1 Hour Guided Peaceful Yoga Nidra

Fully and deeply relax with this guided 1-hour yoga nidra track.
You will feel mentally and physically at ease and in the present moment as you focus on a body scan, bodily sensations, and a variety of visualizations to assist you with being present and bringing awareness to your mind's eye and your thoughts. I hope you are able to relax fully and enjoy to the max!

Transcript

With your feet apart,

The palms of the hands turned upwards and your eyes should be closed.

Make all the necessary adjustments so that you're as comfortable as possible.

There must be no movement,

Neither conscious nor unconscious.

Remember that you are about to practice yoga nidra,

Yogic sleep,

And that you have to only maintain awareness of hearing and feeling.

The body sleeps but the mind remains awake.

You must remain alert so that you do not sleep.

Say to yourself mentally,

I will not sleep,

I will remain awake.

Take a deep breath and as you breathe in feel coolness and calmness spreading throughout the body.

As you breathe out feel your cares and worries flowing out of you,

Dropping away.

Become aware of your body and relax yourself completely.

Make yourself physically calm and steady.

Feel that the legs are relaxed,

The trunk,

The head,

The arms,

And the hands.

Develop the awareness of your physical body right from the top of your head to the tips of your toes and say in your mind,

Complete awareness of the body.

Say to yourself again,

Relax your whole body mentally.

Relax yourself mentally.

Relax yourself by breathing normally and becoming aware of the breath as it moves between the navel and the throat.

Awareness of your breath,

No forcing.

Awareness of your natural breath in and out through your nose,

Navel to throat breathing.

Please go on with this awareness and slowly feel yourself becoming more relaxed.

Now leave your breathing and become aware that you're going to practice yoga nidra.

Yoga nidra begins now.

Now is the time to make your resolve or your sankalpa,

Your intention for the practice.

Be consistent,

Plant the resolve at one place and do not change it.

Certainly the resolve will come true if the soil is perfect.

Repeat your resolve with feeling and awareness three times silently to yourself with intention and with emphasis.

Let's begin the rotation of consciousness,

Bringing awareness to the parts of the body.

The consciousness should move around the body and keep on moving.

As it moves,

It changes into prana,

The vital energy in the form of a current of energy.

Do not concentrate on any one part,

But let your mind jump freely from one part to the next.

Right hand thumb,

Second finger,

Third finger,

Fourth,

Fifth finger,

Palm,

Back of the hand,

Right wrist,

Lower arm,

Right elbow,

Upper arm,

Right shoulder,

Right armpit,

Waist,

Hip,

Right thigh,

Right kneecap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right toes,

One,

Two,

Three,

Four,

And the fifth baby toe.

Now bring your awareness to the left side,

Starting with the left hand thumb,

Second finger,

Third finger,

Fourth,

Fifth finger,

Palm of the left hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Left armpit,

Left waist,

Left hip,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

Left toes,

One,

Two,

Three,

Four,

And fifth baby toe.

Now focus your attention on the right toes and start from the bottom.

Right big toe,

Second toe,

Third,

Fourth,

Fifth toe,

Top of the right foot,

Sole,

Heel,

Right ankle,

Right calf muscle,

Kneecap,

Thigh,

Hip,

Waist,

Wrist,

Armpit,

Shoulder,

Right upper arm,

Elbow,

Lower arm,

Wrist,

Back of the hand,

Palm of the hand,

Right thumb,

Second finger,

Third,

Fourth,

And fifth finger.

Now bring your awareness to the left toes,

Left big toe,

Second toe,

Third,

Fourth,

Fifth toe,

Top of the foot,

Sole,

Heel,

Left ankle,

Left calf muscle,

Kneecap,

Thigh,

Hip,

Left waist,

Armpit,

Shoulder,

Left upper arm,

Elbow,

Left lower arm,

Wrist,

Back of the hand,

Palm of the hand,

Left thumb,

Second finger,

Third,

Fourth,

And fifth left finger.

Now go to the back of the body,

Go to the back of the head where it touches the floor,

Back of the head,

Right shoulder blade,

Left shoulder blade,

Whole spine,

Right hip,

Left hip,

Right buttock,

Left buttock,

Back of the right thigh,

Thigh,

Back of the left thigh,

Back of the right knee,

Back of the left knee,

Right calf muscle,

Left calf muscle,

Right ankle,

Left ankle,

Right heel,

Left heel.

Now focus on the right ankle,

Right ankle,

Left ankle,

Right calf muscle,

Left calf muscle,

Back of the right knee,

Back of the left knee,

Back of the right thigh,

Back of the left thigh,

Right buttock,

Left buttock,

Right hip,

Left hip,

The whole spine,

Right shoulder blade,

Left shoulder blade,

Back of the head.

Now bring your attention towards the front of the body,

Go to the top of the head,

Head,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Navel,

Upper abdomen,

Lower abdomen,

Right groin,

Right groin,

Left groin,

Right thigh,

Left thigh,

Right knee,

Left knee,

Right toes,

Left toes.

Focus once again on your right toes,

Left toes,

Right knee,

Left knee,

Right thigh,

Left thigh,

Left thigh,

Right groin,

Left groin,

Lower abdomen,

Upper abdomen,

Navel center,

Right chest,

Left chest,

Middle of the chest,

Right collarbone,

Left collarbone,

Throat,

Jaw,

Chin,

Lower lip,

Upper lip,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Right ear,

Left ear,

Right eye,

Left eye,

Right eyelid,

Left eyelid,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Forehead,

Top of the head.

Now focus on the major parts of the body,

The whole of the right leg,

Whole of the left leg,

Both legs together,

Whole of the right arm,

Whole of the left arm,

Both arms together,

Whole of the back,

Whole of the front together,

Whole of the head together,

The whole body,

The whole body,

The whole body,

Visualize the whole body,

Intensify your awareness,

The whole body,

The whole body,

The whole body.

Become aware of the meeting points between your body and the floor,

Body and the floor,

Feel the meeting points between the body and the floor,

Sharp meeting points,

Body and floor,

Feel the floor holding you to its bosom like a baby in arms.

Now concentrate on your body as if you are seeing it from the outside,

Look on your body as an object,

See your head,

Your clothes,

Your whole body from top to bottom,

Lying in Shavasana on the floor,

See your body as an object,

A reflection in an imaginary mirror,

You are looking at your own reflection in the mirror and you see yourself lying on the floor,

Your feet,

Your legs,

Abdomen,

Chest,

Arms,

Hands,

Clothing,

Nose,

Closed eyes,

Forehead,

Hair,

Everything reflected in that mirror,

Awareness of your body as an object,

Make sure that you are not sleeping,

Bring your attention to the natural quiet breath,

Become aware of the breath through the nostrils,

The natural breath flows through both nostrils and meets at the top of the nose to form a triangle,

The spontaneous breath enters through the nostril openings,

Moves upwards and draws together to form a triangle with its apex in the eyebrow center,

Be aware of the breath passing through both nostrils,

Become aware of both breaths separately and simultaneously,

Think of the breath as starting separately from a distance,

Drawing near and uniting in the eyebrow center,

Now concentrate on each breath and try to determine its temperature,

Move back and forth and compare the temperatures,

In yoga we say the left nostril breath is ida,

Moon,

And the right is pingala,

Sun,

Ida,

The left breath is cooler,

Pingala,

The right breath is warmer,

Continue your awareness of breathing but imagine you are now breathing through alternate nostrils,

In through one nostril and out through the other,

Up and down the sides of the triangle and back again,

Maintain your awareness and start counting each breath with full intention,

Inhale left 27,

Exhale right 27,

Inhale right 26,

Exhale right 26 and so on,

Continue counting and breathing to zero,

Total awareness of counting and breathing,

If you make a mistake or reach zero,

Start again from 27,

Now stop your counting and remain aware of the breath only,

Inhaling evenly through both nostrils with total awareness,

No sleeping,

No sleeping please,

Now we will focus on awareness of sensations,

Heaviness,

Awaken the experience of heaviness in the whole body,

Whole body,

Become aware of heaviness in each part of the body as it is named,

Toes,

Heels,

Ankles,

Calves,

Knees,

Thighs,

Buttocks,

Abdomen,

Chest,

Shoulders,

Arms,

Palms,

Head,

Eyelids,

The whole body,

Heavy,

Feeling heavy,

The whole body,

Heavy,

Feeling heavy,

Experience this feeling of heaviness in the whole body,

Lightness,

Manifest the experience of lightness in the body,

Manifest the feeling of lightness from the top,

From the top of the head,

The whole head,

Shoulders,

Palms,

Back,

Chest,

Abdomen,

Thighs,

Knees,

Calves,

Heels,

Heels,

Soles,

Toes,

Manifest the experience of lightness in the whole body from top to toe,

The lightness of the body can be developed by feeling the meeting points between the body and the floor,

Point by point or as a whole,

A whole surface of body floor meeting,

Concentrate on this area of meeting and gradually experience lightness,

Feel yourself floating up from the floor,

You are so light that you are floating to the ceiling,

Drifting back and forth,

Continue this experience until lightness is manifested,

Go on,

Pain,

Recollect the experience of pain,

Any kind of pain you have experienced in your life,

Head pain,

Stomach pain,

Any physical pain or mental pain,

Everyone has experienced pain at some time in their life,

Remember that pain,

Feel that pain,

Try to make that experience of pain as clear as possible,

Deepen your awareness and feel that pain intensely,

Acutely,

Acutely,

Continue to concentrate on the experience of pain,

Pleasure,

Try to experience the feeling of pleasure,

Any pleasure,

Concentrate and remember the feeling of pleasure,

It may be according to your sense of touch,

Smell,

Taste,

Hearing or sight,

Any kind of mental pleasure,

Recall that pleasure and try to develop it into an intense ecstatic experience,

Now let's focus on the inner space,

Begin to think of an ocean,

Ocean,

Think of a dark blue ocean and become aware of the waves,

That ocean lies within the inner space,

The chidakasthra and the rolling waves represent sleep,

The manifesting unconscious state of your mind,

Become aware of sleep and try to visualize the state of unconsciousness within you,

Like waves on an ocean,

Above is a beautiful blue sky and below is the vast ocean with infinite waves,

The manifesting process of unconsciousness,

Now imagine a well,

Imagine a well and that you are looking into it,

The well is dark and deep,

A cylindrical tunnel into the depths of the earth,

There is a bucket on a chain,

You lower it into the well and it moves into abysmal darkness,

You can feel it on the chain in the depths but you cannot see it,

Now pull the bucket up,

Up out of the darkness and into the light,

Let's lower the bucket again but this time if you wish you can get into the bucket and I will lower you down and pull you back up again,

You are feeling perfectly safe,

Now the bucket is winding down,

You are descending slowly through the light and moving into darkness,

Unknown pervading darkness,

Complete darkness and emptiness all around,

So dark that you cannot see yourself but you can know and feel that you are,

You descend a little further with complete awareness that you are,

Now I am winding you up through the darkness and into the dim light,

From the dim light into the daylight and out of the well,

Now ask yourself,

Ask yourself what am I thinking?

Do not think but become aware of the spontaneous thought process,

Become a witness,

Do not suppress any thought,

Try to witness your thoughts and ask yourself again and again what am I thinking?

At the same time maintain total awareness of any thought that is passing through the visible frame of your consciousness,

Now you have to concentrate on yourself as if you were doing asanas or yogic poses,

You should try to visualize yourself from the outside doing the poses with psychic awareness only,

Do not move your body,

Practice mentally surya namaskara,

The salute to the sun or sun salutations,

See yourself in each of the poses 1 2 3 all the way until 12,

Now you are lying down,

Visualize yourself in shavasana corpse pose,

From shavasana you move to sarvangasana,

Shoulder stand,

Halasana,

The plow pose,

Emma counter pose,

Matyasana,

Fish pose,

And now to bhujangasana,

The cobra pose,

Imagine yourself turning over to padmanasana,

Lotus pose,

And then shirshasana,

The headstand,

Check that you are not sleeping,

Now you are going to travel into your past in the same way you have traveled from the past to the present,

Retracing the steps steps of your memory and consciousness backwards from this time,

The past is part of time and time is part of your mind,

Normally you walk forward in time,

This time try to walk backwards,

By remembering your past you are going into a deeper recess of your consciousness,

Try to remember what happened from the present time to the time you got up this morning,

You have to go back in time as if you were watching a film running in reverse,

Or if not a film a series of slides,

Remember back to the start of the yoga nidra,

Then recall what you were doing in the half hour before that,

Remember the important objects and feelings in that time,

And then keep on proceeding in half hour or one hour stages to when you woke up,

Stage by stage with full awareness visualize and recall what you were doing,

Thinking and feeling,

When you have finished bring your mind directly back to the present moment,

Now intensify your awareness,

Intensify your awareness and go back to the infinite ocean,

Calm and quiet,

And try to discover a sound there,

There is a sound an infinite ocean,

Dark green jungles on the shore,

Snakes,

Lions and goats living in friendliness from the shore,

A path leads to a lonely cottage in the jungle,

And a yogi is sitting outside in lotus pose,

There is a fire and a and the smell of incense,

The fragrance of flowers and an atmosphere of tranquility,

All around can be heard the sound of om,

The chanting of om over the infinite ocean,

Become a witness of your awareness,

Not the body,

Not the senses,

Not the mind,

Nothing but the different awareness,

Become aware that you are observing yourself,

Look within and try to become aware of the one who is looking,

Who is aware of what you have been doing so far,

Go into the inner space of your mind between your two eyes in the center of your forehead,

Imagine it like a cave and within that cave there is a flaming light,

Go and find that light,

Continue to find that light and find a small golden egg in the center of that light,

A small golden egg very bright with light all around,

Bring your awareness back to your resolve that you said at the beginning of the practice,

Resolve,

Resolve,

Resolve,

Now you should remember your resolve or sankalpa that you said and repeat it to yourself three times,

Make sure to do it with maximum feeling and awareness,

Now relax all efforts and bring your attention to your natural breath,

The natural breath is flowing in and out of your nostrils,

Maintain your awareness of the breath and at the same time develop your awareness of physical relaxation,

Awareness of relaxation and awareness of your physical existence,

Become aware of the physical existence of your body,

Develop awareness of your body and visualize your body lying on the floor in your room,

Take your mind out and visualize the surrounding room,

Let your mind become completely external but do not open your eyes,

You are practicing yoga nidra,

Become aware of that fact,

Lie quietly until your attention is completely externalized,

Start waking up your physical body by doing some gentle movements,

Moving,

Moving,

Moving your body,

Perhaps your fingers or wiggling your toes,

Stretch yourself however you'd like,

Please take your time,

There is no hurry,

There is no rush,

When you are sure that you are awake,

Turn to your left side for a moment using your arm as a pillow,

Now I invite you if you're able to sit up slowly,

Keeping your eyes closed,