Yoga Nidra Meditation - Your Guide

Yoga Nidra meditation is known as psychic sleep and will allow you to bring your body to a place of rest whilst still accessing your deep consciousness. This particular practice has a visualisation which allows us to meet our guide and receive messages of love and support.

Yoga Nidra is best practised in Shavasana, allowing the spine to be straight. If you need extra support, please feel free to use a bolster or pillow under your knees and head.

Transcript

Welcome to your practice of yoga nidra.

Yoga nidra is the act of hearing and the act of feeling.

Find yourself somewhere to be completely comfortable and undisturbed.

If you become distracted during the practice simply come back to my voice.

Just laying your body down now allowing your spine to be completely straight.

Your palms to face to the ceiling and your feet to fall away from your body.

Your awareness now to your breath.

Awareness to the rise and fall of the belly.

Bringing awareness to your feet and allowing the breath to enter the soles of your feet coming up all the way through your body.

All the way through your body to your crown.

As you exhale exhaling from your crown all the way down through your body down to your feet.

Allowing the breath to flow through the body with grace and ease.

And as you breathe in breathing in calm and as you breathe out breathing out stress and tension.

Just allowing the breath to flow and as your body is breathed feeling yourself relax become heavier more peaceful.

Bring awareness to your heart space in the center of your chest.

Becoming aware of this life-giving organ.

Becoming aware of this place of unconditional love.

And as you continue to breathe feeling this unconditional love beginning to spread throughout your body.

Becoming aware of your body if there's anywhere you're holding tension or tightness pain or discomfort.

Just sending there a loving breath and allow it to be completely nurtured.

Completely filled with unconditional love.

And as you continue to breathe feel your body feel your essence begin to expand expanding beyond your physical shell.

Allowing any barriers to simply drop away.

Expanding becoming weightless into this entire space you're in.

Just allowing this unconditional love now to flow beyond this room and out into the entire universe.

Sending out love and healing to all of those in need.

And now become aware again of yourself.

Becoming aware of your sense of hearing.

And allow your hearing to become laser focused.

Moving beyond the sounds in this room to the sounds far away in the distance.

Aware of the most distant sounds you can hear moving from sound to sound.

And now bringing your sense of hearing much closer to the sounds inside this room.

The sounds just around your body.

Now become aware of the room you're lying in.

Become aware of your body.

Become aware of the floor.

Become aware of your body lying on the floor.

And now bring into your awareness your sankalpa your resolve your I am statement in the present tense of how you truly would like to feel to be.

Repeat your sankalpa three times now with feeling and awareness and total commitment to yourself.

Now we move our awareness away from the emotional body to the physical body.

Become aware of your right hand feel your right hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand the wrist the lower arm elbow upper arm shoulder armpit waist hip thigh kneecap shinbone ankle heel sole of the foot top of the foot big toe second toe third toe fourth toe fifth toe the whole right side of your body relax.

Bring your awareness now to your left hand left hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand the wrist lower arm elbow upper arm shoulder armpit waist hip thigh kneecap shinbone ankle heel sole of the foot top of the foot big toe second toe third toe fourth toe fifth toe the whole left side of your body relax.

Now we move to the front of the body starting with your head your forehead your right eyebrow your left eyebrow the eyebrow center right eyelid left eyelid right eye left eye right ear left ear right cheek left cheek the bridge of your nose the tip of your nose the right nostril the left nostril upper lip lower lip chin jaw throat right collarbone left collarbone right chest left chest middle of your chest the navel the belly the right hip the left hip the right thigh the left thigh the right knee the left knee right shin left shin right ankle left ankle right foot left foot the whole front of your body relax.

Now we bring our awareness to the back of the body starting at your feet right heel left heel right calf muscle left calf muscle back of the right knee back of the left knee right hamstring left hamstring right buttock left buttock lower back middle back upper back right shoulder blade left shoulder blade back of the neck back of the head top of the head the whole of your back relax.

Bring your awareness now to the whole of your right leg the whole of your left leg both legs together the whole of the right arm the whole of the left arm both arms together the whole front of your body the whole back of your body your whole right side your whole left side whole of your face whole of your head your legs arms back front right side left side head together the whole of your body together the whole of your body together the whole of your body together.

Relax now become aware of your whole body and the floor your whole body and where it comes into contact with the floor feel the meeting points between the back of your body and the floor the back of your head and the floor shoulder blades and the floor the elbows and floor back of your hands and the floor the buttocks and the floor the calves and the floor the heels in the floor your whole body in the floor your whole body in the floor your whole body in the floor relax.

Become aware now of your breath,

Feel the flow of the breathing in and out of your lungs.

Just allow the breath to move naturally as though someone else is doing it for you.

There is no effort,

Just awareness of the breath.

Now concentrate your awareness on the belly movements.

Your belly is rising and falling slightly with every breath.

With each and every breath it expands and contracts.

Concentrate on this movement in synchronization with your breath.

Be sure you are aware.

Be sure you are awake.

Now start counting your breath backwards from twenty seven to one.

Twenty seven belly rising,

Twenty seven belly falling.

Twenty six belly rising,

Twenty six belly falling.

Twenty five belly rising,

Twenty five belly falling and so on.

If you make a mistake or reach zero,

Just go back to the beginning and start again.

Cool.

Now cease your counting of your belly breath and bring your awareness to your chest.

Your chest is rising and falling slightly with each and every breath.

Become aware of this now.

Concentrate on the movement of the chest and start counting backwards from 27 to 1 in the same way as before.

27 chest rising.

27 chest falling.

26 chest rising.

26 chest falling.

25 chest rising.

25 chest falling.

And so on.

Move away from your counting now and awaken the feeling of heaviness.

Awaken the experience of heaviness in your whole body.

Become aware of heaviness in each part of the body as it is named.

Your feet,

Your heels,

Your calves,

Your thighs,

Your buttocks,

Your back,

Your shoulders,

Your arms,

Your hands,

Your eyelids,

Your head.

Your whole body is heavy.

Your whole body is heavy.

Your whole body is heavy.

Now move away from heaviness and awaken the feeling of lightness.

The experience of weightlessness in the whole body.

Your whole body is so light it is floating away from the floor to the ceiling and back again.

Become aware of lightness in each part of the body as it is named.

Your feet,

Your heels,

Your legs,

Your buttocks,

Your back,

Your arms,

Your hands,

Your shoulders,

Your head,

Your eyelids,

Your whole body is light.

Your whole body is light.

Your whole body is light.

Withdraw your mind now and concentrate on the space in front of your closed eyes.

The space we call Chittakasha.

Imagine before you a transparent screen through which you can see infinite space.

A space that extends as far as the eyes can see.

Focus on this dark space now and become aware of what arises in this space.

Allow your awareness to be completely detached.

You are simply the witness.

Imagine yourself now walking along a deserted road.

You are all alone and you feel the warmth of the sun on your skin.

Beside the road is a very high stoned wall.

You hear the sound of the birds chirping happily on the other side of the wall.

In the wall you come across a small door.

There is a handle which you slowly turn and the door opens easily and quietly.

You go through the door and discover there a small garden which is filled with beautiful flowers and many shady trees.

There are many colourful birds and butterflies that move easily within the garden.

It feels as though you are walking into a secret oasis.

One where you can completely be yourself.

You explore the garden and somewhere deep inside you find a seat.

You sit down on this seat and feel completely safe and supported.

As you look to the edge of the garden you see a gate.

At the gate there is someone waiting for you.

You know in this moment that this person is one of your guides.

You may be able to visualise your guide easily or it may be simply a feeling of deep knowing within you.

Your guide opens the gate and walks towards you.

They take a seat beside you and gently take your hand.

Here you sit together in silence in this tranquil and peaceful place.

Your guide has a message for you which may emerge as words,

Pictures or feelings.

Allow this message to come into your awareness and know that this is something you have been wanting to know for some time.

Become aware of this now.

Bring your awareness back to Chittakasha.

Back to the dark space you see in front of your closed eyes.

Watch the darkness that you see before you very carefully with detachment.

Do not become involved.

Just allow.

If thoughts occur let them come and go but continue watching this dark space.

Watch this space without judgement.

You are simply the witness.

Now is the time of the practice to remember your resolve,

Your sankalpa that you made at the beginning of your practice.

Repeat your sankalpa three times now in the exact same words with the exact same feeling with complete love and commitment to yourself.

Bring awareness now to your breathing.

Awareness to the rise and fall of your belly.

Awareness to your body lying relaxed,

Lying in perfect stillness,

In complete surrender.

Become aware of your body lying on the floor.

Aware of the room you are lying in,

The walls,

The ceiling.

Become aware of the noises in the room,

The noises outside the room.

Become aware of the temperature of the room you are in.

Aware of the clothes you are wearing.

Allow the breath to deepen in your body.

And as your breath moves throughout your body allow some gentle movement to return,

Beginning to move in the way that feels right for you.

And when you are completely aware and awake and back into this space begin to gently open your eyes,

Just beginning to make the movement a little bigger.

When you are completely present and re-grounded in your body begin to move throughout your day again,

Taking with you this feeling of peace and calm.

Hari Om Tat Sat.

Reviews

Fell asleep and missed half, again. The goal was rest and relaxation, so mission accomplished 🙏

Helen hi
That was really an enjoyably calming meditation .
Thank you so much for all the effort you put in in getting these Medi’s to Insight Timer and elsewhere .one has to admire this
Keep them coming Helen
Namaste
🙏🏻

Excellent nidra! thank you so much! I am grateful.

Helen, a wonderfully calming nidra. Thank you so very much.

Wonderful-thank you 🙏

That was incredible!

very peaceful meditation thank you