

Beautiful Nidra, Tamara!!! So nourishing. Thank you for sharing 💛✨️🙏

Lovely thank you 🙏🏼

Superb. Wonderful Nidra. Beautifully guided. Thankyou 🙏🌻

Good good good! Thank you

Thank you🙏🏻🙏🏻🙏🏻I used to love the contrast of tightening the muscles, and then releasing. Not anymore. Now I just imagine it, that works just as well.🙏🏻🌟✨🌟💫🌟🙏🏻

Beautiful yoga nidra with very relaxing background music,
Thank you!
🙏🏻🪷👌🏻🎶