Experience deep yogic sleep through a guided body scan, breathwork, and intention setting for relaxation.

Spirituality

Health & Happiness

Yoga

Confidence

Yoga Nidra

Visualization

English

Yoga nidra (yogic sleep) is a technique for controlling your body's relaxation response. Yoga nidra can be as restorative as sleep, while you remain fully conscious, this may be the key to feeling well-rested. This guided yoga nidra experience will take you down into a deep brain-wave state—one that can't be reached through conventional sleep.
Each time you practice yoga nidra meditation, you're stilling the fluctuations of the mind through conscious entry into the subconscious.

Yoga Nidra For Relaxation

 Welcome to your Yoganita practice. My name is Julian Arce. I'll be your guide. I want you to find a comfortable place for you to do this practice. You can be lying down onto your back with your knees slightly bent or supported by a bolster or a blanket. Make sure you get as comfortable as you can. Make sure also that you're warm enough if you need a blanket or something to make you more comfortable. Do that. And that your position is one that will be comfortable for the duration of this practice. So take your time to shift around a little, wiggle a little, and get as comfortable as you can. Once you think you're as comfortable as you can, see if you can get 5 to 10% more comfortable. It is best that you remain still during your Yoganita practice so that your body and your brain have a chance to fully relax. However, if you become uncomfortable, please feel free to shift around a little, wiggle a little once again. Settling back into that sweet spot and then from there committing back into stillness. Let's begin by allowing our eyes to close. We'll keep them closed until the practice has ended. If you have a eye mask that feels luxurious to you, place that over your eyes. The practice of Yoganita is a practice of yogic sleep. During this time together, I will guide you through different states, a state of consciousness between being fully awake and also asleep. Try to remain awake by listening to the sound of my voice. You will be asked to move your awareness to various body sensations, to body parts, to emotions and also to images. Try not to concentrate too insensely as this may prevent you from relaxing. During this meditation, please use and absorb what you need in the moment and leave the rest behind. Don't worry about getting it just right. Whatever will be will be and there's no wrong way to do Yoganita. Just allow yourself to enjoy the journey without worrying about getting it right. If the mind becomes overly active and thoughts with thoughts or worries, just come back to the sound of my voice at any time. Become aware of any sounds that you can hear. They can be sounds that are up close or sounds off into the distance. Nothing else but what you hear, you can hear without strain. Maybe it's cars out on the street, birds, maybe noises right within the room. Begin to focus on the most distant sound that you can hear. Let your sense of hearing radiate outwards, searching for these sounds off into the distance. Just following these sounds for a few moments. Move your attention from sound to sound without labeling the source. Gradually bring your attention to closer sounds, to sounds outside of your building, to the sounds inside the room. Without opening your eyes, visualize the four walls of the room that you're in. Imagine the ceiling. Imagine the floor beneath you, feeling your body lying on the floor. Visualize your body lying on the floor. The position of your body, your clothes, how your hair lies. Visualize your face. As you visualize your face, just bringing a softness to your face. Become acutely aware of the existence of your physical body lying on the floor, supported by the earth. Become aware of your natural breath. Become aware of your natural and spontaneous breath that moves in and out of your body. No effort, just ease. Your natural breath flows through both nostrils. Notice the feeling of the breath as it comes in and out of your nose. There's a sense of coolness as you inhale, following this feeling into your nose, getting it in your sinuses, the back of your throat into your lungs, feeling your lungs top to bottom, side to side, and front to back. There's a sense of warmth as you exhale the breath out. You can feel this warmth on your upper lip as you breathe out. The natural breath flows through both nostrils during the inhale and the exhale. Allow your breath to become longer and slower. Take in another long, slow inhalation. No rush, followed by a longer, slower exhalation. Still breathing in, make your exhale even slower, noticing the slight pause after your exhale. Slow, steady inhale, even slower exhale. Pause on the exhale. Just feel the urge to breathe, feel that urge to bubble up inside of you. When you need to inhale, do so. Long, slow inhale, longer, slower exhale. Pause where the body is neither breathing in nor breathing out. Continue to breathe in this way, seeing if you can make your inhales half as long as your exhales. Taking notice of the top of each inhale, the bottom of each exhale. Now come back to the natural, easy breath. Releasing any control over the inhale and the exhale. Natural breathing. The practice of yoga nidra begins now. At this moment, I want you to create your sankalpa, your intention. Your sankalpa is a short, positive affirmation in simple language. Please state your sankalpa as clearly and with as much awareness, three times, three times in your own mind as though it's present. The sankalpa you make during your yoga nidra practice plants a seed into the fertile soil of your mind to bring about transformation and healing. You could also have the sankalpa in anything your imagination comes up with, something in the positive sense. We'll offer a few. I am love. Love flows through me and to me. I am calm. I am abundant. Create your own sankalpa, your own positive statement. Once you have that statement, repeating it in your mind three times, three times as though it's present, true. Feeling it within every cell, feeling it with emotion. Give the sankalpa a color. Give it a smell. Give it a feeling, activating all of your senses with the sankalpa. We will begin now with a systematic journey of sensory awareness throughout the body. You will move your awareness to different parts of your body as soon as you hear them named. Say the name of the part of your body to yourself in your own mind and feel that part of your body, but resist the urge to move. Feel your right hand, thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, right hip, right thigh, right knee, right calf, right ankle, heel, sole of the foot, top of the foot, right big toe, second toe, third toe, fourth toe, fifth toe. Feel your left hand, feel your left thumb, second toe, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, left waist, left toe, left thigh, knee, left calf, ankle, heel, sole of the foot, top of the foot, left big toe, second toe, third toe, fourth toe, fifth toe. Now go back to, now go to the back of the body, to your right heel, left heel, right calf, left calf, right thigh, left thigh, right buttocks, left buttocks, lower back, middle back, upper back. Feel your entire spine, each vertebra. Right shoulder, left shoulder, back of the neck, back of your head, crown of your head, forehead, right temple, left temple, right ear, left ear, right eyebrow, left eyebrow, middle of the eyebrows, right eye, left eye, right nostril, left nostril, right cheek, left cheek. Feel your upper lip, lower lip, both lips together, your chin, jaw, throat, right collarbone, left collarbone, right side of your chest, left side of your chest, upper abdomen, navel, lower abdomen, your pelvis, your groin. Feel your pelvic floor, the whole right leg, whole left leg, whole right arm, whole left arm, your whole face, your whole head, whole torso, whole body as a complete entity, whole body, whole body. Imagine that your whole body becomes light so your body could float away from the floor and floating towards the sky and your body gets lighter and lighter. Your body feels light and weightless. Your limbs are all light and weightless. Your torso, your head, all light and weightless. Your whole body is light and your whole body is weightless. You're rising higher and higher away from the floor, away from the earth towards the sky. Imagine now that your body becomes heavy. You feel the heaviness in all parts of your body. Each part is becoming heavier. Your head, your limbs, your torso becoming heavier, so heavy that it's sinking down into the ground, into the earth. Your body is heavy, your whole body. Awaken the experience of cold in your body, the experience of chilly and cold. Imagine being outside in the winter without enough cold, without enough clothes. You feel this chill permeating through your entire being. Now allow the sensation of warmth to spread through your entire body. Remember the feeling of the sun on your skin in the summer. When you're out in the sun with no shade, you feel heat radiating into your skin, the heat all around your body. Recollect the experience of intense anxiety, feeling worried, feeling stressful. Feel the stress in your mind and in your body, but don't concentrate on that source. Just the feeling that wells up within your belly or within your chest. Create the experience of anxiety as clearly as possible. Take a deep breath. Exhale, let it go. Now allow the feeling of complete calm to wash over you. Manifest the experience of calmness in your entire being, in your body, in your mind, in your soul, in your emotion. You are relaxed and aware. You are completely calm and safe. Begin to concentrate on the space in front of you, in closed eyelids. Imagine before you a transparent screen, as though you're in a movie theater. The screen is high and wide as the eyes can see. Seeing the screen in your mind's eye, become aware of a phenomenon that manifests within. See colors and patterns and light. Whatever you can see is the manifesting state of your mind. Continue your awareness of this space, but do not become involved. Practice a detached awareness only. Any subtle image makes themselves known. Simply notice them without directing the images. Music Music Music Music Music Music Music Music Music Music Continue your awareness of this space, detached awareness. Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Bring your awareness back into your breath. Your body's natural breath. Feeling the natural breath flow in and flow out. Music Music Continue to focus on your breath. Music Music Music Music Music Music Music Music Music Music Lie quietly until you feel that you're ready to move. Music Start to move by slowly wiggling your hands and wiggling your feet. There's no need to rush. You have all the time that you need. When you're sure that you're fully awake, gently open your eyes and roll over onto your right side. You need to stay onto your right side for a bit longer. Music Music Music Music Music Namaste means that the light in me honors the light in you. I honor the love, the light, the beauty, the truth and kindness within you. It's also within me. When you're in this space and I'm in this space, when we are together, we are one. Namaste, sweet friends. Your yoga nidra practice is now complete. Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music