Zen Nidra: Blissful Healing Journey
Indulge in the ultimate relaxation experience with this Yoga Nidra bliss. Immerse yourself in expert guidance that will prepare you for optimal relaxation, followed by a guided restful body release and a transformative Yoga Nidra visualization designed to promote deep healing and tranquility. Elevate your well-being with this rejuvenating practice, available now to soothe your mind and restore balance.
Transcript
Transitioning to your Shavasana.
So on the way,
If you feel like doing Cat-Cow or something for your spine,
Take a little bit of movement.
You've got heaps of time to get set up.
There's no hurry.
You might want to come on to your hands and knees and arch the spine and roll a little bit and get yourself really comfortable and cozy.
So small pillow for the head as a reminder,
Not a big one.
A bolster,
Pillow,
Cushions for under your knees and then really lay your spine down with so much care instead of just plonking down.
And what can be also nice if you've got spare cushions or pillows is under your arms to the side,
Especially if it feels like they're hanging off high,
But only if you've got them as you lay your body down.
So really release your legs over your bolster.
It can be quite useful to stretch one leg out long and then lay it down.
The other leg long,
Lay it down.
If you feel like there's gaps in your spine,
Your lower back,
You can plant your feet down,
Lift your hips,
Scoop your buttocks towards your heels and then really see if you can nestle that lower back into the floor.
You can lift up and lay the mid back down and the same with your head and your spine.
Make sure you're warm with socks,
Blankets,
Eye pillow on and then sigh your way into it.
After you feel like you're supported and comfy,
Take your nice releasing sighing breaths.
Let's take a few more of those and then come into nostril breath when you're ready.
Turning into your breath now as you're lying down in this position,
Notice the rhythm,
The placement and then take some really slow easy breaths in and out of the nostrils.
Your last little bit of effort feeling that new energy come into the whole body,
Every cell and then the whole body softening,
Releasing into the earth and then gently letting go of any control with the breath.
Just let it be now as you turn your awareness into the physical body,
Touching the floor,
Noticing the sensation,
Allowing all the meeting points of the body to merge,
Melt and release into the earth,
But all together and fine-tuning that awareness to what's on top of your body,
Tactile sense of touch on your skin,
All the different textures and weights,
Temperatures even and the air on any exposed skin.
Just noticing its movement,
Its temperature,
It's giving you your light and then bringing your awareness to your sense of hearing as you start to move out like a radar,
Picking up on the sounds in your environment,
Remembering to keep this a practice of detachment and observation,
Without labeling or lingering or liking or disliking any sounds,
You're just hearing them and then listening out for the next and the next,
Circling into your body,
Maybe sounds coming from your body and then hearing the sound of your sankalpa,
Your positive resolve,
Your heartfelt desire of whatever it is you're wanting to manifest or change or simply be at peace with for the betterment of your life,
Repeating this three times and then letting that go for now.
As we move into the mind-body rotation,
With each body plant that is named,
Take your full awareness there,
Notice sensation and then allow release and softening,
Starting with your right hand thumb,
Moving to the index finger,
Middle finger,
Ring finger,
Little finger on the right hand,
Palm of the hand,
Top of the hand,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of the chest,
Side of the waist,
Right hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth and fifth,
Whole right side,
Whole right side,
Awareness over to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger on the left hand,
Palm of the hand,
Top of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of the chest,
Side of the waist,
Left hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth and fifth,
Whole left side,
Whole left side,
Remaining aware and alert as you take your mind and sensation into both heels,
Moving up the backs of both legs,
Into the right buttock,
The left buttock,
Lower back,
Mid back,
Upper back,
Back of the neck,
The full spine from bottom to top,
Whole spine,
Back of the head,
Top of the head,
Whole back of the body,
Whole back,
Bringing the awareness into your forehead,
The right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
The third eye centre,
Third eye centre,
The full right eye and the muscles deep behind,
Whole left eye and the muscles deep behind,
Right cheek,
Left cheek,
Right ear,
Left ear,
Bridge of the nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Space between the lips,
Right jawline,
Left jawline,
The chin,
Bottom row of teeth,
Top row of teeth,
Tongue,
Whole mouth,
Whole face,
Awareness flowing down into the throat,
Collarbones,
Chest,
Abdomen,
Navel,
Groin,
Tops of the legs,
Tips of the toes,
Whole front,
Whole front,
Taking awareness to whole body parts,
The whole right leg and left arm,
Right leg and left arm together,
Whole left leg and right arm,
Left leg and right arm together,
Both legs,
Both arms,
Whole torso,
Front,
Sides and back,
Whole torso,
The neck and head,
Whole neck and head together,
Bringing an awareness to the whole body,
Whole physical body,
Whole body,
Resting your awareness on the flow of breath in and out of the nostrils,
Fine tune into the sensation of the fine hairs,
Moving as the breath comes in and out,
The temperature change,
The flow of breath just at the nostrils,
Remain connected and focused here as you begin a countdown from 11 to 0,
Body breathes in 11,
Body breathes out 11,
Continuing at your pace,
Full awareness at the nostrils,
That awareness down to the breath of the belly,
Tuning into sensation,
Moving in and out of the belly space,
Stay connected to this with every breath in and out,
As you begin a countdown from 11 to 0,
Moving that awareness up now to the heart space,
The breath moving in and out of the chest,
Front,
Sides and back,
Stay attuned to sensation of your breath in and out of the heart space with your count backwards from 11 to 0,
Lifting your awareness up to the third eye center,
As you visualize a bright white light here,
Illuminating on your inhale,
Softening on your exhale,
Stay with this visualization to the rhythm of your breath,
Visualizing that bright white light moving back into your infinite mind space,
Getting smaller and smaller,
Dissolving away,
As you visualize standing in a wide open grassy field,
You can feel the earth beneath your feet,
The wind on your face,
Soft breathes and the sun on your skin,
As you start to see a path lead you to the edge of the field,
You take one step at a time,
Slowly and gracefully,
Following this path,
As it leads you down to the edge of a lake,
Stepping on to the golden sands,
Looking at the calm lake before you,
Or snow-capped mountains on the other side,
You feel the warmth of the golden sand beneath your feet and lie down and melt into the golden sand,
Supporting your body perfectly,
Feeling held in a golden warmth that envelopes your whole body on all levels,
Your whole being infused with golden healing sands,
As you feel a soft breeze on your face,
Awakening you,
Coming up from your lying down position and seeing the calm lake,
Snow-capped mountains and a peaceful smile crosses your face,
Feeling the smile infuse in your whole body,
As you allow that visualization to melt away from the mind space,
The felt sense and start to bring your awareness back to your physical body,
As you take some bigger slow deep breaths,
Slowly awakening your senses and as you do this,
Repeating your sankalpa,
Three times with full feeling and conviction,
As if it's already true,
After you've repeated it three times,
Letting that go,
As you gently start to awaken,
Hearing the outside sounds,
Feeling your body lying on the floor,
On the bed,
Whatever you're on,
Noticing all the textures,
Taking some fuller deeper breaths,
As you come out of the practice,
Bringing a little bit of movement,
A bit of stretch,
A bit of rock from side to side,
As you slowly make your way back upright,
Take your time and once you arrive there,
Pausing with your eyes closed,
Observing the effects and reminding yourself,
What sparks you do,
Turn up on your mat,
Come to class,
Do these practices,
Reminding yourself of how beneficial it is,
How you feel right now,
As you take a nice big deep breath in and out,
Finishing with our blessing,
Inhaling your arms wide and high,
Forehead to your fingertips,
Bringing your grateful thoughts to mind,
Hands to the top of your head,
For calmness and awareness of mind,
To your forehead,
For kindness of thoughts,
Especially to yourself and to your heart,
For peace,
Love and compassion.
Spreading those hands together,
Placing them over your eyes,
As you flutter back into the light,
Taking a little tap,
Awesome you guys.
