Yoga Nidra For Letting Go

This is a full Yoga Nidra practice for letting go. Yoga nidra means ‘yogic sleep’, or conscious sleep. It is a tool for enabling great rest in the body. It is also a way for us to root an intention deeply in our subconscious minds - our most authentic selves. During this practice, we’ll peel back the layers of our being to plant our seed of intention: letting go of that which no longer serves us.

Transcript

Hello and thank you for joining me for Yoga Nidra for letting go.

So take some time to settle down and get comfortable.

Ideally have yourself lying down on your backs,

On a mat or a bed.

And make sure that you stay warm and comfortable for this practice.

We won't be moving from our lying down position so it's important that you do what you can to make sure your whole body is supported.

I'd advise a cushion beneath your head,

Perhaps something beneath your knees to support your lower back.

And a blanket to cover your whole body,

Feet and hands included.

Maybe you have something to cover your eyes.

So just make any adjustments you need here.

Just take a few moments to make any last minute adjustments you need.

And as you settle down,

Become aware of any sounds outside of the room.

Distant sounds.

Hear sounds closer to you.

Hear sounds within this room.

And become aware of your body lying on the mat or on the bed.

And watch yourself as you wind down and sink into your Yoga Nidra practice.

Notice your breath.

Feel the cool flow of breath as it enters your nostrils.

And notice how your breath has warmed as it travels out of your nostrils.

Start to feel your body breathe and send that breath into your belly.

Now tell yourself three times,

Here begins the practice of Yoga Nidra.

I open myself completely and totally to the practice.

I will stay awake.

I will receive anything that I need to receive and stay open.

Now tell yourself three times,

I release everything that is not serving me.

I will receive anything that is not serving me.

I will receive anything that is not serving me.

I will receive anything that is not serving me.

We are now going to run through a rotation of parts of the body.

When I say something bring awareness to that part of you.

You do not need to think or do anything else.

Simply follow my voice as it guides you.

Now become aware of the whole body,

The whole body,

The back body,

The front body,

Both legs together,

The left leg.

The right leg,

Both arms together,

The left arm,

The right arm,

The whole head.

Feel the whole spine,

The pelvis,

The navel,

The lower abdomen,

The upper abdomen,

The throat.

The back of the neck,

Left shoulder blade,

Right shoulder blade,

Upper back,

Mid back,

Lower back.

Bring awareness to your whole back.

Go to your left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Sole of the foot,

Top of the foot,

The heel,

Ankle,

Calf,

Knee.

Thigh,

Hip.

Now go to your right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Sole of the foot,

Top of the foot,

Heel,

Ankle,

Calf,

Knee.

Thigh,

Hip.

Bring awareness to your left hand,

Back of the hand,

Palm of the hand,

Wrist,

Forearm.

Elbow,

Upper arm,

Shoulder,

Left armpit,

Ribs,

Waist.

Thigh,

Hip.

Bring awareness to your right hand,

Back of the hand,

Palm of the hand,

Wrist,

Forearm.

Elbow,

Upper arm,

Shoulder,

Right armpit,

Ribs.

Waist,

Hip.

Move your awareness to your mouth.

Become aware of the tongue,

The jaw,

Lower row of teeth,

Upper row of teeth,

Gums,

Upper lip,

Lower lip.

Space between your lips.

Right cheek.

Left cheek.

Right ear.

Left ear.

Both ears.

Forehead.

Temples.

Back of the head.

Top of the head.

Tip of the nose.

Right nostril.

Left nostril.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right eyebrow.

Left eyebrow.

Space between the eyebrows.

Space between the eyebrows.

Left eyebrow.

Right eyebrow.

Left eyebrow.

Left eyebrow.

Left eyebrow.

Left eyebrow.

Left eyebrow.

Left eyebrow.

Left eyebrow.

Now we move to the breath.

Become aware of the breath.

How are you breathing today?

Don't try to change anything in your breath.

Just notice how it feels.

And bring awareness to your feet.

Feel the soles of your feet.

And envisage your body inhaling and exhaling through the soles of your feet.

Picture the breath entering your body through the soles of your feet as you inhale.

Exiting the body through the soles of your feet as you exhale.

Really feel the breath come and go in waves through your feet.

Feel the breath come and go in waves through your feet.

Feel the breath come and go in waves through your feet.

And now focus on the tips of all ten fingers.

Envisage your body inhaling and exhaling through the tips of your fingers.

Picture the breath entering the body through the tips of your fingers.

And getting soaked up by the rest of your body.

Before exiting the body through the tips of your fingers as you exhale.

Now bring awareness to your belly.

Feel the belly inflate on your inhale and deflate on your exhale.

And imagine that you could breathe through your navel.

Envisage now that your breath enters your body through your navel filling the belly completely.

Imagine your breath exiting your body through your navel.

Inhale and exhale.

And now focus on the tips of your fingers.

And now focus on the tips of your fingers.

Inhale and exhale.

Now we're going to move through a number of sensations in the body.

As I call out these sensations experience them fully.

Try not to get too bogged down in the details.

Just experience the sensation as it happens.

Feel outgoing.

Feel shy.

Awaken the feeling of anxiety.

Awaken a sense of calm.

Feel how it relaxes your whole body.

Experience bright light.

Feel it light up everything around you.

Experience darkness.

Concentrate on that space.

Feel powerful.

Feel helpless.

Be bored.

Be interested.

Recall the feeling of pride.

Recall the feeling of shame.

Feel a cool breeze.

Feel it start to chill your bones.

Feel a glowing warmth.

Allow your body to soak up that heat and feel as it travels through you.

Be frightened.

Recall that feeling of fear.

Be fearless.

Feel bravery and strength flow through your veins.

Feel dull.

Feel bright.

Experience busyness.

Experience stillness,

Total peace and stillness.

See a dark screen drop down.

You're an observer of this screen as if you're in your own private infinite cinema.

Concentrate on this infinite space.

I will now talk through a number of items and I want you to imagine seeing these items manifest on your screen.

You have nothing else to do here.

Just watch as these things come and go in your mind's eye.

The pink moon.

A key.

A forest.

A kite.

A cloud.

Water.

A ball of wool.

A burning candle.

A pyramid.

A skyline.

An outstretched hand.

Smoke.

A photograph.

A bubble bath.

You meditating.

A feather.

A vase.

A cottage.

A blanket.

A stream.

A paperweight.

A starry sky.

A baby smiling.

Crashing waves.

Bubbles.

A sunflower.

A dove.

A child's swing.

A microphone.

A ray of light.

A calm sea.

A pencil.

A sun lounger.

A stone.

A red apple.

A fire.

A winding pathway.

A fizzy drink.

A pink lotus.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

A butterfly.

Now tell yourself three times,

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

I release everything that is not serving me.

Return awareness to the space around you.

Notice any sounds outside or even inside where you are.

And see yourself from above,

Lying down soaking in your practice.

Return awareness to your breath.

You don't need to do anything,

Just notice it.

Has your breath changed since you started practicing today?

Can you feel your breath more deeply in a particular area of your body?

And start to return awareness to your body.

Perhaps at the start you just feel the air on your skin.

Maybe bring some very slight movements to your fingers and toes,

Bringing energy back to your body.

Maybe move your tongue inside your mouth.

Perhaps you move your head from side to side.

And start to make your movements a little bigger.

And when you're ready,

Take your arms or elbows overhead,

Stretching through your whole body.

Bring your knees to chest,

Give yourself a nice juicy hug.

And roll over to one side,

Fetus position.

And feel free to stay here for the remainder of your practice.

And if you're ready,

Keeping your eyes closed,

Rise up to an easy seat.

Hands to prayer at your chest and maybe rub your hands together to create a little bit of heat.

So just bringing that energy back.

And now bring both hands to cover your eyes as you remove any eye mask you might have.

But keep your eyes closed here.

Slowly adjusting.

And when you're ready,

Gently bat your eyelids open.

Hands to prayer,

Heart center.

The practice of Yoga Nidra is now complete.

Thank you for sharing this time with me.

Be gentle with yourself as you allow yourself time to adjust back to the air.

Thank you for watching.

Thank you for watching.

Reviews

So good, I’m asleep before it’s done!

This helped me to get more rest when I woke early. Thank you 🙏

Lovely ❤️

I love this session 💓

Amazing! Quite profound this one. 🙏🏾✨

Excellent! Many traditional elements as well as the siple intention to let go of what si not aerving us. ❤️

Thank you! I feel deeply rested and free from what no longer serves me.💫

Wonderful thank you x

I connected to my breath and body, and was able to release thoughts that no longer served me. Thank you very much🪴

Very helpful and relaxing

That was very nice. Thank you

Lovely practise. A bit different and really refreshing. Thank you!

Very pleasant yoga nidra with a surprisingly different rotation of consciousness through the body and supporting background music.