50-Minute Yoga Nidra To Release Limiting Beliefs

Namaste.

Welcome.

My name is Kristen Rose,

And today I share with you a guided relaxation practice that may bring you into a unique and light-altered state of consciousness,

Known as Yoganidra,

Or consciously.

As I introduce this practice,

You might take your time here now to settle down and into your little,

Cozy Yoganidra nest.

Finding a soft,

Comfortable,

And relaxed place to rest.

Perhaps on the earth,

The couch,

Or even in your bed.

Take your time.

There's no rush.

In Yoganidra,

We enter a unique state of consciousness,

Where the body rests so deeply,

And yet awareness remains.

It's a peaceful space between waking and sleeping,

Where healing begins at the deepest levels.

You might think of this practice like a massage for the nervous system,

Or a detoxifying cleanse for the mind.

This practice invites deep restoration,

While dissolving limiting beliefs,

And rewiring old or unhelpful habitual patterns.

And so,

We gently explore these samskaras,

The subtle imprints and inner-conditioning shaped by past experience.

We will enter deeply into stillness,

And create space to witness what no longer serves.

We will enter into stillness without judgment.

Remember that this practice is effortless.

There's nothing left for you to do.

Nowhere that you need to go.

Rest deeply,

And return to the truth of who you really are.

Make any final adjustments to the position of the body.

You might bring a medium bolster or pillow in behind the back of the knees.

A thin pillow or folded blanket in behind the back of the head.

The support of pillows underneath the arms or the hands.

A blanket for warmth.

You might bring in a piece of cloth to cover the eyes.

Ensure that the natural curvature of the spine feels supported.

At ease in the body.

You might bring in a slight tuck of the shoulders back and down.

Turning the palms to face the sky.

Bring a little bit of space in between the arms and the trunk of the body.

In between the feet.

Allow the eyelids to become heavy.

Relax all of the tiny intricate muscles and tissues around and behind the eyes.

Smoothing out the eyebrows.

Relax the forehead.

Relax the temples and cheekbones.

Relax and unhinge the lower jaw.

Soften the muscle of the tongue inside of the mouth.

The tip of the tongue comes to rest in behind the back of the teeth or against the roof of the mouth.

Allow the whole head and neck to become heavy.

Resting back and down.

Relax the shoulders.

Allow the arms to become heavy.

Softening under the activity of gravity.

Feel the hands.

Welcome a natural softening into the fingers.

A wave of relaxation cascades from the collarbones down the upper chest,

Down and through the whole torso,

Front and back.

Relax the lower abdominal cavity.

Allow the vital organs to come to rest.

The pelvis and the hips heavy on the earth.

Allowing the legs to become heavy and dense.

Feel the weight of the heels.

The volume of the feet.

Relax all 10 toes.

The whole body settling deeper into stillness.

Following the waves of each breath.

Each exhale sinking deeper and deeper and deeper down into stillness.

Into the quiet and soothing abyss that abides here now.

Each exhale releasing tension from the muscles,

Tissues.

Even relax the muscle of the mind.

As if you could soften into the deep inner folds.

Letting go of thoughts.

Allowing the bones to become heavy.

Nothing for you to do.

Just be.

As the body rests,

You may arrive with a heartfelt intention to remain awake and aware.

Your journey towards Yoga Nidra.

Begin to notice the sensations that are present at the crown of the head.

From this nerve-rich point at the crown,

Begin to mentally trace three rings of light around the whole body.

From right to left to right side body.

Enveloping the whole body in golden orb.

Hiranyagarbha.

A golden cocoon of light.

Protecting the mind from any distractions in the external world.

The whole body coming to rest in this cocoon of golden light.

Bring awareness to the natural rhythm of the breath in the body.

Begin to welcome in a five-count breath to the inhale and the exhale.

Breathing in to five counts.

Breathing out to an equal count.

Establish a balanced breath.

Rhythm in the breath.

Smoothing out the turning points in between each breath.

The breath flows like a stream of oil.

Seamless and smooth.

Allowing your awareness to come to rest now in the space of the heart.

Feeling the gentle rhythm of the heartbeat inside of the chest.

Like an echo that ripples out from the center of the chest in all directions.

It is now time to call in your sankalpa.

A heartfelt resolve or intention.

A seed of transformation.

Ready to be lived.

Like an antidote to old patterns.

And a quiet remembrance of your wholeness.

An example might be,

I am enough.

I trust in my worth,

Exactly as I am.

I speak my truth and am worthy of being heard.

Uniquely yours.

Let it arise naturally.

Mentally repeat it three times alongside three breaths.

As if you could breathe in and out of the heart space.

Your sankalpa carried on the waves of the breath.

Feel the rhythm of the heartbeat.

Welcome your sankalpa in rhythm with the heartbeat.

Feel the pulsation of blood flow and circulation.

Rippling outwards from the muscle of the heart.

In all directions to the boundary of the body.

To the surface of the skin.

The pulsation,

The energy of your sankalpa rippling outwards.

Filling the whole body with the felt sense of your sankalpa.

Feel a ripple of deep rest and rejuvenation flooding throughout the whole body now.

Feeling its very essence titrating into every muscle,

Every tissue,

Every fiber,

Every bone of the body.

Illuminated with the light of your sankalpa.

The felt sense of rest and rejuvenation throughout.

From the heart center.

Bring awareness now to rest at the tip of the right hand thumb.

Sensing and feeling the tip of the right hand thumb.

Deep rest in the form of a healing point of light into the tip of the right hand thumb.

Perhaps a blue light.

A rose gold light or an amethyst light at the tip of the right hand thumb.

From the right hand thumb,

Draw awareness to the tip of the second finger.

Third finger.

Fourth.

Little finger.

Base of the fingers.

Palm of the hand.

A point of healing light rests in the palm of the right hand.

And dissolves into the back of the hand.

The center of the wrist.

Center of the forearm.

Elbow.

Upper arm.

Relax the right shoulder.

Shoulder blade.

Center of the right side of the chest.

Heart center.

To the right side of the ribcage.

Waist.

Relax the right hip.

Center of the upper leg.

Center of the lower leg.

Ankle.

Heel.

Sole of the foot.

A point of light.

Dissolves from the foot sole to the top of the foot.

To the tip of the big toe.

Second toe.

Third.

Fourth.

Baby toe.

The tips of all five toes on the right foot.

Illuminated as points of light.

Deeply resting.

Rejuvenating.

From the surface of the skin.

Into the muscles and tissues.

Bones.

Joints.

Into the very hollow of the bones.

Relaxation and light.

Titrates all the way down and up.

In.

To every cell of your being.

In all five toes.

The whole right foot.

Leg.

Right side of the torso.

Arm and hand.

The whole right hemisphere of the body.

Deeply resting.

Rejuvenating.

Feel the prana in the whole right side body.

Vital energy.

Flowing throughout the whole right side.

Slowly now.

Bring your awareness over and into the tip of the left hand thumb.

A healing point of light.

Illuminates the tip of the left hand thumb.

From the inside out.

To the tip of the first finger.

Second.

Little finger.

Base of the fingers.

All five fingers on the left hand.

All five fingers on the right hand.

Center of the palm.

A point of light dissolves through and to the back of the hand.

Center of the wrist.

Center of the forearm.

The upper arm.

Relax the left shoulder.

Shoulder blade.

Center of the left side of the upper chest.

Heart center.

Ripples of deep rest.

Circulating outwards from the center of the heart.

The left side ribs.

Waist.

Relax the left hip.

Center of the upper leg.

Center of the lower leg.

Heal.

Soul of the foot.

A point of light.

A point of light.

Titrates from the foot sole to the top of the foot.

Tip of the big toe.

Second toe.

Baby toe.

All five toes.

The whole left foot.

The whole left leg.

Left side of the torso and arm.

The whole left hemisphere of the body.

Feel the prana in the whole left side body.

Relaxation cascades from the surface of the body.

Down through the tissues.

Into the hollow of the bones.

The whole left side.

Inviting awareness back to rest at the soles of the feet.

Little points of light illuminate the center of the soles of the feet.

From the foot soles to the ankles.

Relax the ankles.

Backs of the knees.

The glutes.

Tip of the tailbone.

Low back and sacrum.

The mid back.

Upper back.

The whole spine.

Vertebrae of the spine.

Spaces between the vertebrae.

The space around the spine.

Deeply resting.

Shoulder blades.

Backs of the arms.

Back of the head.

Crown of the head.

Relax the whole scalp.

Smoothing out any tension from across the head.

A wave of relaxation ripples outwards in all directions.

Vertical and horizontal from the center of the forehead.

Smoothing out the right brow.

Relaxing the left side of the head.

The left brow.

Right temple.

Left temple.

The right eye.

Eyelid.

Left eye.

The inner creases of the eyes.

The bridge of the nose.

Tip of the nose.

Inside of the right nostril.

Inside of the left nostril.

The space between the floor of the nose and the upper lip.

Feel and relax the volume of the upper lip.

Lower lip.

Outer creases of the mouth.

Inside of the right cheek.

Inside of the left cheek.

Relax the muscle of the tongue.

Tip of the tongue.

Right side of the tongue.

Left side of the tongue.

Base of the tongue.

Lower jaw.

Upper jaw.

To the right ear.

The outer folds of the ear.

Earlobe.

The left ear.

Outer folds and creases of the ear.

Earlobe.

Both ears.

To the hinge points of the jaw.

Tip of the chin.

Relax the sides and back of the neck.

Center of the throat.

Pit of the throat.

Heart center.

Feel the breath at the heart.

Imagine as if you could breathe in through the heart center.

Three times.

The natural flow of the breath.

Unaltered.

Seamless and smooth like a stream of oil.

From the heart center,

Bring awareness into the right hand.

Tips of the fingers.

Imagine as if you could breathe in through fingertips,

Up to the shoulder,

And back out through the fingertips three times.

Feel the prana in the right arm.

To the left hand.

Tips of the fingers on the left hand.

Breathe from fingertips to shoulder.

Three times.

Feel the prana in the whole left arm.

To the right foot.

Tips of the toes.

Breathe from toe tips to the right hip.

Three times.

To the left foot.

Toe tips.

Breathe from the tips of the toes to the left hip and back.

Three times.

Awareness resting in both feet now.

All ten toes.

Breathe from toe tips to the crown of the head.

On the inhale.

From the crown and back down on the exhale.

Breath flowing in.

Breath flowing out.

Feel the volume of the whole body resting on the earth.

Feel the volume or density of the skeletal structure of the body resting on the earth.

And imagine as if you could breathe through the hollow of the bones.

The whole body breathing in and out.

The whole body breathing out.

Feel the dissolution of tension from the muscles.

Tissues.

As you breathe through the hollow of the bones.

Drifting deeper and deeper.

Carried by the breath.

Into the depth and heaviness of the stillness and the silence that abides here now.

And now bring awareness to the surface of the skin.

The skin surface.

Visualize all of the pores of the surface of the skin as portals through which breath and prana flows.

Breathing in and out through the skin surface.

Whole body breathing in.

Whole body breathing out.

Resting into the deep rest and peace that abides here now.

Resting as awareness itself.

As awareness comes to rest in the space of the heart.

I am enough.

I trust in my worth exactly as I am.

I speak my truth and am worthy of being heard.

Slowly now.

Begin to sense and feel the physical body resting on the earth.

The earth beneath the body.

Notice the ocean of air around the body.

Start to welcome back in sounds in the space around you.

Notice the sound of the breath.

Take a gentle breath in through the nose.

Relaxed exhale through the mouth.

Relaxed exhale through the mouth.

You might start to wiggle the fingers and the toes.

Find a gentle long stretch and roll over onto the left side of the body.

Resting here for as long as you need.

Notice how you feel.

Physically,

Energetically,

Emotionally or mentally.

A sense of presence.

A sense of awareness.

A sense of discernment.

Witness how you are being.

And see how long this feeling tone lasts.

Taking a moment to express any feeling tones of gratitude.

To yourself for taking this time for you today.

To this practice,

This remembering,

To how you feel,

To this beautiful day.

We give this practice and our gratitude to a lineage of people.

Realized beings.

To all of those who have held on to these practices and traditions over time,

So that we may experience them here today.

For they are not mine.

Thank you.

Thank you.

This is a very beautiful time to come to your journal.

To hydrate the body.

To rest and to reflect.

Again,

My name is Kristen Rose and I feel so grateful to share this practice with you today.

With hands to heart and deep bows of gratitude to each and every one of you here in the community.

May you all be happy,

Healthy,

Peaceful and free.

Namaste.