26-Minute Yoga Nidra For Relaxation And Renewal

Allow your body to become still as you are guided away from everyday busyness and into deep relaxation. This traditional Yoga Nidra practice offers time to let go, restore your energy, and reconnect with the stillness within.

Transcript

Hari Om Tat Sat Hari Om Tat Sat Hari Om Tat Sat Please prepare yourself for the practice of yoga nidra. Lie down on your back in Shavasana. Allow the body to be comfortably positioned, The legs slightly apart. The arms resting a little away from the body. The palms facing upward. The eyes gently closed. Make any movements or final adjustments you need so that the body may remain still and comfortable throughout the practice. Remind yourself that you are about to practice Yoga Nidra, The state of conscious psychic sleep. In yoga nidra, The body rests deeply while the mind remains awake and aware. During the practice, Awareness will remain with hearing and feeling. Silently and gently repeat to yourself, I am going to stay awake. I am going to stay awake. Allow the body and the mind to settle naturally into stillness. Begin by listening. Become aware of distant sounds. Move your attention from sound to sound. Listening only, Do not analyse. Use your hearing like a gentle radar, Scanning for sounds in the distance. Listen briefly. Then move on. Gradually draw your attention closer. Become aware of sounds outside this building. And sounds inside this building. Than sounds within this room. Develop awareness of this room. The holds. The ceiling. The floor. And your body lying on the floor. See your body lying on the floor. Become aware of your physical existence. Become aware of the whole body as one complete field of sensation. Bring your awareness to the natural breath without changing it in any way. Remain aware of the body and the breath together and allow relaxation to deepen naturally. Gently remind yourself that you are remaining awake. Allow awareness to rest with hearing and feeling. The practice of yoga nidra now begins. Bring your awareness to a place of stillness within yourself. From this quiet and receptive state, A simple intention arises, Something clear, Meaningful, And true for you. It may relate to your well-being, Your inner balance, Or the way you wish to meet your life. Do not force anything. If nothing arises, That is perfectly fine. If an intention is present, Form it into a short, Simple statement, Traditionally known as a sankalpa. Steadily and gently, Silently repeat your sankalpa three times with quiet conviction and steady awareness. This enculpus softens and dissolves, Trusted as received. Return gently to simple awareness of the practice. Become aware of different parts of the body. As quickly as possible, Awareness moves from part to part without effort. Silently repeat the name of each part and simultaneously feel that part of the body. Remain alert, Do not concentrate too intensely, Simply follow the instructions. We start on the right side. Right big toe, Second toe, Third toe, Fourth toe, Fifth toe, Top of the foot, Sole, Heel, Ankle, Calf, Kneecap, Thigh, Hip, Waist, Armpit, Shoulder, Upper arm, Elbow, Lower arm, Wrist, Back of the hand, Palm, Right hand thumb, Second finger, Third finger, Fourth finger, Fifth finger left side of the body. Left big toe, Second toe, Third toe, Fourth toe, Fifth toe, Top of the foot, Sole, Heel, Ankle, Calf, Kneecap, Thigh, Hip, Waist, Armpit, Shoulder, Upper arm, Elbow, Lower arm, Wrist, Back of the hand, Palm, Left hand thumb, Second finger, Third finger, Fourth finger, Fifth finger. Front of the body. Toes Ankles Knees Thighs Groins Abdomen Chest Collarbones Chin Jaw Throat Lips Nose Nostrils Cheeks Ears Eyes Eyelids Eyebrows Space between the eyebrows Forehead prowl. Back of the body. Toes, Soles, Heels, Ankles, Calves, Back of knees, Back of thighs, Buttocks, Hips, Spine, Shoulder blades, Neck, Back of the head, Top of the head. Major parts. The whole right leg. The whole left leg. Both legs together. The whole right arm. The whole left arm. Both arms together. The whole head. The whole back. The whole front. The whole body. The whole body. The whole body. Awareness rests with the whole body. Bring awareness to the body lying on the floor. Feel the body resting fully supported by the flow. Become aware of the points of contact. The back of the head and the floor. The shoulders and the floor. The back and the floor. The legs and the floor. The heels and the floor. Feel the weight of the body. Feel the support of the floor. The body is heavy, The body is still. Bring your awareness to the natural breath. Do not change the breath in any way, Simply observe the breath as it is. Become aware of the breath flowing through the nostrils. Notice how the breath enters through both nostrils and meets at the top of the nose, Forming a gentle triangle of sensation. Awareness rests with this natural breathing. Become aware of the breath passing through the right nostril. Become aware of the breath passing through the left nostril. Observe both breaths together flowing in and out with ease. Notice any difference in temperature between the incoming breath and the outgoing breath. Simply observe without analysing. Begin to count the breaths silently. As you inhale, Count 54. As you exhale, Count 54. Inhale, 53. Exhale, 53. Continue counting backwards with each inhalation and exhalation, Slowly and steadily down to one. If the count is lost, Do not be concerned. Return to the beginning and start again. Remain fully awake, Fully alert with complete awareness of the breath Gently release the counting Awareness remains quietly with the natural breath. Bring awareness to sensations within the body. Become aware of the body as a whole, Lying still and supported. Allow the sensation of heaviness to arise. Feel the body becoming heavy. Heavy from head to toes. Heavy in the arms, The legs, The torso. The body is completely heavy, Resting into the floor. Remain aware of the sensation of heaviness. Now the opposite sensation arises, The sensation of lightness. Feel the body becoming light, Light from head to toes, Light in the arms, The legs, Torso. The body feels light, As though gently lifting away from the floor Remain aware of the sensation of lightness. Allow both sensations to dissolve. Heaven is dissolved. Lightness dissolves. The body remains still. Awareness remains clear. Visualization begins. There is no need to imagine deliberately. Simply allow an image to appear if it does. A single point of light may appear. A small steady point of light, Clear and still. The points of light remain steady. It does not move. It does not change. If the image is clear, Remain with it. If the image fades, Remain with the awareness of space. There is no effort, No need to hold the image. The point of light may remain. Or it may dissolve naturally. Awareness remains present. Quiet. Still. The intention arises once more. Recall the same sankalpa formed earlier, The simple clear statement Without effort, It arises naturally in awareness. Silently repeat the sankalpa three times with clarity and quiet conviction. Do not analyse it, Do not change it, Simply repeat it as it is The words fade naturally, Rest quietly in awareness. Become aware of the natural breath. Become aware of the whole body lying on the floor. Awareness gradually returns to the external space. The sound OM may be repeated mentally three times softly and effortlessly. Become aware of the space around. The room. The sounds. The presence of the physical environment. Gently begin to move the body. Move the fingers and toes. Stretch the arms overhead Stretch the whole body. And release. Bend the knees and gently roll onto one side. Remain here for a moment. When the body feels ready, Slowly return to an upright position. The practice of Yoga Nidre is complete. Hari Om Tat Sat, Hari Om Tat Sat, Hari Om Tat Sat