Yoga Nidra For Changing Times

A Yoga Nidra for changing times that adapts with you for what you need. Whether you'd like a pre-bedtime sleep primer, a restorative break during the day, or a morning meditation to bounce back lighter, brighter and calmer, this Nidra has you covered. It's a soothing and replenishing way to process life's ups and downs and create breathing space.

Transcript

This nidra is a pause point,

Something you can treat as total rejuvenation and replenishment during changing times,

Whether that be just before sleep or just the afternoon lull or even to energise in the morning.

This practice will adapt with you to whatever you need.

Taking a moment or two just where you are to tune in,

To switch on to the felt sense,

To become aware of where your body is sitting or lying,

How it's placed and whether it could be just a couple of degrees more comfortable than it is,

Readjusting yourself just enough so that you may almost allow the sense of the body to drift off,

Knowing its shape yet also its formlessness beyond,

Feeling the support underneath,

Around,

Yet also the floatiness,

Lightness,

Feel the body bearing downwards into whichever surface is there and beyond,

Down way into the ground,

Plumbing an imaginary line from the base of the spine or the feet,

Downwards into the earth and with that even more support may be felt,

Even if it's just in the imagination,

Allow this to spread,

Take a couple of deep breaths,

Filling the belly up as you breathe in,

Letting go with a long out breath,

One or two more times just releasing any residues that may lay on the surface,

Preparing even more space within and settle into slow long strokes of breath,

In through the nose and out through the nose,

A continuous flow,

Neither stop nor break,

As if it was like a wave just softly coming in and a wave just softly going out and as if you yourself were simply at the shoreline as an observer,

Allowing this flow to take its own slow rhythm,

Allowing it to just do its own thing,

Breathe itself,

Bringing a soft wide awareness as if looking out to the horizon,

Draw this within,

Beyond the skin,

Knowing,

Feeling a place in the centre,

Bringing a warmth like the most soothing of the sun's rays in there,

A glow,

A goldenness,

A sweetness,

No expectation,

Just simply the glow for the sake of it,

For the sake of just feeling what it's like there in the centre and as the awareness shines,

It's like this warmth goes with it,

This soft focus,

Bringing this to the tip of the tongue,

All the way back,

The tongue just lying heavily there,

Against the floor of the mouth,

The sides of the roof,

The inside of the mouth,

Sensation itself,

The upper lip,

Lower lip,

Lips together,

Up to the right nostril,

The left nostril,

The tip of the nose,

All the way to the base,

The right cheek,

The left cheek,

The right eye,

The left eye,

Right eyelashes,

Left eyelashes,

Right eyebrow,

Left eyebrow,

This whole area,

Pure sensation,

Just the feeling of what that's like,

Out of the right temple,

The left temple,

Right forehead,

Left forehead,

Right ear,

Left ear,

The whole face,

Purely just the feeling behind the hair,

Is there a difference there,

All the way back,

Down and around,

Curves of the head,

All the way down,

The nape of the neck,

And beyond,

The whole head,

Pure felt sense,

The chin and jaw,

Down to the throat,

The shoulders and the chest,

Right and left side,

The centre of the chest,

The right shoulder,

Inside the upper arm,

Elbow,

Lower arm,

Wrist,

Palm,

Back of the hand,

Right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

All the fingers,

Back of the hand,

Arm,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Right side of the chest,

Whole body,

Right arm,

Pure sensation,

Just as it is,

Left shoulder,

Inside the upper arm,

Elbow,

Lower arm,

Wrist,

Palm,

Back of the hand,

Left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

All of the fingers,

Back of the hand,

Palm,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Back to the left chest,

And the whole left arm,

As this radiance of sensation itself,

The centre of the chest,

Base of the ribs,

Through and through this whole space,

Travelling downwards through the softness,

Past the navel,

To the lower belly,

Base of the spine,

Pelvis and the hips,

Purely just this feeling sense of what it's like within and around,

Right hip,

Inside the thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole,

Back of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

One of the toes,

Top of the foot,

Sole,

Heel,

Ankle,

Lower leg,

Knee,

Thigh,

Back of the hip,

Right hip,

Whole right leg,

This pure sensation and the vibration that goes with that,

Just resting there,

Purely as it is,

Over to the left hip,

Inside the thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Third toe,

Fourth toe,

Fifth toe,

All the toes,

Top of the foot,

Sole,

Heel,

Ankle,

Lower leg,

Knee,

Thigh,

Left hip,

Whole left leg,

It's feeling itself.

The whole right side resting there in its most peaceful form and all that this is like in a felt way,

All the way through.

The whole left side calmly vital,

The most softest sense of aliveness and feeling this through and through,

Right and left and both at once.

The heaviness of the back body,

The lightness of the front and both exactly at once,

Feeling heavy and light at the same time and as the whole body,

The whole body is felt as sensation,

As this vibration.

And you get a sense of beyond the skin,

Feeling there as well.

So that you may feel the shape and all within and beyond also.

This radiance of sensation spreading and expanding as you're supported there.

The vast expanse of ground underneath and the faintest,

Lightest tickle of air against the skin as if supported by it all and weightless at the same time.

There's a floatiness to this sensation as you quietly just radiate as if this golden warm glow comes from within and shines out as far as you'd like.

It can be as big as the space or as big as the far horizons as if the most softest wide out view.

You could also be shining upon,

Meeting with the sun's rays just enough to warm you cosily.

And where this is on the horizon,

A golden white glow.

The lightest,

Beautiful iridescence that you can imagine in your mind's eye.

And all the colours contained within that you may see in your imagination.

And from that place,

Let them wrap you and envelop all around this infusion of colour of one,

A few or all.

Could be there's a rainbow spectrum wrapping all around you.

All the simplicity of pure,

Clear light,

Transparent as you may feel yourself to be also.

Made of this light,

Made of these colours and with a glow all of your own.

The ultimate of space and expansion just for you.

So giving yourself these moments or more time to really just feel as if you can air out,

Expand as wide as you'd like to go.

Giving yourself space through every aspect,

Through every layer and every corner.

And what's out there you can choose to absorb and take in any colour that's needed.

Feel yourself up with the glow that's just right to add to your own.

Giving the perfect recipe for your shining essence to really sparkle.

The feeling of letting go all that may not serve.

Let it float off into the far reaches,

Back to the light to be recycled there.

And weightless,

Formless as you are.

Sense still down into the anchoring to the ground.

You may just feel like drifting and exploring in this place.

Know that the anchors that you place down are all you need to follow to get back home.

So when it's time,

When you choose,

When you feel whole,

Pull the lines back and come back down to the earth's surface,

Just softly there.

And whether you're floating away and having the most peaceful of rests or whether you're landing back,

Giving time to re-feel into the surface that you're sitting or lying upon.

Know that you are held,

Supported,

Yet free in your own realms to be expansive and to be the biggest and brightest that you'd like to be.

And if you've landed back,

Just really softly opening the awareness to the physical self.

Knowing that central space and its simple light and warmth having been so peacefully replenished,

Having been soothed.

Allow a gentle awareness to re-feel your shape and the skin and its contours there.

Just letting yourself be soft,

The eyes especially.

And drifting on from here,

All choosing to land back in everyday awareness.

So you choose whichever suits and make your way to the place that you'd like to be.

Staying or coming back now.

Almost floaty,

Coming back to the present moment.

And giving yourself time to re-awaken just enough if that's what you've decided to do.

Know your shape and the textures there.

The sounds in your ears.

Tastes in your mouth.

Reorienting yourself at the centre of your sensory awareness.

To the degree which you need now.

And I leave you in peace.

Wishing you oh so well.

End C Youth

Reviews

beautifully soothing and very profound, thank you 🧚🏻‍♀️

Thank you Pennie. That was a calming nidra to start my day in a relaxed and positive way

Very soothing- thank you 🙏