Yoga Nidra For Total Relaxation

Join Rosalie in a soothing yoga nidra practice to help dissolve stress and anxiety and feel completely relaxed, refreshed, and clear in your mind. If you fancy feeling like you’ve been whisked away on a mini-holiday, then this practice is just for you! Also known as yogic sleep, yoga nidra is a combination of allowing your body to relax while you keep your mind awake. By doing this, you reach a profound state of relaxation. Please note this ends with a bell so it may not be suitable to listen to when you're trying to fall asleep.

Transcript

Hi,

I'm Rosalie and welcome to this Yoga Nidra meditation for total relaxation.

I'll be guiding your body to deeply relax whilst you keep your mind awake and alert.

You'll enter the hypnagogic state,

The state of consciousness between being awake and being asleep.

During Yoga Nidra,

We focus on the act of hearing and feeling.

All you have to do is relax and listen to my voice.

Just follow my instructions with your complete attention without trying to analyze anything I say.

Let's begin.

Lie down and find your most comfortable position.

Relax your legs and allow your feet to flop to the sides.

If there's anything going on with your lower back,

It might be nice to pop a large pillow or a bolster underneath your knees.

Allow your arms to relax by your sides,

Palms facing up.

If you have an eye pillow,

Place this on your eyes.

If not,

Just allow your eyes to blink closed.

Shift around if you need to.

Make any last adjustments to find your most comfortable position.

Throughout the practice,

Try to stay completely still.

But if you are uncomfortable,

There's no harm in moving around and then returning to stillness.

Let's begin by taking three big cleansing breaths.

Take a big inhale through your nose.

Open your mouth.

Sigh it out.

And again,

Big inhale.

One more big inhale.

Now allow your lips to come together,

Breathing in and out through your nose.

With every exhale,

Feel your body getting heavier and heavier,

Sinking deeper and deeper.

Feel all the meeting points between your back body and the floor mattress beneath you.

With every exhale,

Letting go of any tension,

Any worries,

Any thoughts.

Just letting go.

And now I'd like you to silently repeat to yourself.

I am practicing yoga nidra.

I am awake and alert.

Now I'd like you to become aware of any sounds you can hear.

Begin to focus on the most distant sounds you can hear.

Let your sense of hearing radiate outwards,

Searching out these distant sounds.

And follow them for a few moments.

Move your attention from sound to sound.

Now draw your awareness closer to all the sounds inside this room.

Realizing each sound one by one.

Without opening your eyes,

Visualize the four walls of this room,

The ceiling,

The floor,

And your body lying on the floor.

Visualize a position of your body,

Your clothes,

Your hair,

Your face.

Becoming aware of your physical body lying on the floor or the mattress beneath you.

Now draw your awareness inwards.

And I'd like you to ask yourself,

What is the one thing you would like to develop or achieve in your life right now?

Just allow that to come to you.

What's the one thing?

Now I'd like you to form an affirmation,

A short,

Positive statement set in the present tense based on this desire.

If you're ready working with an affirmation,

Please bring that one to mind.

Now I'd like you to silently repeat your affirmation to yourself three times.

Now let it go.

We will begin now to rotate our awareness through different parts of the body.

All you have to do is relax and listen to my voice.

Simply try to feel or visualize each part of your body's,

I name it,

Without moving a muscle.

We will move quickly from one part to the next.

Bring on the right side.

Focus on your right thumb.

Bring all your awareness to your right thumb.

Index finger,

Middle finger,

Ring finger,

Little finger.

The palm of your hand,

The back of your hand,

Your right wrist,

Forearm,

Elbow,

Upper arm,

Your right shoulder,

Armpit,

Waist,

Your right hip,

Thigh,

Knee,

Lower leg,

Your right ankle,

The sole of your foot,

The top of your foot,

Your right big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

Allowing all the muscles of the right side of your body to relax.

Keeping your mind awake and alert.

Focus now on your left thumb.

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of your hand,

The back of your hand,

Your left wrist,

Forearm,

Elbow,

Upper arm,

Your left shoulder,

Armpit,

Waist,

Your left hip,

Thigh,

Knee,

Lower leg,

Your left ankle,

The sole of your foot,

The top of your foot,

Your left big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

Allowing all the muscles of the left side of your body to relax.

Allowing your body to relax deeper and deeper,

But keeping your mind awake and alert.

Focus now on your back body.

Having both heels on the mat,

The back of your legs,

Your bum cheeks,

Your lower back,

Your middle back,

Your shoulder blades,

And the back of your head.

Allowing all the muscles of the back of your body to relax,

But keeping your mind awake and alert.

Focus now on the crown of your head.

Allowing all the muscles of the crown of your head to relax.

Your forehead,

Your right eyebrow,

Your left eyebrow,

The space between your eyebrows,

The space between your eyebrows,

Your right eye,

Your left eye,

Your nose,

The tip of your nose,

Your nostrils,

Your right cheek,

Your left cheek,

Your upper lip,

Bottom lip,

Your chin,

And your jaw completely relaxed.

The center of your throat,

The center of your chest,

Your heart center,

And your belly.

Bring all the muscles of the front of your body to relax.

Allowing yourself to relax deeper and deeper,

But keeping your mind awake and alert.

And I'd like you now to focus on your right leg.

Bring all your awareness to your right leg.

Now your left leg.

Bring all your awareness to your left leg.

Now both legs together.

Feeling both legs together.

Now your right arm.

Bring all your awareness to your right arm.

Now your left arm.

Bring all your awareness to your left arm.

Now both arms together,

Feeling both arms together.

Now your back body.

Bring your awareness to the back of your body.

And now the front.

Bringing your awareness to the front of your body,

From the crown of your head all the way down to the tips of your toes.

And now your whole body as one.

Feeling your whole body as one.

Staying here completely relaxed,

Completely still,

But keeping your mind awake and alert.

And I'd like you now to focus on your breath.

Feel the flow of your breath in and out of your body.

And I'd like you to imagine every inhale bringing fresh,

Pure energy into your body.

Every exhale washing away any old,

Tired energy.

Inhale fresh,

Pure energy.

Exhale old,

Tired energy.

Feeling like this.

Remaining awake and alert.

Inhaling fresh,

Pure energy.

Feeling old,

Tired energy.

Now let it go.

I'd like you now to invite the feeling of heaviness into your body.

Imagine your body becoming heavier and heavier.

Feel the heaviness in all parts of your body.

Each part becoming heavier and heavier.

Sinking deeper and deeper into the mat.

The head is heavy.

Your arms,

Your legs,

Your torso is heavy.

The whole body is heavy.

So heavy it's sinking deeper and deeper.

And now lightness.

Invite the feeling of lightness into your body.

Feeling your body as light as a feather floating upwards.

Feeling your body floating away from the floor towards the ceiling as light as a feather.

Your head is light and weightless.

Your arms,

Your legs,

Your torso as light as a feather.

Your whole body is light and weightless.

You're rising higher and higher.

Floating upwards through the ceiling.

Floating up into the clouds.

Floating effortlessly in the sky.

Just drifting.

Just drifting.

Notice the outlying of the landscapes beneath you.

Feeling completely at ease,

Expansive and light.

Notice in the distance a rainbow and allow yourself to drift through the clouds towards this magnificent rainbow.

Drifting,

Remaining awake and alert.

Drifting towards the rainbow.

Now you find yourself right beneath this magnificent rainbow.

See yourself there and allow the colors to wash through you and around you.

Become immersed in the colors of the rainbow.

First is red.

Bathe yourself in this vibrant red light.

And now orange.

Feel waves of orange washing through your whole body.

And now yellow.

Feel the soothing warmth of yellow penetrating your whole body.

And now green.

A wave of green washes through you and allow your whole body to be bathed in this healing green light.

And now blue,

A deep shade of blue fills your whole body.

And now indigo,

A vivid shade of blue-purple floods every cell in every part of your body.

And finally violet.

Bathe yourself in this deep shade of purple.

Feel your whole body basking in this rainbow of color.

And allow the colors to fill your body with joy,

With ease and comfort.

Allow yourself to drift here,

Feeling completely relaxed.

Just drifting.

And now slowly drift back downwards through the clouds,

Noticing the outline of the landscapes beneath you.

And slowly begin your descent back into this room,

Drifting downwards.

See and visualize yourself back in this room,

Lying here completely relaxed,

But with your mind awake and alert.

And I'd like you now to bring your awareness back to the space in between your eyebrows.

Focus on the space in between your eyebrows and become totally aware of anything that arises,

Any thoughts,

Any feelings,

Any memories.

Allowing whatever comes up to just come and go,

Not becoming involved in anything,

Just taking notes,

Remaining awake and alert.

Keeping your focus on the space in between your eyebrows.

I'd like you now to ask yourself if there are any messages that need to come forth.

Just ask yourself,

What do I need to know?

Being open and receptive to whatever comes.

Ask yourself one more time,

What do I need to know?

Now let it go.

I'd like you now to come back to the affirmation you said at the beginning of this practice.

And I'd like you to repeat this affirmation to yourself three times.

Engage all your senses as you do this,

Feeling this affirmation as though it's true and manifest.

Now let it go.

The practice of yoga nidra is now complete.

It's time to come fully back into your body,

Fully back into the room.

But remember,

This feeling of being completely relaxed is always here waiting for you.

It's just a few breaths away.

But for now,

I'd like you to bring your awareness to all the meeting points between your body and the floor or mattress beneath you.

Feel the weight of your body lying on the floor or the mattress beneath you.

Bringing your awareness now to all the sounds inside the room.

Keeping your eyes closed,

Just feeling the effects of your practice in your body.

Bringing your awareness down into your right thumb,

Making little circles with your right thumb,

And then sweeping it across your fingertips.

Bring your awareness now into your left thumb,

Make little circles with your left thumb,

And then sweep it across your fingertips.

Let the hands go and bring your awareness down into your toes,

Starting to wiggle through the toes,

Perhaps making little circles with your ankles.

Keeping your eyes closed,

Just very gently starting to move your head from side to side.

When it feels right for you,

Go ahead and reach your arms up and overhead,

Giving yourself a really nice big stretch.

Just pausing here for a moment,

Remembering what it felt like to feel completely relaxed,

Drifting through the clouds,

And perhaps setting an intention to allow this feeling of relaxation to follow you throughout your day.

When you're ready,

Slowly open your eyes.

Thank you so much for practicing with me today.

Namaste.

Reviews

🙏💛☺️

Wonderful thank you for that to start my day. Have a beautiful weekend. Namaste 🙏🏻

Thank you.... this helped me to drift off into a beautiful sleep.

Great except when I did this mediation my brain went somewhere else I was stuck in thoughts somehow I couldn’t let it go. I wasn’t even like following along with the voice cause somehow I felt really fidgety and all over the place that includes my head. Otherwise this was a good and relaxing one really need it. Does it take practice to stop this? I’m curious 🤨

This was a lovely Yoga Nidra meditation - very relaxing. A good re-charge mid afternoon. Than you. 🙏😊

Beautiful meditation.

Loved the last part, thumb circles and the rest. Nice touch. Thank you.

Just wonderful, thank so much.🙏

Very nice yoga nidra. I really enjoyed the visualization of being in the clouds and the rainbow. Thank you for sharing!

Really soothing experience. I have been through it several times, so I remember almost every word of yours, but still and still I keep coming back. Thank you for that. I wish you all the best!

Fell asleep right away. Thanks!

Nice solid yoga nidra session

Very peaceful and relaxing! Thank you!

Just perfect, Thankyou.

Very nice thank you and Namaste

Very good Nidra - nice voice, good pace - very effective. Namaste 🙏🏽

Perfect 😊 Thank you so much 🙏

Excellent thank you

Bueatiful. Very powerful yet relaxing in the moment of time. Om Shanti