Welcome to the practice of Yoga Nidra.
Yoga Nidra is a fully guided relaxation practice that restores vitality to the physical,
Emotional and mental planes of the body,
Allowing healing that leads to total well-being through the restorative powers of active rest.
The peace and freedom that so many of us crave in this hyper-connected modern world can be found in this powerful tool.
During Yoga Nidra practice you lie on the floor on your back while following my voice.
If you have back issues you can place a pillow under your knees for support.
If you have neck issues you can use a low flat pillow under your head.
Sometimes your body temperature may drop as you relax so you might wish to put a light cover or blanket over yourself.
But please ensure it is loose especially around your feet which may flop out slightly as you relax.
The practice mentions making a resolve.
This is your Sankalpa or intention and is a positive affirmation that aligns with your deepest desires.
Take a few moments now to think about your Sankalpa.
If nothing comes to you you can use I live in peace and harmony or I am open to receiving abundance in all areas of my life or I my heart is a magnet for love positivity and well-being.
Let us begin.
Please lie down on your back on the floor in the pose we call Shavasana.
The body should be straight from head to toe the legs slightly apart and the arms a little away from the body just enough to allow a gentle breeze to reach the armpits.
The palms of the hands are turned upwards.
Take a minute to make yourself 5 or 10% more comfortable as we will be here for approximately 30 minutes.
Adjust everything your body position and clothes until you are completely comfortable.
During yoga nidra there should be no physical movement.
Resist the urge to fidget.
Close your eyes and keep them closed until you are asked to open them.
Now take a deep breath in and as you breathe out feel any worries flow out of you.
Then breathe in your regular breathing rhythm.
This is your time now,
Your pause,
Your yoga nidra practice for your regeneration.
Become aware of sounds in the distance.
Become aware of the most distant sounds that you can hear.
Move your attention from sound to sound without attempting to identify the source.
Gradually bring your attention to near sounds,
To sounds inside the building.
Now develop your awareness of the room you are in.
Without opening your eyes visualize the four walls,
The ceiling,
The floor,
Your body on the floor.
Simply follow my voice with total attention and feeling and if thoughts come to disturb you from time to time let them go and continue the practice.
Imagine your thoughts as clouds in the sky and let them pass by.
Breathe out and feel the inner relaxation of the whole body.
Concentrate on the body and become aware of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes.
Complete stillness and complete awareness of the whole body.
Continue your awareness of the whole body,
The whole body,
The whole body.
Now repeat your resolve three times.
Your sankalpa or intention is a positive affirmation that aligns with your deepest desires.
The resolve you make during yoga nidra is bound to come true in your life.
We now begin rotation of awareness by taking a scan through the different parts of the body.
Become aware of the parts of the body that are named.
Keep yourself alert but do not concentrate too intensely.
Become aware of the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand.
Become aware of your palm,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The hip,
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand.
Become aware of your palm,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back.
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now go to the top of the head,
The top of the head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together.
Please do not sleep.
Total awareness.
No sleeping.
No movement.
The whole body on the floor.
Become aware of your body lying on the floor.
Your body is lying on the floor.
See your body lying perfectly still on the floor in the room.
Visualize this image in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural,
Automatic.
There is no effort.
Maintain awareness of your breath.
Continue.
Complete awareness of breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Go on practicing,
But be sure that you are aware.
Now start counting your breaths backwards from 27 like this.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
Navel falling.
And so on.
Say the numbers mentally to yourself as you count your breaths.
If you make a mistake,
Go back to 27 and start again.
Now stop your counting of the navel breath and shift your attention to the chest.
Please shift your attention to the chest.
Your chest is rising and falling slightly with each and every breath.
Become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 in the same way as before.
27,
Chest rising.
27,
Chest falling.
26,
Chest rising.
26,
Chest falling.
25,
Chest rising.
25,
Chest falling.
And so on.
Again,
Repeat the words and the numbers mentally to yourself as you count.
If you make a mistake,
Go back to the start again to 27.
Stop counting and go to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils and start counting as before.
You know the routine very well by now.
27,
Breathing in.
27,
Breathing out.
Stop your counting.
Leave your breathing and start visualization.
Visualize on all levels.
Feeling,
Awareness,
Emotion,
Imagination.
See the following images in front of your inner eye.
Mountain.
Mountain.
Mountain.
Tree.
Tree.
Tree.
Tree.
Lion.
Lion.
Lion.
Flower.
Flower.
Flower.
Candle.
Candle.
Candle.
Now awaken the feeling of heaviness in your body.
The feeling of heaviness.
Become aware of heaviness in every single part of the body.
You are feeling so heavy that you are sinking into the floor.
Awareness of heaviness.
Awareness of heaviness.
Now awaken the feeling of lightness in your body.
Awaken the feeling of lightness.
A sensation of lightness and weightlessness in all parts of the body.
Your body feels so light that it seems to be floating away from the floor.
Awareness of lightness.
Awareness of lightness.
Relax all effort.
Become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body and awareness of breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes.
Become aware of the floor beneath you and the position of your body lying on the floor.
With your eyes still closed,
Visualize the room around you and become aware of your surroundings.
Lie quietly and keep your eyes closed.
Start moving your body slowly and gently stretching.
Please take your time.
Do not hurry.
When you are sure that you are wide awake,
Open your eyes and sit up slowly.
Enjoy your fresh and relaxed state.
