Yoga Nidra With Binaural Beats

If you are craving some extra rest, this restorative Yoga Nidra practice is perfect for you. A meditative massage for manifestation which includes binaural beats as background music to deepen the relaxation process. This practice incorporates Sankalpa (intention), body scan, pairs of opposite emotions and a visualization. Use this practice to manifest to your highest potential self. Sleep yourself awake with the practice of Yoga Nidra!

In deep gratitude to Uma Dinsmore-Tuli and the Yoga Nidra Network, whose profound teachings continue to inspire and guide this work in honoring the wisdom of rest. Jai Ma!

Transcript

Welcome.

Welcome to this Yoga Nidra practice.

Yoga Nidra is the art of yogic sleep.

Here we sleep ourselves awake.

Here we manifest to our highest self and awaken dormant potential energy that is waiting to come out and show its true colors.

Here we receive.

We stop doing and start being.

Being the ideal version of ourselves.

Being true to ourselves.

Being the raw,

Real,

Authentic version of you.

Find yourself in a laying position in Shavasana with your feet wider than your hips and hands wider than your shoulders.

Take up space.

And if you want your hands on the body,

Place one on the belly and one on the heart so the hands aren't touching.

You can also lay on your side if you prefer.

Just make sure you're extremely comfortable.

Maybe put a blanket over the body.

Something to cover the eyes.

A thin pillow under the head and knees.

And take time to settle.

Rest into your cozy cocoon of comfort.

As we transition from movement to stillness,

Listen to all the surrounding sounds.

Hear sounds both inside of the space you are lying in and outside of the space.

See if you can notice the various layers of sound without identifying or defining what the sound actually is.

Simply observe the way sound vibrates with complete unattachment to what it is you're hearing.

Moving from sound to sound.

Throughout this practice of Yoga Nidra,

My voice will act as a guide but do not attach to it.

Simply let it guide you into a state of inner expansion.

Now release what was happening before you laid down and what is next to come.

The past and future fall to the sidelines as we find presence here and now.

Breathe into this present moment.

We now begin the practice of Yoga Nidra.

Recognize how each breath keeps this presence alive.

If you find your mind wandering,

Narrow down your attention to the breath.

Bringing you from the head to the heart.

Breathe evenly in and out of the nose.

Let your breath breathe you,

Wash you,

And cleanse you.

Reinventing the breath with every inhale and every exhale.

Now let go of the awareness of the breath and let your attention shift.

The backbone of this practice is based on a deep intention,

Also known as a sankalpa.

This intention is a true vow to yourself.

It's positive,

Personal,

And in the present tense,

Beginning with I or I am.

It's something you truly desire.

This isn't something physical,

Meaning it's not found in the material world,

But it's more of an emotional upgrade to your nervous system.

So ask yourself,

What is your heart truly craving?

And what are you manifesting right now?

Some examples are I am lovable.

I am abundant.

I trust.

Or simply I am to encompass everything.

Choose one intention,

Whichever one resonates with you the most.

Either one just mentioned or come up with one on your own.

Mentally repeat your sankalpa,

Your intention,

Three times right now.

And feel your intention as if it is already manifesting.

Let gravity weigh your body down.

Gravity like a blanket grounding you to the earth.

Feel the weight of the body and all parts of the back body that are in contact with the surface beneath you.

Recognize where your attention goes,

Energy flows.

So bring your awareness and attention to the back plane of the body.

Feel now the back of both heels,

Calves,

Back of your knees,

Back of thighs,

The buttocks,

Low back,

Mid back and upper back,

Back of the head,

Shoulder blades,

Back of the upper arms,

Elbows,

Forearms and back of the hands.

Feeling now the entire back side of the body.

Everything that's in contact with the ground,

Feeling the entire back plane of the body.

Now observe the front body.

So feel the top of the head,

The forehead,

The whole face and neck,

Collarbones,

Front of the shoulders,

Biceps,

Front of elbow,

Front of forearms,

Palm of hands and all 10 fingertips.

Now travel back up the arm and feel to the heart center.

Feel the rib cage encasing the heart,

Stomach,

Abdomen,

Top of thighs and top of kneecaps,

Your shins,

Top of feet and now feeling all 10 toe tips.

Feel the entire front body,

The whole front of the body.

Feel it now.

Feel the air that is in contact with the front of the body.

Feel the right side of the body,

Right foot,

Right leg,

Right side body,

Right arm,

Right side of the face.

Now feel the left side of the body,

Left foot,

Left leg,

Left side body,

Left arm and left side of the face.

Now let's zipper up both sides of the body.

So feel the bottom half body first,

Feeling both feet and both legs.

Now zippering up the top half of the body.

So feeling both arms and the whole torso and feeling the front of the body and the back of the body,

The right side of the body and the left side of the body.

Feeling the whole body as one.

Feeling the whole body right now.

The whole body.

The whole body.

The whole body.

Pick any number between 50 and 100 and whatever number you decide count backwards towards zero.

Your inhale is the same number count as your exhale.

And if you lose place that's okay.

Just simply start again.

Remember,

We are practicing yoga nidra.

As an emotional state is named,

Welcome any associations,

Flashes or symbols to surface and flow through you like water.

Let the sensation and experience be what it is with non-attachment.

And non-judgment.

Stay open and at ease.

Begin by bringing your awareness to the space between your eyebrows.

The space of the third eye.

Your chit akash.

Where everything and nothing reside all at the same time.

Here lies infinite possibilities.

Gently breathe into the third eye center.

And no neutrality resides in this space.

Imagine a time when you felt heavy.

Recall an experience where you were really heavy.

Awaken to the feeling of heaviness and what did this heaviness feel like?

Allow the sensation of heaviness in.

Now let go of that feeling and welcome its opposite.

Welcome the feeling of light.

And imagine a time where you felt really light.

What did the sensation of lightness feel like?

Witness and observe the feeling of being light.

To feel full of light.

Illuminated light.

Now feel both heavy and light at the same time.

Feeling heaviness and lightness molding and melting and merging together.

Being both heavy and light.

Now stop alternating between these extremes and find neutrality and wholeness in the space between the eyebrows.

The third eye center.

Chit akash.

Welcome now any random thoughts in your stream of consciousness to drift away like a cloud dissipating.

You find yourself walking outside in grass soaking up the sunshine.

You know you're in a safe space and feel quite comfortable here with the sun on your skin as you walk peacefully.

You walk towards a house that seems quite familiar.

As you walk up to the front door you welcome yourself in and enter the house.

Inside you see a giant treasure chest.

You walk up to this treasure chest and kneel down in front of it.

You open the lid and peer inside.

Inside of this magnificent treasure chest you see everything you could have ever wanted.

All of your manifestations having come true.

The ideal version of yourself and the life you wish to live.

Inside this chest embodies your dreams,

Your dream self,

Your dream life.

You realize it is all already inside of you.

Your dreams,

Your manifestations already existing,

Already alive,

Already true inside of you.

We are simply on the journey to remember.

In this moment notice how pure presence feels.

Appreciate how peaceful this spacious awareness is and effortlessly breathe into this space.

Witness the stillness.

Now call forth the feeling of your sen culpa.

Feel your intention vibrate through your entire being.

Mentally repeat your intention three times now.

Repeat your intention with faith and trust that it is already happening.

It is already true.

You are living your sen culpa now,

Manifesting your hearts truest desire.

Remember how you feel in this very moment.

Remember that you have been practicing yoga nidra.

So once again bring your attention back to the breath where we started.

Breathe now a little bit deeper coming back into the body.

Listening to the sound of your own breath as subtle as it may be.

Feel the body inhaling and exhaling with little movements.

The mind is awake.

Start to bring some gentle movements into your fingers and your toes,

Wiggling them back to life.

Gently waking the body to meet the mind's awareness.

Maybe making the movements a little bit bigger moving the head from side to side.

Possibly stretching your arms over your head,

Finding length in the spine.

Take a big inhale here.

And as you exhale when you feel ready,

Roll over to either side into the fetal position.

Feel yourself held by the universe here.

You are supported and you are unconditionally loved.

The practice of yoga nidra is now complete.

Thank you so very much for listening.

Hari om Tat Sat.

Namaste.

Reviews

great session! thank you! I felt so reset afterwards🥰

That was great, thanks. The background beats were exactly what was needed to go deep into the body

Beautiful 🙏 the best yoga nidra I’ve ever done. Thank you!

Incredible and inspiring session. I feel refreshed. Thank you!

I like her voice and the music. It relaxed my mind so I could relax and then fall asleep.

Great nidra on its own but the binaural beats in the background really send it to the next level. Knocks me out every time. Thanks! 😴

Incredible! One of my fav yoga nidra ! I went sooo deep ! Loved it

I’ve used this Nidra on two occasions and really enjoyed it. Thank you

I'm loving this meditation. It's one I come back to again and again. Thank you

I loved this variant of yoga nidra and the lovely sound of your gentle voice. Thank you.

I don't have words 🩷🙏 only wished it would last longer! 🥹 Thank you very very much! 🫶

I was out like a light after a busy day of moving house! I very much look forward to listening again more consciously!🙏✨️

One of the best yoga nidra sessions. Peaceful voice, and I could feel the pain nervy from the teacher through the recordings

That was so powerful! Every word and the music created a healing space. Thank you 💕

There was a definitive sound difference after each speaking moment. Otherwise the effect was very relaxing.

This will be one of my new dailies!! Thank you very much!! 🛐📿🙏🕉️

Loved this! Thank you for the perfect afternoon reset. 😊

Absolutely splendid and delicious so relaxing. Thank you so much. 🙏🏻🙏🏻

It was no fluke that I found this brilliant meditation this morning. Saved to my favorites right up at the top. So grateful! Thank you ☮💜🎁🙏🏼

Utterly superb … deep and sweet …. Perfect rest. Thank you.