Traditional Yoga Nidra For A Powerful Reset (No Music)

Welcome beautiful soul to your yoga nidra practice.

My name is Imogen French and I will be your guide for this deeply restful healing session.

Today's practice is a traditional yoga nidra based on the teachings of Swami Satyananda Saraswati.

This practice is ideal for those of us with busy minds,

Who are feeling super stressed,

Who struggle to meditate or calm down.

It's deeply healing and completely accessible.

All you need to do is lie down,

Make yourself as comfortable as you possibly can,

Take your awareness exactly where I ask you to take your awareness and try not to fall asleep.

If you do fall asleep that's completely fine,

It's obviously what you needed.

But the idea of yoga nidra and its power lies when we can practice without falling completely asleep.

The more you practice the more this will become easier and easier.

So let's begin.

Please find yourself into your most comfortable lying down position.

Take a nice deep inhale.

Open the mouth,

Exhale,

Sigh everything out.

Please take two more of these deep cleansing breaths in your own time with your own breath.

In and out.

Closing down the eyes and allowing your body to completely melt into the surface beneath you.

I'll invite you to imagine a beautiful golden light shining at your toes.

With each gentle inhale imagine drawing this light all the way up through your body to the crown of your head.

And with each exhale feel this golden light wash all the way down from the crown of your head out your toes.

Flowing in like a wave and out like a wave.

Notice how this light brings relaxation and calm to every single one of your cells.

The inhale washes relaxation up the body and the exhale washes any resistance,

Any stuck or stagnant energy all the way down and out of your body.

No control of the breath is needed just washing this light up and down.

Notice how with each exhale you become more and more relaxed and centered.

Become aware of the fact that you are going to practice yoga nidra and say to yourself I am aware that I am going to practice yoga nidra.

I will not fall asleep.

Repeat this one more time.

I am aware that I am going to practice yoga nidra.

I will not fall asleep.

The practice of yoga nidra begins now.

So now is the time to recite your sankalpa or resolve.

This is a short positive statement in the I am format that is supposed to be your hearts truest desire.

Something that will draw you further along your life's path to complete fulfillment.

If you have a desire that you are working with please bring it to mind now and begin to feel,

Imagine that you already have it.

If you don't have anything or you can't think of anything use whatever it is you need or desire right now.

I am radiantly healthy.

I am deeply relaxed.

I am loved whatever it may be.

Draw it to mind and please state it to yourself three times now with full passion,

Awareness and the feeling that you already have it.

The sankalpa is like a seed you implant deep within the fertile grounds of your subconscious mind and you need do nothing else.

You can be safe in the knowledge.

It will come to fruition.

You will now take a sensory journey through the pathways of the physical body.

I will mention a body part.

Please take all of your awareness into that body part and only that body part.

You might like to repeat the name of the body part after I say it or imagine it lighting up.

Whatever works for you please try to stay with my suggestions.

Try not to linger on any one part or jump ahead to where you think we might be going.

We move quite quickly.

Keep your awareness light and agile.

Please begin by taking all of your awareness into the right hand thumb.

Only noticing sensations through the thumb of the right hand.

Now the index finger,

Middle finger,

Ring finger,

Little finger.

Sensing the spaces in between the fingers.

The palm of the right hand,

The back of the right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit.

The right side of the torso from the armpit to the hip,

Right hip,

Buttock,

Thigh,

Kneecap,

The back of the right knee,

Shin,

Calf,

Ankle.

Heel,

Sole of the right foot.

Now the top of the right foot.

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Now please move all of your awareness into the left hand thumb.

Only noticing sensations through the thumb of the left hand.

Now the index finger,

Middle finger,

Ring finger,

Little finger.

Can you sense the spaces in between the fingers?

The palm of the left hand,

The back of the left hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit.

The left side of the torso from armpit to hip,

Shin,

Calf,

Ankle.

Heel,

Sole of the left foot.

Now the top of the left foot.

The left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Now please move all of your awareness up to the very top of your head.

Only noticing sensations through the crown of the head.

Now the forehead,

Right eyebrow,

Left eyebrow,

The centre of the eyebrows,

Right temple,

Left temple,

Right eye.

The muscles behind the right eye,

The muscles behind the left eye.

Can you sense the distance between the right and left eyes?

Right earlobe,

Left earlobe,

Right ear canal,

Left ear canal.

The whole of the right ear,

The whole of the left ear.

The bridge of the nose,

The very tip of the nose,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Inside of the right cheek,

Inside of the left cheek.

The back of the throat,

The tip of the tongue,

The whole tongue from root to tip.

The roof of the mouth,

Sensations within the entire mouth,

All your teeth,

Top and bottom,

Upper lip,

Lower lip,

The line where the lips meet together.

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

The very centre of the chest,

The heart centre.

Upper abdomen,

Navel,

Lower abdomen,

The pelvic floor,

Tailbone,

Sacrum,

The entire spine from the tailbone all the way up to the base of the skull.

The entire spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Crown of the head.

Now please feel your whole right leg from hip to toes,

The whole right leg.

Now the whole left leg from hip to toes,

The whole left leg.

Now feel both of your legs,

Right and left at the same time.

Now the whole of your right arm,

Shoulder to fingertips,

The whole of your right arm.

Now the whole of your left arm,

From shoulder to fingertips,

The whole of your left arm.

Now both of your arms,

Right and left at the same time.

Now feel your face,

Eyes,

Nose,

Cheeks,

Mouth,

All together,

Your entire face,

The head,

The body,

The whole body.

Your entire legs,

Torso,

Arms,

Face,

Head,

All together.

Now please bring your awareness to the natural quiet breath.

Become aware of the breath as it gently and effortlessly moves through the nostrils,

In and out.

Notice how the breath moves all on its own with no control needed by you.

Draw your awareness to the centre of your forehead,

Your third eye centre.

Visualise the indigo colour of this chakra as a bright shining indigo light at the centre of your forehead.

Begin to imagine breathing through this chakra,

Inhaling fresh prana,

Life force energy in through that glowing indigo centre at your forehead.

Imagine the breath flowing through the centre of your brain to the back of your skull.

And with your exhale,

Follow that path back out from the back of your skull,

Through the centre of your brain and out through the centre of your forehead at your third eye chakra.

Keep following this pathway with your breath and begin to count your breaths backwards from 27.

I am breathing in 27.

I am breathing out 27.

I am breathing in 26.

I am breathing out 26.

And so on,

All the way down to zero.

If you make a mistake or lose your place or reach zero,

Don't worry,

Just start again from 27.

Please begin your counting now.

Only awareness of breath and counting.

You can release your counting but maintain a light focus on your breath as you take your awareness to the dark space in front of your closed eyelids.

This space we call chidakasha or space of consciousness.

Imagine before you a huge dark screen and become aware of anything that may present itself within that space.

Don't try to visualise anything or make anything appear.

Just practice being the witness of what may or may not be there.

Notice if you see any colours,

Flashes of light or shade,

Patterns,

Swirls,

Maybe nothing.

I will now suggest some images for you to try to visualise as best you can.

Once again we move quite quickly so please try to stay with my suggestions.

Some images we will return to,

Others we will not.

Again please try to keep your awareness light and agile as we move through these images.

Please begin by imagining a tiny white feather.

A deserted beach in winter.

Your reflection in a mirror.

Lightning slicing through the sky.

A small yellow bug.

Your reflection in a mirror.

A funeral.

A photograph of a happy memory.

A long hotel corridor.

Your front door.

Your reflection in a mirror.

A tiny purple flower.

Huge crashing waves against white cliffs.

A member of your family smiling.

Tears dropping off eyelashes.

People dancing.

Your reflection in a mirror.

Your front door.

An empty church.

A pink and gold sunset.

Storm clouds.

Your reflection in a mirror.

Your front door.

Your childhood bedroom.

A white feather.

The shape of your body lying on the floor.

The shape of your body lying on the floor.

The shape of your body lying on the floor.

It is now time to repeat your sankalpa.

Please repeat the exact same I am statement you made to yourself at the beginning of the practice three times now with passion,

Awareness and feeling.

You can safely release your sankalpa.

Besides the sound of my voice,

What other sounds around you can you hear?

Start to build up the mental image of the room you are in right now with as much detail as you can.

The walls.

The ceiling.

The floor.

Yourself.

What you are wearing.

The time of day.

When you feel ready to start to begin some conscious movement,

Please start very small.

Maybe licking the lips.

Gently touching the tip of the thumb to the tip of each finger.

Maybe wriggling the toes and moving the head side to side.

Take a nice big stretch.

Feel into your body.

Take a big deep inhale.

Open the mouth.

Release.

Let go of anything you can let go of.

When you are ready,

You are free to release your practice.

The practice of yoga nidra is now complete.

Thank you so much for joining me with this practice today.

With so much love,

Namaste.