60-Minute Yoga Nidra For Physical Health And Wellbeing

Namaste.

My name is Kristen and welcome to your Yoga Nidra practice.

This practice is specifically designed to bring mindful awareness into the physical body,

Anamaya Kosha,

To promote physical healing and overall health and well-being.

I invite you now to take a few moments to find a comfortable place where you can rest.

You might be drawn to a traditional Shavasana,

Resting in a supine position on the back of the body or any other posture or position that feels supportive for you today.

Wherever you decide to land,

Ensure that you are comfortable.

You might bring a pillow in behind the head or behind the knees,

Perhaps a blanket for warmth as the body will naturally cool down in the deeper brainwave states,

Perhaps reaching for an eye pillow to block out any light.

Even support under the arms or hands can bring a sense of relief.

Take your time,

There's no rush,

And just know that ensuring that the body is warm,

Comfortable,

Supported,

And cozy is of utmost importance,

For relaxation truly is the foundation of the Yoga Nidra practice.

You might take a moment to adjust the pelvis and the hips,

Shoulders,

Head,

And neck.

What might you do to become even just a little bit more comfortable here,

Ensuring that the body feels effortless and at ease.

As a sleep-based meditation,

Yoga Nidra gives you access to the delta brainwave states that are responsible for healing and restoration of the physical body that occurs during deep natural sleep.

Studies have shown that this practice can be a helpful tool in reducing the physiological effects of stress and anxiety by increasing the release of the hormone oxytocin,

Which helps to reduce pain and induce feelings of calm and contentment.

Where the awareness goes,

The energy flows,

And so this practice is an opportunity to disconnect from the thinking mind and bring awareness into the physical body,

To direct the flow of energy and healing to where it is needed the most.

Simply rest now into a sense of your true nature,

Pure awareness itself,

And strengthen a greater sense of resiliency to be fully present and more at ease with what is happening within and without.

Let's begin by welcoming in a technique of tension and relaxation.

We will apply muscle tension to a targeted area of the body,

Followed by quickly relaxing the tensed muscles.

Begin by bringing awareness down to the lower limbs,

The legs and feet.

Take a deep breath in through the nose,

Hold the breath at the tip of the inhale,

And squeeze or contract all of the muscles in your toes,

Feet,

Legs.

Squeeze,

Hold for a moment,

And when you feel ready to exhale,

Release the breath and simultaneously release all of the tension from the legs and feet.

Return to the natural rhythm of your breath.

Feel tension flowing out of the body,

Like water.

And now bring awareness to the upper limbs,

Shoulders,

Arms and hands.

Take a deep breath in,

Hold,

Clench your fists,

Squeeze all of the muscles in your arms,

Shoulders.

Squeeze,

Contract,

Exhale,

Release the breath and all of the tension in the arms and hands.

The natural rhythm of your breath returns.

The whole torso now,

Glutes,

Belly and upper chest.

Breathing in,

Hold,

Retain the breath as you squeeze all of the muscles,

Feel the tension in the trunk of the body,

Front and back.

Exhale to release,

Breath and tension flowing out of the body,

Letting go.

The natural rhythm of your breath returns.

And now the whole face,

Mouth,

Eyes and forehead.

Inhale deeply,

Hold,

Close the eyes,

Purse the lips,

Scrunch your nose,

Squeeze all of the tiny muscles in the face,

The forehead,

The jaw.

Exhale,

Release,

Softening away tension.

The natural rhythm of your breath returns.

The whole body now,

Inhale so deeply,

Retain the breath,

Hold as you curl your toes,

Squeeze your legs,

Clench your fists,

Squeeze your arms,

All of the tiny muscles in your face,

The whole body contracting the muscles in the whole body.

Hold,

Exhale,

Release tension from the whole body.

The natural rhythm of your breath returns.

The breath returns and yet continue to welcome this downward flow or release of tension or energy from the body.

The whole body now,

Resting,

Heavy and dense,

Allow the whole body to relax,

Releasing any effort from the whole body and the mind.

Release the weight of the head and neck,

Back and down into your pillow.

No need to carry it any longer.

Relax the lower jaw and soften the muscle of the tongue.

Allow the eyelids to become heavy,

Softening all of the tiny intricate muscles around and behind the eyes.

Sensing both eyes,

Both eyes relaxing towards the back of the head,

Smoothing out the eyebrows,

The forehead,

And the whole scalp and hair,

Releasing tension.

Imagine as if the mind were a tensed up muscle or a clenched fist.

Could you welcome in a sense of relaxation into the muscle of the mind,

As if you could unfurl the deeper foldings of tension from the muscle of the mind,

Letting go of thoughts,

Releasing any stories,

Narratives,

Judgments,

Or resistance.

Surrender now to what is present here in this moment.

Allow yourself to be here just as you are.

All of the layers of you simply trust fall backwards into a sense of your compassionate witnessing presence,

Surrendering into the deep into the deep regenerative rest that's available to you here and now in this moment.

Letting go of the thinking mind,

Become attuned to sensing,

Feeling,

Witnessing sensations that are present just as they are.

Imagine as if all of your senses were wide open,

Heightened,

Under the light of your awareness.

Welcome in the healing darkness or little hints of light behind closed eyes,

The gentle touch of air on the skin of your face,

The flow of breath in the nostrils,

The flow of breath sweeping against the lips,

The lips,

Any fragrance or aromas lingering in the air,

Or any tastes on the taste buds,

10,

000 taste buds inside of the mouth.

Notice the ears,

Not only hearing but intimately listening,

Biologically attuned to sounds.

Be here for a moment in the experience of just listening,

Welcoming sounds that are present in the space around you,

Sounds coming from furthest away,

And sounds that are closest to you now,

The sound of your own breath.

And for today,

Allow yourself to become attuned to the sound and guidance of my voice,

Resting deeply as you follow the guidance of my voice.

Feel the earth beneath the back of your body.

Imagine all of your muscles and tissues being bathed in relaxation,

Softness washing over the whole body like a deep internal massage for the whole body and the whole central nervous system,

Muscles relaxing,

Tissues softening,

Bones becoming heavy.

Surrender now to the activity of gravity,

Gravity wrapping you in a warm and cozy cocoon of relaxation,

The body resting in stillness,

And yet the mind remains awake and aware.

And now,

Begin to call upon Asen Kulpa,

A heartfelt intention.

For today,

You might use the phrase,

I am resting deeply now,

Now to welcome healing energy into all of the regions of my body that need it the most.

Call it in mentally three times,

The whole body resting now,

So deeply,

Sinking into the depths of stillness and deep rest.

Allow the brainwaves of the mind to slow down as if time could just stand still and allow the body to do what it was born to do,

To rest and to heal.

For the body knows how to heal when we can create the safe container of space and time to do just that.

And this is that time.

The deeper brainwave states available to you now,

Have been shown to help the body heal itself faster.

So relax,

Be still,

And just listen as the body remains still.

Awareness is free to flow throughout the body.

Simply follow the guidance of my voice as you bring mindful attention to each region of the body as it is called.

Allow your awareness to saturate each region of the body as if your awareness were a healing aromatic balm soothing the muscles and deeper tissues.

You might even imagine the scent of lavender being gently massaged into each point as it is called,

Easing away tension and instilling a deep sense of calm and relaxation.

Invite all of your awareness to the center of the forehead.

Awareness like a gentle massage for the center of the forehead,

Softening all of the tiny muscles across the forehead.

Smoothing out the eyebrows,

The right brow,

Temple,

Cheekbone,

Eyelid,

Eyelashes,

The right eye itself,

Relaxing all of the tiny muscles around and behind the eye,

The left brow,

Temple,

Cheekbone,

Eyelid,

Eyelashes,

The left eye itself,

The right eye itself,

And all of the tiny muscles around and behind the eye.

Sensing both eyes,

Radiant and warm,

Resting towards the back of the head,

The bridge of the nose,

Tip of the nose,

The flow of air in the nostrils,

The right nostril,

And the left nostril.

Sensing the flow of air in both nostrils,

The upper lip,

Lower lip,

The space between the lips,

The tip of the chin,

Relaxing the whole lower jaw.

Soften the muscle of the tongue,

Sensing the tip of the tongue,

The root of the tongue,

Roof of the mouth,

Floor of the mouth,

Inside of the right cheek,

Inside of the left cheek,

Feel the upper teeth and gums,

The lower teeth and gums,

The right ear,

Outer folds of the ear,

Earlobe,

Top of the ear,

Top of the ear,

The inner ear canal.

Notice the right ear listening,

Welcoming sounds deep within the ear,

The left ear,

Outer folds of the ear,

Earlobe,

Top of the ear,

The inner ear canal.

Notice the left ear listening,

Welcoming sounds deep within the inner ear,

Both ears together,

Intimately listening,

Sensing the space or the distance between the ears,

The right hemisphere of the brain,

Awareness like a gentle massage for the right hemisphere of the brain and the left hemisphere of the brain,

Softening into the deep inner folds of both hemispheres of the brain,

Crown of the head and back of the head,

The whole scalp and hair,

Sides of the neck,

Back of the throat,

Pit of the throat,

The center of the chest,

Sternum and behind the sternum,

The heart center,

The right side of the chest,

Collarbone,

Shoulder blade,

The right shoulder,

Armpit,

Upper arm,

Tip of the elbow,

Forearm,

Center of the wrist,

Palm of the hand and all of the little creases in the palm of the hand,

Back of the hand,

Base of the thumb,

Tip of the thumb,

Tip of the second finger,

Third,

Fourth,

Little finger,

Sensing the tips of all of the fingers,

All of the knuckle joints in the fingers,

In the fingers,

Sensing the volume or density of the fingers and the space between the fingers,

Feel the whole right hand as sensation,

The whole right arm,

The volume of the whole right arm,

Awareness and breath like a healing balm,

Massaging away tension throughout the tissues in the whole right arm and back to the palm of the hand,

Wrist,

Forearm,

Elbow tip,

Upper arm,

Armpit,

Shoulder,

Shoulder blade,

Collarbone,

Right side of the chest,

The right side lung,

Sensing the breath in the right side lung,

The side ribs and the space between the ribs,

Inviting awareness back to the heart center,

Left side of the chest,

Collarbone,

Shoulder blade,

The left shoulder,

Armpit,

Upper arm,

Tip of the elbow,

Forearm,

Forearm,

Center of the wrist,

Palm of the hand and all of the little creases in the palm of the hand,

Back of the hand,

Base of the thumb,

Tip of the thumb,

Tip of the second finger,

Third finger,

Fourth,

Little finger,

Sensing the tips of all of the fingers,

The knuckle joints in all of the fingers,

Feel the volume or density of the fingers and the space between the fingers,

Feel the whole left hand as sensation,

The whole left arm,

Welcoming sensations in the volume of the whole left arm,

Awareness,

Massaging away tension throughout the whole left arm,

Back to the palm of the hand,

Wrist,

Forearm,

Elbow tip,

Upper arm,

Armpit,

Shoulder,

Shoulder blade,

Collarbone,

Left side of the chest,

Left side lung,

Sensing the breath in the left side lung,

The side ribs and the space between the ribs,

Back to the heart center,

Sensing the rhythm of the heartbeat,

The four chambers of the heart,

Nestled between the lungs,

The lungs like wings of the heart,

Feel both lungs being breathed,

Sensing both lungs together,

Inflating and deflating with each breath,

The diaphragm,

The gentle rise and fall of the diaphragm,

The navel center,

Rising and falling with each breath,

Relaxing into the low belly and vital organs,

The low belly bathed in relaxation and relaxation,

Under the healing presence of your awareness,

The whole pelvic bowl,

Pubic bone and base of the spine,

The low back and sacrum,

The right hip,

Top of the femur in the right hip socket,

Upper leg,

Front and back,

The whole upper leg,

Knee and back of the knee,

Lower leg,

Shin and calf,

Ankle,

Inner and outer ankle,

Heel and Achilles tendon,

Sole of the foot,

Top of the foot,

Base of the big toe,

Tip of the big toe,

Tip of the second toe,

Third,

Fourth,

Baby toe,

Sensing the tips of the toes on the right foot,

The knuckle joints within the toes,

Sensing the volume of the toes and the space between the toes,

Feel the whole right foot as radiant sensation,

The whole right leg,

Awareness and breath,

Resting in the whole right leg,

Flowing throughout like a healing internal massage,

Back to the sole of the foot,

Heel,

Ankle,

Lower leg,

Knee,

Upper leg,

Hip,

Navel center,

Over to the left hip,

Top of the femur in the left hip socket,

Upper leg,

Front and back,

The whole upper leg,

Knee and back of the knee,

Lower leg,

Shin and calf,

Ankle,

Inner and outer ankle,

Heel and Achilles tendon,

Sole of the foot,

Top of the foot,

Base of the big toe,

Tip of the toe,

Tip of the second toe,

Third,

Fourth,

Baby toe,

Sensing the tips of the toes on the left foot and the knuckle joints in the toes,

Sensing the volume of the toes and the spaces between the toes,

Feel the whole left foot as sensation,

The whole left leg,

Awareness and breath,

Resting now in the whole left leg,

Releasing tension like a healing internal massage,

Back to the sole of the foot,

Heel,

Ankle,

Lower leg,

Knee,

Upper leg,

Hip,

Navel center,

The low back or lumbar spine,

The muscles and fascia around the lower back,

Releasing,

The mid back and thoracic ribcage,

The upper back and cervical spine,

The atlas,

The bone at the top of the spine,

The whole spinal column,

Relaxing all of the muscles,

Supporting the whole spinal column,

The back of the head,

Crown of the head,

The whole body now,

Awareness,

Resting throughout the whole body,

Sensing both feet together,

Both legs,

The whole trunk of the body,

Front and back,

Both arms and hands,

The whole head and neck,

Trillions of tiny little cells that make up the intricate network of muscles,

Tissues,

The skeletal frame,

And deeper still into the bone marrow,

The whole body now,

Deeply resting,

The whole back side of the body,

The whole front side of the body,

The whole right hemisphere of the body,

And the whole left hemisphere of the body,

Sensing the boundary of the physical body,

The largest organ of the body,

The surface of the skin,

And sensing the volume or density of the whole body within,

Awareness flowing throughout every inch,

Every detail,

Every little part of your physical nature,

The bodily temple,

The body that houses your indwelling spirit,

Indwelling spirit,

Deeply resting now,

Rejuvenating,

Healing,

Allow the body to do what it was born to do,

For the body knows how to heal,

Energy now free to go to where it needs to go,

To all of the places in the body that require a little bit more loving attention,

The whole body resting,

Regenerating,

Coming back into balance,

Moment by moment,

Breath by breath,

Bring awareness now to the natural rhythm of your breath in the body,

Notice the body effortlessly being breathed,

Simply observing the natural ebb and flow of the breath,

The symbiotic relationship between the in-breath and the out-breath,

Notice where the breath enters and exits the body,

Feel the flow of breath at the tip of the nose,

In the nasal flares,

Sensing the breath in the right nostril,

Sensing the breath in the left nostril,

Feel the flow of breath in both nostrils,

Sensing the breath in the nasal passages,

The breath sweeping along the back of the throat,

Sensing the breath in the right side lung,

Sensing the breath in the left side lung,

Feel the volume of each individual breath,

Each individual breath filling both lungs simultaneously,

Breath flowing in,

Lungs inflating,

Breath flowing out,

Both lungs deflating,

Notice the body being breathed,

Both lungs being breathed,

The lungs moving oxygen,

Energy throughout the whole body,

With each breath,

The whole body being breathed,

Trillions of cells together,

Breathing in,

And trillions of cells in harmony,

Breathing out,

Whole body breathing in,

Taking what it needs,

The whole body breathing out,

Releasing anything that's no longer needed here,

Letting that go,

Resting here in your little cocoon of deep rest,

A safe place of refuge,

The whole body drifting off to sleep,

The mind awake and aware,

Yet relaxed and at ease,

At ease,

Allow this deep wakeful sleep,

Yoga nidra,

To be like a soothing lavender balm,

Massaging the whole body,

Mind,

And central nervous system,

Resting here now,

As pure spacious awareness,

Pure awareness itself,

Completely effortless,

Floating in the deepest realms of wakeful sleep,

Begin to recall your sankalpa,

I am resting deeply now,

To welcome healing energy,

Into all of the regions of my body,

That need it the most,

Three times,

Bring awareness now,

To the back of the body,

And feel the ground beneath the back of the body,

The weight or density of the body,

The boundary of the body,

As if you could trace your awareness around the boundary of the body,

Notice the air all around you,

And the gentle touch of air on the skin of your face,

The flow of breath in the nostrils,

Take a deep breath in through the nose,

Exhale through an open mouth,

Again breathing in,

Down to the lower lobes of the lungs,

Exhale to release,

Together let's do one more,

Notice what it feels like,

For the body to rest deeply,

Notice how you feel in the physical body,

What physiological or bodily sensations are present,

And notice anything that's shifted or transformed,

Released,

Notice the quality of the mind,

And the nervous system,

Take a mental inventory of how you feel in this moment,

Emerging from deeper delta brainwave states,

And the regenerative qualities that come during the states of deep restful sleep,

Welcome in any relief or sense of peace or calm you may have cultivated here today,

And just know that these effects may not be present now,

Or in this moment,

But may arise later,

And certainly with dedicated or consistent practice,

Knowing that the more you practice yoga nidra,

The more often you return to that state of wakeful regenerative sleep,

The more the body and the mind can relax,

Promoting health,

Healing,

And overall well-being,

Your body knows how to heal,

Yoga nidra creates the architecture of time and space for it to do just that,

So come back to this practice anytime,

And anywhere that you need it,

You are welcome to linger here and rest for as long as you need,

You can remove your headphones,

Or even pause this video,

Take as much time as you need,

When you feel good and ready,

You can just begin by wiggling the fingers and the toes,

Nodding the head from side to side,

Maybe finding a big long stretch,

Or even rolling onto one side,

During this integration phase,

It's important to take it slow,

Emerging from a place of deep healing rest,

Newly transformed,

May you all be happy,

Healthy,

Peaceful,

And free.

Namaste.