I Am For Full Yoga Nidra Practise

This is a full 40-minute Yoga Nidra Practice with guidance and supporting sound. Traditionally, Yoga Nidra or Yogic sleep is done in silence; however, this has been modified to include supporting music, chant, and healing frequency to enhance the experience and encourage a hard-to-still mind to settle.

Yoga Nidra is deeply powerful and healing, offering improved sleep, physical energy, and magnetic resonance.

Transcript

Let's prepare for the practice of yoga nidra.

Be in your most comfortable position today.

Lying down with palms facing up,

Or sitting cross-legged,

A position you can stay in for the next 40 to 50 minutes.

A place where you can dream.

You might want to put a pillow underneath your knees.

You might want to put a loose blanket across your body to keep you warm.

Take this moment to make yourself comfortable.

Take this time to check in and relax.

Settle in.

Settle in now and close your eyes.

Let go 10% more.

During the practice of yoga nidra,

You will not move your body.

You meditate on stillness.

If an itch or a discomfort or a need to move arises,

Just try and observe it,

Try and watch it.

Try your best to not engage with it.

And of course,

If you must move,

If you don't feel comfortable,

That's okay.

Relax your head and your face,

Your arms and your hands,

Your legs and your feet,

The inside and outside of your torso.

Bring down a cool breath of relaxing air.

Bring it down and through.

Now bring your attention to the breath.

Take an inhale through both nostrils.

Now focus on three-part breath.

First part in your belly.

Second part in your chest.

Third part in your throat.

One breath.

Three unifying movements.

Hold the breath at the top of your head.

Three-part breath in.

Three-part breath in.

Now breathe normally.

Relax your face.

Relax your forehead.

Relax down to the cheeks on your face through your forehead.

A circle around your nose.

The mask around your face.

The chin.

The temples.

The hairline.

Breathe out and let it go.

The practice of yoga nidra is a form of sleep,

A yogic sleep.

A way to put the body and the muscles into the sleep state while staying alert,

While being awake but in restful sleep.

Say to yourself now,

I will not sleep.

In yoga nidra we find our sankalpa,

A statement or affirmation that brings us into the present moment,

That affirms to us our journey.

The statement might begin with,

I am.

I am calm.

I am deeply connected to this practice of yoga nidra.

I am love.

I am one.

I am comfortable with how my day has transpired.

I am balanced.

I am balance.

I feel the right feelings at the right time.

They come to me and bring me joy and compassion.

I am ready to let go.

I am.

I am compassion.

I am love.

Find your own sankalpa.

Let it come to you through the words I am.

I am ready.

I am feeling.

And when you know it's your sankalpa,

Say it three times in your mind and let it go.

If nothing comes to you,

Choose I am love.

Now bring your attention to the sounds around you.

Try and cast your hearing to the sounds outside the room.

Distant sounds panning in the background.

Activate your ears to cast a laser focus over the soundtrack of the distance.

Now bring your attention to the sounds in the room.

Scanning left and right.

Imagining the space all around you and its capability for sound.

Now bring your attention to the sounds inside your body.

The sound of your breath coursing in and out of your nostrils.

In and out of your throat.

The sound of your nose.

The subtle rhythm of your heart.

Now listen to the heartbeat in the music.

Pulsing in and out.

And drift your ears across the soundscape.

Connecting the sounds in your body with the sounds in the music,

With the sounds in the room and with the sounds outside the room.

Cast a bright blue circle across the space and as far out into the distance as you can.

A field of sound.

Now bring all the consciousness you have into the right thumb and sense the right thumb.

Second finger.

Third finger.

Pinky finger.

Connect all the fingers.

Sense the front and the back.

Front palm.

The whole hand.

Awareness dripping down the hand through the forearm.

The back of the forearm.

The front of the forearm.

It drips into the elbow.

The point of the elbow.

Up to the shoulder.

Around the shoulder under the arm.

The top of the shoulder.

The wing tip of your shoulder.

The whole arm.

The whole arm front and back.

The collarbone.

It drips down into the right chest.

The right nipple.

Drips down to the ribcage.

The back of the hip.

The whole right side of the torso.

Now the left thumb.

Second finger.

Middle finger.

Ring finger.

Finger.

Pinky.

Connect all the fingers on the left hand.

Front of the fingers.

Back of the fingers.

Back of the palm.

Front of the palm.

Spiral around the wrist.

The whole left hand.

The whole left hand suspended.

Coming up the wrist.

The back of the forearm.

Wrapping around the front of the forearm.

The elbow.

The point of the elbow.

Up across the biceps.

Up into the shoulder.

The circle of the shoulder.

The wings of the back of the shoulder.

The collarbone.

The back of the neck.

Down into the left chest.

The left nipple.

The left ribcage.

The left hip.

The back of the left hip.

The whole left torso.

The centre of the throat.

The centre of the heart.

The centre of the stomach.

The belly button.

Just below the belly button.

The circle around to the back.

The back of the spine.

The whole back.

The whole front and back of the torso.

Feel the connection as you feel both arms,

Both hands and the whole torso and shoulders Front and back.

Belly to throat suspended.

The right toe.

Second toe.

Third toe.

Fourth toe.

The pinky toe.

All five toenails on the right side connected.

The back of the toes.

The ball of the foot.

The heel of the foot.

The half moon that connects the ball of the foot to the heel of the foot.

And up onto the top of the foot.

Around the ankle.

The whole right foot.

The whole right foot.

Coming up through the shins to the knee,

Circling around the knee.

Up the back of the thighs.

And the front of the thighs.

The inner thighs on the right side.

Buttocks on the right side and the groin.

The whole right leg and foot.

Suspended.

The left big toe.

Second toe.

Third toe.

Fourth toe.

The pinky toe.

The five toenails on the left side connected.

The front of the toes.

The back of the toes.

The ball of the foot.

The heel of the left foot.

The half moon shape that connects the ball to the heel of the foot.

Around to the top of the foot.

Circles around the ankle.

The whole left foot.

Moving up the shins.

The front of the shins.

The back of the shins.

And around the knee.

The front of the knee.

The back of the knee.

The back of the thighs.

The front of the thighs.

The inside of the thighs.

The buttocks.

The whole left leg and foot.

Suspended.

Both legs and both feet.

Connected at the buttocks,

Connected at the groin.

And all suspended.

The whole body underneath the neck.

Suspended.

The two feet,

The two legs,

The buttock,

The groin,

The hips.

The belly,

The back.

The side ribs,

The chest,

The heart.

The shoulders.

The elbows,

The forearms,

The hands.

All one body suspended.

And now moving that energy up into the throat.

The bottom of the chin.

We draw a careful line around the chin.

A cap around the chin.

Up the sides of the jaws.

As we move up the jaws.

They unlock and release.

The back of the teeth let go.

The front of the teeth.

The bottom lip.

The top lip.

The cheeks.

Underneath the temple unlocks,

Let go.

Around the back of the neck.

The bottom of the hair.

Up around the ears,

Circles around the ears.

Onto the ears and inside the ears.

Release.

Release the ears.

Release the jaw.

Both sides of the face and chin suspended.

Suspended.

The breath coming in and out of the nostrils.

Underneath the eyelids.

The eyes in their sockets suspended.

The eyebrows.

The forehead.

The little crease that sits in the middle of most of our foreheads.

Released.

The hairline released.

Into the hair.

Onto the scalp.

Around the back of the head.

Suspended.

The whole head.

All these components meshed into one.

Released.

Sit down to rest.

The whole body released.

The whole head and body suspended.

Suspended.

And now breathe through this body of perfect rest.

Each part of your body.

Acknowledged,

Sensed.

And released and put to rest.

Until there is one body,

One sense.

No separate components.

And now just let the breath come in and out of that body.

And in your own time bring your feeling back into your toes.

Start to hear the sounds of the room.

Back into your fingers.

You can wiggle your toes and your fingers.

Slowly bringing yourself back into your body.

And take some big deep breaths.

Feel free to stretch out,

Stretch up.

The practice of Yoga Nidra is complete.