Simple Soothing Yoga Nidra

Life can get complex. This is for simplifying and settling into the realm of deep rest and a regenerative night's sleep. An iRest style body rotation and channeled yoga nidra state for ultimate soothing.

Transcript

The simplest of yoga nidra practices for when life is just complex.

Take a moment where you are simply to open up to feeling everything.

Let down some of those barriers that may have been present to get through the day,

The week,

The month.

Feel the supportive cushioning underneath your body.

Feel the expanse of the earth down below that you can connect to however far up you are.

Taking a moment to tune into the breathing.

Just the simple flow of air coming in and air going out.

All that's needed in this moment is just to follow that air as it comes in and down deep and from down deep up and out.

No expectation,

Nowhere to go,

Nothing to do.

As you connect to this,

Allow the feeling of the entire body to be there.

Feel the belly rise,

Feel the belly fall as you breathe.

Maybe take a moment to spread the shoulders and to spread all of the cells of the body that little bit more.

Notice a calming that comes as you breathe out.

Notice the release that comes as you breathe out.

Notice the settling that comes as you breathe out.

Feeling the surroundings that you're in.

Sinking into them a little bit more.

Then simply with a felt sense,

Check in lightly with each body part that I'm mentioning in turn.

Take your feeling sense to that part.

Feel and sense into each area in turn and just let any feelings,

Emotions,

Tensions,

Thoughts,

Any of this stuff that's just hanging around,

Let it be there.

Knowing that this is your experience today in this moment.

Not to be altered or changed.

You can sit with it,

Be with it,

No need to alter.

And with this more expansive sense of awareness,

Allow this to be the space in which almost anything can arise and see it all as if it were itself a perspective view.

So a little bit like when you look out onto a horizon and you see all the features there.

Hills and buildings and fields and different colours.

It's just part of the woven texture of today.

A snapshot of the moment.

So allow yourself to be with all that's there.

Neither taking away nor adding to.

Neither clinging nor indulging.

Just simply riding along,

Watching it all,

Feeling it all and sensing into the body and its magnificence and other areas of your being as well.

So bring a soft and gentle awareness to the tongue.

And as the tip of the tongue is felt there,

Send the awareness slowly back all the way to the base of the tongue.

The back of the teeth and the gums.

Feel this area,

Radiant sensation as it is,

Softening with your awareness.

And from the teeth all around the mouth,

The floor,

The sides and the roof.

The whole inside of the mouth.

And the lips.

The upper lip,

The lower lip,

The lips both at once.

The feeling of the inside of the mouth,

The lips and the outside of the mouth.

And both at the same time.

Across the jawline and the chin,

Is there a softness that can be brought there with this awareness?

Is there a supple,

Tender touch of awareness that can be applied?

And up around the cheeks,

That space between the centre of the lips and the nose.

And all across this area,

Feeling the sensations that are there.

And to the nose,

The right nostril,

The left nostril,

The tip of the nose.

Just sensing into the whole nose all the way up to the bridge,

The base and what that feels like.

And coming higher up through the cheeks,

Around the eyes,

The indentations around the eyes and the inner corners and the outer corners,

All the way around the eyes,

The eyelids,

The eyelashes,

All of these parts of the eyes all at once.

Feeling them sink back into the sockets.

And out to the ears as well.

Just feeling each ear in turn,

The right ear and the left ear and both ears.

And how the inner ear can soften as well as the outer.

And up across the forehead,

Smooth,

Soft awareness.

The right side,

The left side and the centre.

And even the eyebrows themselves.

As this awareness glides up to the hairline,

This feeling where the hairline is and then back behind that.

And the difference between the forehead and the hairline.

And both at once.

And the warmth spreading back beyond the crown of the head,

Around the sides,

All the way over the top and to the back of the head.

Down to the base of the neck.

Spanning between both ears.

Feel underneath the hair a whole scalp.

There's a shelf at the back of the head almost,

Where the skull becomes more curved.

And just along that ridge,

See if there's a soft feeling there,

With this area supported.

And feeling the head and the face as the orb of sensation that it is.

And the contents of the head,

Just resting,

Melting,

Softening perhaps also.

This sweet,

Soft awareness,

Just moving down through the neck,

Passing to the front of the body,

Coming all the way to the collarbones,

To the spread of the shoulders at the front.

The right side of the chest,

The left side of the chest,

The centre of the chest.

The right shoulder,

The whole expanse just softening back there.

And the left.

And both shoulders at once,

Relaxing back.

And down the right arm,

Tracing,

Trickling this awareness down through the upper arm and the elbow,

Down through the lower arm and the wrist,

Down through the palm,

Front and back,

The right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The whole of the right arm,

Tracing back up across the centre of the chest,

To the left shoulder,

Down to the upper arm,

The elbow,

The lower arm,

The wrist,

The palm,

Back and front,

The left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The whole left arm,

Feeling the right arm,

Radiant sensation,

Feeling the left arm,

Calmly vital and both at once,

Tracing back up through the centre of the chest,

Down to the base of the ribs,

Right side and left side,

And behind to the contents,

Inside the body,

Small and big spaces,

Soft and harder tissues,

Feeling all of this at once,

Inside,

Around and outside.

Coming to the soft part of the belly and just feeling all the way across there and through the navel,

Just below to the lower belly as well,

And behind to those inner workings,

Sensing around and twisting and turning and knowing some of the spaces behind there too,

This light touch of awareness,

Spreading softness as it goes,

Collecting the sensing and the feeling,

Working this awareness down towards the bowl of the pelvis and the hips and all the way through,

And this heavy part of the body is resting there,

Inside,

Outside and all the way through,

Tracing down the right leg,

The whole upper leg,

Knee,

Lower leg,

Ankle,

Heel,

The foot,

Top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole right leg,

The whole right leg just lying peacefully there and feeling all that it is,

Tracing back up,

Threading through the pelvis,

This soft awareness,

Now to the left upper leg,

Knee,

Low leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe and the whole left side,

In the sweetest,

Most quietest,

Vital way,

The left side just resting there,

And within the body,

Know the back of the body,

Feeling into heavier areas,

Areas that may be way downwards towards the ground,

Feel all of those,

And then the lightness of the front of the body,

Its expansiveness and both at once,

Heaviness,

Lightness,

Tightness,

Expansiveness at the same time,

Taking the softest of overviews,

Inside,

Outside and all around,

Being aware of anywhere that feels that little tightness,

Sensing into these areas,

And as these weave with your awareness,

So work in those that feel light and brighter,

And know this symphony of self,

This experience that only you can have,

As the feeling of your whole self at once,

And with a wider view,

A softer gaze unto yourself,

Feel and know,

Sense and see all of yourself at once,

The physicality resting there,

Blurred with its surroundings,

And all the other layers,

Mental,

Emotional,

Feeling,

Senses,

The whole magnitude of this quiet experience in one,

And you are everything,

And you also choose,

So you are everything,

And you are also one thing or many,

Feeling yourself to be everything,

And then narrowing that to be one thing at the same time,

Feeling the formlessness that you can be,

Fully expansive,

And experiencing yourself as a single cell as well,

At the same time,

The weightlessness that you can be,

Yet your shape as you know it,

At the same time,

Feel now that you can just drift off with this floatiness,

This super light awareness if you like,

And you can know that you are anchored,

You have your connection down to that supportive ground,

And it's there whenever you may choose to feel it,

Yet at the same time,

You can fly and float off to the whole expanse of the universe itself,

The ever unfolding ether beyond all,

So let yourself be exactly how you'd like to be,

All both at once,

And know yourself to be clear light,

That mixture of all the colours blended and moulded into one,

And to that end as clear light,

You can be anywhere that you wish in any way,

So invite full softness if you like,

And let yourself go wandering.

Reviews

Each time I listen to this I’m amazed and carried, held and healed. Thank you so very much for this gentle nourishment, Pennie🌟🌠 🌟
Mary in Alabama

Well, that was fantastic, from gracious beginning to open, expansive ending. I loved it!

So beautifully done, so natural and loving, so calm and peaceful. This is going to be one of my favourites, maybe my very favourite short nidra. Thank you.

Thank you so much 💖 helped keep me sane amongst insomnia!

So all inclusive and expansive, grounding and calming . Peaceful Yoga Nidra . Thank you !🙏

Beautiful session, but it sounded as if it just ended abruptly. 🤷‍♀️

Thanks for your reply, Pennie! I didn’t realize you were new to this or what had happened with the ending. 😃 Thank you for sharing your gifts! I look forward to more from you! ❤️

Beautiful, quiet, calming voice. A guided meditation I will come back to often.
Thank you 🙏🏼

Nice, clear voice and instructions. A good yoga nidra session, thanks.

This is indeed a soothing yoga nidra. I rarely stay awake to the end at any time of day or night. Very thoughtful preparation & presentation, thank you Penny 🙏 💕