Yoga Nidra To Calm Your Mind (Voice Only)

Namaste.

Welcome,

And thank you for being here.

My name is Amanda,

And as always,

It's an honor for me to guide you through this Yoga Nidra practice today.

During this practice,

You will be giving your mind the opportunity to let go of thoughts and worries,

And your body will be given the opportunity to slow down and unwind.

You will have the opportunity to surrender into deep rest and into a profound state of relaxation that only Yoga Nidra can provide.

Be generous with your time as you find ultimate comfort.

For right now,

You are laying the foundation of your practice.

The more comfortable you are when we begin,

The more easily your mind and body will move into the beautiful state of peace you're seeking.

Use this time to adjust the volume of my voice.

Bring in anything that will assist you in your comfort,

Such as pillows or bolsters for extra support,

A blanket for warmth,

An eye covering to remove unwanted light,

Perhaps a hot water bottle or heating pad on your low belly or feet for additional calming and grounding support.

Yoga Nidra is traditionally practiced in Savasana or corpse pose,

A pose where you're laying on your back with your head and spine in alignment,

Shoulders relaxed,

Arms resting by your sides,

Palms facing up,

Legs and feet hip distance apart.

If this pose doesn't bring you deep comfort,

Know that you can rest your hands gently on your abdomen or heart,

Or practice lying on your side,

Or you might even choose to sit in a seated position.

Listen to your body and let it guide you.

It knows exactly what it requires.

When you feel ready,

Allow a deep breath.

Close your eyes and welcome darkness.

Welcome stillness.

Invite your attention to follow my voice as I gently guide you through this Nidra experience.

Your Yoga Nidra practice begins now.

Follow your breath,

Breathing your body,

Air moving in and out of your lungs.

Your abdomen in soft rhythm,

Rising and falling.

Each breath helping your mind and body find stillness.

Each breath offering an opportunity for you to sink deeper into comfort and relaxation.

Now,

On your next inhale,

Might you allow two sips of breath in through your nose before exhaling through your mouth.

The physiological sigh proven to help reduce a stress state and induce calm.

Two sips of breath in through your nose,

Followed by a long exhale through an open mouth.

Continue to allow these breaths until you are called back.

Two sips in through your nose,

Long exhale through your mouth.

Through an opened mouth.

You may return to your natural breathing pattern once again and place your awareness onto your Sankalpa,

Your heart's deepest desire.

If you don't have a Sankalpa that you're currently working with,

You might choose to use the phrase,

I am here now.

I am here now.

Silently repeat your intention to yourself,

Finding flow with it and your breath for the next few moments.

I am here now.

You may release your Sankalpa knowing that we will return to it near the end of the practice.

For now,

Bring your attention to the crown of your head,

To the point in between your eyebrows,

Eyelid and eyelashes,

Eyelid and eyelashes,

Bridge of your nose,

Right cheekbone,

Over to the right ear,

Back to the bridge of your nose,

Left cheekbone,

Over to your left ear,

Right nostril,

Left nostril,

Upper lip,

Throat center,

Right collarbone,

Upper arm,

Palm of your right hand,

Tip of the right hand thumb,

Tip of the first finger,

Second finger,

Third finger,

Tip of your fourth finger,

Back of your hand,

Right side of your chest,

Left collarbone,

Wrist,

Palm of your left hand,

Tip of your thumb,

Tip of your first finger,

Tip of your second finger,

Tip of the third finger,

Tip of your fourth finger,

Back of your left hand,

Wrist,

Elbow,

Left side of your chest,

Heart center,

Right side of the waist,

Knee,

Heel,

Sole of your right foot,

Tip of your big toe,

Tip of your second toe,

Fourth toe,

Tip of your fifth toe,

Top of the foot,

Knee,

Navel center,

Left side of the waist,

Heel,

Sole of your left foot,

Tip of the big toe,

Tip of the second toe,

Third toe,

Fourth toe,

Tip of the fifth toe,

Top of your foot,

Navel center,

Up to heart center,

Heart center.

Now sensing the entire right side of your body,

Could you sense only the right side of your body?

All awareness falling on to the right side body.

You might also feel the flow of energy throughout the entire right side body.

Shifting over to the left side body now.

Sensing the entire left side of your body.

Could you sense only the left side of your body?

You might also notice the flow of energy throughout the entire left side body.

And now become aware of both sides of your body.

All of your body left and right.

Would you place your awareness on to your back body now?

All of your awareness on to your back body supported by the surface beneath you.

Sensing the entire back of your body,

Feeling held,

Supported,

Feeling grounded.

Place your attention on to your mind's eye and visualize a place you love,

A place where you feel safe.

This place could be real or imagined.

It's a place where you feel surrounded by comfort,

Peace,

Calm,

And ease.

It's a place that brings you joy.

This could be a place in nature or it might be a special room in your home.

Wherever it is,

See and feel yourself there in real time using all of your senses.

What can you see around you?

What sounds and scents are present?

Connect yourself to this place in your mind's eye.

This place that disconnects you from all worry and distractions.

This place that connects you to feelings of safety and security,

Presence,

Peace,

And continue to simmer in the feelings and deep connection you've created with yourself.

As you slowly begin to release the imagery,

Gently encourage each inhale to become a bit deeper and each exhale to become a bit longer.

Breathing in deeply,

Exhaling long and slow and intentional.

With each breath,

Invite the peaceful feelings to remain.

While the imagery drifts away,

Know that all that you've experienced in your mind's eye is within you,

A beautiful place you can return to whenever you require it.

Might you bring back your sankalpa now,

Planting its seed once more deep within.

You may have used the phrase,

I am here now,

I am here now.

Silently repeat your sankalpa three times.

You may release your sankalpa now as you continue to deepen your breath,

Opening your diaphragm as much as you can on the inhale and releasing your breath slowly and with intention on the exhale.

Allow three deep breaths,

Each gently helping to awaken your body.

When you feel ready,

You might slowly begin to sense the room you're in and where you are in that room.

You might sense the ceiling above you,

The walls around you,

The floor beneath you.

Note any fragrances lingering in the air.

Allow sounds other than my voice to be heard.

If it feels good,

You might slowly begin to wiggle your fingers and your toes,

Your wrists and your ankles.

You could nod your head from side to side and maybe even allow a stretch.

Resist the urge to rush back into the busyness of life.

This is a time to allow gentle movements filled with grace and ease as you slowly and mindfully bring yourself back to the waking state.

This has been Amanda,

And from the bottom of my heart,

I thank you for listening and for practicing with me today.

I appreciate you.

Know that you can find many more free Nidra practices from me,

Similar to this one on this platform.

And if you feel called to,

Please leave a comment letting me know where you're practicing from.

I love hearing from you and I love knowing where you are in the world.

May you move through your day feeling at ease.

Namaste.