Yoga Nidra For Deep Rest

This deeply relaxing and soothing Yoga Nidra is perfect for those who are exhausted and cannot seem to get on top of their tiredness. A perfect practice to end the day with and wake up the following day feeling refreshed and rejuvenated.

Transcript

Lying down on your back somewhere comfortable,

Perhaps on your bed or on a very soft mat on the floor.

Give yourself a few moments to really tune in and notice your breath.

If you are exhausted or anxious,

I want you for now to let go of those labels and those words like,

I'm so tired or I'm so worried.

Let go of those words and what those words mean and their connotations.

And instead just really tune in to how your body feels without labels.

Notice the sensations that are arising in your body.

Perhaps one side of your pelvis feels heavier on the floor than the other.

Maybe you can observe some sensations in your shoulders.

Perhaps your jaw feels tight.

Notice what's physically happening without judgement or labeling.

Just really encouraging you to be in your body.

Now I want you to make your breath a little bit bigger.

I want you to inhale,

Feel your belly rise.

And as you exhale,

Just allowing gravity to take you a little deeper.

Inhale,

Belly,

Ribs,

Chest fill up.

Breathe in big.

And as you exhale,

Think surrender.

Big inhale.

Exhale.

Just simply release.

You can be breathing out of the nose or mouth.

It's totally up to you.

Just take yourself through a few more deep rounds.

Just challenge yourself to inhale just a little bit deeper than you normally would.

And as you exhale,

Just let go of those labels.

Inhale just a little bit deeper than you normally would.

Exhale,

Really feel like you're letting it go.

Last two breaths.

Deeply breathing in.

Exhaling all the way out,

Letting go.

Inhale,

Breathing in,

Inviting sensation into the body.

Feeling whatever you need to feel and big exhale will give yourself permission to release as you breathe out.

And let your breath just do what it will now.

Allow it to return to its natural state.

Give yourself permission to let go and be taken over by something greater than you right now.

Set yourself up to simply surrender,

To let go,

To be overcome.

Feel your heels resting on the earth beneath you.

Notice where your heels make contact with the mat or the floor or the bed.

I want you to feel your right heel.

Just send your awareness into your right heel.

Without moving it,

Just imagine a little neuron in your right heel.

Without moving it,

Just imagine the little neurons in your brains just making their way down to your right heel.

Feel the right heel.

Notice the right heel in your awareness.

Feel the sole of the right foot.

Holding your awareness at the top of the right foot.

Send your awareness now to your big toe of your right foot.

Feel your big toe on your right foot.

Now your second toe,

Third toe,

Fourth toe and fifth toe.

Send your awareness to your right foot as a whole.

Let gravity work a little more.

Let it go just that little bit deeper.

Send your awareness now to your right calf.

Feel the front of your lower leg,

Your shin.

Send your awareness to the back of your lower leg.

Notice where the calf is in contact with the surface that you're lying on.

And just simply think,

Let go.

Now bring your awareness to your right knee.

I want you to imagine your right knee just softening and unwinding.

Feeling it instantly relaxing and slackening.

Feel your awareness in your right knee.

Bring your awareness to your right thigh bone.

Feel the front of the right thigh,

Feel the back of the right thigh.

Feel the front of the right thigh,

Feel the back of the right thigh where it's in contact with the earth beneath.

Hold your awareness of the whole right thigh.

And just simply think,

Let go.

Send your awareness into your right seat where it's in contact with the surface beneath.

Think of gravity having a greater and greater effect.

Just feeling this sense of surrender and letting go.

Now bring your attention to your left seat.

Feel the left sit bone heavy,

Left side of the body heavy.

And feeling that left side,

That left seat just surrendering and melting down to the earth beneath.

Bring your awareness to your left thigh.

Feel the top of the left thigh and the bottom of the right thigh.

Feel them apart and then together.

Feel the left thigh getting heavier.

Let gravity pull you down.

Feeling the left thigh sinking and melting to the earth.

And bring your awareness to your left knee.

Imagine the whole knee softening,

The tissues receiving more slack,

More space.

Just allowing the left knee to let go and surrender.

Just allowing the left knee to let go and surrender.

Bring your awareness to your left shin.

And top of the lower leg.

Bring your awareness to your left calf.

Feel the top and bottom of the legs separately.

Then bring your awareness to them together.

And say to the lower left leg,

Let go.

Feel the left heel on the ground.

Let it be heavy.

Feel the sole of the left foot,

The top of the left foot.

Allow the left foot to let go and to surrender.

Send your awareness into your left big toe.

Second toe.

Third toe.

Feel your awareness in your fourth toe.

In your fifth toe.

Feel the whole left foot letting go.

Feel both legs completely relaxed.

Now bring your awareness to your belly.

I want you to imagine your stomach just unraveling.

So often we talk about anxiety and the stomach being in knots.

Just imagine your stomach getting softer,

More relaxed.

Feel slack coming into all the tissues and muscles and the organs.

Visualise the stomach uncoiling.

The tissues uncoiling,

Getting more slack,

More relaxed.

Visualise the stomach softening.

And just simply allow it to let go.

Now bring your attention to the back of your neck.

I want you to gently,

Very gently think of lengthening the back of your neck.

So the back of your skull lengthens away from your heart.

Ever so gently.

Ever so slightly.

So maybe your chin dips slightly.

Bring your awareness into your right shoulder now.

Let it get heavier with gravity and just feel it relax.

Bring your awareness into your right bicep.

Right top of the bicep.

Let gravity have an impact on your upper arm and feel it relax.

The way your right upper arm is in contact with the floor or the earth beneath.

Bring your awareness now into your right elbow.

Simply relax.

Right forearm.

Right elbow.

Right elbow.

Simply relax.

Right forearm.

Just relax.

Bring your awareness to your right wrist.

Relax.

Bring your awareness to the palm of the right hand.

To the back of the right hand.

Feel.

Feel and hold your whole hand in your awareness.

Bring your awareness to your right thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Feel your whole palm relax.

Feel the whole right side of your body.

Let it unwind and coil.

Get heavier.

Relax.

Bring your awareness to your left shoulder.

Feel it heavy on the earth beneath.

Take your awareness to your left bicep.

Feel the top of the arm.

And the bottom of the upper arm.

Feel your whole upper arm relax.

Bring your awareness to your left elbow.

Relax.

Left forearm.

Relax.

Bring your energy to your left wrist.

And relax.

Bring your awareness to the left palm.

And relax.

Bring your energy to the back of the left palm.

And let the whole left hand now relax.

Bring your awareness into your left thumb.

Left fourth finger.

Middle finger.

Ring finger.

Little finger.

Feel the whole left hand of your awareness.

And relax.

And relax.

Left arm relax.

Left side of the body.

Let it get heavier and heavier.

Feel it unraveling and relaxing.

Now visualize a little more space appearing between all of your organs.

So everything's floating a little bit further apart.

Let gravity continue to sink you down and get heavier and heavier.

Without manipulating or altering the breath.

Just as you breathe see if you can find space where you don't really need to breathe in again for a couple of moments.

Feel the whole body weighted down.

Bring your attention to your right eye.

And relax.

Bring your attention to your right eye.

And relax the space behind your eye.

And bring your awareness to your left eye.

Relax the eye but also the space behind the left eye.

Feel your left cheekbone relax.

Right cheekbone relax.

Feel your lips and jaw slacken and relax.

Feel the back of your head on the floor and think relax.

Feel the space between your eyebrows,

The third eye centre.

And just simply relax.

And now visualize on the screen of your mind just the following things for a few seconds each.

The colour blue.

Looking out the window seeing a snowfall on a snowy day.

Across the window seeing a snowfall on a snowy day.

Across above a church.

Baby laughing.

The sun shining.

You smiling.

The colour purple.

A golden sunset.

A golden sunset.

The Buddha smiling.

And just feel yourself and let yourself be held in the most nourishing ocean that's just vast intelligence.

Where everything is uncoiled,

Loose,

Slack and supported at peace.

Till your whole body relax.

Allow yourself to feel heavy like lead.

Feel like you're being breathed.

And cultivate the suffer sense that your body is recharging,

That it's refuelling.

Just held in this healing space.

And just taking the next fifteen seconds to relax.

And just taking the next fifteen or twenty breaths just to refuel as much as possible.

Imagine every body part recovered,

Refuelling,

Revitalized.

Every cell refuelling and renewing.

Every thought you've ever thought renewing and turning into something more gentle.

And then slowly just start to invite some movement into your body.

And just let yourself be held in the most nourishing ocean that's just vast intelligence.

And just let yourself be held in the most nourishing ocean that's just vast intelligence.

Start to invite some movement into your body.

Wiggle your toes,

Stretch out your fingers.

Moving very slowly to draw one knee in and then the other into your chest.

Wrap your arms around your legs,

Give yourself a squeeze.

Roll to one side of your body and you can use your forearm as a pillow.

Roll to one side of your body and you can use your forearm as a pillow.

And just rest there for a few breaths.

And as you're ready slowly press yourself up into a comfortable seat.

Finding a tall spine.

Just bringing your hands to prayer in front of your chest.

And breathe in.

And as you exhale tip your chin and let the back of the neck soften.

Just melting into a gesture of gratitude,

Relief and receptivity.

And just simply absorbing the benefits of this deep,

Deep practice.

Reviews

As you tend to have a perfect knack for - this sent me to blissful relaxation. I appreciate your thoughtful meditations.

Very pleasant and refreshing

Wow! This is an exquisite yoga nidra practice. I couldn’t believe it was only 20 minutes long. I loved it, thank you 🙏

Wonderful! I have a newborn baby
This 20 minute practice (I try to do it once or twice during the day) helps me deal with the sleep deprivation. Bless you ❤️

Wow. V good yoga nidra. Really worked. Recharged. Rebooted! Relaxed amd refreshed. Rachel’s voice is just perfect for this.

I liked the attention to the breath and the movement at the end of the meditation

This has such a good description of & guidance on deep breathing at the start of the exercise. It made the deep breathing relaxing.
I came here after catching the end of your live event on 9\16\22. Your explanation of how cortisol masks pain, pain shows up when we relax, so we create stress to have more cortisol to mask the pain again--was illuminating & encouraging. You're knowledgeable about your subject & very clear in explaining it. Thanx! 🙏

Thank you kindly for this guided practice✨️
Namaste🙏🏼✨️🕯🕊🌟

So beautiful and nurturing. Thank you! 🙏💙✨✨✨

Excellent, I was so anxious but didn't quite realise it. Now I'm so much better. Thanks!!

I loved that SO much. Thank you!

Amazing! I went so deep into it,I really needed it!🙏🏼

Just what I needed:) your voice is amazing!
Thanks

Amazing, thanks Rachel.

Marvelous! Thank you. 🙏

So simple yet very effective. Thank you, I love it

This was perfect for my afternoon wind down. It calms then revitalizes the senses.

Beautiful. Thank you 🙏🏻

Lovely, just what I needed. Thanks 🙏🏽

So nourishing and calming! Many thanks 🙏.