Emily

London, UK

Gini B

Sydney NSW, Australia

Margaret Horn

Pahrump, NV, USA

Release tension through Yoga Nidra and shift from doing to being to find deep inner peace and safety.

English

This Yoga Nidra is designed for anyone who seeks a gentle transition into a restful and safe meditation experience. Ideal for those deprived of sleep due to anxiety or a lack of security, this practice supports you in feeling anchored and resilient amidst life’s challenges. As you gradually settle into the stillness of mind, you reconnect with the safe space that resides within, always available to you. 
Techniques include: Lifting and dropping the limbs; Safe place; Yogic breath; Toe to head and Space of awareness; Resting in awareness. Intention: "I release, I relax, and I let go. I am safe in life."

Relax Into Stillness: Guided Yoga Nidra

Welcome to this I am Yoganidro meditation. Find a comfortable position, lying on your back, with your knees slightly elevated and a low pillow under your head. If you can't lie on your back for any reason, just find a position where you can stay still and feel completely at ease. You may cover yourself with a blanket. Your body might cool down as you relax into the meditation. Now when you are ready, lift the right leg a few inches off the floor as you continue to breathe. Hold, hold and now exhale. Release the leg to the floor. Let go completely, feel the heaviness flooding the leg. Lift the left leg a few inches off the floor and continue to breathe as you hold, hold and now exhale and release the leg to the floor. Let go completely, feel the heaviness flooding the leg. Now tense and lift the buttocks, hips and pelvis off the floor, hold, hold and now let go and drop. And the whole body, let it go and surrender to gravity. And now make fists and contract the arms until they lift off the floor. Continue to breathe, hold, hold and now let go, let go completely. Surrender to the field of gravity pulling you down deeper, sinking deeper and deeper, melting into the floor. Close your eyes and quiet your mind. Be still, let go of all thoughts, worry and tension. Give yourself fully to this experience, relax, trust and let go. Breathe in fully and exhale with a deep sigh and again breathe in fully and exhale with a deep sigh and let go even more. Feel a deep sense of contentment and peace in your heart. Now allow yourself to receive the following intention as I repeat it. Let your whole body listen to what I say. I release, I relax, I let go, I am safe in life. Now bring your attention to the face and with your next exhalation allow the expression to drop from the face, releasing the tiny muscles around the eyes and allowing the eyeballs to rest back in their sockets. Bring the tiny muscles around the mouth, tongue resting in the mouth, lower jaw gently opening, softening, allowing the cheeks to soften towards the floor, scalp resting on the skull, neck softening, easing. Let your whole body be available to the entire range of sensations in the face and head. Now drop into a sense of your whole bodily experience. Embrace this moment's experience, undistorted by what you like or don't like, let go of what is going, let come that which is coming. This becomes your connection to source. Now feel yourself in a place you like to be, a place where you feel peaceful and calm, relaxed and quiet, no concerns about the future, the past, it is simply an overwhelming sensation of the rightness of things. Perhaps sitting on a beach, watching waves meet the shore, the scent of salt air, the sound of seagulls, trust whatever image arises in your awareness, and then choose a comfortable position to sit or lie down, maybe a hollow in the sand that holds your shape, just let go into it, and surrender the weight of your body, completely supported, no effort or need to hold yourself up, just breathe in the scent, sight, sounds of this place, and let the whole experience permeate your entire being, absorbed into each and every cell with each breath in, and each breath out, just feeling through bodily sensations what it means to be safe and at peace, surrounded, protected in this place where you can deeply rest, feel how restful and calm you are, feeling more content, relaxed and more grounded than ever before, know that you can return here to your safe place anytime you want to or need to, feel yourself descending down into the stillness beneath the mind, enter the deepest state of letting go, right now, relax, just relax, maintaining this inner stillness, gently cover yourself, and if you wish you can place the eye pillow over your eyes, as we enter this next phase of yoga nidra, remain as motionless as possible, if you need to move or make any adjustment, just do so mindfully, and return to stillness as soon as you are able, resolve to remain awake, and stay in touch with the sound of my voice, allow your entire body to respond to my words directly and not mentally, allow any disturbances, no matter whether external or internal, to draw you more deeply within, in yoga nidra, you enter the subconscious pranic field, now let your mind merge and melt into the energy body, and go beyond the boundaries of body and mind, now shift from thinking and doing, to feeling and being, do absolutely nothing from now on, drop into the deepest state of tranquility, stillness and peace, just bring your attention to the center of your forehead, now your consciousness is in direct communion with your energy body, and now follow my guidance as we begin the relaxation breath, breathing in, deeply fill your lungs from the bottom to the top, as if you're filling a water bottle, as you breathe out, empty your lungs from the top to the bottom, let your breath be slow and steady, and observe the movement of your abdomen and chest, stay connected to the wonderful feeling of the release of tension, and the deep feeling of relaxation, and then let this feeling extend to every part of your body, let this entire process of breathing be the vehicle for deepening your relaxation, and now redirect your full attention to your breath, create no struggle around breathing, just use the breath to release any tensions, slowly deepen your inhalations and exhalations, let the exhalation be longer than the inhalation, let the flow of your breath be slow and steady, and uniform as much as possible, now bring your undivided attention to the movement of your abdomen and chest, as you breathe in and out, with each breath out, release any tension held in your body, and anticipations in your mind, with each breath in, fill every nerve and cell with pulsating healing energy, relax, breathing out, let go of holding anywhere in your body, let go even more, with the next breath in, visualize your body renewed and revitalized with new life, empty your body and mind, and enter deeper levels of stillness, and now breathe normally and be still, bring your total attention to the pulsating energy field that you feel in the form of sensations in your body, observe how your attention feeds the expansion of the pulsating energy field, energy follows attention, feel all tension in your mind and tightness in your muscles melt away, let all the tension simply melt, drain away, and dissolve in the expanding energy field, now bring your attention to your eyebrow center, and recognize your deep connection to the original source of life force, life energy that sustains your life, and is an extension of your soul, now drop into that silent space where all doing stops, let go, let go even more, now follow my guidance as we move through different parts of the body, let your attention rest on each body part as I name it, without comment or judgment, all ten toes, both ankles, both knees, pelvis, abdomen, chest, arms, hands, throat, face, back of the head, shoulder blades, spine, buttocks, calves, heels, soles of the feet, whole body from the top of the head to the tips of the toes, whole body, whole body in awareness, feel the whole body contained in vast, spacious awareness, now sense the space around the right side of the body, sense the space as it touches the skin boundary on the right side of the body, sense the space around the left side of the body, sense the space as it touches the skin boundary on the left side of the body, sense the space as it touches the entire skin boundary, experience the entirety of the body simultaneously and equally, the entire body, more energy and density, pulsing, tingling, whole body breathing in, whole body breathing out, sense the space around this body, every breath moving in this space, just a breath, just space, you are both the space and the experience contained in it, one whole cohesive experience, experience it, become it, give yourself the permission to enter into the deepest level of relaxation right now, let go, nothing to do or achieve, dissolve and disappear into stillness, open, empty of all doing, all past, all future, merge into this space and be empty, sensations, thoughts, images, floating by like clouds on a clear blue sky, letting it all gather and dissipate, come and go, be the space in which it is all happening, here your intention and your affirmations are actualized and fulfilled with effortless ease, now allow yourself to receive the following intention as I repeat it, just feel every cell of your body receiving these words, I release, I relax and I let go, I am safe in life, I release, I relax and I let go, I am safe in life, I release, I relax and I let go, I am safe in life, allow this intention to go to the deepest levels of recognition with no hesitation, know that your higher self recognizes, honors and accepts your intention, have faith and trust that it has been heard and is being acted upon by a higher power of the source within you, there is no need for you to do anything about it, now bring your attention back to the center between your eyebrows and feel all the energies of your body from all meridians activated, purified and balanced, all channels are open and the life force is flowing freely, healing the body and calming the mind, just open your heart and feel content, at the sacred moment your whole being has made a major paradigm shift, establish yourself in total trust and faith that remains free from any need to control, feel totally unburdened and free to move in life with effortless ease, and now return to your eyebrow center where energy is from all meridians coming to deep unification, integration, harmony and balance, establish a whole new relationship with the reality, regardless of how it begins to show up in your life, knowing that you are so, you can witness life's experiences and let them pass by, right response and right actions will come through you, with that clarity, keep your heart open to all conditions, and now begin to become aware of the rising and falling of the breath, slowly feel yourself beginning to rise to the surface of awareness, and sense the body resting on the floor, the quality of the air as it touches your skin, and then gradually you can move as if you're waking from a restful sleep, maybe you can bend your knees and pull them closer to your chest, and then rock sideways gently, just take your time, do not hurry, and then just turn onto your right side and curl into a fetal position, and feel the safety, comfort and protection of the womb of existence, bring your intention into your awareness once again, change nothing, I release, I relax and I let go, I am safe in life, and now you can gradually move and begin to sit up with your eyes closed, and just continue to stay deep in this deep inner experience, regardless of what you consciously recognize that has or has not changed, know that something deep within has shifted, something deep within has shifted, now become aware of your body, bring a deep sense of peace and contentment with you, as you bring your attention back into the body, and just notice how relaxed the body is, how soft the breath is, how silent the mind is, how quiet the heartbeat is, be still and be grateful, know that you can enter easily here again and again, again and again, and now you may gradually open your eyes, this concludes your yoga nidra experience.