I'm Jacob,
And this is a Yoga Nidra to help you deeply relax and find stillness within.
Being able to rest deeply within conscious awareness is a gift that Yoga Nidra can offer all of us.
Feel free to get some blankets,
Bolsters,
Pillows,
Or anything you need to help you soften into the space you occupy.
To enhance your auditory experience,
You might also like to use headphones.
Begin letting go of the past and future.
Letting go of the past and future,
And settling in to this moment.
Making any shifts,
However big or small,
Necessary to find absolute comfort.
As you settle in,
You release from the sounds in your environment.
As you settle in,
You release from the sounds in your environment.
Releasing from the smells,
The feelings and sensations.
In bringing your attention fully inside,
Your breath becomes your anchor.
As your attention wanders,
Simply return it to the natural flow,
In and out of your breath.
Take a moment in this deep state of relaxation to connect with your sankalpa,
Or an intention that is alive for you right now.
If you don't have anything you are currently working with,
Or called to connect with,
Then you might like to connect with the following intention.
I am relaxing deeply,
Allowing my body and mind to fully let go and rest.
I am relaxing deeply,
Allowing my body and mind to fully let go and rest.
Repeat your chosen sankalpa or intention now to yourself three times.
Begin to allow your attention to float through your body,
Following the guidance of my voice.
Imagine your attention fluidly moving from one point to the next,
Creating a stream of awareness flowing through your body.
As your attention moves,
The body remains in stillness,
Welcoming any sensations,
Just as they are,
Without any needing to change them or make them any different.
Beginning with your mouth,
Feeling sensations within your mouth,
The roof of your mouth,
The back of your mouth,
The tip of your tongue,
The root of your tongue,
Inner right cheek,
Inner left cheek,
Upper gums and teeth,
Lower gums and teeth,
The space between your upper and lower teeth,
Your upper lip and lower lip,
The space between the lips,
The tip of your nose,
Inside the right nostril,
Inside the left nostril,
Right cheek,
Left cheek,
The softness of your cheeks,
The right eye,
Eyelid,
Temple,
Eyebrow,
The space between your eyebrows,
The left eye,
Eyelid,
Temple,
Eyebrow,
Sensations of both of the eyes.
Is there any residual tension in the eyes,
Eyebrows,
Or forehead?
Can you release it now,
Fully?
Your ears,
Your right ear,
The folds and valleys of the outer ear,
The touch of air on the earlobe,
The ear canal,
Deep inside the inner ear,
The left ear,
The folds and valleys of the outer ear,
The touch of air on the earlobe,
The ear canal,
The folds and valleys of the outer ear,
Deep inside the inner ear,
The scalp and hair,
The top of the head,
Back of the head,
The whole face and head,
Along with the neck and throat,
To the base of your neck,
Right collarbone,
Upper arm,
Elbow,
Lower arm,
Wrist,
Center of the palm,
Your fingers,
Your thumb,
Second finger,
Third finger,
Fourth finger,
And little finger,
The space around the fingers,
Give time for attention to come back to the base of your neck,
Left collarbone,
Upper arm,
Elbow,
Lower arm,
Center of the palm,
Your fingers,
Your thumb,
Second finger,
Third finger,
Fourth finger,
And little finger,
The space around the fingers,
Give time for attention to come back to the base of your neck,
Front of the chest,
The ribs,
Navel,
Lower belly,
Your entire pelvic floor,
Center of the palm,
Feel the sensations of the entire pelvic floor,
Feel the sensation in your right hip,
Thigh,
Knee,
Lower leg,
Feel your foot,
And toes,
Your big toe,
Second toe,
Third toe,
Fourth toe,
And little toe,
The space around your toes,
Back up to your pelvic floor,
Your left hip,
Thigh,
Knee,
Lower leg,
Your foot,
And toes,
Your big toe,
Second toe,
Third toe,
Fourth toe,
And little toe,
The space around your toes,
Returning once again to your pelvic floor,
And now the whole body,
Left,
And right,
Front,
And back,
Whole body,
A unified field of sensation,
Awareness throughout the whole body,
Reconnect,
With your breath,
Allowing it to once again flow naturally,
Following it in,
And out of the body,
When you're ready,
Inhale,
And then for the entire length of your exhalation,
Make a low to medium pitched humming sound in the throat,
This is a powerful pranayama technique that helps to deeply relax the mind and body,
Shifting the nervous system deeper into a state of relaxation,
Continue this type of breath for a short while,
Discovering just how powerful and relaxing your breath can be,
In this moment activating your vagus nerve,
Activating your parasympathetic response,
Working with your breath to find peace and deep relaxation,
Allowing your breath to re-find its natural rhythm,
Once again allowing it to flow,
Just as it would like,
Without any forcing,
Changing,
Or judgment,
And as your breath returns home,
You find yourself lying in the grass on a warm summer day,
The sun gently shining down on you,
A warm breeze rustling the leaves of the trees overhead,
Your body connected with the earth,
Feeling perfectly held by nature,
No worries,
No stress,
Pure tranquility and peace,
As you breathe in,
Nature breathes out,
As nature breathes in,
You breathe out,
This beautiful interplay,
So soothing,
So perfect,
And just like that,
In this deep state of profound relaxation,
You are fully connected with all of nature,
Consciously connected in deep rest,
What a beautiful and powerful moment,
Allow your intention,
Your sankalpa,
Your word or feeling,
To arise once again,
Planting its seed in your subconscious,
You may wish to connect with the following once again,
I am relaxing deeply,
Allowing my body and mind to fully let go and rest,
Repeating whatever you choose to yourself three more times,
Returning your attention to your breath,
Each breath brings a new energy to your body and mind,
You bit by bit back to your physical body in this moment,
Feeling your back touch the earth,
Allowing your ears to open to the sounds of your room and environment,
The smells entering your nose,
Your mouth opening to the sounds of your mouth,
Eventually fluttering the eyes open if you feel called to do so,
But also listen to the body,
If you wish to rest longer,
Then please do so,
When you feel called,
Bringing life to your fingers and toes,
Your hands,
Maybe stretching your arms long over your head,
Reaching behind you,
And maybe even rolling on your side,
Or bringing your knees in to give yourself a hug,
Thank you for participating in my yoga nidra,
I love hearing about how you enjoyed this practice,
So please feel free to leave a comment below,
And subscribe to my channel to practice with me again,
As I have released frequent new nidras,
Wishing you a peaceful day,
And I hope to see you again soon.
