Yoga Nidra (61 Points Relaxation)

What is yoga nidra?

Yoga nidra, sometimes known as “yogic sleep”, is a powerful, meditative technique where the mind remains conscious during the normally “unconscious” state associated with deep sleep. It is a systematic form of guided relaxation that typically is done for 35 to 40 minutes at a time. Yoga nidra takes us effortlessly into a state of harmonious, restful being.

Transcript

So begin to settle in comfortably in your space.

Letting the body begin to gently rest and relax.

Allowing the arms to rest gently at your sides.

Six inches away from the sides of the body.

Allowing the feet to relax and fall out comfortably to the left and the right.

And begin to notice the spaces in the body where you feel any sensation.

Sensing any feelings.

And bring your awareness to those spaces.

And just acknowledge without judgment.

Noticing how the body feels as it prepares for this deep relaxation.

And along with that sense of awareness in those spaces of the body.

Allow those areas to just relax,

Soften,

And be open to this moment.

Letting any anxiety or worry that you might have just fall to the wayside.

Creating more space for relaxation,

Personal discovery,

And compassion.

And allow your awareness to ground you in this moment.

Allowing any past regrets or future worries to melt away.

Only leaving this present moment.

And in this moment begin to notice any sounds you hear in your current space.

Maybe you can hear the gentle noise of cars going by outside.

Or the hum of a fan or AC unit.

Maybe you hear a friend or a loved one in another room.

Just notice what you hear in your space.

Acknowledging without judging.

And letting that awareness begin to transition from the external to the internal.

Focusing in on the body.

Noticing any sounds that you might hear inside you.

Maybe that's the beat of the heart.

Subtle.

That powerful.

Or maybe you start to move that awareness to the rhythm of the breath.

Without deepening,

Without changing,

Just notice the natural flow of your own breath.

Noticing with each inhalation how the body rises.

Noticing with each exhalation how the body begins to fall.

And take a second to pay gratitude to this beautiful life giving cycle.

The air entering in through each inhale.

Exhaling out.

Leaving the body.

With each exhale.

Take note of your own rhythm.

And in this rhythm.

With your next inhale,

Bring your awareness up to the crown of the head.

Taking a second to just gently scan the body.

Beginning with the crown.

Inviting in a sense of relaxation,

Rest,

Rejuvenation into the crown.

Moving to the center of the brow,

Your third eye.

Just relax.

Moving.

And bringing special attention to the space around the mouth and the nose.

Allowing you to just relax the mouth.

Relaxing the jaw,

Releasing the tongue from the root to the mouth.

Maybe softening the skin around the nose.

Allowing yourself to release any tension that we often hold.

Believe in knowing in this area.

Moving down to the base of the throat.

Just relax.

Moving that awareness to the center of the chest,

The heart center.

Allowing yourself to just relax in this space.

Softening,

Opening.

Through the navel center.

Just relax.

The spine.

The hips.

The knees.

The ankles.

Just relaxing.

Bringing that awareness to each of your toes.

Creating space to just relax.

The soles of the feet.

Feeling the entire body relaxed.

Open.

Receptive.

And with that,

Noticing and moving the awareness,

Sensing,

Feeling the spaces in which your body has connected to the mat,

The floor,

Or whatever is supporting you in your practice.

And allow that support to deepen.

Allow it to deepen past the floor.

Past the foundation of the building in which you're in.

But deepening to the very earth itself.

Noticing with each inhale,

Relaxing deeper.

And with each exhale,

Releasing deeper into the earth.

Feeling the support of the planet,

The earth itself holding you in your practice.

Adding to the safe space you've created.

And feel the earth rising to meet you.

Creating a beautiful nest.

A cradle to support you in your divine practice.

Holding you and allowing you to just be and exist in this moment.

And in this safety and security of this beautiful nest,

This beautiful cradle that the earth has created for you.

Begin to gaze up at the night sky.

And visualize a night sky that's open,

Clear,

And full of beautiful stars,

Unblocked by any buildings,

Any lights,

Any pollution.

Just open night sky.

With infinite stars.

Allow yourself to begin connecting yourself to the beautiful sky above you,

Supported by the earth.

And witnessing the cosmos.

And then in your connection,

You begin to make contact with these beautiful stars.

Noticing the bright blue starlight emanating from each of the stars.

Descending down to the earth to meet you,

To empower you.

And the first star rests gently at the space between the brow.

This bright blue starlight.

The next at the base of the throat.

This bright blue starlight on the right shoulder joint.

The right elbow joint.

The right wrist.

The tip of the right thumb.

This bright blue starlight supporting you.

Tip of the right index finger.

Tip of the right middle finger.

Tip of the right ring finger.

Tip of the right pinky finger.

The right wrist.

This bright blue starlight.

The right elbow joint.

The right shoulder joint.

The base of the throat.

The left shoulder joint.

The left elbow joint.

The left wrist.

Tip of the left thumb.

This bright beautiful starlight.

Tip of the left index finger.

Tip of the left middle finger.

Tip of the left ring finger.

Tip of the pinky finger.

The left wrist.

The left elbow joint.

The left shoulder joint.

The base of the throat.

The center of the chest.

This bright blue starlight.

Right side of the chest.

The center of the chest.

The left side of the chest.

The center of the chest.

The navel center.

The base of the spine.

This bright blue starlight.

The right hip joint.

The right knee.

The right ankle.

The right big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Right ankle.

The right knee.

The right hip.

The base of the spine.

The left hip joint.

The left knee.

The left ankle.

The left big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

The left ankle.

This bright blue starlight.

Left knee.

The left hip.

The base of the spine.

The navel center.

The heart center.

The center of the chest.

The base of the throat.

The center of the brow.

Feel or sense the power of these stars resting on the body.

Feel the warmth,

The connection.

The power of source imparted on you.

Allowing you to be what you need in this very moment.

Experiencing yourself as a part of these stars,

As a part of the greater universe.

But more importantly,

As who you intrinsically are.

Feel the energy move within the container that is your physical body.

And begin to bring your awareness back into this moment.

Back into this space,

First focusing back in on your breath.

Noticing the rhythm,

The flow of your breath on the back end of your practice.

Noticing on an inhale where and how the body rises now.

And on the exhale,

Noticing where and how the body falls.

Taking a second to deeply inhale through your nose,

Visualizing this energy from the soles of the feet,

Inhaling out to the crown of the head.

And exhaling out of the mouth,

Letting out an audible sigh,

Exhaling from the crown of the head down to the soles of the feet.

Bringing that awareness to the feet.

Flexing your feet,

Wiggling the toes,

Bringing that motion.

And if it's in your range of motion,

You can rest the soles of your feet,

Hip width distance apart.

And begin to gently windshield wiper your legs from left to right,

Bringing motion,

Feeling sensation into the hips and the lower body.

Moving up,

Maybe open and close your hands,

Rolling the wrists.

Bringing movement up to the shoulders and the neck,

Shrugging your shoulders up to your ears and allowing them to gently roll down your back.

Taking that motion a few times if that feels good for your body.

Beginning to gently move the head to the left,

Allowing the chin to tap the left shoulder.

Take that range of motion in the opposite direction.

Moving the chin and allowing the chin to tap the right shoulder.

Bringing some gentle soft motions and movement to the neck.

And in this part of the practice,

Take a second to take any movement that feels good to you and your body.

And when you're ready,

Make your way to a seated position.

Thank you for taking time out to gift yourself an opportunity for deep relaxation.

Take a second,

Pay gratitude to this moment that you've taken.

I hope that the wisdom and compassion of me honors,

Acknowledges,

And loves the wisdom and compassion of you.

Namaste.

Reviews

What a nice soothing nidra! I’ll definitely play it again.

Very relaxing. Love your voice and cadence of your speech. I will come back again. Thank you so much ☺️ 🙌🏻

Super relaxing, great tone & great pace. Thank you 🙏

Very calm and soothing practice. Thank you 🧘‍♀️🦋🙏✨️😌

Very relaxing. I fell asleep 🙂. I love your voice, i will come back 🙏

🙏

Beautiful visualization, very relaxing!

Fantastic! This is a keeper. Namaste 🙏

Fantastic! Gentle, grounding, supportive. Thank you.

Thank you 💗🌸🙏

Namaste. Thank you for a beautiful guided meditation.

Beautiful soothing voice. Feeling very relaxed ✨

Thank you! I could listen to you anytime, Shawn. Really.

I love the whole practice and appreciate how you incorporated the Earth and the star light.

Deeply relaxing, thank you.

Soothing cadence and overall lovely experience.

Love! Incredibly peaceful and impactful.

Exquisitely simple. Sublimely soothing. Thank you.

Perfect, thank you!

Well done session.