Yoga Nidra for Letting Go

This meditation practice guides you to let go of what you are ready to release; liberates you from what no longer serves and supports you. It can be done in any position that is comfortable for you; either seated or lying down. No meditation experience required- beginner to advanced welcome!

Recommended for practice, (if available):
- blanket(s)
- a pillow
- an eye covering
- small touchstone, (pebble, crystal)

Transcript

Yoga Nidra.

Meditation practice to release whatever you're holding on to that you're ready to let go of to create a sense of lightness,

Ease,

Spaciousness within.

Sit or lay in a comfortable position when you support under your knees,

Support under your head for comfort.

Make any little shift or change for 1% more comfort in this moment,

In any moment as we move through the meditation.

And as you're ready,

Bring your palms together and rub your palms.

Mild some nice warmth and heat in your palms and then take your palms over your face and just for a moment drink in that warmth and feel how the warmth of your palms helps to relax the facial muscles,

Muscles around your eyes,

Around your lips,

Relaxing and opening your jaw.

As you're ready you might do a little massage around your eyes.

You might take the fingers up to the hairline and maybe a little massage of your scalp and over to your temples.

Maybe doing a little circular movement at the temples and feel very soothing and calming.

And then out to your ears and a little massage of ears,

Maybe a little pull of the ears and a little press into the earlobes.

Over to the jaw,

A little press into the jaw,

Maybe circle around the jaw or maybe press into the jaw and just open and close the jaw.

Just feel this area relaxing,

More spacious.

And coming around the jawline towards your chin and a little massage around the mouth,

All the little tiny muscles around the mouth.

Give me a little massage just softening the lips.

And then up to the little points beside the nostrils,

Just pressing in there for a moment.

And all the way up to brow point,

Center of your forehead,

Just press here.

Opening palms to cover,

Face to drink in the warmth,

Or two breaths.

Feel how this warmth not only relaxes the facial muscles but also begins to quiet your mind.

Hands coming down now just to cup the back of your neck.

Let your chin be soft so back of neck is long and let the warmth of your palms relax the muscles in your neck here.

It's creating a little more space through cervical spine.

And inviting your hands to come all the way down to abdomen to belly.

Keep your awareness to your palms.

Begin to invite your breath to flow in and out of belly.

As you inhale belly fills with breath.

And as you exhale belly empties.

Start to feel a rhythm to your breath.

A steady,

Gentle,

Inner rocking as your breath flows in and out of your belly.

Bringing one hand from belly up to chest,

Inviting your breath to flow a little more deeply.

So we feel belly on the inhale and then all the way up to your chest.

And exhaling,

Empty.

Inhaling breath fills your belly and then all the way up to to feel your chest rising.

Exhaling and empty.

Full,

Deep,

Yogic breath.

Inhale,

Fill your belly.

And then up to fill your chest.

And exhaling,

Empty.

Now hand from belly up to chest.

Both hands are here at chest.

Let your chin once again soften towards your chest and your inner gaze come here.

Let your awareness go inward into heart center.

Just to take a moment to inquire how am I feeling.

And offer the space for awareness to arise.

How am I feeling?

Now from this awareness that an intention for your Nidra meditation.

What do you need?

What do you long for?

How can this meditation serve you?

As you set your intention,

As the words formulate,

State them three times.

We have planted a seed of transformation,

Of healing within the Nidra meditation with your intention.

Now let your hands,

Your arms,

Release to where it's comfortable for you and really snuggle into your shape.

Again knowing your full permission to shift your body anytime for more comfort.

Begin to settle in once again to the rhythm of your breath.

Feel this as an inner rocking.

And as you take your next inhale,

I'm going to invite you to curl the fingers in making fists and hold your breath in at the top.

And feel this retention,

Feel this holding.

And then as you exhale,

Uncurl your fingers as if you're letting something fall away from your palms.

And inhaling,

Curling the fingers in as you draw the breath in and hold the breath at the top.

Feel that sense of holding,

Of retention,

Contraction even.

And then exhaling and let it go.

Let the fingers uncurl,

Let the breath flow.

And one more time,

Inhaling,

Drawing the breath in,

Curling the fingers in at the top of the inhale.

Hold your breath and feel that sense of holding.

Feel that sense of holding and now letting go.

Feel the letting go.

Fingers are uncurled,

Palms empty,

Not holding anything,

Palms empty.

Return to natural breath.

Once again,

Tether your awareness to the rhythm of your breath.

And as your breath flows steady and slow,

Bring your awareness to the center of your forehead,

To your third eye.

Awareness fills the space,

The center of your forehead.

An inner gaze will rest here.

As you feel that sense of stillness,

Drop into the stillness.

Let go.

Notice the silence.

Drop into the silence and let go.

Feel yourself in an effortless state of simply being.

Now we will guide our awareness around our body.

Starting here at the center of your forehead,

See a little white light illuminating the center of your forehead from within.

And then down through your mouth as light fills your mouth,

Fills the spaciousness within.

Now your throat is filled with awareness.

And to the notch at the base of your throat,

Awareness fills your right hand,

The tip of your right thumb,

The tip of your first finger,

The tip of your second finger,

Tip of your third finger,

Tip of your baby finger,

Your right palm,

Your right wrist,

Right forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side waist,

Right hip,

Right thigh,

Right knee,

Right lower leg,

Right ankle,

Right foot.

The tip of your right big toe,

Tip of your second toe,

Tip of your third toe,

Tip of your fourth toe,

And tip of your baby toe.

The sole of your right foot.

Awareness flows from the sole of your right foot all the way up the right side of your body.

White light fills the right side of your body.

Awareness to your brow point,

To your mouth,

Your throat,

And the notch at the base of your throat.

Awareness to your left hand,

Tip of your left thumb,

Tip of first finger,

Tip of second finger,

Tip of third finger,

Tip of baby finger.

The palm of your left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Left armpit,

Left side waist,

Left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Foot,

Left hip,

Left hip,

Ankle,

Foot,

Left big toe,

Tip of your second toe,

Tip of your third toe,

Tip of your fourth toe,

Tip of your baby toe.

The sole of your left foot.

Awareness flows the sole of your left foot all the way up left side of your body,

Filling the left side of your body all the way up to the brow point third eye.

Awareness fills your head,

Up to the crown of your head,

Out to your ears,

Fills your face,

Your mouth,

Your chin.

Flows down through your neck,

Front,

Back,

And sides.

Down through your chest,

Front,

Back,

Sides,

Chest fills with light.

Down through your ribs,

Abdominal area,

Low back,

All along the spine.

Both hips and buttocks,

Pelvis,

Pelvic bowl filled with white light.

Down both legs,

Front,

Back,

Sides,

And feet.

From your feet awareness sweeps back up through your whole body like filling a glass with water.

Awareness fills your whole body,

Your whole body,

Your whole body.

Notice in your whole body where it feels very light,

A sense of lightness.

It might simply be your breath or an air of your body that feels very light.

Notice in your whole body where there's a sense of heaviness.

How do you feel a heaviness in your body?

Notice in your body where you feel a sense of expansion,

Of openness.

Now notice where it feels a little tight,

Constricted.

Notice in your body where it feels really comfy,

Relaxed,

Calm.

Notice in your body where there is some sense of strain or agitation,

Discomfort.

Now let your awareness fill your whole body,

Whole body,

Simultaneously your whole body.

And notice where you feel there's a place of holding on and it could be in a thought,

It could be in a feeling,

It could be in an area of your physical body.

Where is there a sense of holding something?

An area where you would like to offer a releasing and letting go.

Let your awareness come here,

An area in your physical body,

Your mind,

Your heart.

And as you take your next inhale,

Imagine you could inhale directly into this area.

And as you exhale,

Imagine your breath flows into the area.

And you might find it's a little sticky and there's a little restriction.

With each breath we inhale again right into the area,

Maybe around it or above it.

As you exhale,

Like a gentle wind moving into the tissue.

Inhaling into the area,

You might have your breath a beautiful color,

A healing color.

And exhale,

Breathing into more deeply,

Let it move through the tissue.

Continue,

Follow your breath rhythm and just notice with each inhale offering the breath into the area.

With each exhale,

Feeling that breath moving through to the best of your ability.

And trust this is enough.

The breath flowing in to disperse,

To soften,

To dissolve.

Whatever is available in this moment for your body,

Your being to receive.

So for a few more breaths.

Breath flowing in,

Dispersing,

Softening,

Dissolving.

Imagine your breath is warm,

A beautiful color.

And then once again,

Bringing your inner gaze now to the center of your forehead and have a felt sense of your whole body.

Of your whole body.

And now imagine your breath is flowing into your whole body that simultaneously as you inhale every tissue,

Every pore,

Every cell receives a breath.

And as you exhale,

That beautiful breath moves deeper into the tissues,

Into the cells,

Into the spaces in between.

Let your breath have a warmth like warm sunshine.

And just like water can smooth out even the hardest of rocks,

Let your breath smooth out and let your breath flow into your body.

Let your breath smooth out,

Free up anything that is restricted or stuck through your whole body.

As it moves into the tissue,

Into the pores,

Into the cells.

Your whole body breathing.

And then returning to natural breath.

Returning to the rhythm of your breath.

As a gentle inner rocking.

And see in your mind's eye now a spacious sky.

As far as your inner eye can see an infinite sky.

And see a nice fluffy white cloud floating in that clear blue infinite sky.

And imagine your body now resting on the cloud.

A lightness floating.

The softness of the cloud holding you.

The infinite sky embracing you.

Floating here light as a feather.

Worn by the sun that fills the sky.

Feeling the softness underneath you,

The spaciousness around you,

The lightness of being.

Now that gentleness,

That freedom floating in the infinite sky.

And that this sense of spaciousness around you,

Softness underneath you.

Really move into the tissues.

Spaciousness,

Softness,

Freedom,

Ease,

Floating.

Giving this sense of ease and lightness within will begin to gently wiggle our fingers and toes.

And of course rest here,

Just simply press pause and rest here,

Floating,

Lightness.

Keep that felt sense within as you begin to wiggle your fingers and toes.

As you reach out of your legs and stretch out of your arms,

Maybe the arms come overhead and just feel a beautiful lengthening of your body,

Just awakening outer body once again.

And then drawing these into your chest,

Giving your knees a nice deep hug.

Try this beautiful hug and then roll to your side.

If it's comfortable for you,

Keep your eyes softly closed as you rise up to return to seated.

And you're ready gently floating your eyes open to gaze soft eyes.

Namaste.

Reviews

Wtith the true mastery of any art comes a pervasive and innate sense of ease, joy, suppleness, fluidity and love that radiates like a campfire, soothes and reassures like a warm, nurturing hug and once experienced, is as undeniable as the sun. Nowhere is this more evident than in this and the five or six other guides meditations of Tianne’s that I’ve heard, so far. The warmth and generosity she brings to her contributions are immediately and gratefully felt. Such a gift… what a blessing!

One of the most beautiful yoga nidra practices I’ve done

Wonderful short Yoga Nidra. This was very complete and relaxing.

Just so beautiful ❤️🙏🏽Thank you.