Welcome to Yoga Nidra for healing,
Relaxation,
And inspiration.
Find yourself in a comfortable reclined position,
Fully supported,
With blankets or pillows or whatever you need to stay comfortably supported for the next 30 minutes or so.
You don't need any special skills or information to practice Yoga Nidra.
In fact,
Yoga Nidra isn't an action but a state of mind that we'll reach together.
Simply follow the guidance of my voice.
If any thoughts or emotions or physical sensations come up during practice,
Just sort of view them as a witness or as an observer and just sort of acknowledge them.
Say,
Hmm,
That's interesting to yourself and let them pass by.
On that note,
If you miss any part of this practice because you drift off,
I don't want you to worry about what may have happened while you were gone.
Simply return to the guidance of my voice.
You'll hear everything that you need to hear today.
So with that being said,
Let's just settle in comfortably reclined.
Maybe do some wiggling and swiggling,
Shake off any little extra energy your body might be holding.
Close your eyes and relax your shoulders down.
Arms and legs relax.
Bellies are soft.
Let your jawline relax as well as the space behind your eyes.
And let's set an intention here at the beginning to stay 100% awake and 100% aware through the entire practice.
In fact,
You can say it out loud with me.
I will remain 100% awake and 100% aware.
Awake and aware.
Perfect.
And I want you to take an extra long inhale and a slow,
Easy exhale and just let it all out with a sigh.
Awesome.
Now let's bring our awareness to our hands.
I want you to notice where your hands are in space.
Is there something touching the surface below them?
Anything touching the surface above them?
Looking for any areas of holding control or tension in your hands and letting go.
Just let gravity take your hands wherever gravity wants them to be.
Notice the palms of your hands where they connect to your wrists and your thumbs and your fingers.
Look for any areas of holding control or tension in the palms of your hands and let them go.
Saying hello to each of your 10 fingers.
Looking for any holding control or tension in your fingers and letting go.
Letting go.
Letting go.
Letting go.
Deeper into awareness.
Deeper into relaxation.
Deeper into surrender.
Noticing the backs of your hands.
Look for any areas of holding control or tension in the backs of your hands and let them go.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Letting go.
Bringing your awareness to your wrists.
With your mind's eye,
Take a look around inside your wrists.
All the little tendons and muscles.
Let go of any holding control or tension in your wrists and as you do,
Your hands,
Your fingers,
Your thumbs relax even more.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Deeper into awareness.
Moving your awareness to your elbows.
Look at the insides of our elbows.
Just take a look around inside.
Noticing any areas of holding control or tension in inner elbows and as you do,
Your forearms relax and hands relax even more.
Noticing the backs of your elbows.
Let go of any holding control or tension in the backs of your elbows.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Deeper into awareness.
Bring your awareness to your shoulders.
Noticing the fronts of your shoulders.
Look for any areas of holding control or tension in your shoulders and as you do,
Your shoulders,
Your arms relax even more all the way down to your fingertips.
Letting go.
Letting go.
Letting go.
Your arms are now like two branches of a tree lying still and at peace by your sides and all the while you remain 100% awake and 100% aware.
Letting go.
Letting go.
Letting go.
Moving your awareness to the tops of your feet.
Notice any areas of holding control or tension in all the bones,
Joints,
Tendons and muscles in the tops of your feet.
Notice where each 10 of your toes connect.
Let go of any holding control or tension as your feet relax completely.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into awareness.
Letting go.
Moving your attention to the soles of your feet.
Notice where your toes attach.
The balls of your feet.
The arch of your feet.
All the way up to your heels.
Let go of any holding control or tension in the bottoms of your feet.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
And deeper into awareness.
Bring your awareness to your ankles.
Notice any holding control or tension in your ankles.
And as you let go of that tension,
Notice your feet relaxing even more.
Gravity takes your feet wherever gravity wants them to be.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Letting go.
Bring your awareness to your knees.
Notice the tops of your knees where they connect to your calves,
Where they connect to your thighs.
Let go of any holding control or tension deep inside your knees.
Letting go.
Letting go.
Letting go.
As your awareness moves to the backs of your knees.
Letting go of any holding control or tension in the backs of your knees.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into awareness.
The muscles in your calves relax and soften.
The muscles in your shins relax and soften.
Your feet relax even more.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into awareness.
Deeper into surrender.
Bring your awareness to the tops of your thighs.
Let go of any holding control or tension in the tops of your thighs.
Bring your awareness to the backs of your thighs.
Letting go of any areas of holding control or tension in the backs of your thighs.
Letting go.
Letting go.
Letting go.
Bringing your awareness to your inner thighs.
Let go of any holding control or tension in your inner thighs and surrender your legs even more fully.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Letting go.
Your legs are now like two more branches of the tree lying still and at peace while all the while you remain 100% awake and 100% aware.
Bring your attention to your tailbone and the bottom of your spine.
Notice any holding control or tension in the base of your spine and between each vertebrae.
Letting go.
Letting go.
Letting go.
The soft tissues resting on the surface below you relax and sink in.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Letting go.
Life's energy flows freely from the base of your spine all the way down through your legs,
Knees,
Ankles,
Feet and toes.
You are safe.
You are secure.
You are grounded.
You have everything you need.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into awareness.
Deeper into surrender.
Letting go.
Now bring your awareness to your pelvis and with your mind's eye take a look around inside.
Let go of any areas of holding control or tension inside your pelvis.
You can even take a look around at the organs.
You don't have to know the anatomy.
Just notice any areas of holding control or tension and let them go.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Letting go.
Life's energy flows freely through this space.
You are radiant.
You are balanced.
You are a sacred being.
Bring your awareness to your abdomen.
Notice the sensation of the close against your skin.
Go deeper within and notice the layers of muscles below your skin.
Allowing the muscles to relax.
Go deeper still and look around inside.
Notice if there are any areas of holding control or tension inside your abdomen and allow everything to completely relax.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper and deeper into surrender.
Letting go.
Life's energy flows freely in this space.
You are worthy.
You are deserving.
You manifest with ease and grace.
Letting go.
Bring your awareness to the area between your shoulder blades.
Allow the muscles of your upper back to completely relax.
Let go of any areas of holding control or tension and the muscles in your back.
In between each vertebrae up your spine.
As you do your entire body becomes heavier and sinks further into the surface below you.
Letting go.
Letting go.
Letting go.
All the while remaining 100% awake and 100% aware.
Life's energy flows freely up and down your spine.
Now bring your awareness to your chest.
Notice the sensation of the clothing against your skin.
Notice the soft tissues of your chest.
Let go of any holding control or tension in the soft tissues.
As you do life's energy flows freely.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into awareness.
And deeper into surrender.
Bring your awareness to your ribs.
And all the small muscles between your ribs.
Let go of any holding control or tension in the small muscles between your ribs.
Going deeper and deeper within.
Deeper into relaxation.
Deeper into surrender.
Letting go.
Bring your awareness still deeper.
All the way inside your lungs.
Let go of any holding control or tension in your lungs.
And allow life's energy to flow freely.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into surrender.
Letting go.
Now bring your awareness to the very center of your chest.
Become aware of your heart.
Let go of any holding control or tension in your physical heart.
Let life's energy flow freely through your heart and all the vessels within and surrounding it.
Letting go.
Letting go.
Letting go.
Bring your awareness to your emotional heart.
Let go of any areas of holding control or tension in your emotional heart.
Life's energy flows freely bringing healing to your deepest emotions.
Now bring your awareness to your spiritual heart.
Feel your connection to the divine heart.
Allow the love of the divine to fill your heart.
Let it overflow and circulate through your entire body.
Visualize love surrounding every cell.
Visualize it entering every cell.
Let every cell of your body know that it is love.
And that it is loved.
Letting go.
Letting go.
Letting go.
Deeper and deeper into relaxation.
Deeper and deeper into surrender.
Letting go.
Your heart is free from unnecessary burdens and your spirit is boundless.
Bring your awareness to your neck and throat.
Let go of any areas of holding control or tension in your neck and throat.
And as you do,
Your shoulders relax more fully.
Deeper and deeper into relaxation.
Deeper into surrender.
Letting go.
Letting go.
Letting go.
Bring your awareness to your jaw.
Let go of any holding control or tension in your jaw.
And as you do,
Your lips soften,
Your expression relaxes,
Your face is soft and beautiful.
Letting go.
Letting go.
Letting go.
Deeper into relaxation and deeper into surrender.
Bring your awareness to your ears.
Let go of any holding control or tension in your inner ears.
And as you do,
Your jaw and throat relax even more.
Letting go.
Letting go.
Letting go.
Life's energy flows freely in this space.
You are open to intuitive guidance.
You understand and you are understood.
Letting go.
Letting go.
Letting go.
Bring your awareness to your eyes.
Allow your eyelids to become even heavier.
And bring your awareness deep inside the sockets of your eyes.
Look for any holding control or tension in the small muscles deep inside.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into awareness.
Bring that awareness to your brow.
Relax your eyebrows and forehead.
Notice any areas of holding control or tension across your forehead and brow.
Letting go.
Letting go.
Letting go.
Deeper into relaxation.
Deeper into awareness.
You are free from illusions.
You are open to possibilities.
You are connected to your higher self.
Now bring your awareness to the crown of your head.
Simply hold your awareness here.
Feel your connection to the greater whole.
Allow the divine light to enter and flow from above.
Downward towards your hands and your toes.
Visualize light surrounding every cell of your body.
And allow the light to enter into each and every cell.
Your body is now radiating with divine light.
Every cell is remembering its true nature as spirit.
And you are remembering your true nature as spirit.
You are an extension of the universe.
You are walking in light.
You expand your awareness into your entire body.
Your arms,
Your legs,
Your head,
Your torso.
Letting go of any remaining holding control or tension and doubling your level of relaxation.
Your body becomes twice as heavy,
Surrenders twice as deeply.
And like an onion peeling off another layer of holding control or tension,
Go even deeper within.
At the very center of your being is a body of light and energy flowing freely.
Letting go,
Letting go,
Letting go.
Deeper and deeper into relaxation.
Deeper into surrender.
Exploring your body for any areas in need of healing.
Let go of any remaining holding control or tension in these areas.
Letting life's energy flow freely.
Going deeper and deeper within.
See yourself completely healthy.
Completely whole physically,
Emotionally,
And spiritually.
Visualize yourself performing any activity that challenges you.
See yourself living life without limits.
Know that your body,
Mind,
And spirit are perfectly healthy.
Perfectly whole.
Letting go,
Letting go,
Letting go.
Enjoy the peace and the joy that you are.
Know the core of your being is perfect and that your body and mind and spirit are healing right now.
As you let go of your visualization,
Know that this vision is being taken by the divine and is supported to manifest.
Know that the healing that is taking place right now will continue even after this practice is complete.
Letting go,
Letting go,
Letting go.
And now as I count backwards from 10 down to zero,
You will slowly begin to return awareness to your physical body,
To present time and present space.
There's no need to hurry and the count will be very slow.
And even after the count is complete,
You'll have plenty of time to make the transition.
There's still nowhere you need to go and nothing you need to do for a while.
Remembering your true nature as spirit.
Know that every cell of your body is surrounded by love.
Know that every cell is love.
Know that the light of pure awareness radiates from every cell of your body.
Energy is flowing freely and unobstructed through your body and healing is taking place right now.
You can return to this state of yoga and nidra at any time.
Four,
As you return to awareness,
Any sense of heaviness in your body slips away.
Three,
May you be happy.
Two,
May you be healthy.
One,
May you live with ease.
Zero.
May the light of the divine healer,
A loom your heart and may you always know that you are well.
