Releasing & Renewing Yoga Nidra NSDR

In this calming Yoga Nidra, (A Non-Sleep Deep Rest or NSDR practice) you are invited to press pause on the busyness of daily life and immerse yourself in deep relaxation. This guided session will help you release stress, tension, and any emotional or mental clutter while creating space for renewal, clarity, and inner peace. What to Expect: A soothing guided meditation designed for deep rest. Gentle breathwork to release tension. A quiet, nurturing space to recharge. This practice is perfect to help you unwind, reset, and return to your day feeling refreshed and renewed. No prior experience with Yoga Nidra is needed—simply press play and enjoy this time for yourself.

Transcript

Hi love,

Welcome to this yoga nidra journey.

This is a powerful practice where we take ourselves into a place between sleep and wake.

It's a time of total relaxation,

An invitation to transformation and ease.

You need only to show up with an open heart,

Follow the guidance that feels aligned for you,

Allow yourself to release all of the clutter of the mind and be present in this moment.

Find a position that feels absolutely comfortable for you.

You might like to lay in shavasana pose,

Relaxing on your back with your arms and legs extended.

You may even enjoy finding some props such as some pillows or blankets to make yourself even more comfortable.

As we go on this journey,

Do your best to remain as still as possible,

But know that you can make any adjustments you feel necessary.

If it feels good for you,

Close your eyes and bring your awareness to your next exhale.

The breath is an excellent teacher and a powerful tool,

Reminding us that letting go of what is no longer needed is as natural as a sigh.

Notice each exhale as it flows out from the body.

Feel how the whole body releases as you breathe out.

Notice a sense of familiarity and comfort that comes from letting each exhale go.

Notice how releasing the exhale creates room in the body for fresh new breath.

Allow the release of any obvious tensions or tightness in the physical body.

Let yourself relax fully supported by the earth.

With each out breath,

Feel your whole being releasing more and more.

Invite yourself to release any expectations along with your out breath.

Invite yourself to release any expectations along with your out breath and any thoughts of worry or judgment.

Notice your whole self releasing and relaxing into this moment.

And if you notice anything tugging at your attention,

Pulling you away from the now,

Can you let it go for the time being?

Imagine letting it go on your next exhale.

Notice the sense of relief that letting it go brings.

Let yourself experience the whole out breath fully.

And follow this next breath as it goes in and out.

A new moment unfolding right before you.

Nothing you need to hold on to.

Wisdom teachers share that we have an empowering tool to help us manifest the most fundamental song of our spirit,

Our heart's truest desire.

This tool is called Sankalpa.

Sankalpa is simply a short statement representing our deepest wishes and it's said with full faith and belief that it is true for us.

Sankalpa can help release any obstacles that prevent us from living the life that we desire and helps enable us to let go of limiting beliefs or circumstances that are weighing us down.

Some examples of a Sankalpa might be,

I live with compassion.

I am generous.

I am open to joy.

I live in the present with an open heart.

I release all fear.

So take a moment to listen within.

See if you can hear your heart speak.

Notice what your heart is saying.

Allow yourself to listen to the whispers of your heart.

When you're ready,

Say your Sankalpa in your mind three times.

Say it as if you're sending a love note to your heart from your heart.

Let yourself lean into your Sankalpa with gentleness and trust.

Now we'll bring our awareness through our body to invite a feeling of complete relaxation and release.

As each body part is named,

I invite you to bring your awareness and allow yourself to fully release any tension in that space.

And then we will move to the next space in the body.

Allow your attention to move with the guidance of my voice.

Imagine your attention moving with the guidance of my voice.

Like a river flowing from space to space and allowing all the tension to be carried naturally away as the river flows.

As we do this,

We transform any energetic blocks or physical tension,

And we transform them into ease,

Letting go,

And finding flow.

Bring your attention to the right hand and the right thumb.

Allow yourself to let go of any tension in the right thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of the hand.

Feel it all letting go.

Feel it all letting go.

The back of the hand.

Releasing.

Right wrist.

Lower arm.

Elbow.

Upper arm.

Right shoulder.

Letting go completely.

Right waist.

Letting go.

Right hip.

Right thigh.

Releasing.

Right kneecap.

Calf.

Ankle.

Right heel.

Sole of the right foot.

Top of the right foot.

All five toes of the right foot.

Releasing.

Now move to the left hand.

Allow a feeling of release and relaxation in the left thumb,

Index finger,

Middle finger,

Ring finger,

And little finger.

Now the palm of the hand.

Letting go.

The back of the hand.

Releasing.

Left wrist.

Lower arm.

Elbow.

Upper arm.

Left shoulder.

Letting go completely.

Left waist.

Left hip.

Left thigh.

All releasing.

Left kneecap.

Calf.

Ankle.

Left heel.

Left sole of the foot.

Top of the foot.

All five toes together.

Releasing.

Now bring your attention to the top of the head.

Let the crown of the head relax and release.

Forehead.

Releasing.

Right ear.

Left ear.

Both ears together.

Releasing.

Right cheek.

Left cheek.

Both cheeks together.

Releasing.

All tension flowing away.

Right eye.

Left eye.

Both eyes together.

Releasing.

Right nostril.

Left nostril.

Both nostrils together.

Releasing.

Upper lip.

Lower lip.

Letting go.

Whole jaw.

Releasing.

Throat.

Letting go.

Right collarbone.

Left collarbone.

Release.

Right chest.

Left chest.

Center of the chest.

Letting go.

Upper belly.

Belly button.

Lower belly.

Releasing.

Glutes.

Letting go.

Tailbone.

Sacrum.

Entire spine.

From the tip of the tailbone to the base of the skull.

Letting go.

Right shoulder blade.

Left shoulder blade.

Both shoulder blades.

Releasing.

Releasing.

Back of the neck.

Back of the head.

Top of the head.

The whole right side of the body.

The whole left side of the body.

The whole upper body.

The whole lower body.

The entire body.

The whole body.

Releasing.

Letting go.

Feel all the tension flowing away.

Now begin to follow the breath as it flows naturally through your body.

Bring your awareness to your breath and its natural rhythm.

Trace the path of the breath as it comes through the nose.

Feel it as it passes through the throat and then expands into the lower belly.

Follow the breath as it goes back out.

Releasing from the low belly.

Moving through the throat and then out the nose.

Continue to follow the air you're breathing.

This flow of energy streaming.

You might like to count each breath backwards from 27 to 1 to help you relax more deeply.

Inhaling from the nose through the throat to the lower belly.

27.

Exhaling from the low belly through the throat to the nose.

27.

Inhaling nose,

Throat,

Belly.

26.

Exhaling low belly,

Throat,

Nose.

26.

Inhaling nose,

Throat,

Low belly.

25.

Exhaling low belly,

Throat,

Nose.

25.

Stay in a state of ease as you breathe.

Keep counting and feel each breath as it flows in through your nose,

Throat,

Belly,

And breathing out,

Belly,

Throat,

Nose.

If you lose count or you reach the number 1,

No worries.

Simply start over with 27 and continue counting backward to 1.

Beautiful.

Stop counting and bring your awareness to the natural rhythms of your breath.

Allow your heart to remain open as I walk you through a series of feelings.

As I say each one,

Imagine it very vividly in your mind.

Allow your body to experience the feeling as if it were happening in this moment.

Allow yourself to cultivate each feeling in your body.

Begin with the feeling of heaviness.

Heaviness in the body.

Feel heaviness developing through the entire body.

Feel a heavy weight in the arms.

Feel your legs getting heavier.

Feel a weight in your torso.

Feel your head getting heavier.

Notice the entire body becoming heavier and heavier with each moment.

Invite heaviness into every part of the body.

The body is weighted to the earth like a great boulder.

Heavier.

Heavier.

Now let the feeling of heaviness go and generate a sense of lightness in the body.

Of complete weightlessness.

Let this feeling of lightness flow into your body.

Feel lightness in the arms.

As the arms get lighter and lighter.

As if they're lifting off the floor.

Notice the lightness in the legs.

The legs getting lighter and lighter.

Lifting up and up.

Feel the lightness all through the torso.

Lightness in the head.

Notice the body was made of only air and lifting away from the earth.

Let yourself become lighter and lighter.

The whole body light like air every moment.

Lighter and lighter.

Now let the feeling of lightness go.

Now I invite you to create a feeling of apprehension.

Focus on this feeling.

The feeling of doubt or hesitation.

Maybe you recall a time when you felt apprehensive or uncertain.

Notice any sensations occurring in your body as you remember how it felt.

Bring your full attention to the feeling of apprehension.

Notice what it feels like in your forehead.

In your jaw.

In your shoulders.

In your chest.

And in your belly.

Feel apprehension all through your body.

Now let the feeling of apprehension go completely and create the feeling of courage and bravery in the body.

Let this feeling fill you up and spread through your entire body.

Maybe you recall a time when you felt really courageous.

Notice the sensations it brings up in the body now as you remember how it felt.

Notice what courage feels like in your face.

In the muscles around your mouth.

In the shoulders and chest.

Allow courage and bravery to shine everywhere within you and emanate from you.

Feel courage in the body.

Sense a feeling of confidence within you.

How does it feel to trust yourself fully?

What you're thinking,

Saying,

Doing.

Allow courage to flow through you.

Now see if you can feel both apprehension and courage simultaneously.

Allow apprehension and courage to exist within you at the same time.

Invite both feelings to coexist for a moment.

Let the feelings of courage and apprehension go and return your attention to the natural rhythm of your breath.

Now I invite you to imagine yourself hiking on a path,

Climbing through a peaceful forest on a brisk autumn morning.

The fresh forest air is full of moisture and it energizes you.

You look around and take in the magnificent sight of the fall foliage decorating the trees.

Surrounding you are oak and birch and maple trees brimming with vibrant leaves of orange and red and gold.

You pause to enjoy the spiced,

Earthy scent of drying leaves.

As you continue your hike,

You hear your padded footsteps along the trail that's covered in pine needles.

Interspersed is the crunching sound of fallen leaves under your feet.

You watch maple leaves gently tumble around you,

Flashing bright yellows and reds in the sunlight.

Off in the distance,

You hear the soft rumble of waterfall.

You follow the sound of the rushing water,

Hearing how it grows louder and louder.

Suddenly,

The trail opens to a breathtaking view of the brightly colored autumn forest.

You take in the panoramic view of dazzling crimson reds,

Fiery oranges,

Glistening golds stretching miles into the horizon.

You turn and you see that you have reached the top of a majestic waterfall.

Enthralled,

You watch as the water rushes through and pours gracefully down into a large,

Rounded lake below.

Its rhythmic,

Soothing movement fills your ears.

Beside the waterfall,

You find a stony path winding downward and you begin to descend.

From the path,

You can see the waterfall cascading down,

Pouring effortlessly down and around large boulders.

Your fingers trace flakes of white lichen as you make your way along the path and around large rocks adorned with neon green moss.

You feel a refreshing cool spray from the streaming water on your face and arms as you climb slowly down the stone steps.

You arrive at the waterfall's base where you find a broad,

Dry boulder on the side of the riverbank to sit down on.

You observe the water as it tumbles over the top of the cliff and then calmly disperses into the tranquil pool at your feet.

Leaves flutter down around you,

Glints of red and gold twirling elegantly to the ground.

Some leaves land atop the rocks and some fall into the river to join its flow.

You spread your arms wide and you open your hands to touch the leaves as they slide through your fingers.

Some feel brittle and crisp,

While others are waxy and soft.

You take a moment to contemplate the rush of the water and how the leaves spin on the water's surface,

Swirling and then slowly released into the stream to be carried away.

The forest is gracefully letting go,

Leaf by leaf,

Surrendering to autumn's flow.

And as you rest here,

You wonder,

Is there anything I might like to surrender?

A grief or a burden?

A worry?

Experience I've held onto for too long?

Imagine placing it now onto a leaf that's floating on the surface of the water.

Allow the river to hold it for you and gently take it away.

Notice the relief you feel,

The relief that spreads all through you as you watch the water carry it further and further away.

You decide to stay in the sunshine and soak in this view,

Sitting beside the waterfall softly roaring and the river flowing.

You notice a feeling of gratitude for this moment,

Surrounded by so much beauty.

You watch the water carry the leaves and you notice how any remaining concerns are naturally fading,

Flowing away.

Filled with this sense of deep tranquility,

You allow yourself to rest comfortably here and enjoy this moment.

Beautiful.

Now bring your awareness back to the intention you set at the beginning of this journey,

Your sankalpa that came from your heart.

Allow it to come forward fully in your mind.

Repeat it in your mind three times.

Say it with love and trust.

Allow it to echo beautifully through the chambers of your heart,

Knowing that it is already yours.

And now it's time to bring your awareness back into your body.

Become aware of your head,

Arms,

And legs.

Notice the length of your spine.

Bring awareness to your whole body,

Feeling the surface of the earth beneath you,

Supporting you.

Feel yourself resting here on the earth.

Notice the ease and flow of your breath as you breathe in and notice the release of your out-breath.

Now begin to wiggle,

Maybe starting with your fingers and your toes,

And then gently shifting your arms and legs bit by bit.

And you might like to reach your arms overhead in a slow,

Gentle stretch.

And then rolling onto your side for a moment,

Finding appreciation for this practice here today.

And when you're ready,

Come to a seated position,

Sitting in a way that feels most comfortable for you.

And allow yourself to be here for a few moments,

Soaking in the peacefulness of this practice.

Beautiful.

Thank you for joining me on this Yoga Nidra journey.

I am sending you so much love.