Deep Rest Yoga Nidra

Experience deep rest in this yoga nidra designed to promote peaceful sleep and gentle healing. Let yourself drift off, no need to stay alert. Be that effortless presence where breath, body, and mind are happening in your presence.

Transcript

Lie flat on your back,

Feel your body stretched out.

Feel your head in a straight line with your body.

Have your feet apart,

Your arms beside your body,

And your palms facing up.

Make sure you're really relaxed and comfortable.

Now close your eyes.

You want to try and keep as still as possible during Yoga Nidra.

Remember,

You're not going to sleep.

You're going to remain awake all through the session.

So just now say to yourself,

I will not sleep.

I will remain awake.

Please follow my voice with full awareness and feeling.

If your mind gets distracted during the practice,

Don't worry.

Just bring it back to my voice and continue the practice.

Now take a really deep breath.

Feel that breath in your belly.

And as you breathe in,

Feel the coolness and calmness spreading throughout your body.

As you breathe out,

Feel your cares and worries flowing out of you.

Become aware of your body and relax completely.

Relax your body mentally.

Now be aware of the sounds in the room.

Allow your hearing to follow the sounds for a few seconds.

Playing from sound to sound without trying to name them or identify them.

Develop awareness of the room itself.

The four walls,

The ceiling,

And the floor.

Be aware of your body lying on the bed.

Visualize your body lying down.

Feel the sensations of your whole body lying down.

Your whole body lying on the bed.

Say to yourself mentally,

I'm going to practice yoga nidra and I'll remain awake all through the session.

Now it's time to make a resolve.

Something that you really want to achieve from this session can be a statement like,

I will feel calm,

I will fall asleep easily,

I'll remain relaxed.

Whatever you feel really touches you for this particular session.

And then once you have that phrase in your mind,

State that affirmation mentally three times with feeling and awareness.

Now I'm going to take you through a rotation of consciousness where we move to different parts of the body and we relax them.

Make sure that in this process you focus your mind on the parts of your body and don't worry about your breath.

You're going to relax each part of your body in turn.

During this exercise it's helpful to see your body as an object and your mind as an instrument directing the flow of energy into your body.

As you go through the steps of relaxing a specific part of your body,

Imagine that energy is flowing through this part,

Relaxing and revitalizing the whole part.

And just let your breath do what it needs to do.

Remember to remain alert.

Become aware of your right hand,

Your right hand thumb,

Your second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Lower right arm,

Upper arm,

The shoulder,

The armpit,

The right side of the torso,

The right upper leg,

The lower leg,

The ankle,

The right foot,

The right toes.

Move your awareness to the left side,

The left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Lower left arm,

Upper arm,

The shoulder,

The armpit,

The left side of the torso,

The left upper leg,

The lower leg,

The ankle,

The left foot,

The left toes.

Become aware of the right shoulder blade,

The left shoulder blade,

The right buttock,

The left buttock,

The spine,

The whole back.

Become aware of the front of the body.

Feel the thighs,

The belly,

The chest,

The fronts of the shoulders,

The neck,

The face.

Scan all the way up the front of your body from your toes to the crown of your head.

Now go to the top of your head.

Become aware of the top of your head,

Your forehead,

Your right eyebrow,

Your left eyebrow.

Feel the space between the eyebrows.

Be aware of your right eye,

Your left eye,

The right ear,

The left ear,

The nose,

The lips,

Your throat,

The right side of your chest,

The left side of your chest,

The middle of your chest,

The navel,

The lower belly.

Move to your right leg,

Then your left leg.

Feel both legs together,

The right arm,

The left arm,

Both arms together,

The back of the body,

The front of the body,

The head,

The whole body,

The whole body,

The whole body,

The whole body.

Are you awake?

Tell yourself,

I am awake.

Total awareness,

Awareness of the whole body,

The whole body lying down.

See your body lying down.

Visualize your body lying down.

Become aware of your breath.

Feel the natural rhythm of your breath.

Feel your breath natural and spontaneous.

Don't force your breath.

Just watch it.

Watch your breath.

Now awaken the feeling of lightness as if the body is made of caution.

Your body seems to be floating away from the bed.

Next,

Feel the body getting heavy.

So heavy it's sinking into the bed.

Feel your head heavy,

Your arms,

Your torso heavy.

Feel your legs heavy and your feet heavy.

Your whole body is heavy.

Feel your whole body heavy,

Sinking into the bed.

Heavy,

Heaviness,

The whole body is heavy.

Now awaken the sensation of heat,

The experience of heat,

The whole body hot.

And now feel cold,

Cold in the body.

Now feel your body is becoming alert.

You are so alert.

Feel yourself becoming alert.

You are awake.

You are awake.

You are awake.

Now I'd like you to focus on some images.

These images are designed to bring the mind into a one-pointed focus so that it has nothing else to be with.

This helps to relax your mind.

Imagine a mountain and now a river.

See the ocean,

The temple.

See a flower and then a child.

Gaze into the face of an old woman.

See a rabbit,

A candle,

A tree,

Fire,

A smooth lake,

The desert,

A stone,

Crystal.

The moon rising and the sun setting.

A waterfall,

A bird flying from a branch,

A swan gliding,

A butterfly flying,

Wind rustling leaves,

Stars in the sky,

A rose opening.

Keep moving into your own imagery.

Feel all the emotions and memories and sensations associated with these images.

No matter what the image is,

Bring all your attention there.

Now imagine yourself in your favorite place.

Look around you.

Look at all the things that you see in your favorite place.

Notice how you feel.

Notice your thoughts.

Feel calm and relaxed here.

Calm and relaxed in your most precious place,

Your favorite place.

Feel the meaning,

The meaning that you've placed on this special swan.

Enjoy it and be relaxed.

Be relaxed.

Get more and more relaxed.

More and more relaxed.

Now,

Once again,

Come to your resolve,

Remembering what you told yourself at the beginning of our session.

And repeat three times with feeling an emphasis you'll resolve,

Consciously directing the unconscious mind to this simple goal.

Now begin to take normal,

Natural breaths.

Let the breath be so relaxed.

And feel your body stretched out on the bed.

Be aware of your physical body.

And become aware again of the room,

The floor,

The walls,

The ceiling.

And notice all the noises in the room.

Be completely external with your mind,

All your senses awake.

But don't hurry to open your eyes.

Lie quietly until your mind is completely awake and externalized.

And then slowly coming back,

Moving your fingers and your toes.

You can reach your arms up over your head,

Reach your feet away.

You can roll onto one side.

And just slowly open your eyes.

Reviews

Great yoga nidra felt really relaxed almost drifted off. Namaste 🙏 🪷🕊📿🫶✨️🧘‍♀️🙏