Yoga Nidra For A Fresh Start

Use this relaxing Yoga Nidra Meditation any time in your life when you are looking to make a fresh start, a new beginning, or gain clarity or a new perspective on a situation. The beautiful script is by Tamara Skyhawk.
The track contains ambient sounds in the background

Transcript

Welcome,

Dear friends,

To this practice of Yoganidra.

This is Sarah and I'm so happy to be back with you again.

This Yoganidra is for a fresh start and you can use it anytime that you would like to make a new beginning in your life.

The script was written by Tamara Skyhawk and I'm so happy to be sharing it with you today.

There's no movement required,

Just lie down,

Preferably,

On your back,

Get comfortable and we'll begin.

I'm going to begin with a quote from Mahatma Gandhi who said,

Each night when I go to sleep I die and the next morning when I wake up I am reborn.

At any moment we have the opportunity to start fresh.

So find a comfortable place to lie down or you can sit up,

Support it if you like and get ready for this practice to help you open up to a fresh start.

Support your head and neck with a thin pillow or folded blanket.

Cover yourself with a blanket if you like and do anything you need to do to become as comfortable as possible now.

Set aside anything that's on your mind.

You can always come back to the thoughts later if you like or you might find that some of the thoughts weren't so important and you might choose to leave them aside for good.

Either way,

There's nothing that you need to take care of right now.

Give your mind a chance to rest so that you can come back to any thoughts with renewed clarity.

Set everything aside now for this time to rest and refresh.

Take a deep breath in and as you exhale release.

Taking another deep breath in and as you exhale feel a sense of ease begin to set in.

Once again,

Deep breath in and as you exhale allow the peaceful feeling of ease to set in.

Scanning for tension now,

Check that your shoulders are away from your ears.

Release the jaw.

Allow your head to just sink into the support beneath it or adjust it if you need to.

Scan your whole body,

Checking that you are as comfortable as can be and if not make any adjustments needed or send messages of relaxation to any body parts where it's needed.

Send messages of relaxation to any body part where it's needed.

Begin to feel the stillness.

Rest in that stillness.

Become aware of distant sounds.

Allow your sense of hearing to extend out,

Receiving all sounds present in this moment effortlessly and without analysis.

Simply receiving with effortless awareness.

Now bring your hearing into the room,

Receiving sounds within the room.

Listen for the soft sound of your body breathing.

Feel the body resting.

Be aware of your body breathing.

Your body breathing itself.

Nothing to do.

No need for concentration,

Just effortless awareness.

Not thinking,

Just sensing.

Noticing,

Observing,

Effortless.

Pure awareness,

Effortless.

Yoga nidra has now begun.

Notice the sense of freedom in this effortless awareness.

This is the core of your being,

Free and effortless.

Notice this natural freedom of your being.

You are free to move your awareness in any way you like,

Any time you like.

If you ever feel layers of heaviness or dullness upon this free,

Effortless awareness,

Know that beneath them is your true reality,

Your true being,

Which is ever free.

You can shift awareness freely any time you like.

Take a moment now to picture yourself refreshed.

Dullness,

Heaviness,

Cast aside,

Refreshed.

Refreshed in any way that feels good.

What does it look like?

Sound like.

Feel like.

And now if it feels right,

Planting this seed thought in this deeper aspect of your being to help you effortlessly,

Spontaneously refresh.

I am free.

I refresh any time I need.

I am free.

I refresh any time I need.

I am free.

I refresh any time I need.

Know this to be the seed of fresh new realities that will effortlessly spring forth from this moment on whenever the need arises.

Now taking a trip through the body,

Witnessing with curiosity and effortless awareness.

Allow the mind to hop from one body part to the next.

No need to think,

Just awareness.

Awareness of any sensations,

Thoughts or feelings that might arise but without attachment.

Simply noticing and moving freely on.

Bring awareness to the point between the eyebrows,

The point between the eyebrows,

The hollow of the throat,

The right shoulder,

The right elbow,

The middle of the right wrist,

The right thumb,

The tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the little finger,

Back up to the right wrist,

The elbow,

The shoulder,

The hollow of the throat.

Sweeping awareness over to the left shoulder,

The left elbow,

The middle of the left wrist,

The left thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the little finger,

Back up to the left wrist,

The elbow,

The shoulder,

The hollow of the throat,

The heart centre,

The right side of the chest,

The heart centre,

The left side of the chest,

The heart centre,

The navel centre,

The lower abdomen,

The right hip joint,

The right knee joint,

The ankle joint,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Back up to the right ankle joint,

Knee joint,

Hip joint,

Sweeping awareness to the left hip joint,

Left knee joint,

Ankle joint,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Back up to the left ankle,

Knee joint,

Hip joint,

Lower abdomen,

Navel centre,

Heart centre,

Hollow of the throat,

The eyebrow centre,

The eyebrow centre,

The eyebrow centre.

Now for a moment bringing awareness to the nostrils.

Without making any changes to the breath,

Feel that the breath is coming in from far away in two separate streams through the nostrils.

Two streams coming in through the nostrils and meeting behind the point between the eyebrows in the centre of the brain.

Keep breathing this way,

Two streams from afar meeting behind the point between the eyebrows in the centre of the brain.

Breath coming in the right nostril stimulating activity and passion.

Breath coming in the left nostril stimulating stillness and rest.

Two streams coming in for the perfect balance.

Two streams from afar meeting behind the point between the eyebrows in the centre of the brain.

Keep breathing this way for the next several breaths.

Now beginning to manifest sensations in the body.

Start by developing the feeling of heaviness,

Each part of your body becoming heavier and heavier.

Feel the right leg heavy like stone sinking into the surface beneath you.

Left leg becoming heavier and heavier sinking into the surface beneath you.

Now feel heaviness in the hips,

Back,

Chest,

The whole torso sinking into the surface beneath you.

Shoulders sinking,

Arms and hands heavy and sinking down into the surface beneath you.

Manifesting the sensation of heaviness in the whole body,

Entire body heavy like stone.

Now let go of the sensation of heaviness,

Completely let it go.

Release the sensation of heaviness from every part of the body.

Now awaken the sensation of lightness in the body.

Feel that every part of the body is filling up with lightness like helium balloon.

Body becoming lighter and lighter.

The right leg becoming light lifting up.

The left leg filling up with lightness floating up.

The right arm light,

The left arm light.

The hips and torso light as air.

And finally filling the head,

Filling with the sensation of lightness floating right up.

Entire body floating.

Experience lightness throughout the entire body.

Now let go of the sensation of lightness.

Allow your body to gently release the feeling of floating.

Completely let go of the sensation of lightness and notice that you can manifest or let go of the sensations of heaviness and lightness anytime you need.

You have the power to let go of the sensations of heaviness and lightness anytime you need.

Now if you like nourishing the seed thought for refreshment.

If you repeat it with feeling and awareness it will not fail.

Say to yourself I am free.

I refresh anytime I need.

I am free.

I refresh anytime I need.

I am free.

I refresh anytime I need.

Know that fresh new realities are beginning already to effortlessly spring forth.

Take a moment to visualize and feel the joy of your refreshment already manifested.

Become aware of your breath.

Your body resting,

Breathing itself.

Listen for the soft sound of your body breathing.

Feel the sensation of your body breathing.

Allow awareness to rise back to the surface,

Back to the body and the space that you are in.

Be aware of sounds in the room.

Visualize yourself resting peacefully in the room.

Know that the practice is coming to an end.

Take a deep breath in,

Feel awareness rising even more back into the body.

Yoga nidra is now complete.

Begin gentle movements,

Wiggle your fingers,

Wiggle your toes.

Make any larger movements,

Move your feet,

Legs,

Hands,

Arms,

Whatever you like,

However you like.

And if you are lying down,

Whenever you are ready,

Roll onto your right side.

Take a few deep breaths,

Reminding yourself to take notice.

After this reset you might find yourself naturally,

Spontaneously making new choices,

Starting new habits,

Letting go of heaviness,

Manifesting that lightness.

Make a note to observe any shifts and feeling refreshed and free to shift anytime you like.

And now if you are lying down,

Keeping your eyes closed if you can,

Slowly press yourself up to sit down.

Say to yourself one more time,

I am free,

I refresh anytime I need.

Before opening your eyes take one more moment to remember your joyful vision of your fresh start.

And when you are ready,

Softly open your eyes with a fresh new perspective.

Thank you so much for being here,

So much love.

Reviews

Lov this so much! Great way to begin the day refreshed! 🙏🏻💗

So nicely done! And what a wonderful voice! My Scottish ancestors are proud!!

Beautiful🙏😌

Great Nidra!! I feel very relaxed and refreshed. 🙏😀

🙏🏼💗💞🧚‍♂️thanks so much x

Really terrific! I can’t wait to see what happens in the day ahead. I’ve bookmarked this recording to practice again. A lovely practice that left me feeling refreshed and at ease