Yoga Nidra

This Yoga Nidra Meditation Practice is dedicated to real you. This is your time: to bring the invisible to light how Moon and stars show up when it is dark. It is not a mental practice but energetic shift where you will drift to your vast potential which is your natural state. Aim of Yoga Nidra is to stay relaxed yet attentive and awake.

Transcript

My surrender to the oneness which binds us all.

Welcome to this Yoga Nidra meditation practice.

Begin by lying down comfortably on your back,

With your legs slightly apart and your arms at your sides,

Palms facing upwards.

Use a cushion or folded blanket under your head and knees if you need that extra support.

Ensure that your head,

Neck and spine are aligned.

Close your eyes and take a few deep breaths,

Allowing your body to relax with each exhale.

You can make required adjustments so that you feel completely at ease.

If you like you can also place an eye pillow over your eyes to block out light and enhance relaxation.

Aim of Yoga Nidra is to stay relaxed yet attentive and awake.

Make adjustments you need so that you can do this practice comfortably.

Feel the points where your body touches the surface,

Your heels,

Calves,

Thighs,

Buttocks,

Back,

Shoulders.

Sense the weight of your body sinking into the surface beneath you,

Grounding you deeply.

Allow yourself to become present in this moment,

Letting go of any distractions or thoughts.

Feeling the stability and support from the surface beneath you.

Notice the darkness on your eyelids or any patterns emerging on your closed eyes.

Notice the distant and nearby sounds,

The rhythm,

The volume.

Allow each sound to come and go without judgement.

Simply observe them as part of your environment.

Bring your attention to your breath and notice the natural rhythm of your inhale and exhale.

Set an intention or sankalpa for this practice.

Choose a short positive affirmation or resolve that resonates deeply with you such as I'm at peace,

I'm healthy or I'm confident.

Repeat it silently a few times,

Feeling it within you.

Let this intention guide your practice and infuse your being.

As you repeat your sankalpa at least three times,

Visualize it manifesting in your life,

Allowing the energy of your intention to radiate throughout your entire being and notice any emotions emerging.

Just notice.

Let go of the sankalpa as now we are moving to rotation of consciousness.

Begin the rotation of consciousness by bringing your awareness to your right hand thumb,

Moving your attention sequentially through each part,

Your fingers,

Index,

Middle,

Ring,

Little,

Shoulder,

Right side of the chest,

Waist,

Hip,

Knee,

Ankle,

Heel,

Sole and toes.

Feel the sensation in each area as you mentally touch it with your awareness.

Notice any tension or tightness and consciously release it,

Allowing each part to become fully relaxed.

Repeat this process on the other side,

Starting with the left hand thumb,

Moving through each part,

Fingers,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left side of the chest,

Waist,

Hip.

Feel the sensation in each area and release any tension.

Once you complete arms and legs,

Bring your awareness to the back of your body,

Starting with the back of your head,

Moving down through the neck,

Shoulders,

Upper back.

Sense each part as you focus on your body.

Now shifting your attention to the front of your body,

Starting with the forehead,

Moving down through the nose,

Eyes.

Feel each part relaxing deeply as you focus on it.

Now bring your awareness to the internal organs,

Start with the brain,

Moving to the lungs,

Heart,

Intestines,

Liver,

Bowel,

Kidneys and the reproductive organs.

Sense each organ relaxing and functioning optimally.

Finally bring your awareness to the entire body as a whole.

Allow yourself to rest in this state of complete relaxation and notice how you feel.

Become aware of your natural breath without trying to change it.

Observe the flow of your breath,

Feeling the air entering and leaving your nostrils.

Noticing the rise and fall of your abdomen with each breath.

Focus on the coolness of the inhale and the warmth of the exhale.

Use your breath to anchor your awareness,

Maintaining a gentle and steady rhythm.

If your mind wanders,

Gently bring your focus back to your breath.

Feel the life force or prana flowing through you with each breath.

Visualise each breath bringing in fresh energy and each exhale releasing any tension or negativity.

Do a few rounds of inhalation and exhalation in a mindful manner.

Now recall a feeling of joy or happiness.

Let this feeling fill your entire being.

Experiencing warmth and lightness.

Feel the sensation in your body,

Perhaps a lightness in your chest or a smile on your face.

Embracing this emotion fully and let it expand within you.

Now shift to a feeling of sadness or sorrow.

Feel its depth and weight.

Noticing the heaviness in your heart or the tears in your eyes.

Allow yourself to fully experience this emotion,

Understanding that it is a natural part of your human experience.

Now alternate between these feelings,

Experiencing each one fully before moving to the other.

Now notice how your body and mind respond to these emotions.

Learn to balance and harmonise them.

As you move between joy and sadness,

Observe the subtle changes in your breathing,

Heart rate and muscle tension.

Acknowledging that both feelings are part of your human experience and embrace them without judgement.

Recognise that emotions are transient and can change from moment to moment.

Practice this alternation with other pairs of opposites.

It could be anger and calmness.

Experiencing the full spectrum of emotions.

Moving on to visualising vast symbols of the universe I mention.

You may be able to see them in your mind's eye or notice emotional reaction to them.

Try to swiftly move on from one symbol to another.

Allow these images to manifest in your mind's eye.

Embracing their energy and essence.

Feel their presence connecting with the universal forces they represent.

A majestic mountain.

Full moon shining brightly in the night sky.

The expansive ocean waves.

A flowing river.

An ancient tree.

A blooming lotus.

A peaceful forest.

A starry night sky.

A glowing candle flame.

A soaring eagle.

A vast desert.

A rainbow after a storm.

A serene meadow with wildflowers.

A crystal clear lake.

A majestic waterfall.

A snow covered mountain peak.

A golden field of wheat.

A vibrant coral reef.

A sunrise over the ocean.

A flock of birds in sky.

A peaceful village.

A swirling galaxy.

Now let go of all thoughts and images.

Surrender to the stillness within.

Immerse yourself in the state of pure being to pervade every cell of your mind's eye with infinite stillness for the next few minutes.

Repeat it silently with conviction and trust.

Feel its power and presence within you.

As you water the seed you planted before.

Gently nourishing it.

As you repeat your intention visualize it integrating into your being.

Creating a lasting impact.

Allow the energy of your intention to infuse every aspect of your life.

Guiding your actions and thoughts towards your desired outcome.

Now deepen your breath again.

Expanding your lungs and body changing shape with every inhale and exhale.

Gradually bring your awareness back to your physical body.

Notice what your body wants to do.

Let your body move the way it likes in your external world.

Move and roll to your side and gently coming all the way back up.

If you take your time to really arrive noticing your feelings right now then that is also fine as subconsciously you will still be listening.

Take a moment to appreciate yourself and express gratitude for this practice.

In the benefits it rays the rest of your day with a sense of calm and purpose.