Yoga Nidra: I Am Enough

During the practice of Yoga Nidra, we induce a state of physical, mental and emotional relaxation. It is a sleep-based meditation technique used for effectively establishing new patterns in the mind and body, and creating harmony. This practice works at the deepest levels to release tensions, old patterns, conditioning, and self-limiting beliefs.

There is a component, pairs of opposites, during which you are guided through opposite emotions and sensations (including heavy and light, hot and cold, pain and pleasure). The intention is to experience these opposites from the seat of awareness, thus training the body and mind in how to move more easefully between these inevitable shifts. At any time during the practice, if you wish to come out, gently make fists with your hands, deepen your breath, and slowly open your eyes.

This practice is done lying down in the most supportive and comfortable position. The body temperature may drop, so be sure to have a blanket or warm clothing.

Transcript

Prepare for the practice of yoga nidra.

Lay down and make yourself as comfortable as possible.

Allow your feet to be a little apart and falling out to the sides.

Rest your arms slightly away from your body with the palms of your hands facing up.

Adjust your blanket and your clothes so that you can practice without moving and no physical discomfort.

The practice of yoga nidra is the act of hearing and the act of feeling and these are the only important things.

In dreams you have no control.

In yoga nidra you are the creator of the dream.

Say to yourself mentally,

I will not sleep.

I shall only listen to the voice.

Repeat quietly to yourself,

I will not sleep.

I shall remain awake and practice yoga nidra.

Give yourself some time to be calm and steady.

Take in a deep breath and as you breathe in feel calmness spreading throughout your body.

As you are breathing out say to yourself mentally relax and let go.

Become aware of sound.

Notice the sounds you can hear and let your sense of hearing operate like a radar beam.

Moving from one sound to the next.

Noticing a sound for a few seconds without attempting to identify its source or to understand it.

Simply allow your attention to move from one sound to the next.

Feel sound like a waterfall moving through your entire body,

Ringing in your ears,

Washing over you with ease.

Feel sound as sensation.

Now develop your awareness of the room you are in without opening your eyes visualize the four walls around you,

The ceiling above you,

The floor beneath you and the surface you are resting on.

Become aware of the existence of your physical body.

Total awareness of your body resting in perfect stillness.

Notice all of the physical meeting points between your body and the surface that's beneath you.

Become aware of your breath.

Notice the deep natural and spontaneous rhythm of your breath.

Without concentrating or putting in any effort simply watch your breath as it moves in and out.

Continue listening to me and know that you are breathing.

Notice any temptation to fidget or move.

Allow yourself as best you can to remain still.

The practice of Yoganidra begins now.

Say again mentally to yourself,

I am going to practice Yoganidra.

I will not sleep.

I will remain awake and still.

Now it is time to set an intention for your practice.

Your intention is a guiding principle and code that you want to live your life by.

Begin your intention with the words I am and then complete the sentence with a word that illustrates who you want to be.

Take a moment to think of your intention and then state it silently to yourself three times.

If an intention doesn't come to you in this moment do not worry.

Please share the following intention I am enough.

State this or your own intention three times silently to yourself.

Now let your intention go.

Now we will bring awareness throughout different parts of the body.

Your awareness and attention will move from one body part to the next.

Become aware of sensation in a body part as I mention it and then allow your attention to continue moving on from one body part to the next.

Start with your awareness in your right hand.

Become aware of sensation in your right hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger.

Feel the palm of your right hand,

Back of your hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Right waist,

Hip,

Thigh.

Notice sensation in your right knee,

Calf,

Ankle,

Heel.

Become aware of the sole of your right foot,

The top of your right foot,

Your right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring your awareness to your left hand.

Become aware of sensation in your left hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger.

Notice the palm of your left hand,

Back of your hand,

Your left wrist,

Lower arm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Waist,

Hip,

Left thigh,

Knee,

Calf,

Ankle,

Left heel.

Feel the bottom of your left foot.

The top of your left foot,

Your left big toe,

Second toe,

Third,

Fourth,

Fifth.

Become aware of the back of your body.

Feel your right shoulder,

Your left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

Your spine,

The whole of your back together.

Bring your attention to the top of your head.

Feel sensation in your forehead,

Right eyebrow,

Left eyebrow,

The space right between both eyebrows.

Feel your right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The inside of your right cheek,

The inside of your left cheek,

Nose.

Feel the tip of your nose,

Right nostril,

Left nostril.

Notice your upper lip,

Lower lip,

Chin,

Jaw,

Tongue,

The inside of your mouth.

Notice your throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

The middle of your chest,

Belly button,

Abdomen.

Become aware of the whole of your right leg,

The whole of your left leg.

Feel both legs together.

Notice your whole right arm,

Your whole left arm,

Both arms together.

Feel the whole of your back and the whole of your front,

The whole of your head,

Everything together,

Legs,

Arms,

Back,

Front,

Head.

Feel your whole body together.

Notice your whole body as one.

Bring awareness to your whole body and become aware of the space occupied by your body.

Notice your body and then the space that surrounds your body,

Body and space.

Feel how your body emerges into the space that surrounds you.

Become aware of your body and the surface that's beneath you.

Notice the meeting points between your body and the surface that supports you.

Bring your attention to your eyelids.

Feel the narrow line meeting between the upper and the lower eyelid.

Feel the sharp points where they meet on the outside and the inside.

Concentrate your awareness between your eyelids and then notice your lips.

Focus your attention on the line between your lips,

The gentle space between your lips and the corners of your mouth.

From your lips,

Bring your attention to your breath.

Become aware of the natural in and out flow of your breath.

Become aware of your navel rising and falling as you breathe in and out.

Become completely aware of your breath moving steady with ease.

There is no effort to your breathing.

Notice your navel as it rises and falls.

Inhale,

Navel rises.

Exhale,

Navel falls.

Maintain your awareness and begin to count your breath backwards as follows.

Navel rising 10,

Navel falling 10,

Navel rising 9,

Navel falling 9,

Navel rising 8,

Navel falling 8,

And so on.

Count to yourself mentally from 10 to 1 following the rise and fall of your belly.

Total awareness of breathing and counting.

The breath is slow and relaxed.

If you make a mistake,

Do not worry.

Simply start back at 10.

If you arrive at 1,

Simply start back at 10.

Continue counting on your own until you hear the sound of my voice.

Inhale,

Navel rising 10,

Navel falling 9,

Navel rising 9,

Navel falling 9,

Navel falling 9,

Now release the count of your breath.

Bring your awareness back to your body.

Begin to awaken a feeling of heaviness in your body.

Become aware of a sensation of heaviness throughout your entire body.

Your arms and legs become weighted and heavy,

Sinking into the floor beneath you.

The back of your head is heavy.

Your shoulders are heavy.

Your hips are heavy.

Your heels are heavy.

Heels are heavy.

Feel your whole body weighted,

Still and heavy.

And then allow that feeling to disappear and awaken a feeling of lightness in your body.

A sensation of lightness spreads throughout your entire body and you become weightless and free.

Feel your arms as if they begin to hover up and away from the floor.

Like a feather,

Your whole body becomes light.

As you inhale,

Your body fills with breath and space and you become weightless and free,

Hovering like a cloud.

Hovering like a cloud.

And now let that feeling go.

Awaken a sensation of bitter cold in your body.

Imagine you are walking on a cold floor in winter with bare feet.

The soles of your feet feel very cold.

You feel cold throughout your entire body,

Gently shivering.

Become aware of a sensation of coldness in your whole body.

And then let that feeling go.

Begin to awaken a sensation of heat and warmth in your body,

Gradually becoming warmer and warmer.

The whole body is hot.

You feel hot and warm.

You feel hot and warm.

You feel warmer and warmer.

The whole body is hot.

You feel hot all over.

Feel the sun on your skin and a bead of sweat dripping down your forehead as your whole body becomes hot.

Imagine this feeling of heat all over your body.

Imagine and feel a sensation of heat.

And then let that feeling go.

And now an experience and sensation of pain.

Concentrate and try to remember an experience of pain.

Any pain you have experienced in your life,

Mental or physical,

Remember a feeling of pain.

Notice where you feel it.

Take a breath in.

And as you exhale,

Let that feeling go.

The experience of pain is in your control and you can release it by simply releasing your thoughts.

As you exhale,

Let that experience of pain go.

And now remember a feeling of pleasure.

Any kind of pleasure,

Joy,

Physical or mental.

Remember a feeling of pleasure.

Make it vivid and real.

Feel a sensation and feeling of pleasure in your body.

Awaken a feeling of pleasure and joy.

And then let that feeling go.

Check that you are awake.

Notice if you are drowsy or sleepy.

Say quietly to yourself,

I am awake.

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

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

Become aware of your surroundings.

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

Become aware of the space in front of your eyes and as you look forward,

That space extends to infinity as far as the eyes can see.

Concentrate on this dark space.

Become aware of anything that appears within it.

Continue your awareness of this space but do not become involved.

Do not attach to anything that appears.

Simply notice and watch.

And now imagine that it is very early in the morning.

It is still dark and you are walking through the hills climbing up towards the mountains.

You are alone.

You are walking east and if you look behind you,

You can see a crescent-shaped moon low in the sky.

Soon the sun will rise over the mountains ahead of you.

Far below in a valley,

The lights of a small town twinkle through an early morning mist.

The path you are on winds back and forth on side of a steep slope.

It winds between huge boulders,

Over bridges.

There is a gap between the two hills that gives you a glimpse of a huge snow-covered mountain ahead.

The light,

Pale sky behind it brings dawn.

You begin to climb up through snow.

It makes a quiet crunching sound beneath your feet as you break the surface and sink in.

A giant glacier lies across your path.

There are creeks and groans of moving ice as you move gently and quietly across.

Near the top of the mountain it becomes cold.

Winds howl around your body and snatch at your clothes.

Snow and ice cling to your shoes.

As you reach the top of the mountain,

A magnificent scene reveals itself before your eyes.

If you look to the east,

A vast range of snow-covered peaks and dark valleys.

As you look to the west,

You see hills leading to rolling hills.

And then eventually out to the sea.

Intensify your imagination and visualize this scene.

See the sun rise like a golden ball in the east.

Scattering rays of golden light off snow and ice.

See the sun rise like a golden ball in the east.

Scattering rays of golden light off snow that dazzles and sparkles.

Sweep your eyes across the sky all the way to the west where it is still gray.

Above you the sky is blue and in the east a delicate pink as it nears the sun.

Watch the sunlight strike the tops of the mountains and slowly move down their sides.

The light pours down into deep valleys that emerge as the shadows begin to retreat.

You sit with your legs crossed and contemplate this beautiful scene.

The dawn and beginning of a new day.

Allow yourself to experience this moment.

Let your mind flow freely with this experience.

Allow the stillness and beauty to wash over you.

Let your mind flow freely with this experience.

Let your mind flow freely with this experience.

Now bring your awareness back to the dark space you can see in front of your closed eyes.

Watch the darkness that you see before you very carefully with no attachment.

Do not become involved.

Rest your mind in this moment of peace.

If anything appears colors or patterns simply watch them and remain connected to your awareness.

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

Continue watching with no attachment.

And now remember your intention.

Remember the intention you set at the beginning of this practice and repeat it silently to yourself three times.

If you do not remember your intention do not worry.

Simply repeat to yourself I am enough.

Repeat your intention three times.

And now let your intention go.

Bring your awareness back to your breathing.

Feel the natural rhythm of your breath still moving steadily,

Easefully in and out of your body.

Feel your navel rising and falling,

The soft quiet rhythm of your breath.

Become aware of your body resting and still.

Become aware of your whole body.

Begin to visualize the room that surrounds you.

Imagine the four walls,

The ceiling and the surface beneath you.

Feel your whole body supported and still.

Notice the sense of ease and quiet in your body and mind.

Slowly begin to deepen your breath.

Without any force feel your breath grow a little deeper as you inhale.

And then slowly exhale release and let it go.

Feel your body begin to awaken with sensation as you deepen your breath.

Become aware of sensation inside your mouth.

Notice the temperature,

The texture.

Feel your tongue and gently begin to move your jaw from side to side.

And slowly bring your chin from one shoulder all the way over to the other.

Take your time as you feel the gentle movement and stretch in your neck.

Eventually your chin comes back through center.

Become aware of your hands and feet.

Begin to wiggle your fingers and your toes.

Take a deep breath in and stretch your body long,

Reaching your arms perhaps overhead.

Point your toes,

Reach out through your heels.

Take a deep breath in and allow yourself to sigh out and exhale.

Gently roll over to one side if it's comfortable.

Gently roll over to the other side.

Posing.

Take your time and slowly press yourself up into a seat.

As you sit up,

Feel the length of your spine.

And place your hands,

One on top of the other,

Over your heart.

Allow your eyes to remain closed.

With your hands resting on your heart,

Feel or imagine you can feel your heart beating in your chest.

Know that during this practice you have set seeds of wholeness and enoughness deep within you.

That the intention you set for your practice as a seed was planted deep inside of you that will continue to nourish and grow.

Bring your hands together in front of your heart.

Gently bow your head towards your fingers,

Honoring and acknowledging the seed that you've planted.

Take a deep breath in and let it go.

Gently rub your palms together.

Create some heat in between your palms.

And then slowly,

Gently cover your eyes with your hands.

Feeling the warmth that radiates from your hands to your eyes.

Slowly allow your fingers to crack open.

And as you're ready,

Opening your eyes,

Arriving fresh and renewed.

In this moment,

The light in me sees and is so grateful for the light within you.

Thank you for practicing.

Namaste.

Reviews

Always my favorite yoga Nidra thank you for your teaching

Really, really good for me, thank you so much.

Thank you so much!! Great nidra. Thank you for barely having any music heard.

An amazing practice. Thank you

So relaxing! I really liked the sound of her voice. Great relaxation! Thank you!

That was beautiful! Thank you for a transformative experience. I love the ending, the gentle and refreshing reawakening.

Good choice good pace.

This practice always takes me into such a state of deep relaxation and divine connection. Thank you Ramsay for sharing your gift of this practice with us!

Powerful journey to being enough 🙏

Excellent!!! A perfect yoga nidra practice!

Thank you! So tranquil and relaxing.
Will definitely be heavy in my rotation. 🙏🏼

Beautiful practice

Thank you for achieving a milestone of 44-minute sitting posture to meditate and rediscover the infinite possibilities within.
The voice was soothing so time went quickly to my surprise. 🙏🏾

Great visuals. Felt refreshed and calm after. Thank you.

Very Good Grounding Meditation. Thank You 🙏🏾 🙏🏾

Nice voice, nice routine. 👍👍

Feeling grounded, relaxed and grateful to have found this meditation!

Excellent. Thank you.

Thank you this will be one of my favorites... great guided yoga Nidra practice

Beautiful, healing and relaxing from start to finish! Thank you so much!