Eefje

Netherlands

Julien

Luxembourg

Sian Michelle

Melbourne VIC, Australia

Paige 

San francisco, ca

Lulu

Otsu, Shiga, Japan

Sophii Smith

Sunshine Coast QLD, Australia

Jeffrey

New Zealand

Cassy

Preston Victoria, Australia

Mark

Johnstown, PA, USA

Stefanie Chödrön

Scuol, Switzerland

Judy

Santa Barbara , CA

Cynthia

East Lyme, CT, USA

Patti

Surrey BC Canada

Massachusetts, USA

Andi

Brooklyn, NY, USA

David

Chattanooga, TN, USA

Colette

Cassandra

Brian

Beacon, NY, USA

Chris Patrick

Sisters, OR, USA

You will journey through a guided yoga nidra practice, focusing on your breath and body sensations to promote deep relaxation and healing.

Spirituality

Stress & Anxiety

Stress

Yoga

Yoga Nidra

Visualization

English

Welcome to the Sacred Practice of Yoga Nidra.

Yoga Nidra is a state of consciousness in which the body is deeply relaxed but not asleep. This is different than meditation in that you will not be focused on one single point but guided to keep your awareness of the sensation of your being by focusing on areas of your body. A deep and profound healing practice good for everyone!

Yoga Nidra For Deep And Profound Healing

 Please lie down on your back. Make yourself really comfortable. Placing a pillow or a blanket underneath your head. Even a pillow or a blanket underneath your knees. Let your body relax on a bed or a floor. Position yourself so there's no sensation of discomfort or tension. The body feels easeful. Close your eyes. Begin to focus on your breath. Close your eyes. Begin to focus on your breath. Noticing the sensation as you breathe in and the sensation as you breathe out. Breathing in. Breathing out. Breathing in. Breathing out. As you lie here getting comfortable and relaxed. Take this moment to move or wiggle or shake any part of the body that feels still tense or still activated. And then softly settle in again. For this yoga nidra practice, there's nothing for you to do. Just listen and direct your attention to the areas of the body that are mentioned. You might get sleepy. Try not to fall asleep. But if you do, it's okay. If your mind wanders and you lose track, just bring your mind back. You can't do this wrong. There's only benefits. So just lay back and listen to the instruction and the sound of my voice. And let go of everything else. And before we begin, we'll create a sankalpa, an intention or a dedication for this practice. So bring to mind one of your deepest heart's desires. Bring to mind one of your deepest heart's desires. And formulate a sentence with this desire as if it is already happening right now. So for example, if your deepest desire is to feel peaceful, the sentence you would form is, I am at peace. Or, I feel peaceful. So take that statement and say it three times to yourself. And we will begin. Once again, come to your breath, inhaling a nice deep long breath and exhaling a deep long breath. As you inhale, feeling the body fill with light and space. And as you exhale, feel the body get heavier and heavier and heavier into the earth. Inhaling lifts you, enlightens you. And the exhale deepens your connection to your earth heavy, heavy, heavy. Inhale creates space and light in the center of the body filling you up like air would fill a balloon. And exhale brings you heavier and heavier and heavier into the earth. And bring all of your attention to your right foot and the toes on your right foot. Feel your right big toe. Feel the next toe after that. Feel the middle toe on the right foot and the toe after that. And the pinky toe on the right foot. Feel all five toes on the right foot. Feel the sole of the right foot. Feel your heel on the right foot. Feel the top of the right foot. The sole, the heel, and all five toes on the right foot. Feel your entire right foot vibrating with your attention. Feel your right ankle. Feel your right shin and your right calf muscle. Feel the knee on the right side, the front of the knee and the back of the knee. Feel the right thigh, the front of the thigh and the back of the thigh. Feel your right hip, the outer hip, the inner hip, the front of the hip and the back where the buttocks meet the thigh. Feel your right leg from the hip to the toes, from the toes to the hip. Feel your entire right leg alive with your attention. And bring your attention to your left foot and the left toes. Feel the big toe on your left foot, the next toe after that. Feel the middle toe on the left foot and the next toe after that. Feel the pinky toe on your left foot. Feel all toes, all five toes on your left foot. Feel the sole of your foot. Feel your left heel. Feel the top of that left foot. Feel the sole of your left foot and your heel. Feel all toes on the left foot. Feel the top of the foot. Feel your entire left foot. Feel that left foot sparkling and vibrating with the attention you're giving it right now. Feel the life in your foot. Feel your left ankle. Feel your left shin and calf muscle. Feel the left knee, the front of the knee and the back of the knee. Feel the left thigh, the front of the thigh and the back of the thigh. Feel the left hip, the inner hip, the outer hip, the front of the hip and the back of the hip where the buttocks meet the back of your thigh. Feel the left leg from the hips to the toes, from the toes to the hip. Feel your entire left leg. Now feel all ten toes at the same time. Feel both feet, both ankles. Feel the shins of both legs. Feel the calves of both legs. Feel both of your knees, the front and the back. Feel both of your thighs, the front and the back. Feel both hips, the left and the right. Feel both legs at the same time, alive with your attention, relaxed and at rest. Feel your right hand. Feel your right thumb, your right index finger, middle finger, ring finger and pinky on the right hand. Feel all five fingers in the right hand. Feel the palm of this hand. Feel the back of this hand. Feel the entire right hand, relaxed and alive with your attention. Feel your right wrist. Feel your right forearm. Feel your right elbow. Feel your right upper arm, the tricep and the bicep right up into the shoulder. Feel where the bone of the arm plugs into the shoulder socket. Feel the muscles of the shoulder hug that arm in. Feel the entire arm from the shoulder to the fingers on the right side, from the fingers to the shoulder. Feel your right arm, alive with your attention, relaxed and soft. Bring your attention to the left hand and your left fingers. Feel your left thumb. Feel your left index finger. Feel your left middle finger and then the ring finger and then the pinky. Feel all five fingers on your left hand. Feel the palm of your left hand. Feel the back of your left hand. Feel your entire left hand, alive, vibrating, sparkling with the attention that you are giving it. Feel your left wrist. Feel your left forearm. Feel your left elbow. Feel the left upper arm, bicep and the tricep. Feel the left shoulder where the bone of the arm plugs into the shoulder socket. Feel that. Feel the muscles of the shoulder hug the arm in. Feel that left arm from the shoulder to the fingers, from the fingers to the shoulders. Feel your left arm. And now feel all ten fingers of both hands. Feel both wrists and forearms. Feel both elbows and both upper arms. Feel both shoulders. When the arm meets the shoulder socket, feel that place. Feel the shoulder blades resting on the earth. Feel the collarbone connected to the sternum. Bring your attention to the sternum, the center of your chest. Feel the rise and the fall of the sternum as you breathe. Bringing your attention to your right arm. Bringing your attention to your belly. Feel the space where your belly button resides. Notice how this belly responds to your breath. Feel the space in the front of your torso moving in response to your breath. Feeling the inhale inflate the torso. Feel the inhale soften and narrow it. Feel your throat, the front of your throat, the back of the throat. Feel the sides of the neck and the jaw. Feel the tongue in your mouth. Relax the tongue in your mouth. Feel your lips, the top lip and the bottom lip. Feel your cheeks, the inner cheeks in your mouth and the outer cheeks in your face. Feel your ears, your right ear, your left ear. Hear the sound of my voice entering into the right ear. Hear the sound of my voice entering into the left ear. Hear the sound entering into both ears. Both ears listening. Both ears hearing. Notice the sensation of breath on the tip of your nose. Feel your nose. Notice the cool quality of air as you inhale. The warm quality of air as you exhale. Feel the tips of your nose. Feel the right nostril and the left nostril. Feel the bridge of your nose in between your eyes. Feel your eyes. Feel the right eye. Feel the lower lid and the upper eyelid closed and relaxed. Feel your right eyeball relaxed, sinking deeper into the skull. Feel your left eye, the lower lid and the upper lid relaxed and closed. Feel your left eyeball relaxed and sinking deeper into the skull. Feel both eyes, both eyelids relaxed, softly closed. Feel both eyeballs relaxed, sinking deeper into the skull. Feel your forehead and your brow relaxed. Feel the skin on your face. Relax the skin on your face. Feel your skull, your head. Feel where the head touches your pillow. Feel where the head gets heavier here. Feel where the crown of your head expands into space. Feel limitless here. Feel all of the parts of your body that touch the earth. Feel the back of your body, back of your head, back of your arms, back of your hands, the back, the buttocks, the legs, the heels. Feel deeply connected and deeply relaxed into the earth, feeling a connection, a contact with the earth, with your body. Feel all parts of your body that touch space. Feel the space all around you with the parts of your body that are open to space around you. Feel boundaryless, formless. Become the sensation of just consciousness. You are just awareness. Awareness of the sensation of you here now. Become aware of the sensation of the left side of the body. Become aware of the sensation of the right side of the body. Once again, become aware of the sensation of all of the parts of the body that touch the earth, and all of the parts of the body that are without boundary, without form, spacious and expansive. Feel your body completely, from the head to the toes, from the belly to the back. Feel yourself here embodied, a being of light and spirit, animating this vehicle of flesh and blood and bones. Feel yourself here completely present. Become aware that your body is vibrating. The cells of your body are vibrating. You are light. Feel the lightness within you. And again, come back to your breath. Feeling your inhale and your exhale bringing you back even more deeply into this moment, into this body. Come to mind, bring to mind once again this intention, your sañkalpa. And ever so gently, take your left hand and move it so it rests on your heart. Take your right hand so it lays on the left, both hands resting on your heart. And say your sañkalpa to yourself once again three times. And begin to bend your knees, placing the right foot on the bed or the floor and the left foot on the bed or the floor. And gently pull the knees into the belly and roll over onto your right side. And thank yourself for this time you've given yourself. And we'll dedicate this practice to all beings everywhere, all beings, whether big or small, near or far, seen or unseen. May all beings everywhere be well. May all beings everywhere be happy. May all beings everywhere have peace in their hearts. Namaste. Thank you.