Yoga Nidra For Highly Sensitive People

This practice takes your attention through intentional body, breath, and emotional awareness with the purpose to guide you into a peaceful nights sleep. Grab pillows and blankets and find a quiet place to lie down. If this is not comfortable you can also practice sitting up in a cozy seat.

Transcript

Welcome friends,

Tanya here.

This is your Yoga Nidra practice for highly sensitive people.

This practice takes your attention to specific areas in your body through intention,

Body awareness,

Breath awareness,

Emotional awareness,

With some quiet moments sprinkled in.

So if you notice some long moments of silence,

It's on purpose.

Remember that meditation isn't always appropriate for everyone.

If you experience any discomfort,

Emotionally or physically,

It's perfectly fine to just stop.

Remove yourself from the practice.

The whole point is to feel better and to feel peaceful.

If you become uncomfortable at any time,

You may tune out for a while,

Open your eyes,

Or shift your attention to something else.

Let's begin.

Lie down comfortably so you can support your legs with blankets or pillows.

Maybe place one under your knees for extra support and place something soft beneath your head.

Depending on the temperature of your room,

You may want a blanket to cover yourself.

Just making your nest to suit your needs and to make yourself as comfortable as possible for this practice.

Once you've found your settling place,

Begin to do an initial scan of your body and notice that there's anything calling out to you that might make you slightly more comfortable and take the time to adjust now.

Take a moment to listen to your body and what it might need right now in this moment.

Knowing that here in this time you're safe,

Practicing with someone who supports you and know that I am holding you in my heart as I'm guiding you today.

Begin to observe all the places where your body is connecting with the surface beneath you.

Notice how your body is supported at this moment.

Feeling that the surface beneath you is rising up to receive and support your body.

Start to feel yourself,

Feel your body settle in and where it starts to soften and just give itself to the floor.

Either close your eyes or you can keep them slightly open,

Whatever is most comfortable for you.

To help you relax your hips and legs,

Try letting your heels fall about two feet apart.

It's fine to make your own adjustments as you go so that your legs and hips feel as comfortable and at ease as possible.

Allow your feet and toes to rest out to the sides and let go.

Now bring attention to your hips.

Notice how the weight of your hips is resting on the ground.

If it feels uneven,

Lift them up slightly and then settle back down.

Until it feels even and balanced on both sides.

Begin to shift your attention to your shoulders.

Feel the placement of your shoulders exactly where they are.

You're invited to move your shoulders down from your ears and tuck your shoulder blades a little bit more into the floor.

You're going to feel the weight of your shoulders as you move down.

Then tuck your shoulder blades a little bit underneath you for more support.

Have your arms out to each side with your palms up.

Settle the very back of your head onto the floor or your pillow or cushion and tuck your chin in slightly so it's a little bit lower than your forehead.

Adjust your hair if it's in the way and make sure that your head and neck are nicely aligned with your spine.

Feel free to adjust your clothing or any props,

Just making sure that every part of your body feels as steady and comfortable as possible.

Remind yourself to let the yoga nidra process happen naturally by simply being openly aware.

It's common to tune out while feeling deeply quiet and at ease while also vaguely aware of what's happening outside.

Please take a deep breath in through your nose and sigh out through your mouth.

Feel free to breathe in and sigh out a few more times on your own.

Begin to notice your breath.

Are you feeling exhausted,

Maybe anxious or distracted,

Maybe stressed?

I'd like you to try to let go of your breath and let go of your breath.

I'd like you to try to let go of all of these labels and these words.

Things like I'm so tired,

I'm so worried,

I'm so overwhelmed.

Let go of those words and what those words mean and their implications and instead tune into how your body feels without any labels.

Take a moment now to set an intention for your practice.

Setting an intention enhances your yoga nidra experience immensely and helps transfer the benefits received into your daily life.

It's a statement that conveys a positive trait to deeply benefit you in living your life in a more healthy and meaningful way.

You may use this time now to create one that has meaning for you,

Just letting it come to you.

Tune in with your heart and soul for one that lights you up and ignites your energy.

Keep it simple,

Positive and brief and use the present tense as if it's already happened.

If you've set your intention,

Remember it now and begin clearly and sincerely stating it a few times.

Be consistent,

Keeping the same one throughout your practice.

Begin to sense what it would feel like if this intention was already true.

How would things be different?

Take in a big breath and let it go.

Now let's bring your awareness to your breathing,

Just as it is.

In your own way,

Remind yourself to stay awake and alert,

Even when you're not alert,

Even when you're resting and relaxing very deeply.

It's time to relax physically by letting go of any muscular tension.

Let's begin with our head.

Begin to notice where the back of your head touches the surface it's on.

Feel the very place of contact.

Let your head become more and more supported by allowing it to rest into the support that's present for you.

Now become aware of your face.

All at once,

Start squeezing your eyes and your forehead.

Scrunch up your nose and your cheeks.

Bring tension to your lips and your mouth,

Holding it for a second or two,

And then completely letting go.

Letting all the muscles soften more and more,

Allowing your forehead to smooth out,

Your eyes to rest and become still.

Even your eyelids.

Letting relaxation now comfort your nose and cheeks,

And letting go even more of any tension around your mouth.

If you wish,

Allow your teeth and lips to part slightly,

Letting your tongue rest softly in your mouth and allowing the corners of your lips to completely let go.

There's no need for any facial expression of any type.

Simply let your whole face soften and relax more and more,

Melting,

Melting with each breath.

And now bring your awareness to your right arm.

Become aware of your arm from your hand on up to your shoulder,

And now tighten your hand into a fist and move the tension up your arm to your shoulder.

Now open your fingers up wide and all at once,

Let your hand rest in your hand.

Now open your fingers up wide and all at once,

Let go of all the squeezing and tension,

Allowing the muscles to relax,

Staying aware of the changing feelings and sensations as they come and go.

This process of tensing and releasing shows you how tension and relaxation actually feel.

Now bring awareness to your right leg from your foot up to your hip and begin to tense up the muscles,

Just squeezing and feeling the tension.

Feeling the tension and now all at once,

Relax,

Letting all the tension drain away.

Feel your muscles relaxing,

Feeling heavy,

And now letting go into the heaviness and comfort of that relaxation.

Shift your awareness over to your left hand,

Make a tight fist,

Feel the tension go into your arm and up your shoulder,

Spread your fingers out wide,

And finally totally letting go,

Feeling the heaviness and comfort of relaxation spreading through your shoulders,

Your arms,

Your hands,

And to adjust your position.

Bring awareness now to your left leg from your foot on up to your hip,

Begin to squeeze the muscles up to the bones,

Feel the squeeze,

And now let go totally.

Let go,

Allowing your entire leg to relax and noticing a comfortable heaviness in both of your legs as they relax more and more.

Notice how your mind can be alert even as your body continues to relax into the floor,

Getting heavier and heavier.

You may be feeling a little bit of relaxation,

Getting heavier and heavier.

You may be noticing the feelings of relaxation being experienced as heaviness.

This is the feeling of your muscles relaxing,

So just let it happen.

Let yourself remain alert while you're relaxing more and more and just observing and understanding what relaxation is like.

Now bring awareness to your bottom and squeeze your buttock muscles and feel the tension and now relax them,

Feeling the tension melting safely away,

Allowing all the tightness and tension to drain away from around your hips.

Pressing your navel in and now relax and soften your belly area,

Relaxing,

Softening more and more.

This time,

Push your abdomen outward and feel the abdominal wall stretch,

Making some room inside and hold it.

Now relax,

Softening all the muscles more and more,

Feeling the relief and each time you softly breathe out,

You can relax even more,

Letting go of more tension.

Now we'll bring awareness to your neck and throat.

You're invited to softly and gently roll your head from side to side before bringing it back to rest.

Bring your awareness to your jaw and open your mouth as you move your jaw all around,

Letting go of tension.

And now relax it and become still,

Letting your teeth part slightly,

Relaxing the corners of your lips.

And now press your tongue against the roof of your mouth or to the back of your teeth and then let go,

Relaxing your tongue and resting it comfortably inside your mouth.

Squeeze your eyes and your forehead,

Feeling the constriction of the muscles and then letting go as your forehead releases and smooths out like silk.

Feel your body resting deeply,

Feeling more content and comforted by the relaxation,

Simply experiencing the deep heaviness of this relaxation.

Just for a moment,

You may barely open your eyes if you wish and then let them close and feel the relief.

Can you feel where your eyelids are touching?

If you'd like to relax further now,

You can just become more and more aware of your breathing,

Simply noticing your breathing as it comes and goes.

This will relax you energetically.

Once again,

Take your awareness to your head,

And your face without moving,

Taking a big intentional breath and let it go.

Feeling your face relaxing even more,

All around your forehead,

Releasing even more around your eyes,

Your nose,

Your cheeks,

And now allow your mouth to relax,

Softening both inside and outside.

Guide your awareness to your arms without moving them,

Just take a big conscious breath in and let it go.

Feeling your arms rest and relax more and more,

Allowing your arms to become quite still.

Now become aware of your legs without moving them,

Just take a conscious breath in and breathe out.

And now feel your legs relax even more.

Notice the presence of deep stillness,

Knowing that you could move if you really wanted to or needed to,

But it just feels so much better to be still.

Now bring awareness to your hips,

Mindfully breathing in and out,

Just becoming more aware of them.

And when breathing out,

Relaxing your hips even more,

Letting go with each and every exhalation,

Feeling the heaviness and the stillness of relaxing.

Now bring awareness to your belly,

Take a deep breath in and out,

Bringing awareness to your belly,

Take a deep breath in and breathe out,

Letting go of all tension in and around your belly.

Bring your awareness now to around your heart and lungs,

Take in a big full deep breath,

A little more,

A little more,

Now exhaling completely as your chest settles comfortably into relaxation.

Your mind is alert and aware of what's happening,

Breathing and allowing your awareness to rest all around your highly sensitive heart,

Letting all of the muscles relax and the body relaxes totally,

Noticing how comfortable and heavy you feel,

Feeling a blanket of relaxation surrounding you with quiet and calm.

Just let it happen,

Being aware of how relaxation feels,

Notice what you're experiencing right here and right now.

If you'd like,

Always feel free to shift around a little bit,

Adjust your clothes or props so you're at your most comfortable calm state.

And now notice how soft and quiet and subtle your breath has become,

Just leave it alone,

Let it be,

Just allowing your breath to be soft and subtle,

So gentle that your chest hardly moves and it's okay,

Not moving.

Perhaps you'd like to go even further still into relaxation for some mental and emotional,

Highly sensitive relief.

Use your natural breath like a broom to begin sweeping away any thoughts and beliefs,

Feelings and memories,

Just for now,

From your face to your body.

Feelings and memories,

Just for now,

From your face and head,

Sweeping and brushing tensions away,

Easily and smoothly sweeping and brushing the stress away,

Whether past or present,

As you repair,

You heal,

You restore.

Bring your attention back to your arms,

Let your breath naturally begin sweeping down your arms to your hands now,

Removing thoughts and feelings and memories,

Even pain and old injuries,

Brushing and sweeping and rinsing away.

As this is done,

You may notice the heaviness being replaced with feelings of being light and lighter still.

Bring your attention now down to your legs and feet,

Let your breath be like a sweeping motion,

Sweeping down your legs and feet with your breath,

Erasing thoughts,

Rinsing away memories and feelings as hurts vanish from your body,

Vanish from your mind,

Vanish from your heart,

Brushing tension away with your soft subtle breath.

Any old hurts,

Any old injuries are swept clean with your breath as it flows down your legs to your feet and safely away.

And having your awareness around your hips with your soft subtle breath,

Sweeping tensions away,

Allowing your breath to release old pain,

Allowing relaxation to happen more and more,

Healing and restoring.

As your relaxation deepens,

It may begin to feel as if you're floating,

Just let this happen and feel the sweeping and brushing breath in and out of your vital organs,

Through your abdomen,

Softening and lightening,

Releasing tension,

Old forgotten hurts,

Removing any tension,

Wiping away old pains and injuries as they lessen and lessen and lighten with each soft and subtle breath.

Now your sweeping motion moves all around your chest and heart,

Old memories and hurts are swept away,

Injuries and tensions are cleared out with your gentle breath,

Sweeping and brushing away any outdated feelings,

Any old emotions,

Repairing and healing and restoring all around your chest and heart,

Feeling quiet and peaceful,

Using this technique now around your neck and throat,

Rinsing away any unspoken words,

Clearing and as the tensions release,

The connection between your head and your heart begins to open and becomes free and clear and easy as you simply brush anything away in the old hurts,

Brush it away gently with your breath.

And now your breath brushes all around your eyes,

Removing visions that are no longer helpful and your inner eyes begin to open and your inner vision becomes clearer,

Letting any last little bit of tension disappear out through the top of your head.

Observe the lightness now,

The softness,

Even the weightlessness of deep relaxation.

Let's go deeper still by discovering and finding a place,

Sensing a place inside where your inner knowing is alive and in the dark,

It's a place of awareness where the insights and wisdom you've been searching for can now find you during this quiet time.

Let yourself be open and receptive to receive whatever will serve your highest good,

Finding a place where your inner knowing is alive and well.

Finding a place,

Sensing a place where inner joy dwells,

A place to rest in stillness and tranquility,

A place to experience unshakable wholeness and connection and completeness,

And your awareness is open and very still during this time.

Let it all go for now into the quiet,

Residing in awareness,

Dwelling peacefully here,

Allowing awareness of your true self to be present.

Now,

Remembering our intention that we set at the beginning of the practice,

Bringing your intention back into your mind,

Say it with your heart several times,

Planting it deep inside and becoming even more rooted so it can grow.

Allow your eyes to remain closed as we prepare for a restful night's sleep.

Place one hand on your heart and one on your belly.

Feel your heartbeat under the one hand and your belly breath under the other,

And how your breath connects them both.

Now just breathe into your hands at your own pace,

Feel your body and what it feels like to be relaxed and calm in this moment.

And what it feels like to be relaxed and calm in this moment.

May we all know love,

May we all know joy,

May we all know peace.

Sleep well.

Reviews

An elevated Sleep Nidra that brings luxurious relaxation and awareness of my body and mind. I have been using Insight Timer since 2009 when there were only ‘timers’ . What an evolution of content! Thank you, Tonya!

Beautiful and very relaxing practice. Thank you for sharing! 🙏🏻🥰

A beautiful practice that left me feeling deeply relaxed, thank you for sharing this! 🙏🏻💜

I did this at 5 am. It would be good at anytime. Nice quiet ending. I’d like it better without music but for the most part the music was quiet enough to detract little. Lots of tensing and releasing muscles. 3/13/24

I was able to reach a deep state of beingness and felt the movement of energy without the constraints of my physical body. Thank you for providing the space to reach this state.