Rest deeply, visualize healing light, and use contrast to reconnect with your whole and loving self.

English

This 15-minute Yoga Nidra meditation is designed to help you slow down, release tension, and reconnect with yourself.
Through gentle guidance, you’ll be invited to rest deeply, breathe with awareness, and welcome a greater sense of compassion for yourself. The focus of this practice is on contrast. These are moments that feel different from what we normally experience. Contrast can show us new possibilities for how we feel and who we can become.
Our intention together is simple: I use contrast as a guide to feel beyond the ego, returning to my whole and loving self.
No previous experience is needed. Just lie back, listen, and let curiosity guide you into a deeper sense of peace.
Background music: “Time Does Not Matter” by Niclas Gustavsson, licensed through Epidemic Sound.

Yoga Nidra: Rest Into Wholeness With Contrast

Welcome, this practice is an invitation to slow down and rest. To meet yourself with kindness, just as you are. Sometimes, when we take the opportunity to pause, we notice what I like to call contrast. These are moments that feel different from what we usually experience. Moments that remind us what we can feel and who we can become. Contrast might bring up emotions, memories, or even new sensations. Instead of turning away, we can use these moments as guides to help us move beyond the noise of the ego and reconnect with our whole and loving self. I'm excited to guide you through this. There's nothing you need to force. Simply rest, breathe, and notice with curiosity what begins to shift. Come into a very restful, calm, and relaxing position. Slowly blinking the eyes closed, sense what the body needs as your gaze turns inwards. Make any adjustments. You need to settle deeply into the space. Let go of any distractions. Fully arrive to this moment. Fully ready to cater to your rest. Let your body's innate wisdom of the necessity for rest to arise from within. Being supported and cradled by the surface beneath you. Start to notice your breath. The rise and fall of the belly. Hold your body here in this moment. If it feels comfortable, I invite you to take two sniffs of air through the nostrils and let out an audible sigh. Fully surrender to this release. Allow your body to fully let go. If that felt good, I invite you to repeat that two more times. Start to shift your awareness to your senses. Noticing the eyes enveloped by darkness. Noticing the sounds around you. Any smells lingering nearby. Perhaps any subtle tastes within the mouth. Maybe you can feel the air caressing your skin or even the surface your body rests upon. Perhaps noticing the breath coming through the nose and out through the mouth. Maybe there's even a sense of a calming sensation washing over you in this moment as you've settled more deeply into your rest. Continue to focus on the breath. Maybe slightly extending your exhale for even deeper relaxation. Be present in this moment. Fully connecting to your body and shifting your awareness to your heart space. Letting your Sankopa or intention arise into this moment. Your Sankopa or heart's desire spoken in the positive, as if it's already happening. I use contrast as a guide to feel beyond the ego. Returning me to my whole and loving self. Really feel the awareness of this in your body. Embracing your Sankopa with a deep love. We will now move through a rotation of consciousness. Dissolving any judgements while you allow your awareness to move through points of the body. Experience a sensation of energy pulling into each point. You may even imagine a green light emanating moving through each point, coupled with any arising sensations. As I guide you through each part of the body. Starting with the point between the eyebrows. Your third eye center. Center of the throat. Right shoulder joint. Middle of the wrist. Tip thumb. Index finger. Middle. Right elbow. Right shoulder joint. Center of the throat. This beautiful green energy of self love now traveling over to the left side of the body. To the left shoulder joint. Left elbow. Middle of the left wrist. Tip of the thumb. Index finger. Middle finger. Fourth finger. Pinky finger. Left wrist joint. Left elbow. Left shoulder joint. Center of the throat. This beautiful green light traveling down to the heart center. Right side of the chest. Heart center. Left side of the chest. Circling your awareness back to the heart center. As you rest here in the heart center, feel yourself breathing. Focusing on how the breath moves through the heart. As you inhale, continue to imagine a green light glowing from the heart space. Being poured into the body from your breath. More green light is coming through. In through the nostrils and circulating through the body. Amplifying your heart chakra and filling you with deeper love and self compassion. As you exhale, you release any resistance to meeting yourself fully in this moment. As you deepen your breath, continue this visualization in the mind's eye. Breathing in a green light, amplify through the heart space with love and self compassion. As you exhale, releasing resistance to this moment. Continue this pattern for a few breaths. Soften your focus on the breath and rest in this moment. This feeling of love and self compassion. Surrendering to the silence, be fully present with yourself. Knowing that you are safe to connect with yourself more deeply and hold space for whatever comes through. Taking your time, back to the center of your heart. Feeling your Sankopa deeply and repeating it three times. I use contrast as a guide to feel beyond the ego, returning me to my whole and loving self. Slowly bringing your awareness back to yourself. Notice the part of you that is witnessing. Notice how you are feeling. Become aware of how your energy may have shifted. You may even notice the novelty of contrast in your energetic and mental state. Bringing your attention to your breath. Feel the slight air brushing the space between your nose and your lips. Now feel your whole body cradled by earth. Feel all parts of the body making contact with the surface you rest upon. Begin to feel your fingers and your toes. Feel all the cumulative benefits of the practice and this new supported awareness of self. Thank you for practicing with me. I hope this meditation gave you a sense of peace and a deeper connection to your inner wisdom. May this be a feeling you can return to throughout the day or anytime you need it. I look forward to continuing to support you. If you'd like to explore more of my work, you can find additional practices on my Insight Timer profile. Have a beautiful rest of your day.