Yoga Nidra For Deep Rest

This is a 22-minute Yoga Nidra practice, taking you on a sweet journey through the layers of the body. Visualise images and colours of the chakras, hear the soothing sounds of nature, allow yourself to let go as you immerse yourself into a state of deep rest. Recorded live under a beautiful bodhi tree, in one of the most sacred grounds of Sri Lanka.

Transcript

Begin by laying on your back,

Setting up in Shavasana.

If you're cold,

Place a blanket over your body and if you need extra support for your lower back,

Place a bolster or pillow underneath your knees,

Perhaps an eye pillow over your eyes,

Moving into that comfortable Shavasana.

Legs and arms spacious,

Away from the midline,

Palms rolling up to face the sky,

Feet falling open to the sides,

Feeling balanced on the left and right side.

Settling your body now,

Scanning for any places that feel tight or tense,

Allow yourself to relax so the weight of your body is dropping down,

Down into the earth.

Your body is supremely comfortable and ready to let go of any movements,

Feeling a sense of relaxation flowing down into your body.

Once you're ready,

Begin to close the eyes.

Give yourself permission to enter this practice of deep rest and allow my voice to be absorbed into your body so we can bypass the active mind,

Taking a deep breath in and sighing it out on the exhale.

Let's do that twice more to assist the body in letting go.

Deep breath in.

Bring your awareness now to the body parts that are in contact with the earth,

Witnessing your body letting go,

The feeling of your body almost melting into the earth.

Feel the back of the head,

Backs of the shoulders,

Backs of the arms,

Hands,

Lower back,

Buttocks,

Thighs,

Calves,

Heels,

All releasing into the support of the earth.

Be aware of your surroundings,

Allowing things to just be as they are,

Natural breath,

Feeling your breath from the nostrils down to the belly,

From the belly back up to the nostrils.

Begin to settle your gaze into your heart.

Allow a heartfelt prayer,

Your sun kalpa to rise to the surface,

A prayer that you have for yourself or a loved one.

Affirm this prayer,

This time to yourself as though it were happening.

Allow your attention to circle onto your breathing,

Becoming ever so present to each and every breath,

To each and every inhale and exhale,

Witnessing the whole body lying in Shavasana,

Witnessing the breath flowing in and out,

Rising up in the body as you inhale,

Rising back down as you exhale.

As the body begins to slip away,

Send the energy body radiating with prana,

With life force.

Bring your awareness now to the feeling center of your brow,

Feeling a presence into that deep space,

Also the physical eyes,

All the intricate muscles that surround the eyes,

Allowing the eyes to fall back into the skull,

Feeling the skull fall back into the earth,

Feeling heaviness in the back of the head,

Softening the jaw,

Tongue broadening into the mouth,

Deepening into the throat.

Notice presence there.

As we move through the body,

Notice your own unfolding,

Notice your own releasing.

Bringing awareness to the top of the shoulders and down into both arms,

Feeling into your palms a sense of presence there,

Into all of your fingertips,

Softening into your lungs,

Your heart,

Your organs,

Back of the body touching the earth,

A releasing,

A relaxing down into both buttocks,

Both legs,

All the way into the soles of the feet.

Feel the entire back body and front body from the crown of the head to the soles of the feet,

Resting deeply in Shavasana.

Now imagine you're breathing in white light.

As you breathe in white light,

It starts to fill your body with lightness and softness,

Beginning from the crown,

Breathing this white light down into your arms,

Both arms,

Fingers,

Fingertips,

Bringing this light all the way into your torso,

Pelvis,

Down into your hips,

Hips,

White light feels up into your thighs,

Knees,

Shins and down into the soles of the feet.

Bring your awareness to the left nostril,

Visualize the breath entering the left nostril on the inhale and visualize the breath exiting the right nostril on the exhale,

Visualize right nostril inhale,

Visualize left nostril exhale,

Inhale left,

Exhale right,

Inhale right,

Exhale left,

Inhale left,

Exhale right,

Inhale right,

Exhale left,

Continuing on your own side to side for the next few moments,

Allowing your body to completely rest in the stillness and simply be in the experience of alternate nostril breathing.

Returning to natural breathing,

As you notice the body,

Notice what feels relaxed and receptive,

Where in your body do you feel completely at ease,

Resting into that ease,

The heaviness of the body,

Exploring the polarities of being,

Starting with the heaviness of the body again,

Notice the body being so heavy,

Heavy like lead,

Feeling heaviness in both arms and legs,

Feet heavy,

Thighs and hips heavy like the base of a mountain,

Whole body heavy,

Falling back like a giant tree,

A giant tree trunk falling into the earth,

Feeling to the opposite sensation of weightlessness,

Feeling to the body that is weightless,

The space in the skull,

Space in the chest,

In the pelvis,

Space in the legs,

Weightless,

Feeling spacious and airy,

Can you sense any warmth in your body,

Scan and seek any sensations of warmth,

Perhaps in the palms or in the nostrils as you exhale,

Warmth in between the legs,

Feeling of warmth,

Now sensing the opposite,

Feeling of coolness,

Coolness perhaps in the first part of the breath that enters the body,

Feeling cool,

Now can you imagine the body sinking,

Can you remember a time when you experienced a sinking feeling,

The body sinking so deep into the fragrant soil of the earth,

Like a pebble at the bottom of the pond,

Sinking,

Now imagine the sensation of floating,

Rising up to the surface like a light feather floating up into the air,

Thighs,

Hips,

Knees,

Calves,

So airy they could drift away from the rest of the body,

Shoulders,

Arms,

Wrists and hands,

Light like a cloud,

Light ever-essent,

Imagine the feeling of tiredness,

Scan your way down your body,

Locating any areas that feel tired,

Overworked,

So tired you can barely stay awake,

Feeling the opposite sensation of being awake and vibrant,

Travelling around your body where you can feel energised,

Active or perhaps remembering a time where you felt so alert,

Full of passion,

Full of zest for life,

Visualising your whole body resting in shavasana,

Clearing the mind of any clutter,

Be aware of the rising and falling of the breath,

Now visualise the colour red,

A deep earthy red covering your feet,

All the way into your legs,

The colour orange,

A brilliant orange at sunrise,

See the colour yellow,

A field of long stemmed sunflowers,

Bright,

Illuminating at your solar plexus,

Torso,

Picture the colour green,

Rolling mountains,

Hills of rich green grass,

Picture the colour blue,

Open vast blue sky moving into the throat,

The colour indigo,

A mix of deep blue and violet covering your third eye,

Space between the eyebrow,

Visualise a white light,

Bright as the full moon,

Illuminating down from the crown of the head,

Visualise white light at the crown,

Indigo at the third eye,

Blue at the throat,

Green at the heart,

Yellow at the solar plexus,

Orange at the pelvis,

Red at the base of the spine,

All the way down to the soles of the feet,

Be aware of your whole body lying in Shavasana,

Feel radiant sensation in your right leg,

In your right foot,

Feel the presence of your being,

Feel radiant sensation in your left leg,

Left foot,

Presence of your whole being,

Feel both legs simultaneously of liveness,

Notice the breath breathing itself and the body being breathed,

Breath gently moving in,

Breath gently moving out,

Notice your whole body as pure energy radiating with luminosity,

Bring your awareness to the space of the third eye,

The point between the brow as though you were planting a seed,

Plant your heartfelt prayer,

Sankalpa deep into your third eye,

Affirming it three times,

Feeling as though it were true,

Feel as though it were already happening,

Feel from the crown of your head to the soles of your feet,

Resting in the backdrop,

Resting in the space of peace,

Bathing in silence,

Simply being,

Allowing yourself this deep rest,

Unconditional rest,

As you call your body back into existence,

Feeling nourished,

Feeling soothed,

Feeling a sense of well-being,

Notice your whole body lying in shavasana,

Notice the outline of your body,

Taking a deep breath into your belly,

Belly expands,

Exhale belly softens,

Breathing into your belly,

Calling your energy back in,

Sweetly stretching out into your feet and arms,

Bringing movement into the fingers and toes,

Revelling in the sensations of deep rest for a few moments more.

Stream.

Reviews

So beautifully lead and gently paced. I really appreciated the guidance though the chakras . thank you 🙏

Beautifully guided thank you, feeling deeply restful 🙏🏻 Namaste from Module 10 with Ally. 🧡

Loved this yoga nidra! Such a beautiful voice and wonderful pacing 🤍

Lovely nature sounds were great at putting me to sleep!!!!

Beautiful! I love the chirping wildlife in the background too. Thanks Jules

I was so relaxed by the end! I enjoyed the different ways you wove breath through the guidance. Thanks for this sweet nidra 💖

Wonderful as always Zoe, helping me to let myself rest and be. Many thanks and Blessings. 🕊✨💗

Jules thank you so much for this. It was truly beautiful. Your voice is a sweet gift upon the ears, and bestows such healing upon the listener

Thank you. That was a blissful meditation

Jules, this was beautiful. I loved the journey through the chakras. I feel simultaneously vibrant and deeply restored 🙏🏼🥰 thank you

It was so beautiful, relaxing and inspiring