Yoga Nidra For Effortless Ease

Rest deeply and feel refreshed with this nourishing guided practice focusing on tapping into your energetic body. When we connect with our energetic body, we become able to address challenges with ease and move through stagnant energy patterns, enabling us to truly step into our power.

Transcript

Let's begin our practice.

Lie down comfortably on your back,

On your yoga mat,

Bed,

Or on the floor.

If you cannot for any reason lie down safely or comfortably on your back,

Feel free to lie down on your left side.

You can practice sitting up.

You can find any position that's supportive to your comfort.

Use any pillows,

Blankets,

Or props to help you become as comfortable as possible.

Make sure that you won't be disturbed.

Close your eyes and take the next few moments to make any final adjustments.

Once you're totally comfortable,

Inhale deeply through the nose.

Exhale completely from the mouth.

Repeat this two more times.

Then return to your natural breath pattern.

Settle into your body,

Feeling the connection between your body and the surface.

Mentally draw an outline around your physical form.

And allow that outline to become a little softer,

Maybe a little blurry.

Imagine that the body and the space around it become less and less distinct from one another.

Begin to notice sounds.

Send the sense of hearing out into the distance.

Notice the most distant sounds you can hear.

At each sound,

Be an anonymous vibration of energy.

Notice closer sounds.

Sounds inside this building.

Sounds inside your room.

Allowing the mind to move from one sound to another.

And see if you can hear the sounds that are happening inside your own body.

Perhaps you can hear your pulse.

Heart beating.

The oceanic sounds of your breath.

Listen closely.

Notice what you can hear when you listen deeply.

And now imagine yourself resting in a place that makes you feel safe and comfortable.

This could be real or imagined,

Indoors or out,

Somewhere you've been or somewhere you dream of visiting.

This is a place that offers you peace,

Comfort,

And nurturing.

It's your inner sanctuary.

Feel yourself here and notice all your surroundings.

Quality of the light.

Any colors.

Any meaningful objects.

Plants or animal companions.

Anyone and anything that helps you feel comfortable and safe.

See yourself here in this peaceful place.

Notice where you are in it and how you feel.

Notice the atmosphere of safety and calm.

At any time during the practice,

You can guide yourself here,

Back into your inner sanctuary.

So if at any time during the practice,

You find yourself experiencing a sense of unease or discomfort,

Your inner sanctuary is here for you.

Bring your awareness to your breath.

Notice your natural,

Effortless breath.

Imagine that as you inhale,

The breath enters the soles of the feet and travels up the front surface of the body all the way to the crown of the head.

And as you exhale,

The breath releases from the crown of the head,

Travels down the back of the body and out the soles of the feet.

Inhaling breath enters the soles,

Travels up to the crown.

And exhaling,

Breath releases from the crown,

Travels down the back body,

Back out the soles of the feet.

And at this time in the practice,

I invite you to create a sankalpa,

Your heartfelt resolve that reflects your deepest desire or highest goal.

Create your sankalpa as a positive statement in the present tense,

As though it's already happening.

Once you've created your sankalpa,

Silently repeat it three times and let it go for now.

Bring your attention to the physical body who will guide you through a systematic scan,

A rotation of consciousness throughout the physical body.

As each body part is named,

Bring your attention to that body part and visualize a tiny light or star or sacred symbol illuminating that part.

As you become aware of each part of the body,

Prana,

Life force energy will flow there.

Bring your awareness to the point between the eyebrows.

See a tiny light between the brows.

Notice the throat center,

Tiny light at the center of the throat,

The right shoulder joint,

Right elbow joint,

Middle of the right wrist,

Tip of the right thumb,

Tip of the second finger,

Tip of the third finger,

Tip of the fourth finger,

Tip of the fifth finger,

Right wrist,

Right elbow joint,

Right shoulder joint,

Throat center,

Left shoulder joint,

Left elbow joint,

Middle of the left wrist,

Tip of the left thumb,

Tip of the second finger,

Tip of the third finger,

Tip of the fourth finger,

Tip of the fifth finger,

Left wrist,

Left elbow,

Left shoulder,

Throat center,

Heart center,

Right side of the chest,

Heart center,

Left side of the chest,

Heart center,

Solar plexus,

Navel center,

Center of the pelvis,

Right hip joint,

Right knee joint,

Right ankle joint,

Right big toe,

Tip of the second toe,

Tip of the third toe,

Tip of the fourth toe,

Tip of the small toe,

Right ankle joint,

Right knee joint,

Right hip joint,

Center of the pelvis,

Left hip joint,

Left knee joint,

Left ankle joint,

Left big toe,

Tip of the second toe,

Tip of the third toe,

Tip of the fourth toe,

Tip of the small toe,

Left ankle joint,

Left knee joint,

Left hip joint,

Center of the pelvis,

Navel center,

Solar plexus,

Heart center,

Center of the throat,

Eyebrow center.

Notice your whole body illuminated by these tiny points of light,

A constellation of lights.

See the whole body illuminated,

Illuminated by tiny lights.

Lift your attention to your natural breath,

Feeling inhalation and exhalation,

Breathing at your own pace.

See the body breathing.

And as you inhale,

The breath enters the soles of the feet,

Travels up the front plane of the body to the crown of the head.

And as you exhale,

You see the breath release from the crown of the head,

Travel down the back of the body,

Note the soles of the feet.

You're following your breath in this way,

Entering and exiting the soles of the feet.

Watch the endless loop of the breath traveling up the front of the body,

Down the back of the body.

And as you exhale,

You feel the breath release from the crown of the head.

Let go of the attention on the breath.

At this time in the practice,

We'll explore opposites.

Invite in an experience of contraction.

How does contraction show up for you?

Feel as if your entire being is contracted.

All being is contracted.

Now invite in a sense or experience of expansion.

Notice what it's like to feel and be expansive.

Feel as if your entire being is expansive,

Spacious and limitless.

Turn to contraction.

And now expansion.

Allow your awareness to travel back and forth between these opposites.

And see if you can experience both contraction and expansion at once.

And release it now.

Shift awareness to your mind's eye.

Watch what comes up on the screen of the mind.

Envision a deep red lotus flower.

Notice this red lotus in the space between your sitting bones.

Mooladhara chakra.

And now envision a warm orange lotus flower.

Place this flower in the center of the pelvis,

Svadhisthana chakra.

Notice a bright yellow lotus in the area of the solar plexus,

Manipura chakra.

And a soft green lotus flower in the center of the heart,

Anahata chakra.

Envision a sky blue lotus flower and place it in the center of the throat,

Vishuddhi chakra.

And see an indigo violet colored lotus.

Place it at the eyebrow center and see it submerge into the very center of the mind's eye,

Agnya chakra.

And now visualize a crystal clear thousand petaled lotus flower floating above the crown of the head,

Sahaswara chakra.

Resting in the space of all of your energy centers.

Sensing the entire being.

Returning you to your intuitive balance.

Allowing you to fully surrender contraction and move into expansion.

Your awareness.

Allowing you to let go.

Breathing into pure awareness.

And in this space of awareness,

Bring back to mind your sankalpa.

Envision yourself as the embodiment of your resolve.

Gently repeat it to yourself three more times.

Each time you state your sankalpa,

You are shifting the direction of your own life.

And so it's already happening.

Begin to notice any thoughts,

Emotions or sensations rising up.

Become aware of your breath again.

The gentle flow of the breath,

Moving prana in and out of the body.

Deepen your breath.

And as you do so,

Begin to notice your physical form again.

Allow the lines surrounding the body to come into focus again.

Feel the body as it's been supported by the earth.

Invite movement into the fingers and toes and gradually into the rest of your body.

When you're ready,

Slowly turn over to your right side.

Rest here a few moments if you like.

When you're ready,

Come back to sit.

Hariyom Tatsat.

Thank you so much again for practicing with me.

I'll see you in the next video.

Reviews

Beautiful thank you. Feel deeply rested

Thank you for this beautiful practice.

Very relaxing practice: perfect for an afternoon reset. I moved from stressed to rested! Thank you and Blessings 🕊️