Yoga Nidra To Rest And Reconnect

This yoga nidra explores the spaces all around us and within us, connecting with universal consciousness and your inner self. Journey both within and without to discover the authentic you. Just find a comfortable place to relax and let go...

432 Hz music by Liborio Conti.

Transcript

Find a comfortable position and let yourself go.

Try to release physical tensions in the body.

It might be a little difficult at first,

But just imagine that with your exhales you are softening more and more,

That every exhale helps to send tension away from you.

Every exhale helps tension dissolve.

And as the physical body starts to relax,

Then we are able to relax our minds and our thoughts,

Our emotions more.

But in this process of letting go,

We don't want to force or push anything.

Let that release of tension happen as slowly or as quickly as it does.

Simply aid the process by connecting with the breath and using the exhales to release.

And become aware of the body relaxing,

Body softening,

Releasing its tensions and its cares into the supports beneath you.

Feeling that the more you let go,

The more you release,

The more you are supported.

That letting go of holding on to anything actually supports you more.

And now begin to listen for sounds.

Listen to all the various sounds that are around you,

The sounds that are in the room,

Those that are very far away,

Seeing if you can stretch your sense of hearing beyond the sounds of your walls and your space and to the outside,

Listening for sounds far away.

And then bring your awareness to the sounds that are within the room,

All the various noises and sounds in your space.

Letting awareness linger on one sound for a little and then move on to the next.

And then listen for your own sounds,

Sounds of the body.

Maybe you hear sounds of digestion,

A ringing in the ears,

The sound of the breath.

Just listen and observe your sounds and then hear the sound of the heartbeat,

The rhythm of your heartbeat and then the sound of the heartbeat,

Hear the whisper of your Sankalpa,

Your intention or affirmation,

Your heart's desire.

Feel in this heart space your heart's desire,

Something that you would really like to be true for you.

And imagine this heart's desire already happening.

Feel it within your heart,

Envision it in your mind,

Feel yourself being the Sankalpa.

And then repeat the Sankalpa three times mentally,

Planting the seed in your subconscious to grow in your life.

Moving on now to the rotation of consciousness through the body.

Keeping our body as still as possible,

We let our awareness travel through it,

Bringing our attention to each body part as it's named,

Welcoming any and all sensations that might occur.

We begin as always with the right hand thumb.

So bring your awareness to the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Upper arm,

Shoulder,

Sides of the right ribcage,

Waist,

Thigh,

Hamstring,

Back of the knee,

Hip,

Shin,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Ball of the foot,

The arch,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now bring awareness to the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Thumb,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Left side of the ribcage,

Waist,

Hip,

Thigh,

Hamstring,

Back of the knee,

Shin,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Ball of the foot,

The arch,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring awareness to the lower back,

Middle back,

Upper back,

The whole spinal column,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

The scalp,

Top of the head,

Forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

The eyebrow center,

Right eyelashes,

Left eyelashes,

Right eyelid,

Left eyelid,

The whole right eye,

The whole left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Bridge of the nose,

Tip of the nose,

The whole nose,

The space between the nose and the lips,

Upper lip,

Lower lip,

Both lips together,

Teeth,

Tongue,

Gums,

The whole mouth,

Chin,

Jawbone,

Throat,

Right collarbone,

Left collarbone,

The hollow between the collarbones,

Right chest,

Left chest,

Heart center,

Upper abdomen,

Navel,

Waist,

Lower abdomen,

The whole right leg,

The whole left leg,

Both the legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole face,

Back of the head,

Top of the head,

The brain,

The whole head,

Awareness of the whole right side of the body,

The whole left side of the body,

The whole top of the body,

The whole bottom of the body,

The whole back side of the body,

The front side of the body,

Awareness of the right fingers,

Right hand,

The whole right arm,

The left fingers,

Left hand,

Whole left arm,

Both arms together,

Awareness of the right toes,

Right foot,

The whole right leg,

Awareness of the left toes,

Left foot,

The whole left leg,

Both the legs together,

Awareness of the legs,

Arms,

Heads,

Right side,

Left side,

Whole back side of the body,

Whole front side of the body,

Awareness of the whole body together,

The whole body together,

Complete awareness of the whole body together,

Awareness of the whole body,

Awareness if you are asleep or awake and try to stay awake and aware,

Aware of the whole body and the space occupied by the body,

Feel the body and the space it occupies,

The space of the body and feel the space surrounding the body,

The body and the space surrounding it,

Body and space,

Feel the space beneath the knees,

The space beneath the knees,

Feel the space between the fingers,

The space between each finger,

Awareness of the space under the neck and around the neck,

The space around the soles of the feet,

The space between the toes,

Become aware of the spaces in the body like the mouth and the ear canals,

The spaces within the organs like the digestive tract,

The little spaces of air and the lungs,

Become aware of the space between the organs and the body,

The space between the cells,

Awareness of the space between the individual cells in the body and going within the cells themselves,

The space in the cells like their own little universes exploring the space within and deeper still seeing the strands of DNA and the spaces in the ladder of the double helix and then within that double helix going deeper to the atomic level and seeing the space there,

All the space within the atoms themselves,

Becoming aware of this micro cosmic space within you and then become aware of the whole body again,

The whole body.

Feeling the space around you once more,

Feel the space in the room,

The space around your home,

The space of the sky and the air of the city and then the space beyond the atmosphere,

The space around the planet,

Around the earth,

Becoming aware of the space of the solar system,

Awareness of the earth in that space and awareness of the solar system and the space around it.

And then the space of the galaxy,

The Milky Way,

A space filled with other solar systems and stars,

Planets and comets,

Become aware of the space within it and the space around it.

Expanding your perceptions now beyond the galaxy,

Feeling the space of the entire universe,

Feel the ever expansive space of the universe filled with galaxies,

Stars,

Comets and planets.

The space of the universe that contains the earth,

Contains your city,

Contains your home,

In your room,

The space of the universe that contains you.

And feel yourself midway between these points of the microcosm within your own body and the macrocosm of the universe.

And then come back to your earthy features,

Your solid features,

Your watery features.

Feel your muscles and your bones and the blood.

Feel the whole body,

Not only the space,

But the solid matter and components that make up you.

And within all of this,

Become aware of something that's outside perhaps this matter and even this space,

That sense of the observer,

The awareness.

Become aware of you as the observer,

The observer of yourself,

The observer of your physical self,

Your physical space,

But also the observer of your thoughts.

Your thoughts,

Your feelings,

Becoming aware of this consciousness,

Just an awareness of your conscious self,

This consciousness that is something different than just the physical part of us.

Something different than the space,

But your consciousness,

Your self,

Become aware of you and become aware of a small flame at the heart center.

A flame at the heart center that's ever burning.

The flame that represents your unique self and your unique consciousness.

Become aware of the flame and notice its colors.

Become aware of the flame as small or large.

Become aware of the feeling of the flame at the heart.

And now remember your Sankalpa.

Your heart's desire,

The statement you made at the beginning of the Yoga Nidra practice.

Repeat your Sankalpa again three times mentally with full awareness,

Knowing that it will manifest somehow in your life.

Begin to deepen the breath a bit,

Consciously breathing here,

Seeing if you can extend the breath into the whole body,

From head to toe,

Head to fingers,

Breathing in deeply,

Exhaling fully.

And as you do so,

Just notice how you feel.

Notice the changes you've created within yourself.

And begin to wiggle the fingers and toes a little bit,

Bringing movement back to the body,

Circling through the wrist and the ankles,

Moving the head side to side,

And taking this time to say thank you to yourself for taking care of you today and reconnecting with yourself.

I thank you all so much as well.

Namaste.

Reviews

Great long body scan + awareness of spaces

One of the top 10 yoga Nedra practices I have done ✅ big thank you ☺️