Deep Dive Yoga Nidra

This Deep Dive into Yoga Nidra is designed to replenish your physical and energetic body.
This practice accesses your creativity delving deep into a sweet visualization. It releases residual stress by practising conscious breathing and rotating awareness into different parts of the physical body. This Yoga Nidra might be extra sweet for those more experienced with visualization techniques, however, it is made for all levels to enjoy.

Transcript

Welcome to the practice of yoga nidra.

Gather all your props and create a comfortable nest where you can lay down with ease.

Perhaps you want to use a pillow for under the head,

A bolster under the knees,

A blanket to cover yourself up and an eye bag to cover up the eyes.

Take your time to get set up.

Make sure that the neck is relaxed and long and that you're warm.

Over the next period of time,

We'll be diving deep into consciously rotating awareness around the body,

Guided breath work and a creative and healing visualization.

Feel free to adjust yourself whenever needed but try to remain laying still if movement is not absolutely necessary.

Now come to lie in shavasana,

Your unique lying relaxation pose.

Let the feet and knees come to at least hip distance apart and let them flop out to the sides.

Turn the palms of the hands up and if this isn't comfortable,

Just let the hands rest on their sides,

Thumbs facing up.

Have a little bit of space between the body and the arms so that the armpits are open.

Soften the chest,

The throat and the jaw.

Relax the lower jaw and create some room in between the two rows of teeth.

Curl the lip creases gently up and soften the eyelids,

Allowing them to close if that feels good.

Adjust yourself so that your body is just 1% more comfortable than you were before.

Take one deep breath in and promise yourself you will be awake throughout the whole practice of yoga nidra.

Offer your body to the gravitational pull with the next out breath.

Soften the entire body.

If you notice any tension somewhere,

Gently shift your awareness to that space and think to yourself it's ok to feel whatever is present and relax within that sensation.

We'll now take a moment to set an intention.

Our sankalpa,

A heartfelt inner longing,

Phrased in the present tense.

Keep it simple,

Short and honest.

Now repeat your sankalpa three times in your mind's eye.

And if nothing comes to mind,

You can resolve to enjoy the stillness or relaxation.

We will now move on to the rotation of consciousness.

Allow my voice to guide you while you move your awareness from one body part to the other.

Try not to get lost in thoughts.

The only thing you need to do is listen to my guidance and become aware of any sensations within the body.

Starting in the mouth,

Shift your awareness to the tongue,

Root of the tongue,

Teeth,

Gums,

Bottom of mouth,

Roof of mouth,

Right inside of mouth,

Left inside of the mouth,

Upper lip,

Lower lip,

Points of contact between the lips,

The whole mouth,

Right cheek,

Left cheek,

Nose,

Tip of nose,

Sinuses,

Forehead,

Center of forehead,

Right ear,

Right earlobe,

Center of forehead,

Left ear,

Left earlobe,

Center of head,

Back of skull,

Inside of head,

Center of forehead,

Right eyebrow,

Left eyebrow,

Right eye socket,

Left eye socket,

Right temple,

Left temple,

Right side of the head,

Back of head,

Left side of the head,

The entire head,

The entire head relaxed,

Back of neck,

Throat,

Pits of throat,

Collar bones,

Right shoulder,

Right upper arm,

Elbow,

Right lower arm,

Wrist,

Top of hand,

Palm of hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

All five fingers,

Space between the fingers,

Entire right hand,

Entire right arm,

Collar bones,

Left shoulder,

Left upper arm,

Elbow,

Left lower arm,

Wrist,

Top of the left hand,

Palm of left hand,

Thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

All five fingers,

Space between the fingers,

Entire left hand,

Entire left arm,

Collar bones,

Right side of the chest,

Right side of the waist,

Right hip,

Thigh,

Knee,

Shin,

Calf,

Right ankle,

Top of foot,

Sole of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes,

Space between the toes,

Entire foot,

Entire right leg,

Right side of the body,

Collar bones,

Left side of the chest,

Left side of waist,

Left hip,

Thigh,

Knee,

Shin,

Calf,

Left ankle,

Top of foot,

Sole of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes,

Space between the toes,

Entire left foot,

Entire left leg,

Left side of the body,

Both left side and right side of the body relaxed,

Right lower back,

Left lower back,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

Right side of the back,

Left side of the back,

Entire back of body,

The entire body,

Entire body is relaxed,

The entire body is relaxed.

Now move the awareness to the breath.

Notice how the chest and belly move up and down with each in and exhale.

The collar bones lift with each inhale and go down again with each exhale.

Breathe in,

Round belly and chest,

Breathe out,

Let go in the belly and chest.

Now expand the belly and chest to full capacity on the next inhale and let all air escape on the next exhale.

Now continue breathing with no effort at all,

Naturally for five rounds,

One round being an in and out breath.

Again,

Take one full deep inhalation,

Full capacity and a long exhalation.

Now follow by breathing five rounds naturally.

One more deep inhale followed by a long exhale.

And five rounds of natural breathing.

Take one last deep inhale.

And follow by a long exhale.

Now let go of the attention on the breath and let yourself sink even deeper into full relaxation.

Let go of any notion of time and space.

As you take another inhale,

Your energetic body slowly lifts out of your physical body.

First hovering over your physical body that's laying on the mat,

Floating up higher and higher with each breath in.

As you rise and rise,

You find yourself floating through clouds up in the air.

As you rise above the clouds,

You enter the ever blue sky.

Remembering there that even though sometimes the sky looks dark or stormy,

There's always this vast blue space up above.

With this knowledge,

You start descending again with each exhale.

But you descend however into another time and space.

One that you can design to your liking and what you need at this moment in your life.

As you look below,

You can start to see shapes and details of this beautiful new world.

You descend slowly with each exhale until you are hovering just above the beautiful soft ground.

As your body moves,

You plant your feet firmly into the ground.

Arriving in this safe and friendly environment,

You feel a grounding sensation running up from your feet to your head and back.

Totally connected with your surroundings and deepest energetic self.

Now visualize yourself walking past the banks of a beautiful river.

There's no one in sight.

The sun is shining and birds are chirping.

You're at total ease while you slowly walk over a small dirt road next to the shimmering water.

The ground feels sturdy and cool underneath your feet.

And as you gaze down,

You see a multitude of beautiful flowers along the track you're walking.

Next to the road you're walking,

The water ripples slowly onwards,

Creating a vibrant and pleasant atmosphere.

There's only a small slump that divides the path and water so that you are allowed to see the shore of the waters.

This crystal clear water looks so refreshing that you decide to take a few steps into the shallow to soak it all in.

When touching the water,

A sudden sense of freedom comes over you as you decide to take off your clothes,

Drop them to the ground next to you.

Together with these clothes,

You shed layers of worry,

Guilt and shame.

You stand in front of the water and look for a good place to jump in.

Looking down at the surface of the crystal clear water,

Knowing and trusting that this water will invite you to its depths.

What a beautiful jump you dive into the glistening water.

As you swim to the bottom of the river,

You notice how the smooth water glides over your skin.

The temperature is perfect and ignites a cooling sensation in your physical and emotional body.

And whilst diving,

You notice that you can breathe and see underwater,

Effortlessly and clearly.

As you're making your way deeper and deeper into the river,

You start to see the bottom.

Whilst scanning the beautiful and clear environment,

You distinguish some shimmering rock formations in between the beige sand.

Your curiosity has been sparked,

So you decide to swim towards the brightest shimmering part of the river.

With zero effort and in no time you arrive there.

The water carrying your body as if you're floating in time and space.

Gently,

You reach a hand towards the sparkle and as you touch the bottom of the river,

The sand feels soft and warm on your fingertips.

You put some of the sand aside with gentle sweeps and notice that the shimmer originates from crystals that appear before you.

Patiently,

Take a good look of what you see in front of you.

How many crystals are there?

Are they big or small?

Smooth or rocky?

Now start to become aware of the color these different crystals are and notice by which ones you're drawn to most.

In that very moment,

The still water nudges you a little closer to the crystals,

As if to invite you to take one on your journey.

Without overthinking,

You take one particular crystal out of the sand and weigh it in your palm.

You become aware of its color,

Texture and shine.

You enjoy a moment of connection with this magnificent mineral piece.

And while holding on to the crystal,

You decide to swim along,

Allowing its healing powers to run through your entire body,

Replenishing it with energy and confidence.

You let yourself drift with the current of the river,

As if the water carries you closer to a place you long to be.

You're gently nudged into the right direction,

The water allowing you to move more freely and effortlessly than ever before.

There's no more tiredness in the body and mind.

Everything feels clear and bright.

You gently start to drift to the surface of the water,

Allowing yourself to turn on your back.

As you float on the water surface,

Your eyes see the clear blue sky above you.

And the weightlessness of your body relaxes you entirely.

As you float,

You become aware that the water becomes more and more shallow.

You arrive at a little beach.

As you feel the warm sand under your cool body,

You decide to get up gently and walk a few steps towards the mainland.

As far as you can see,

There's beautiful nature stretched out in front of you.

You take a moment to take it all in.

Keeping this magnificence in your mind's eye and heart,

You lay yourself down on the sand once again,

The sand shaping itself around your body,

Closing your eyes as you feel the support beneath your head,

Back and neck.

In total surrender to this moment.

As you take an inhale into your energetic body,

You feel it starts to rise up again.

First hovering over the sand for a couple of millimeters,

Centimeters,

And with each inhale further and further up into the air.

As you rise and rise,

You find yourself floating up into the clear blue sky,

Further and further up until you reach the darker blue skies filled with stars.

Within this darkness,

Your energetic body becomes one with the universe,

Shifting your awareness back into the physical body and the darkness behind your closed eyes.

Become aware of the weight of the eye back,

The muscles of the face,

Shoulders,

Arms,

Chest,

Hips,

Legs.

Notice the weight of the body in the mat and become aware of the shape of your body in the room you're in.

Start to externalize the awareness and listen to sounds around you,

Sounds from afar and sounds from up close.

Become aware of the sound of your own breathing.

Notice the temperature of your body.

Feel the clothing on your skin and become aware of your feet.

Gently wiggle the toes.

Awareness to the hands.

Gently wiggle the fingers.

Start to make small movements without any rush.

Whenever you are ready and at your pace,

Come to lie on your left side,

Cradling yourself and rest here.

Whatever you feel like,

Use the hands to push yourself up to a comfortable sitting position.

Ever so gently,

Blink open the eyes and let them adapt to the light around you.

The practice of yoga nidra is now complete.

Namaste.

Reviews

This is a very calming yoga nidra. It really helped me to calm and get back to sleep in the middle of the night.

Really enjoyable Yoga Nidra. No music or nerve-wracking sounds, good relaxation 🙏🏻

Thank you so much for such a wonderful nidra practice. Your visualizations, words and voice are beautiful, Hannah.

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