Yoga Nidra: Letting Go

Find a comfortable place free from distractions and join me for this guided Yoga Nidra practice. This practice will bring you relaxation and allow you to connect deeply with your Self through Awareness. Together we will experience the beautiful sensations of letting go!

Transcript

Welcome to the practice of yoga nidra.

For this practice it is ideal if you can be lying down.

However you can do this practice seated in a chair.

Just find a comfortable space where you can relax,

Where you can be free from distractions.

For our yoga nidra practice we want to be comfortable.

Comfortable in our temperature,

Comfortable in our body.

We want to take some time to relax into your bed,

Your mat or your seat.

In this practice I want you to let go of any expectations.

Let go of judgement.

Just allow the practice to be whatever it will be.

In this practice we will come to resting awareness.

Our only goals are to welcome,

Welcome whatever comes into our awareness.

Recognize,

Recognize those things that come into our awareness.

And then be the witness.

Witness what is coming into our awareness.

So as you move through this practice in this relaxed resting awareness.

Remember to just welcome,

Recognize and witness.

So I invite you now to become aware of your body.

And I invite you to relax your body even more.

Letting go.

Just lean into relaxation,

Letting the eyes close.

Letting the body fall towards the earth or sink into your seat.

Notice what comes into your awareness about your body.

And try to relax that place just a little bit more.

With your relaxed body,

Your eyes closed,

We will begin our yoga ninja practice with the sound of a bell.

GONG I first invite you to become aware of the space around you.

Become aware of the room you are in.

Become aware of the sounds you hear.

How your body feels in the space you are in.

What your space smells like.

Become aware of what you feel touching your body.

Do you feel your clothes or a blanket?

The bed,

The mat,

The chair.

Notice what is touching you.

Become aware of the taste inside your mouth right now.

Then I invite you with your mind's eye to see yourself.

See your body relaxing,

Sinking,

Letting go.

Then I invite you to bring your awareness to your breath.

Just feel the breath in the body without control.

Feel it moving in and out of your lungs.

Just be aware of the qualities of your breath right now.

Coolness or warmth.

Deep or shallow.

Then draw your awareness to your heart space.

With your awareness in your heart space,

I invite you to make an intention,

A sankalpa.

Your sankalpa is your heart's desire right now.

With your attention in your heart,

Just notice what's coming up for you.

What is your heart desiring right now?

With that,

Create a sankalpa,

A statement.

A statement that is positive,

That is in the present tense,

That is personal and specific.

What is your heart's desire right now?

Put that into an I am statement.

State your sankalpa,

Your intention,

Your heart's desire.

State it three times to yourself right now.

Then allow your sankalpa to rest in your heart space.

Just leave it there.

And bring your awareness back to your body.

Notice your relaxed body.

And we'll do a little bit of a scan of our physical body.

So I invite you to bring your awareness first to your lips.

Notice your lips on the top of your face.

Notice the sensations,

The warmth,

The relaxation.

See if you can notice,

Become aware of your bottom lip.

Of just your top lip.

Now both your lips together.

Feel the sensations of the lips.

Feel the warmth.

Feel the relaxation.

And bring your awareness out to your cheeks,

To your eyes,

To your forehead.

To your entire face,

Your head.

Feel the sensations of the head and face.

Feel the warmth.

Feel the relaxation.

Bring the awareness down the body,

Down the neck,

To the shoulders.

Down the arms,

To the palms of your hands.

Feel your hands.

Feel them heavy.

Feel them relaxing.

Feel them full of warmth.

And feel the sensation of your right thumb.

Your right index finger.

Right middle finger.

Right ring finger.

Right pinky finger.

And feel all five fingers of your right hand.

Feel the sensations.

And bring your awareness to your left thumb.

Feel the sensations.

Feel your left index finger.

Left middle finger.

Left ring finger.

Left pinky.

Feel all five fingers of the left hand.

Feel the sensations.

Now feel both your hands together.

Then bring your awareness to your heart space.

Down your chest,

Your rib cage,

To your belly,

To your hips,

To your groin.

Feel the sensations of your groin.

Feel the warmth,

The relaxation.

Move your awareness down your legs,

Your knees,

Your shins,

Your ankles,

To your feet.

Become aware of your right big toe.

Second toe.

Middle toe.

Fourth toe.

Pinky toe.

Now feel all five toes of your right foot together.

Feel the sensations of the toes on your right foot.

Then bring your awareness to the left big toe.

The second toe.

The middle toe.

The fourth toe.

The pinky toe.

Feel all five toes of the left foot.

Feel the sensations.

Feel the warmth.

Feel all ten toes at the edge of your body.

Feel them relaxing.

Feel them warm.

Then bring your awareness to your entire body.

Feel the whole body relaxing,

Warm.

Warm.

Full of sensation.

The sensations of your body may be changing,

But what is not changing is your awareness.

Feel the relaxed body heavy.

Feel the heaviness of your head,

The heaviness of your arms,

Your heavy chest,

Heavy belly,

Heavy hips,

Heavy legs,

Heavy feet.

Feel as if the body is so heavy it could sink down into the earth or deeply into your seat.

Imagine the body so heavy.

Then I invite you to feel the heaviness lift.

Feel the heaviness lift from your body,

Releasing you from the pull towards the earth.

Feel the body lifting now.

The body lightening up.

Your head is light.

Your arms are light.

Your chest,

Your belly,

Legs are light.

Feel as if your body is so light you could be floating towards the sky.

Feel the lightness of the body,

The lift towards the sky.

Now I invite you to feel the sensations of both heaviness and lightness in the body together.

Feel the body both heavy,

Sinking towards the earth,

Yet light lifting towards the sky.

Feel these as one.

And I invite you to let go of this visualization and come with me,

Come with me on a little journey.

A journey to a beautiful waterfall.

See the waterfall before you and walk towards the waterfall with me.

Slowly as you approach the waterfall,

Become aware of its grandeur.

Become aware of its power.

As you walk closer,

Notice what you hear.

Do you hear the crashing water of the waterfall?

Do you hear the splashing water?

Notice what you smell.

Can you smell the crisp water in the air?

Notice the sights.

Is the water a blue or a green?

Is it just white?

Is it clear?

Is it the color of mud?

Are there green trees around?

Are there flowers around?

Are there stones?

What are the sights of your waterfall?

And I want you to walk into the waterfall slowly.

Into the pool towards the waterfall.

Find yourself in the waters,

Noticing the feeling of the water touching your body.

Noticing the smell,

Noticing the sounds.

Becoming aware of what you see around you as you approach the waterfall.

And I invite you to stand under this waterfall.

Stand under the rushing water.

Allow the water to just wash over you.

The water to wash over you gently and safely.

Feel the water on your skin washing over you.

Notice the smell of the water.

Hear the sound of the water.

See the water as it flushes over your face and your eyes.

As you stand under this waterfall,

Notice how you feel inside.

What is the feeling of having water rushing over you feel like?

Stay with that feeling.

The water just rushing over you.

The water flowing over you.

Allow the feeling to stay.

And I invite you to take in the waterfall one more time with all your senses and your emotions.

And then slowly walk out of the waterfall.

Walk through the pool of water.

Walk gently away from the waterfall.

As you're reaching as the waterfall becomes smaller,

As the sounds become farther away,

As the sights become farther away.

As you walk away from the waterfall,

Know that you can always return to this place and these feelings.

And I invite you to bring the awareness to your breath.

Just notice the breath in your body.

Feel once again the relaxation of the entire body.

See your body lying or seated in your space.

Come back to your space,

Becoming aware of the taste in your mouth.

The smell in your nose.

The touch of your clothes or your blanket or the air on your skin.

And the sounds,

The sounds around you.

As we close our yoga ninja practice,

You will move into your day or your week or your sleep.

With a beautiful ability to just let go.

We will be able to let go of all that does not serve us.

And our yoga nidra will end with the sound of a bell in three,

Two,

One.

The sound of a bell.

I invite you to begin to deepen your breath.

Deepen the inhale.

Deepen the exhale.

Slowly begin to move your fingers.

Move your toes.

Roll your wrists.

Roll your ankles.

Roll your head side to side.

Stretch your arms and your legs up or out.

Stretch them long.

Slowly a nice long stretch and release.

If you're lying down,

Just allow the body to roll left,

Taking a fetal position.

If you're seated,

Just relax your arms on your lap.

Take a moment.

Feel your connection with the earth.

And slowly,

If you're in a fetal position,

Come to a comfortable seat.

In our comfortable seat,

Let's all bring our hands to our heart center.

Let's gently bow our head to our heart.

Take a moment of pause.

Notice your heart.

Come back to your sankalpa.

Say your sankalpa three times.

Again,

Inside.

And leave your sankalpa in your heart.

Put a smile on your lips.

Gently lift your head.

Open your eyes.

And namaste to all of you.

Have a beautiful day,

Night,

Week.

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