Yoga Nidra For Self-Esteem & Confidence

Yoga Nidra is the science of complete relaxation. Including body awareness, bodily sensations, and visualizations.

The brain reaches a delta state, which lies between sleep and awakening. On a basic level, Nidra is a comprehensive method for maximizing health and well-being. It is particularly beneficial for releasing stress and improving sleep. On a deeper level, it is a profoundly spiritual practice and somewhere in between, the most profound and accessible ways to reshape the unconscious.

Transcript

Begin your practice by finding a comfortable lying position,

Feeling supported by the ground,

Allowing your eyes to remain gently closed,

Taking time to settle into a position that feels just right.

During yoga nidra,

You are guided to notice and feel physical sensations,

The breath,

Emotions,

Sounds and feelings,

And to experience yourself as the witness of all of these comings and goings.

Whatever you experience,

It's perfect,

Just as it is.

Now,

Simply rest at ease and follow my guidance,

Allowing my voice to become your voice.

During yoga nidra,

Welcome every experience as a messenger that is inviting you to explore sensations,

Emotions and sounds without trying to change,

Fix or make anything happen.

As you welcome whatever is arising,

Your body and mind are learning to remain at ease.

While you discover the place within that is always at ease and peaceful,

Experiencing yourself to be unchanging well-being,

Witnessing presence that is welcoming everything.

Now,

Feel the body settling completely into stillness.

In the practice which follows,

You are going to develop the feeling of relaxation in the body.

You don't have to do any movement,

Just developing the feeling of relaxation.

The sound of your breath is slow.

Your body enters a state of relaxation,

Repeat mentally with your inner voice.

I am going to practice yoga nidra.

I am listening to the guideline.

A constant communication is taking place between the teacher and myself.

I can hear the sound of her voice and we are connected.

The whole atmosphere is charged of one energy,

A powerful vibration.

In this atmosphere,

You are lying on your mat.

At this point,

You will bring to your mind a sankalpa.

A sankalpa is an intention formed by the heart and the mind,

A solemn vow,

Determination or will.

In practical terms,

A sankalpa means a one-pointed resolve to focus both psychologically and philosophically on a specific goal.

A sankalpa is a tool meant to refine the will and to focus and harmonize mind and body.

Now check inside the mind and heart what is your special intention and formulate it with your words clearly,

Mentally.

Repeat your sankalpa three times clearly with your inner voice to remember it.

The practice of sankalpa makes your resolve firm and specific.

It is now time to bring awareness to the body.

Draw your attention to each part of the body that I will name one after the other.

Visualize a light coming from the part of the body that is named,

A bright light of a golden color.

Become aware of your right hand thumb and visualize a golden colored light coming from your right hand thumb.

No movement is required,

Only bring your attention to it and visualize.

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Right elbow,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the rib cage,

Waist,

Hip,

Right thigh,

Knee,

Lower leg,

Right ankle,

Heel,

Top of the right foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now go to the left side,

Become aware of the left hand thumb and visualize the golden light.

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Left elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the rib cage,

Waist,

Hip,

Left thigh,

Knee,

Left lower leg,

Left ankle,

Heel,

Top of the left foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now go to the back of the body,

Back of the head and visualize the golden light.

Back of the neck,

Right shoulder blade,

Left shoulder blade,

Right part of the bottom,

Left part of the bottom,

Right hamstring,

Left hamstring,

Right calf muscle,

Left calf muscle,

Right heel,

Left heel.

Now the front of the body,

Bring your attention to the crown and visualize the golden light,

The forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Whole nose,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

Chin,

Neck,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Upper abdomen,

Lower abdomen,

Right leg,

Left leg,

Right arm,

Left arm,

The whole of the head,

The whole body,

The whole body,

The whole body.

Become aware of the body lying on the floor in a surrender position.

Feel the points of contact of the body with the floor.

Imagine the meeting points of the body and the floor.

The whole body and the floor.

Become aware of the whole body.

The body is perfectly still on the floor.

Become aware of your breath.

Feel the flow of the breath in and out of the lungs.

The breathing is natural,

Natural,

Instinctive,

Automatic.

Maintain awareness of your breath.

Complete awareness of the breath.

Concentrate on the movement generated in your torso while inhaling and exhaling.

Keep your attention on the movement going up and down with every breath.

With each and every breath,

The torso moves up and down,

The navel,

The ribs,

The chest.

Now recollect the sensations you felt in the body when you were overwhelmed by intense fatigue but you were unable to rest.

Recollect the sensations of intense tiredness,

All the muscles tired,

The thoughts confused.

You can barely make any movement as the only thing that you really need is to sleep and recover.

Feel the sensation of effort in the body as there is no way for you to be able to sleep now.

You have to stay awake and keep going.

Observe yourself at this specific moment.

Now bring back to your mind the sensations felt in the body and mind during a day you were at your best.

Remember waking up the morning of this specific day,

Maybe after a long night of sleep,

Feeling completely fresh,

Absolutely energized,

Alive and ready for the day to come.

Whatever is coming on your way,

Observe the sensations in the body,

In the mind,

In the breath.

Now imagine in your mind a basket full of lemons on the table in a kitchen.

You reach out and select a ripe yellow lemon.

You can feel the weight of the lemon in your hands.

You slide your fingers over the smooth waxy skin.

Feel the dimpled texture.

You lift the lemon to your face and breathe in that lemony smell.

With a knife you slice the lemon.

As the bright yellow flesh is exposed,

You see the juice run out.

A lovely lemony citrus aroma fills the room.

You cut a slice and put it in your mouth.

You bite down on it.

The juice runs over your tongue.

Your mouth fills with the taste of lemon juice.

Feel the sensations in the mouth.

Now find yourself as calm and safe as possible,

At peace with yourself.

Remain in this peaceful state while you meditate calmly and build your self-esteem.

Imagine that all the following affirmations are true for you right now,

In this moment.

And enjoy the self-esteem relaxation you experience.

Repeat each affirmation after me in your mind,

With conviction.

Use your imagination to fully believe each self-esteem relaxation affirmation.

I am at peace with myself.

I appreciate who I am.

I value myself as a person.

All people have value and I am a valuable human being.

I deserve to relax.

I deserve to be happy.

I embrace my happy feelings and enjoy being content.

I imagine and believe that all of these affirmations are true for me right now,

In this moment.

When my mood is low,

I accept my emotions and recognize that it will pass.

I know that I will be happy again.

My future is bright and positive.

I look forward to the future and I enjoy the present.

I look fondly upon many memories from my past.

I forgive myself for my mistakes.

All people make mistakes.

I have felt bad about them long enough.

I have suffered enough and now it is time to be free.

By freeing myself from past mistakes,

I can move on and do good things.

I forgive myself.

I imagine and believe that all of these affirmations are true for me right now,

In this moment.

I feel good about who I am today.

I accept the person that I am.

I accept my flaws and I accept my strengths.

I view my shortcomings as strengths not yet developed,

Rather than as weaknesses.

I eagerly developed new strengths.

I approach challenges with strength.

I do the best that I can at the time.

My efforts are good enough and they are okay.

I do not have to be perfect to be okay as a person.

I am a human being with flaws.

I enjoy being who I am.

I love myself as I am.

I nurture the child within me.

I feel secure in who I am.

I don't need to compare myself to others.

I accept myself.

I care for myself.

I take time for myself.

I enjoy it.

I deserve time for myself and I feel good about taking this time regularly.

I handle difficulties with grace.

I allow myself to experience and express emotions,

Both negative and positive.

I accept myself.

I am perfectly alright just the way I am.

I accept myself.

I am a valuable human being.

I feel confident.

I feel secure.

I accept myself.

Now it is the time to remember your Sankalpa,

Your resolve.

Repeat mentally the same resolve that you have made at the beginning of the practice.

Repeat it exactly as it was three times with full awareness and confidence.

Relax all efforts now.

Draw your mind outside and become aware of your natural breath.

Awareness of the whole body.

Awareness of the breath.

The right hand.

The left hand.

The feet.

The back.

The shoulders.

The head.

Become aware of the position of the body touching the floor supported by the earth.

Visualize your surroundings with your eyes closed and become aware of all sounds around you.

Return to your breath.

Lie quietly and keep the eyes closed.

Slowly start moving your fingers and toes.

Feel free to make any movement with your head to reconnect with the body.

Keeping the eyes closed,

Take your time to bring back all sensations.

Eventually extend your arms above your head and stretch.

Bring the knees to your chest and roll onto your preferred side into a fetal position.

And slowly make your way to the sitting position,

Eyes closed.

The practice of yoga nidra is now complete.

You can soften your gaze slowly to bring the light little by little in your eyes.

I encourage you to journal if you have the possibility in order to integrate this practice.

Reviews

Relaxing, nice and friendly pace, pleasant voice 🙏