Yoga Nidra On Spaciousness

This yoga nidra (yogic sleep) practice focuses on the element of space or ākāśa in Sanskrit. Yoga nidra plays with the boundary of waking and sleeping states. The intention of the practice isn’t to fall asleep, although yoga nidra can improve the quality of sleep and increase the sense of restfulness. May it help you rest, may it help you feel spaciousness in your life, and may it be of benefit to all beings!

Transcript

This is a recording for the guided practice of yoga nidra,

Also known as yogic sleep.

Yoga nidra is a deep meditation that plays with the boundary between sleeping and waking consciousness.

The benefits of this practice are profound relaxation,

Integration of layers of self,

And for this specific recording,

The benefit of experiencing spaciousness.

Akasha in Sanskrit.

It's quite likely you could fall asleep during this practice,

Though your intention will be not to do so.

If you do fall asleep,

Likely your body and mind needed the rest.

Body temperature tends to drop during yoga nidra,

So I recommend wearing socks,

Or having an extra layer on,

And or to cover with a blanket.

And for this practice,

We'll be laying on the back,

What is known as corpse pose or shavasana.

Lying on the floor is most traditional,

But a bed or the couch works too,

Though that can tell the brain that you're going to sleep rather than practicing meditation.

Lying on the back,

Arms are comfortably at the sides,

Palms face up.

Take a few moments here to get those extra layers and settle in.

Part of yoga nidra is committing to keeping the body as still as possible during the practice,

So the more comfortable you are,

The easier this is.

Close the eyes,

Take a few deep breaths,

Arriving to this place and time.

Notice the quality of your arriving,

So tiredness,

Excitement,

Anxiety,

Contentment.

Truly assess how are you in this moment,

Really.

Ask yourself like you're asking a dear friend.

And this awareness of self in mind will set our sankalpa.

Sankalpa is a Sanskrit word meaning resolve or desire,

Though this isn't a longing or desire for something unattainable,

Rather it's a desire to remember or recognize something that is already true,

Already present.

We make this truth more conscious by naming it in our sankalpa.

In essence,

It's a desire to know truth.

Some examples for sankalpa are,

I am safe in this moment.

I am whole as I am.

And for this specific recording,

I'll also recommend I am spaciousness,

As that will be a theme throughout the guided practice.

Another sankalpa could come to mind.

Listen to what truly comes up,

What feels true.

Take a few moments to breathe and listen for your sankalpa.

This next portion of the practice will begin systemic relaxation of the body,

Stretching out and tensing and then systematically releasing different portions of the body.

So for each portion of the body that we go through,

On the stretching and lengthening and clenching of the muscles,

That will go on the inhale and on the hold.

And when we release the body or release the hold,

We will exhale.

With our arms and legs,

We'll be lifting them up off the ground just slightly.

So when you exhale,

Just fully let that limb go limp.

Let it fall to the floor on a pah,

Exhale.

So let's begin.

Wiggle the right foot and ankle,

Rocking the leg from left to right,

Stretching out the leg from hip to toes.

Deep inhale and squeeze the foot,

Curling the toes,

Tightening the leg,

Tight,

Tight,

Tight,

Lifting the foot and the leg.

Hold,

Exhale,

Release.

Wiggling the left foot and ankle,

Feeling into the leg from hip to toes,

Stretching the leg out,

Inhale,

Squeezing the foot together,

Curling the toes,

Tightening the leg,

Lifting the foot and leg,

Tight,

Tight,

Tight,

Hold,

Exhale,

Release.

Feel into the hips and butt,

Pelvis region.

Deep inhale and tighten the butt,

Squeezing as much as you can,

Hold,

Hold,

Hold,

Tightening the groin,

Exhale,

Release.

For the abdomen and chest,

We'll relax through using the breath.

So starting with the tummy.

Breathe into the belly on a deep,

Slow breath,

Inhale,

Fill the abdomen with air like a balloon,

Filling up with air just to the tummy.

When you feel like you can't take it anymore,

Sip in a little bit more air,

Hold,

Open mouth,

Exhale,

Release.

A few rounds of regular breathing.

This time with the chest,

This time isolating air to the rib cage and upper lungs,

Inhale slow and deep,

Expanding the chest like a barrel,

Taking in a little bit more.

When you feel as full as you can be,

Sip in a little bit more,

Hold,

Hold,

Hold,

Open mouth,

Exhale,

Release.

Wiggling the right hand and fingers,

Stretching out from shoulder to fingertips.

Inhale and tighten the hand into a fist and clench tighter,

Lifting the arm up off the ground a few inches,

Hold,

Hold,

Hold,

Tight,

Exhale,

Release.

And wiggle the left hand and fingers,

Stretching out from shoulder to fingertips,

Lengthening the arm,

Lifting a few inches off the ground,

Inhale and tighten the hand into a fist,

Clench tighter,

Tighter,

Tighter,

Hold,

Hold,

Hold,

Exhale,

Release.

Roll the head gently from left to right,

Come back to center.

Start to stretch out the face by wiggling the muscles of the tongue,

Wiggle the nose and eyebrows.

On a deep inhale,

Scrunch up the face all towards the nose,

Like you're making a sour face,

Tight,

Tight eyes,

Scrunch nose,

Lips,

Cheek,

Hold,

Hold,

Hold,

Exhale,

Stick out the tongue and release.

Relax the face again.

Make any minor adjustments that you need with the body to get back into a comfortable Shavasana,

One where you can commit to being as still as possible.

Make any final movements that the body desires in the next few breaths.

Now we'll mentally scan the body to further settle our awareness.

Remembering our commitment to stay still,

When I name a part of the body,

Feel into it without moving,

Put your complete attention on it.

And for this practice,

We'll envision this part of the body bathed in golden light,

A warm,

Spacious golden light,

As much as you can visualize that filling each piece of the body.

Also we'll remember our sankalpa,

Remember to stay awake if possible,

And keep the body still.

We'll begin our body scan now.

The right toes,

From big toe to pinky toe,

Bathed in golden light.

The pad of the right foot.

The arch of the right foot.

Relaxing the arch of the right foot.

The heel of the right foot.

The top of the right foot.

The whole right foot in golden light.

Totally relaxed.

The right ankle.

The shin.

And the calves.

The top of the right knee.

The back of the right knee.

The right inner thigh.

The right outer thigh.

The whole right leg.

Totally relaxed,

Bathed in golden light.

The left toes.

From the left big toe to pinky toe.

Totally relaxed.

The pad of the left foot.

The arch of the left foot.

The heel of the left foot.

The top of the left foot.

The entire left foot in golden light.

Totally relaxed.

The left ankle.

The shin,

The calves.

The top of the left knee.

The back of the left knee.

The left inner thigh.

The left outer thigh.

The whole left leg.

In golden light.

Relaxed.

Both legs bathed in golden light.

The pelvis,

Genitals.

Completely relaxed.

The lower back in golden light.

The lower belly in golden light.

The sides of the body in golden light.

The rib cage.

The upper back.

Totally relaxed.

The whole spine in golden light.

The armpits.

Completely relaxed.

The upper arms.

The shoulders.

Both elbows.

Outside of the forearms.

The inside of the forearms.

The wrists.

Palms of the hands.

The backs of the hands.

The thumbs.

Forefingers.

Middle fingers.

Ring fingers.

Pinky fingers.

Both hands totally relaxed in golden light.

This light swirls over and throughout the body.

Light from the spine spreads to the jaw,

Tongue,

Ears,

Back of the head.

Golden light pooling around the head.

The lips,

Cheeks,

Nose completely relaxed.

The left eye.

The right eye.

The forehead.

Crown of the head.

The whole head.

The whole body.

Completely relaxed in golden light.

The entire body consumed by this golden light.

It illuminates the spaciousness of the body.

It is as spacious as the air around you.

Feel the boundary of your skin being paper thin.

Barely feeling separation between you and vast spaciousness.

And in this spaciousness,

Remember your sankopa.

It is true and present.

You are resting in golden light,

Resting in yobanidra.

Gentle bell will ring to bring your attention back to this time and space.

And I will instruct the conclusion of the practice.

But for now,

Enjoy this experience of yourself practicing yobanidra,

Experiencing spaciousness.

Come back to this time and space slowly.

Noticing the sound of the bell,

My voice.

Noticing your breath.

When you're ready,

Deepening the breath.

Gently wiggle the fingertips and toe tips.

Bringing the arms up and stretching out from fingertips to toe tips.

Leaving the right arm up,

Bending the left knee and roll on over to the right side.

Staying here for a few breaths.

Or using the left hand and arm to gently push yourself up to sit.

I will ring the bell again to signify the end of instruction.

And feel free to sit as long as you like to notice the effects of your yobanidra practice.

May it be of benefit for all beings.

A anguish of life.

Reviews

Beautiful yiga nidra practice✨️
Thank you kindly,very healing✨️
Namaste 🙏🏼✨️🪷 🕯☆°•♡~

Great relaxation. Thanks

Very relaxing, Thank you

Great thanks