Hello friends,
Welcome back.
I hope you're doing fine.
Today we will be practicing Yog Nidra,
Also known as Yogic Sleep.
In this state,
Our mind stays aware,
Our body rests.
It's more like lucid sleeping.
Our consciousness stays awakened.
When we practice Yog Nidra quite frequently,
It helps to reduce stress,
Manage anxiety.
It helps to bring an inner balance or it helps us to experience inner balance,
Inner calmness.
So let's begin.
Find yourself a comfortable place without any external disturbances.
Feel free to gently lie down.
You can lay on a bed or yoga mat.
If your back hurts,
Slightly bend your knees.
Rest your feet on the surface.
Keep your hands by your sides,
Your palms facing up.
Softly close your eyes and gently fold your knees from right to left.
Allow your knees to bend,
To fold from one side to the other.
It feels good on your lower back.
Any tension that you could be holding in your back will be reduced.
Now slowly bring your knees to the center and gently spread your legs.
Legs are wider,
Toes are falling apart.
Keep your knees soft.
Keep your knees straight.
Keep your hips relaxed.
Soften your belly,
Soften your chest.
Slightly tuck your chin down.
As you gently close your eyes,
Keep your hands by your sides,
Your palms facing up.
Allow your whole body to relax.
From head to toe,
Gently scan through your body.
Release and let go.
Take a deep breath.
Slowly breathe out.
Take a deep breath.
Let your belly rise as you inhale.
As you breathe out,
Let your belly sink.
Take a deep breath.
And slowly release and let go as you breathe out.
We'll start with body scanning.
Take your attention to your right foot.
Notice your toes.
Notice the top of your foot,
The bottom of your foot.
Notice your shin,
Calf,
The front and back of your leg.
Notice your knee,
Front and back of your knee.
Notice your thigh,
Front and back.
Notice your entire right leg from top to bottom.
From bottom to top,
Front and back.
Gently bring your attention to the right side of your sitting bone,
Right side of your lower back,
Middle back,
Upper back.
Relax.
Now take your attention to your left leg.
Be aware of your left toes,
Each and every toes.
The top and the bottom of your foot,
Shin and calf,
Front and back of your leg.
Top of your knee,
The back of your knee.
Top of your thigh,
The back of your thigh.
Notice your entire left leg,
Front and back.
Relax.
Now bring your attention to your left sitting bone,
Left side of your lower back,
Middle back,
Upper back.
Notice your entire back,
Upper back,
Middle back,
Lower back.
Take a deep breath.
Slowly breathe out.
Take a breath and very softly breathe out.
Release and let go.
Now be aware of your inner thighs,
Pelvic floor,
Groin area,
Hips,
Lower belly,
Upper belly,
Rib cage,
Chest,
Collarbones,
Front and back of your neck.
Allow yourself to relax.
Take a deep breath and slowly breathe out.
Now be aware of your right hand.
Notice the hand from the top,
Slowly reaching down,
Slowly reaching down.
Now be aware of your left hand.
Forearms,
Your palm,
Back of your hand,
Your fingers.
Allow them to relax.
Now be aware of your left hand,
From the top of your hand,
Slowly scaling down,
Mindfully watching.
Down to your elbow,
Forearm,
Front and back,
Your palm,
Back of your hand,
Fingers.
Take a deep breath through your nose.
Breathe out from your nose.
Allow your belly to rise as you inhale.
Allow your belly to sink as you breathe out.
Now take your attention to the crown of your head.
You are receiving energy from the universe.
Accept,
Receive,
Absorb.
Watch your forehead,
Eyebrows,
Eyes.
Let your eyeballs sink,
Relax,
Soften them.
Be aware of your nose,
Your cheeks,
Jaw,
Your mouth.
Separate your teeth,
Relax your tongue on the floor of your mouth.
Be aware of your right ear,
Left ear,
The back of your head.
Take a deep breath and slowly let go.
Take a deep breath and gently let go.
Release and relax.
Stay present.
Connect with your inner self.
Experience inner peace and calm.
Feel the energy within you.
Feel this experience within you.
Take a deep breath and gently breathe out.
Take a deep breath and slowly let go.
Softly bend your knees as you turn to your side.
Rest on your arm.
And slowly bring yourself to a seated position.
As you sit quietly,
Keep your attention within you.
Keep your senses within you.
Now slowly from inside we are coming to the outside world.
Be aware of your surroundings.
Be aware of the sound that you hear.
Be aware of your external body.
The space around you.
Gently bring your palms together and softly rub your hands.
Rub your palms and gently place your hands on your face.
Feel the world.
And slowly bring your hands down to your lap.
And you may open your eyes.
I hope this was a good experience for you.
Continue to practice with me,
Yoganidra.
I'll see you next time.
Take care.
