Yoga Nidra For Women

A meditation for women that invites you to take some time out for self-care. Put down all the roles you play every day and give your mind and body a deeply nurturing rest. Recorded live on the 22nd of July 2020.

Music by Pablo Arellano

Transcript

So shall we begin today by really letting your body feel the difference between tension and relaxation.

So let's really squeeze the muscles in the legs and really feel how it feels to hold,

To grip and to clench and then allow your legs to settle back down.

And then raise your hips,

Calves,

Squeeze your bottom,

Holding and gripping and then allowing your hips to settle back down.

And then gently press your lower back down into the surface that you're resting on and then releasing and letting go.

And then really squeezing a tight fist,

Pressing your fingers into your palms,

Feeling how it feels to clench and to hold.

And then spread your fingers out wide,

Tense your upper arms and then allow your arms to settle back down.

And then tense your abdomen,

Your tummy,

Your upper body,

Your chest and your upper back and then allow your upper body to settle back down.

Good and then raising your head just slightly,

Feeling that weight and then offering it back and making any final adjustments that you need to now.

Gather to your body or to your nest so that together we can make a commitment to stillness.

And being that we are a group of women today,

As women we tend to take care of everyone.

That's a really beautiful quality that we have as women,

That we tend to take care of everyone else's needs before our own.

And so this bit of time that we're taking out is for you,

Tending to your needs so that when we come back we have more to give.

We're filling up our own reserves.

So with that in mind,

Really give yourself full permission to take a break and to just let everything go for this time and let this mind body system let her know that nothing is being asked of her now.

That we are giving her some time off and allowing her to empty out of all that's being held.

Let's take a nice deep breath in girls to mark this transition that we're making now.

Nice big deep breath in down into your belly,

Punching and squeezing your shoulders right up to your ears and then let your body go.

And in your own time,

As the energies of your mind body system settle down naturally,

Take a few more of these really slow,

Low,

Releasing breaths and really take your time emptying out as you breathe out.

Let your system be unburdened of having to do and stop doing anything.

So as you drop into the very simple space of just being,

Let your body empty out and the breath will help.

So let that breath flow with ease down into your belly,

Tummy filling up like a balloon and that lovely sense of relief on the exhalation as we give ourselves a break from having to consider anyone or anything than right now,

Than this moment.

Let your body drop down and in,

Coming to land in the very welcoming space.

The space of just being that meets everything that is here moment by moment,

Including all the resistance.

And so just for now,

Stay with the feeling of your breath without thinking about it,

Without imagining it.

But can you feel the movement of your breath and just let your body,

Let her take as many of those deep releasing breaths as she needs to just let it all go.

Just being here is enough.

And let's set an intention together to stay,

To remain aware.

Even if body is tired,

Can you see that as just a sensation,

Tiredness is just a state that comes and goes.

In a ground of being that is untouched,

That isn't tired,

Or whatever other state happens to be here now.

All states of body and mind pass,

They come and they go,

But you,

The one that is aware,

Remains.

So let your breath come and let it go as if by itself,

Just quietly noticing the movement of your breath.

And just come back if you leave with no judgement,

Coming back again and again to being wide open to each moment exactly as it is.

Nothing to change,

Nothing to fix,

Nothing to push away and let the weight of your whole body fall into the surface that it's resting on,

Melting,

Pouring like liquid down.

You are aware,

You are present and conscious as all the states of mind and body arise and dissolve.

Can you feel your breath,

A very subtle sensation,

Without controlling it,

But just feel that movement as body breathes.

Let the hinges of your jaw soften and feel the tongue resting in the mouth,

Skin on the face releasing its weight,

A softening of the ears,

The outer ears,

The inner ears.

Let everything come to you,

Trusting the process of yoga nidra,

Trusting that having set the intention to be wide awake,

That that intention will take care of itself,

You don't need to uphold anything.

Let everything come to you,

Eyes softening right back,

A softening of the temples,

The eyebrows,

The space between eyebrows softening open,

The feeling behind eyes at rest.

And whatever's appearing behind your closed eyelids,

Whatever's there,

Just allow that to unfold,

The colour,

Any shapes or forms,

Or maybe nothing,

Just stay with whatever's appearing in front of your closed eyelids,

Allowing that to unfold naturally,

Nothing to keep or hold,

Brain releasing its weight,

A softening of the scalp,

Back of the head,

Base of the skull,

Back of the neck,

Head emptying out of all that's not needed right now,

Contents of the head energetically pouring like liquid deep into the earth.

I'm going to keep calling you back again and again,

Home,

Where are you right now?

Hopping back again and again,

Right here,

Right now.

Holding your right hand without referring to a memory or an image,

But the immediate sensation right hand,

Back of right hand,

Palm of right hand,

Let that sensation come to you,

Right palm,

Thumb,

Second finger,

Third,

Fourth,

Little finger,

Softening open,

Shoulder,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder blade,

Armpit,

Shoulder,

Shoulder armpit,

Right side of chest,

Right side of back,

Waist,

Hip,

Thigh,

Chest,

Chest,

Chest,

Thigh,

Knee,

Back of knee,

Shin,

Calf,

Ankle,

Heel,

Knee,

Knee,

Knee,

Knee,

Knee,

Knee,

Heel,

Sole of right foot,

Big toe,

Second toe,

Third,

Fourth,

Little toe,

Little toe,

Heel,

Releasing and letting go.

You remain,

Even as body sleeps,

You are.

Whether we fuse with mind and body as it sleeps,

Or whether we continue to know ourselves as an undefended presence,

You are always and only ever that,

That which doesn't change.

And we can unhook over and over again.

Are you right here,

Right now,

Wide open to this whole moment,

But without getting involved,

Fully embodied,

Open and receptive to whatever arises moment by moment.

And now welcome the sensation left hand,

Let it come to you.

Left hand,

Back of left hand,

Palm of left hand.

Thumb,

Second finger,

Third,

Fourth,

Little finger,

Resting open.

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Shoulder,

Shoulder,

Shoulder,

Shoulder,

Shoulder,

Shoulder blade,

Armpit,

Left side of chest,

Left side of back,

Waist,

Hip,

Shoulder,

Hip,

Thigh,

Knee,

Back of knee,

Shin,

Calf,

Ankle,

Heel,

Knee,

Knee,

Knee,

Knee,

Knee,

Knee,

Knee,

There,

Soul of left foot,

Big toe,

Second toe,

Third,

Fourth,

Little finger,

4 little toes releasing and letting go.

The whole body,

This whole body softening just a little more as she empties out of all that's being held and in this very welcoming space that you naturally are,

Which allows everything to be as you rest as that.

Whatever energies are ready to be filled,

Ready to be seen and heard,

Be here for them,

For that human aspect of yourself being right here,

Right now,

As a wide open presence that doesn't get involved.

Just being.

Where there's a natural tenderness.

Where are you right now?

Let next drop away like a stone.

Let before fall away like a stone.

So that you are just here.

Here.

Here is where home is.

Now.

The eternal now is our true home.

A place of true rest.

You are aware.

You are present.

You are knowing and being.

Regardless of what state of mind or body is passing through.

Like a vast ocean.

No matter what appears on the surface.

Whether it be ripples or waves.

The bed of the ocean is unchanged.

The ripple or the wave is part of the ocean.

There is no separation.

And yet there's the space,

The bed of the ocean,

That is untouched.

So whatever is right here now.

Let yourself drop.

Nothing has to change or go away on the surface.

To rest.

In the sanctuary of your own being.

Which you don't need to create.

You don't need to work for.

You don't need to wait for.

Just being here now.

I'm calling you back again and again.

Coming home.

To who you truly are.

So let's rest together now as that.

Gently returning if you leave.

Any time that you forget that you are this peaceful bed of the ocean.

Any time you get lost in the surface.

That moment of noticing is a moment of grace.

It's your intention.

Calling you back.

It's a return to love.

So in each moment of noticing.

Just re-relaxing right here.

Hoe astonishment 300.

Message of reconciliation.

You You You You Just Being Just Being Aware Present Awake Even as this sweet body continues to rest You are awareness itself Knowing And being Free Free of all the roles you play every day Here is where you are free But as we invite the energies of the mind and body to return We come back to those roles renewed Refreshed Mother Wife Partner Friend Sister All these roles we play as women We have more to give when we really check in right here Feel this body Feel her aliveness The beating of her heart The earth,

Mother earth Supporting body to be here Body and earth made of the same stuff And let's invite these bodies to breathe slowly and deeply again Let your breath flow really low down into your belly Let there be a softening in your abdomen So that your body can receive that nourishment Receiving that breath like every cell of this body is breathing Every cell drinking in that life giving breath And then giving the exhalation away That lovely long and soft sigh Taking your time And continuing to rest here In the openness of just being where all your strength as a woman lies,

The incredible power of an awakened woman The incredible wisdom of an awakened woman Walking this earth wide awake Knowing who you are before you are anything Knowing who you truly are before all of those roles Welcoming in a prayer for your life Something that really really matters to you Something that you really really want Allowing that to be seen and heard And just taking a moment to reflect on the lifetime of wisdom that you have gathered as a woman that you have to offer this world A powerful gift So continuing to rest in that tender space of your own true self Continuing to breathe slowly and deeply Filling this body up with that life giving breath Honouring both energies within ourselves,

The feminine and the masculine,

In balance The feminine all that moves within us and the masculine presence that meets it all Like a marriage,

A perfect marriage A meeting of all that is human within us and all that is beyond,

Sacred,

Divine And so friends,

May you be well,

May you be at peace,

And may you be happy So either continuing to rest and to enjoy that space that is deeply healing and nourishing Or to let your body move when she's ready to meet her with kindness However she is,

However she looks,

However she feels,

To go easy on yourself Thank you,

Thank you for dropping into this space with me today

Reviews

Thank you!! Very relaxing and centering. I loved the bottom of the ocean floor imagery.

Wonderful Yoga Nidra, I slept so well!!!! Thank you so much. 🕊

I stuck it to the end but it was pretty tedious. The exaggeratedly languid nature of the delivery gave it a comical edge, until the disgusting image of the contents of my head pouring ' energetically' out. The music was appropriate tho.

Great pace & journey, great to have discovered your yoga nidras recently 🌸

Such a wonderful and enlightening Nidra that had the amazing focus of being gentle with oneself and encouraging a divine presence. Thank you 🙏😇 🙌💕🤗😍👌🧚‍♀️💫xxx

Thank you 💙🙏

Peaceful, l d me right to sleep.

They was lovely~ thank you🙏

Very soothing voice
Good direction
Mahalos 🤙🏽

So gorgeous and restorative and soul nourishing. Loved the focus on who we are and what we need as women. Thank you 🙏

Thank you, very sweet and effective.🙏❤️

Good

Wow, just what I needed. I loved your reminder to receive.

lovely, soothing, thank you

Super relaxing & reaffirming 🤗❤️🙏🏻

Thank you for this lovely gift. 😌
Namaste 💕🙏🏻

This process was ideal and well delivered for my anxious stressed out thoughts to help assist me to sleep.

I was able to fully relax in the here and now for most of an hour, with few wandering thoughts, which is amazing! Music is so perfect, each note spaced apart and her soft voice also spaced, with reminders to here and now awareness throughout. Bookmarked!💗🌟

Lovely mellow practice. Love the music. Thank you.