Yoga nidra is a meditative practice that promotes deep relaxation whilst maintaining consciousness.
This means you can use it for restoration or you might like to use it to drift off into a restful night's sleep.
It's often referred to as yogic sleep because it induces a state between wakefulness and sleep aiming to access the subconscious.
The word yoga in Sanskrit means union referring to the union of body,
Mind and soul.
The word nidra in Sanskrit means sleep indicating a state of deep relaxation or rest.
Not all yoga nidra meditations will use the exact same phrases or structure but most follow a simple framework.
There are eight phases of yoga nidra that are often followed.
Number one,
Preparation.
Number two,
Intention.
Number three,
Body scan.
Number four,
Breath awareness.
Number five,
Feelings and sensations.
Number six,
Visualization.
Number seven,
Returning to intention and number eight,
Closing.
Let's get into this because let's face it,
You deserve this.
Gently allow your eyes to close.
Inhaling through the nose,
Filling your lungs completely and holding it for five,
Four,
Three,
Two,
One and then exhale slowly through your mouth.
Let your exhale help you release tension and settle in to the place where you are right now.
And again,
Inhaling through the nose,
Filling your lungs completely,
Holding it for five,
Four,
Three,
Two,
One and then exhale slowly through your mouth.
Let the exhale release any tension settling into this moment.
Settling into this space that you've carved out for yourself.
Number two,
Setting intention.
You might like to think of a short positive statement that resonates with your current desires or needs right now.
If you are here for restoration,
Relaxation,
It could be based upon this.
If you're here for restful sleep,
It could be based upon that.
Finding that intention for you.
I am at peace.
I choose to embrace calmness.
I am here for me.
I choose to restore my body and mind.
These are just some examples.
Maybe one resonated with you.
Maybe you have your own.
When you're ready,
This short phrase,
This positive statement,
Gently allow yourself to say it in your mind three times over.
And now we'll move into phase three,
Which is a body scan.
What we're going to do with this,
I will guide you to specific parts of the body.
I will simply systematically go through the body,
Mentioning different body parts.
Allow yourself to drop into this,
Into the words and take attention to each body part as I call them out.
Throat.
Tongue.
Tongue.
Jaws.
Teeth.
Lips.
Cheeks.
Ears.
Earlobe.
Lips.
Nose.
Eyes.
Eyelids.
Eyebrows.
Now,
The awareness that looks out from behind your eyes.
Temples.
Forehead.
Top of the head.
Back of the head.
Neck.
Both shoulders.
Both arms.
Both wrists.
Hands.
Thumbs.
Index finger.
Second finger.
Third finger.
Little finger.
The space around your fingers.
Let go of everything.
Do this by recognizing that there's nothing else to do right now.
Nowhere else to be.
Nothing else to think right now.
Let go into the emptiness of awareness.
Let go into this deep,
Deep restful experience.
Chest.
The upper back.
Neck.
Rib cage.
Belly.
Buttocks.
Hips.
Thighs.
Knees.
Lower legs.
Ankles.
Heels.
Soles of the feet.
Top of the feet.
Feel the body as a whole.
Each sensation flowing into other ones like a giant tapestry of experiences.
Now,
As you've been here resting in this moment,
We move into phase four.
Awareness of breath.
Your breath.
Soft.
Gentle.
Your body breathing at its own rate and rhythm.
Allowing yourself to tune in to the natural flow of in-breath and out-breath.
In-breath through the nostrils.
Out-breath through the nostrils.
Observing each breath to allow yourself to sink deeper and deeper into a place of relaxation and ease.
Tracking the movement of your breathing.
This rhythm of your breath that's been with you since the day you were born and always there for you,
For if you choose it.
Down-regulating the nervous system whilst you track the flow.
In-breath.
Out-breath.
Here.
Now.
Here.
Now.
Here.
Now.
And as your body has been breathing at its own rate and rhythm,
We move into the space where we turn attention inwards to that place where you experience feelings and emotions.
Number five.
Feelings and sensations.
And without needing to feel,
Without trying to change anything,
Simply noticing feelings as feelings,
However they are in this moment.
Sometimes pleasant,
Sometimes not so pleasant,
And sometimes neutral.
This phase of welcoming feelings as they are.
And if there's nothing there,
That also is just as it is.
Using the anchor of your breath whenever you need to re-ground yourself.
And then when you are connected to the breath once more,
Turning attention inwards and allowing any energies in motion,
Any sensations,
Everything to be in this moment that is here for you.
This moment that you have chosen for yourself in comfort,
In ease,
In well-being.
You deserve this space.
And now,
Number six,
Which is a visualization.
Allow yourself to imagine any place whatsoever,
Real or imagined,
That nurtures your soul.
A beach,
A view overlooking a mountain,
A river,
It's up to you.
Visualizing within this memory the you,
Seeing yourself in the surroundings.
What can you see?
What is changing?
What can you hear?
What can you touch?
Allowing yourself to embody this felt-sense experience.
Flooding the five senses of your awareness as your consciousness absorbs everything in this moment.
This place is for me.
I chose myself.
I chose this moment for myself.
And for the seventh phase,
Repeating the intention that you set,
The positive statement or phrase that you used from the beginning of the session.
Allow it to resonate through your body and mind.
Repeating this phrase every time your out-breath takes place.
Every single time.
This phrase comes from a deeper sense of wisdom from within me.
I am here for me.
I have chosen this affirmation for myself.
And so it is.
And for the final phase,
A gradual,
Very gradual return.
Starting to bring your awareness back into your body.
Taking attention to your hands and very gently wiggling your fingers.
Taking attention to your feet and very gently wiggling your toes.
And when you are ready,
You can open your eyes.
Taking a moment to gently notice how you feel.
Repeating the intention that you set,
The positive statement or phrase that you used from the beginning of the session.
Carrying this phrase with you into your day or into your night as you take this with you.
This deep spiritual connection.
For you.
And from you.
Namaste.
