Deep Rest And Dreamland | Yoga Nidra

Hi,

I'm Casey and I'm so happy you're here with me for Yoga Nidra.

The practice of Yoga Nidra is a tool to help you relax and drift off into dreamland if that's what you desire.

It's also a state of deep rest and peace beyond words.

So I'll be your guide and let you decide how this magical practice can benefit you.

As you listen to my voice,

You'll be guided to move your awareness to sounds,

To your body,

Your emotions,

And to images.

The only thing you need to do is to allow your awareness to follow my voice.

It's more about not doing than doing.

So get comfortable.

Gather anything that will help you experience this practice.

Clothes,

Blankets,

An eye mask,

Or putting something over your eyes to block out any light is helpful.

Make sure you're warm enough and you have space to stretch out.

Make sure you're comfortable enough to rest with little or no movement for about 20 minutes.

When the body's still,

The mind is still.

So I'll give you a moment to get settled.

Once you're settled in your resting position,

Allow your body to release even more by taking a few deep breaths,

Preparing for practice.

Now simply rest at ease and follow my guidance.

Whatever you experience is perfect just as it is.

As you welcome whatever arises,

Your body and mind are learning to relax.

Your mind are learning to remain still,

The place within you that's always at ease and peaceful.

Now move your awareness toward any sounds you hear.

Notice all the sounds around you without labeling or judgment.

Allow your awareness to move from sound to sound to sound.

Let all the sounds be there.

The sounds are on the inside of the circle.

The sounds are all around you.

Keeping your eyes closed,

Can you visualize your room,

The walls surrounding you,

The ceiling and floor?

Visualize your beautiful body lying on the floor or bed.

How is your body positioned?

Where are your hands?

Is your head supported?

Just notice your physical body resting comfortably.

And now bring your awareness to the breath moving in and out of your body naturally without any effort.

Your natural and spontaneous breath.

Feel the breath as it moves in through your nostrils.

Just notice the feeling of the breath as it moves in and out.

As you breathe in,

There's a sense of coolness.

As you breathe out,

A sense of warmth.

Follow this feeling into your nose,

Your sinuses,

The back of your throat and into your lungs.

Start to slow your breath down.

Deep,

Slow inhale followed by a longer,

Slow exhale.

As you continue to breathe,

Begin to make the exhale even slower with a slight pause after the exhale before your next inhale.

Slow inhale,

Even slower exhale and pause.

Just take a breath in when you need to.

Long,

Slow inhale,

Longer,

Slower exhale and then pause.

Now,

Just go back to your easy,

Natural breath without controlling your inhale or exhale.

And I want you to focus on something you'd like to transform or heal.

A heartfelt desire or intention.

Allow the longing to rise up naturally as your deepest heartfelt intention in the present tense and in simple language that your consciousness can absorb.

I'll give you a few moments.

Whatever it is,

Is welcome.

Affirm your desire in the present tense with your entire body as if it's true right now.

Repeat it mentally three times slowly and clearly with awareness.

Feel the words as if they were already true.

And then set your desire aside for now.

We'll revisit it at the end of practice.

We're going to explore various parts of the body now.

I'll guide you to move your awareness to different areas when I name them.

Let's start on the right side.

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.

Thigh.

Knee.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Left 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.

Thigh.

Knee.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Third toe.

Fourth toe.

Fifth toe.

Now we'll move to the back of the body.

Right heel.

Left heel.

Right calf.

Left calf.

Right thigh.

Left thigh.

Right buttock.

Left buttock.

Lower back.

Middle back.

The entire spine.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Top of the 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.

Upper lip.

Lower lip.

Both lips together.

Chin.

Jaw.

Right collarbone.

Left collarbone.

Right side of the chest.

Left side of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Right groin.

Left groin.

The pelvic floor.

The whole right leg.

Whole left leg.

Entire right arm.

Entire left arm.

The whole face.

The whole head.

The entire torso.

The whole body.

The whole body.

The whole body.

Now bring your attention to the feelings in your body.

Warmth or coolness.

Heaviness or lightness.

Comfort or discomfort.

Allow them to be fully what they are within your body.

Now imagine your body is becoming light.

As though you could float away from the floor and toward the ceiling.

Your head is light and weightless.

Your arms and legs are light and weightless.

Your torso is light and weightless.

Your whole body light and weightless.

You're rising higher and higher away from the floor.

Now imagine your body becoming heavy.

Feel the heaviness in all parts of your body.

Each part is becoming heavier and heavier and heavier.

Your head is heavy.

Your arms and legs are heavy.

Your torso is heavy.

Your whole body is heavy.

So heavy it's shrinking down into the floor.

So heavy it's shrinking down into the floor.

Now I'll call out a number of different images.

We'll move from image to image.

And as you see them,

Just be aware of any emotion or memory they might bring up.

Move to the next image as soon as you hear it.

Sunlight through a window.

Blueberries.

A red rose.

A deep belly laugh.

White daisies in a field.

Sunrise over the mountains.

A dark tunnel.

Cool,

Clear water.

Temple bells ringing.

A light breeze.

Temple bells ringing.

Doves cooing.

A warm hug.

Your favorite music.

Deep blue sky.

A snowman.

Ocean waves crashing.

A crackling fire.

Raindrops on the roof.

A beautiful garden.

Your body lying peacefully.

The sound of my voice.

The sound of my voice.

Now,

I want you to repeat your intention three times.

Something that you want to heal or transform.

The same intention you made at the beginning of practice.

Please repeat it three times in your mind.

Now,

Become aware of your breath moving in and out of your nostrils.

The rise and fall of your chest as you breathe in and out.

And take a moment to feel the heaviness in your body as it rests.

Keep your eyes closed,

But visualize your room.

And lie quietly until you feel ready to move.

There's no hurry.

If you desire to sleep,

Do so.

Our practice of Yoga Nidra is now complete.

Thank you for joining me.