Beginner Yoga Nidra Practice
by Kate Lindley
Needing to have some quiet time and focus inwards after a long day? Relax and release tension-focus on your breathe and the images during this simple and effective practice. Begin with a body scan and rotation of consciousness focusing on the different parts of the body. Next, mindful breathing, to relax and sooth the sympathetic nervous system, and finally a simple image visualization. Music from PowerThoughts Meditation Club. I hope you enjoy and benefit from this meditation. Thank you.
Transcript
Hello and thank you for being here.
My name is Kate and I will be guiding you during this beginners yoga nidra practice.
Please get ready for yoga nidra.
Lie down on your back on the floor and adopt the pose called shavasana.
In this position the body should be straight from head to toe,
The legs slightly apart and the arms a little away from the body.
With the palms of the hands turned upwards,
Adjust everything,
Your body position and close until you are completely comfortable.
During yoga nidra there should be no physical movement.
Close your eyes and keep them strictly closed until you are told to open them.
Take a deep breath and as you breathe out feel the cares and worries of the day flow out of you.
In the practice which follows you are going to develop the feeling of relaxation in the body.
It is not necessary to make movements or deliberately relax your muscles.
Simply develop the feeling of relaxation.
It is like the feeling you have just before sleep.
When the relaxation becomes deep,
Sleep does come but you should try to keep yourself completely awake.
This is very important.
Make a resolution to yourself now that I will not sleep.
I will remain awake throughout the practice.
During yoga nidra you are functioning on the levels of hearing and awareness.
The only important thing is to follow the voice of the instructor.
Follow my voice.
You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation.
Simply follow the voice with total attention and feeling.
If thoughts come to disturb you from time to time,
Do not worry.
Just continue the practice.
Allow yourself to become calm and steady.
Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra OM.
Complete stillness and complete awareness of the body.
Continue your awareness of the whole body again.
Continue your awareness of the whole body.
The whole body.
The whole body.
Become aware of the fact that you are going to practice yoga nidra.
Say mentally to yourself,
I am aware.
I am going to practice yoga nidra.
Repeat this to yourself again.
The practice of yoga nidra begins now.
At this moment you should make your resolve.
The resolve or sankalpa will have to be very simple.
Try to discover one naturally.
You must develop a resolve to say at this time,
It should be a short positive statement in simple language,
Stated three times with awareness,
Feeling and emphasis.
The resolve you make during yoga nidra is boundless.
The resolve you make during yoga nidra is bound to come true in your life.
Now we begin rotation of consciousness.
Rotation of awareness by taking a trip through the different parts of the body.
As quickly as possible,
The awareness is to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Keep yourself alert,
But do not concentrate too intensely.
Become aware of the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth 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 right hip.
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel.
The sole of the right foot,
The top of the right foot.
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger.
Fourth finger,
Fifth finger.
Palm of the left hand.
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,
And fifth toe.
Now to the back.
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
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 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 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 this room,
Visualize this image in your mind,
Now 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,
You are not doing it,
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 or belly button 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,
Now go on practicing by yourself,
But be sure that you are aware,
Now start counting your breaths backwards from 27 to 1 like this,
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 words and numbers mentally to yourself as you count your breaths,
Be sure that you don't make a mistake,
If you do you must go back to 27 and start again,
With total awareness that you are counting,
Continue counting from 27 to 1,
Keep going with the practice,
No mistakes,
Now stop your counting of the navel breath and shift your attention to the chest,
Please shift to the chest,
So your chest is rising and falling slightly with each and every breath,
Become aware of this,
So continue concentrating on the movement of the chest and start counting backwards from 27 to 1 and in the same way as before,
27 chest rising,
27 chest falling,
27 chest rising,
26 chest rising,
26 chest falling,
25 chest rising,
25 chest falling and so on,
Again repeat the words and numbers mentally to yourself as you count,
As you count,
No mistakes,
If you make a mistake you must go back to the start again to 27,
27,
Continue counting 27 to 1,
Keep on with the practice,
Counting in awareness,
Awareness and counting,
Seize your counting of the chest breaths and move your awareness to the throat,
Please move to the throat,
Move to the throat,
Become aware of your breath moving in and out of the throat,
Become aware of this,
Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before,
Complete awareness of counting in the breath,
No sleeping please,
Just total awareness that you are counting,
Keep on with the practice,
Continue counting your breaths in the throat,
Stop counting and now 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 it very well by now,
27 breathing in,
27 breathing out,
26 breathing in,
26 breathing out,
27,
Complete awareness please,
Continue counting no mistakes,
Keep on with the practice,
Continue,
Continue,
Stop your counting and leave your breathing,
We now come to visualization,
A number of different things will be named and you should try to develop a vision of them on all levels,
Feeling,
Awareness,
Emotion,
Imagination as best you can,
If you are able to find this vision your relaxation is complete for the time being and if you are not able to,
No worries,
You just need a little more practice,
Burning candle,
Burning candle,
Burning candle,
Endless desert,
Endless desert,
Endless desert,
Egyptian pyramid,
Egyptian pyramid,
Egyptian pyramid,
Torrential rain,
Torrential rain,
Torrential rain,
Torrential rain,
Torrential rain,
Torrential rain,
Snow-capped mountains,
Snow-capped mountains,
Snow-capped mountains,
Greek temple at sunrise,
Greek temple at sunrise,
Greek temple at sunrise,
Birds flying across a sunset,
Birds flying across a sunset,
Birds flying across a sunset,
Stars at night,
Stars at night,
Stars at night,
Stars at night,
Stars at night,
Stars at night,
Stars at night,
Stars at night,
Stars at night,
A full moon,
A full moon,
A full moon,
A full moon,
A full moon,
A full moon,
Smiling Buddha,
Smiling Buddha,
Smiling Buddha,
Wind from the sea,
Wind from the sea,
Waves breaking on a deserted beach,
Waves breaking on a deserted beach,
The restless sea,
Eternal restless sea,
Eternal restless sea,
Waves breaking on a deserted beach,
Now is the time to repeat your resolve,
Repeat the same resolve that you made at the beginning of the practice,
Do not change it,
Repeat the resolve three times with full awareness and feeling,
Full awareness and feeling,
Relax all efforts,
Draw your mind outside and 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 and mentally say in your mind,
Om,
Repeat,
Mentally to yourself twice more,
Become aware of the floor and the position of your body lying on the floor,
Visualize the room around you,
Become aware of your surroundings,
Lie quietly for some time and keep your eyes closed,
Now begin to start moving your body gently and slowly,
Wiggle your fingers,
Move your toes,
Slowly with intention,
Stretch yourself out,
Please take your time,
Do not hurry,
When you are sure that you are wide awake,
Turn onto your left side body and then in your own time,
Slowly with intention,
Begin to sit up,
And now you can open your eyes,
The practice of yoga nidra is now complete,
Om Tat Sat,
Thank you so much for allowing me to guide you during your yoga nidra practice,
I hope that you feel rested and rejuvenated.
