Yoga Nidra Practice with Story Visualization + Aum Chanting

Become relaxed and receptive during this yoga nidra practice. The practice is comprised of the following stages: Preliminary physical relaxation, breath awareness, setting of sankalpa, Rotation of awareness with Aum, intensification of different feelings and story visualization of beach and temple. Feel the positive and calmly benefits of chanting Aum along with me. The background music is 432 HZ solfeggio frequency from Meditative Vibes. I hope you enjoy!

Transcript

Hello and welcome to this yoga nidra practice.

My name is Kate and I'm going to be guiding you as you relax and mentally focus on my words and on the meditation.

Now I invite you to lie down flat on your back in shavasana.

Make yourself as comfortable as possible.

Keep your feet apart and let them flop slightly sideways.

Keep your arms close to the body with your palms facing upwards.

Take time now to adjust your position,

Your clothing,

So that you can practice yoga nidra without even the slightest movement.

Close your eyes and keep them closed until the end of the practice.

During yoga nidra you should listen carefully to the sound of my voice.

Try not to sleep but remain alert.

Say to yourself mentally now,

I will not sleep.

Now completely relax your whole body.

Become aware of your normal breathing.

Feel the air flow into your body and then out again.

Let your breathing become slow and deep.

Simultaneously be aware of your whole body.

Now you must use your imagination.

As you breathe in feel that your body is expanding.

Every cell,

Every organ,

Every part of the body expands.

As you breathe out feel that your whole body contracts.

All the organs,

Muscles,

Cells of the body contract.

Inhalation,

Expansion of the body,

Exhalation,

Contraction of the body.

Be completely aware of this rhythmical process.

At first it requires a lot of imagination.

With practice you will find that the process seems to occur spontaneously.

Carry on in this manner for a few minutes.

Inhalation through your nose.

Feel the expansion of your front body.

Exhalation through your nose.

Contraction of the body.

Now it's time to change the breathing practice slightly.

With inhalation you should continue to feel the whole body expand.

With exhalation you should feel that the whole body completely relaxes.

Your body is like a balloon.

As you breathe in it is inflated and expands.

As you breathe out the body seems to crumple up like a deflated balloon.

It becomes completely limp.

Inhalation,

Expansion.

Exhalation,

Relaxation.

Be continually aware of this rhythmical process.

Continue now for a few minutes.

Inhalation,

Expansion.

Exhalation,

Relaxation.

Now it is time to repeat your sankalpa,

Your resolve,

An I am statement.

Please repeat it over and over again with feeling and emotion.

Feel your whole body vibrating with the mental sankalpa.

Continue to repeat mentally a few times over now.

Now you have to feel each part of the body in turn.

You have to rotate your awareness through the different parts of the body.

As you become aware of each part you should mentally touch it with the mantra OM.

You should try to feel OM vibrate once at each center.

At the same time try to visualize that part.

Let us begin.

Right hand thumb,

OM.

Second finger,

OM.

Third finger,

OM.

Fourth finger,

OM.

Fifth finger,

OM.

Palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Right side of the waist,

Right buttock,

Right thigh,

Knee,

Knee,

OM,

Calf,

Ankle,

Heel,

Sole of the foot,

OM.

Top of the right foot,

Big toe,

OM.

Second toe,

Third,

Fourth,

Fifth,

All the toes together.

Continue to be aware and remember to chant OM mentally at each center.

Left hand thumb,

Second finger,

Third,

Fourth,

Fifth finger,

All the fingers together,

OM.

Palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Left side of the waist,

Left buttock,

Left thigh,

Right thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

OM.

Big toe,

Second toe,

Third toe,

Fourth,

Fifth,

All the toes together.

Now bring your awareness to the top of the head.

Forehead,

OM,

Right eyebrow,

OM,

Left eyebrow,

Eyebrow center,

Right eye,

OM,

Left eye,

Right eye,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Both lips together,

OM,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Whole chest,

OM,

Navel,

Right side of the abdomen,

Left side of the abdomen,

Whole abdomen,

OM,

Right thigh,

Left thigh,

Right knee,

Left knee,

Right ankle,

Left ankle,

OM,

Right toes,

Left toes.

Be aware and remember to touch each part of the body with OM.

Now along the back of the body,

Back of the body,

Right sole,

Left sole,

Right heel,

Left heel,

Right ankle,

Left ankle,

Right calf,

Left calf,

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,

Right shoulder blade,

Left shoulder blade,

Both shoulder blades together,

OM,

The whole spine from bottom to top,

The whole back,

The back of the head,

Top of the head.

Now we will explore the inner parts of the body.

Be aware of the brain and chant OM,

The nasal passage between the nose and throat,

The tongue,

The teeth,

OM,

The palate,

Right eardrum,

Left eardrum,

The throat,

Lungs,

The heart.

Feel the continuous OM vibration with the heartbeat,

The stomach,

The liver,

The small intestines,

The large intestines,

The whole inner part of the abdomen.

Now the major limbs of the body,

The whole right leg,

The whole left leg,

Both legs together,

Whole right arm,

Whole left arm,

Both arms together,

The head,

The whole back,

The whole front,

The whole body,

The whole body,

The whole body.

Feel OM vibrating in the whole body,

The whole body,

The whole body.

Fix your awareness at the eyebrow center.

Feel the continuous vibration at that point,

At your eyebrow center.

OM.

Now it is time for you to try to create feelings in the body to the best of your ability.

First feel coldness in the whole body.

Feel a shivering sensation in the spine.

Your whole body is being chilled as though you are lying in the snow.

Now carry on with this feeling of coldness for some time.

Now feel heat in the whole body.

Feel that your body is glowing with intense heat.

Your body is enveloped with an atmosphere of heat.

The heat permeates the whole body.

Carry on with this feeling of heat in the body for some time.

Now try to remember any excruciating pain that you have experienced.

Re-experience it.

Feel the pain in the whole body or in a specific part.

Feel the pain so much that you seem to start shuddering.

Carry on feeling this excruciating pain only for a few more seconds.

Now remember and re-experience intense pleasure.

Relive it.

Feel the ecstasy of the pleasure.

Let all associated thoughts arise unobstructed.

Continue to experience this pleasure for a minute or so.

Now try to visualize clearly the following story.

It is early in the morning.

You are walking along a beach beside the sea.

You are alone and no one else is on the beach.

Listen to the sound of the waves pounding on the beach.

The sun has not yet risen but it is partly light.

It is the twilight period between the night and day.

Slowly walk along the beach watching the waves and the gradual change in color of the clouds on the horizon.

Feel your feet sink into the soft cool sand.

The whole environment is permeated with peace.

You begin to have strange feelings about eternity and infinity.

Unspeakable intuitions.

Continue and feel the bliss of Aum without a care in the world.

Eventually you reach a shore temple.

A very old dark temple.

Slowly walk into the temple.

The atmosphere is pervaded with the smell of incense.

Inside many people are sitting and chanting the mantra Aum.

You sit down beside them.

Close your eyes.

Begin to chant Aum in harmony with the other people.

Your whole being is pervaded with Aum.

Continue and feel the bliss of Aum.

Enjoy this feeling of peace and relaxation in the temple.

You are so relaxed and the positive vibration of Aum is surrounding you and protecting you.

It is time to come out of the temple.

You stand up slowly and walk towards the door.

Back outside along the beach.

Listen to the waves and feel the sand under your feet.

Complete relaxation and total bliss.

You are now back at your space and it is time to repeat your sankalpa or your resolve.

The same one you set at the beginning of the practice.

Repeat it now silently to yourself three times over.

Now become aware of your breathing.

Mindfully inhaling through your nose and exhaling slowly and deeply through your nose.

Mindfully inhale.

Slowly exhale.

Become aware of your whole body from the top of the head to the tips of the toes.

Begin to wake up your physical body by wiggling your fingers,

Wiggling your toes or shaking your head from left to right.

Slowly and with intention,

Turn onto your right side body.

Now I invite you to come up to a seated position with your eyes closed.

Bring your palms to touch in front of your heart center.

Feel the connection between your thumbs and your heart beating.

Chant mentally to yourself.

Repeat this twice now.

This is the end of yoga nidra.

Hari Om Tat Sat.

Thank you so much for allowing me to guide you during your yoga nidra practice today.

I wish you a wonderful sleep or blissful rest of your day.