No Sleep Deep Rest | Yoga Nidra for beginners

Hey,

My name is Niev.

I welcome you to this short non-sleep deep rest yoga nidra.

There is no experience needed here.

The only ask of you is that you simply show up,

Willing to receive,

Allowing yourself to be guided effortlessly into relaxation by my voice,

Where you can merge with your deepest,

Most inner secrets hidden within your higher values.

This journey of accessing the already unfurling wisdom beneath your layers just happens to immerse you into a deep restorative rest along the way.

So you might like to think of it equal to a good night's sleep.

This is best received laying down,

So prepare your cozy cocoon with blankets,

Using whatever cushions or bolsters you need for ease and comfort,

Perhaps a blindfold,

And then take a few moments adjusting the head,

Shoulders,

Arms,

Legs.

Closing your eyes will begin with a tension release throughout the whole body.

Starting with your toes,

Squeeze your toes,

Feet,

Legs,

Buttocks,

Pelvis,

Torso,

Fingers,

Hands,

Arms,

The whole back,

Chest,

Throat and face,

The whole front and back of the lower and upper body.

Squeeze,

Squeeze,

Squeeze and release.

You might perceive the whole body enlivening with sensations,

A reverberating river of tranquilizing effects,

Softening tensions,

Melting away,

Finally allowing all movements to dissolve into stillness.

The cessation of thoughts,

The undoing of all doing and thinking.

Give yourself space to feel what you feel and notice what you notice and mentally whisper after me,

I am awake,

I am practicing wakeful sleep,

Sensing the cool or warm air on your skin,

Turning more deeply inward behind closed eyes,

Softening all they take in from the outside,

Softening the eyes,

Brows and temples to relax,

Becoming an inner seer,

Softening the cheeks,

Mouth,

Throat,

Allowing awareness to float to the chest.

Could you deepen intimacy with your heart,

Resting in the sweetness there and sensing now your heart's desire,

Longing,

No thinking,

Just feeling.

Your heart has its own intelligence of the fullness of who you are,

Higher values that are true to you.

Can you sense the heart's whispers of what inner secrets of a deep hidden meaning within might be calling or whispering to you?

Allow more time for this spark to shine out naturally,

Spaciousness to light up the room of your being.

You might sense something like freedom,

Trust,

Love,

Let it arise.

You might like to state an intention around that for yourself which might sound something like I love and accept myself or I trust myself,

I trust life or I am free to be and then whispering mentally three times,

Allowing the fluorescence of your sankalpa,

The seed of your truth,

To organically bloom naturally and effortlessly and blush all around you,

Staying here in the eye of your heart.

I invite you now to explore your inner refuge,

Allowing your heart to reveal to you somewhere beautiful and unique to you,

Perhaps in the nature or a place where you feel comfortable and secure or a feeling that enhances peace,

Love and harmony.

How does that look to you?

What colours,

Shapes and symbols emerge?

Just be curious to any feelings that arise,

An inner terrain of sensation and texture,

Fragrance,

Staying close to what feels right for you.

Perhaps you are surrounded by people or animals who love you unconditionally,

Just be open to receive.

Release your awareness from this,

Knowing that you have cultivated a newfound inner sanctuary that will continue to deepen its offering to you at any time by your will,

Even while simultaneously rotating now your attention through a systematic journey of sensory awareness throughout the whole body.

Begin following my voice from one point to the next,

Creating a stream of flowing awareness while in stillness,

Starting with your mouth,

Feeling sensation within your mouth,

The roof of your mouth,

The tip of your tongue,

The root of your tongue,

Inner right cheek,

Inner left cheek,

Upper gums and teeth,

Lower gums and teeth,

And the space between your upper and lower teeth,

Upper lip,

Lower lip,

Space between the lips,

Tip of your nose,

Inside the right nostril,

Inside the left nostril,

The right cheek,

The left cheek,

The softness of your cheek,

The right eye,

Eyelid,

Temple,

Eyebrow,

The space between your eyebrows,

The left eye,

Eyelid,

Temple,

Eyebrow,

Sensations of both of the eyes,

Your ears,

Right ear,

Coiling in all sound,

Deep inside the ear,

Your left ear,

Coiling in all sound,

Deep inside the ear,

The scalp,

Hair,

Top of the head,

Back of the head,

The whole face and head,

The neck and throat,

From the neck to the right collarbone,

Upper arm,

Elbow,

Lower arm,

Wrist,

Centre of the palm,

Fingers,

Right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The space around the fingers,

Give time for attention to float back up to your neck,

Left collarbone,

Upper arm,

Elbow,

Lower arm,

Wrist,

Centre of the palm,

The fingers,

Left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The space around the fingers,

Give time for attention to come back to your neck,

Front of the chest,

The dome of the ribs,

Navel,

Lower belly,

The whole bowl of the pelvis,

Sensation of the entire pelvic bowl,

Sensing the fluid movement of the breath in the whole torso,

Feel the sensation in your right hip,

Thigh,

Knee,

Lower leg,

Feel your foot and your toes,

The big toe,

Second,

Third and fifth toe,

The space around your toes,

The left hip,

Thigh,

Knee,

Lower leg,

Feel your foot,

The toes,

Big toe,

Second,

Third,

Fourth,

Fifth,

The space around your toes,

The whole body now,

Left and right,

Front and back,

The whole body as one reservoir of sensation,

Awareness throughout the whole body,

Feel the body breathing itself,

A natural rhythm of breath in and out without forcing or controlling the breath,

Just sensing,

Just feeling,

Doing nothing,

Just noticing,

Observing the natural ebb and flow of the breath,

Just like calm waves,

The natural breath in the body,

Sensing the rise and the fall,

The expansion,

The emptying out,

Feel the inhalation,

Filling,

The exhalation,

Releasing,

Letting go,

Feel the breath in the belly,

Expanding all directions and emptying out,

The subtle rise and fall,

As you breathe in,

Belly rises,

As you breathe out,

Belly falls,

Your body breathing itself naturally,

Begin to count down,

12 to zero,

As you breathe in,

Belly rises,

12,

As you breathe out,

Belly falls,

12,

Body breathing itself naturally,

In for 11 and breathing out 11,

Continue counting down to zero at your own pace,

Watching the natural rhythms of your breath,

Release now,

Absorption of awareness,

Sense the body gravitating into the earth,

Heavy,

The whole body heavy,

Sense the body floating,

Becoming lighter,

The whole body light,

Sensing the body simultaneously heavy and light,

Allowing now your awareness to float to the mind's eye,

Becoming aware of the awareness itself,

Spaciousness,

Call in your inner sanctuary and visualize yourself standing there,

Calm,

A soft smile on your face,

You emerge effortlessly in that sweetness,

You remember this place alive in you,

Exists in you and is there for you now and anytime in your life to receive the good,

Absorbing the good,

Taking it in,

Can you recall your sankalpa and repeat it three times now,

Begin to sense the earth beneath your body and the room around you,

Would you return to this practice every day just to see and to feel and to know your higher values as they become more and more transparent and permeate throughout your living life,

Integrating with others,

Slowly awaken your body,

Gently turning your head,

Take in a deep breath and then exhale,

Release,

Allowing the eyes to open into the freshness of this here and now moment,

You might like to gently move your toes,

Your fingers,

Your feet and your hands,

Moving slowly,

You might like to stretch your arms gently over your head,

Moving the body quietly.

Thank you so much for journeying inward with me today,

Again my name is Niamh and I welcome you to practice non-sleep deep rest with me anytime,

You can find all of my offerings on my website linked below,

Please feel free to comment and share what your deeper desires and intentions are,

May your higher values be always known to you,

I really do love hearing what lights up for you,

Thank you again for taking the time to show up and receive the good back into the world.