Yoga Nidra - Conscious Relaxation
by Karen Nouri
Indulge in a deep state of relaxation that helps to clear physical, mental, and emotional tension from the body. Use the power of your mind to go into the deeper layers of consciousness, while your body remains in a relaxed and receptive state.
Transcript
Begin by lying on top of the earth with your feet about a foot to a foot and a half apart.
Allow your hands to rest onto the earth with the palms facing up,
About three to six inches away from the body.
Cover yourself with a blanket as your body temperature tends to drop during yoga nidra.
Also,
If you tend to snore,
Put a low pillow or a folded blanket underneath your head.
Make any last minute adjustments that you need to make to remain comfortable and still for the next 40 minutes or so.
Now become aware of your body on top of the earth.
Become aware of your breath as it moves in and out of the body.
With the eyelids closed now,
Gaze inward to the center of the forehead.
The yogis call this the Chitakas,
The mind space.
As you gaze inward,
Imagine there's nothing but space in your mind.
And now contemplate the phase of life that you are in right now and identify an aspect of your life that you would like to improve upon.
You know the phase of life that you are in.
Create a short positive phrase for the aspect of your life that you would like to improve upon,
Such as I will sleep better at night.
I will relax more.
Create your short positive phrase and mentally repeat it to yourself three times now.
And now let's begin the practice of yoga nidra,
The art of conscious relaxation.
As my voice says one of your body parts,
Mentally repeat it to yourself.
Mentally echo it in your own mind.
Simultaneously bring your awareness to that part of your body.
The mind moves,
The body remains relaxed and still.
Bring the awareness to the right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back of the right hand.
Center of the right palm.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right armpit.
Right waist.
Right waist.
Right hip.
Right thigh.
Right knee.
Right calf.
Right ankle.
Top of the right foot.
Right knee.
Sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Card Sharks Higher Game is just like ever before.
Play with your wrist as your Vigilance snuggles.
Your face means one issues its on social media but yours will save little it lived.
At one point,
Game will be a winduant.
The center of the left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left armpit,
Left waist,
Left hip,
Left thigh,
Left knee,
Left calf,
Left ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring the awareness to the back of your body,
The right buttock,
The left buttock,
The right shoulder blade,
The left shoulder blade,
The entire spine,
The back of the neck,
The back of the head,
The top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The right eyelid,
The left eyelid,
The right eyeball,
The left eyeball,
The right ear,
The left ear,
The right nostril,
The left nostril,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right collarbone,
The left collarbone,
The right side chest,
The left side chest,
The center of the chest,
The upper belly,
The lower belly,
The navel.
Bring the awareness to the right side of the brain,
The left side of the brain,
The upper set of teeth,
The lower set of teeth,
The tongue,
The roof of the mouth,
The back of the throat,
The esophagus,
The right lung,
The left lung,
The heart at the center of the chest to the left,
The stomach below the heart to the left,
The liver below the heart to the right,
The small intestine,
The U-shape of the large intestine,
The right kidney at the back above the waistline,
The left kidney at the back above the waistline.
Bring the awareness to the entire right arm.
Bring the awareness to the entire left arm.
Bring the awareness to both arms and feel both arms simultaneously.
Bring the awareness to the right leg.
Bring the awareness to the left leg.
Bring the awareness to both legs simultaneously.
Bring the awareness to the entire body and feel the entire body.
Feel the entire body.
Feel the entire body.
Very gently now,
Bring your awareness to your breath at the belly.
Watch how the belly arcs up as you inhale and slopes back down as you exhale.
As you observe your breath at the belly,
Begin to count your breath backward from 54 to 1.
Mentally repeat to yourself,
54 navel up,
54 navel down,
53 navel up,
53 navel down.
Continue counting on your own until you reach 1.
If you get lost at any time,
Go back to 54.
If you fall asleep and wake up,
Go back to 54.
If you reach 1 before you hear my voice again,
Go back to 54.
Begin counting backward now.
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Very good.
Now bringing your awareness back to your body,
Imagine that your body feels heavy.
Imagine that your body feels five to 10 times the weight of your own body.
Imagine that your body is sinking down,
Down,
Down into the earth.
Use the creativity of your mind to bring the sensation of heaviness into your body now.
Thank you.
Very good.
Now release the sensation of heaviness.
Imagine now that your body feels very light.
As if someone's filled your body up with air.
Imagine that your body is floating up,
Up,
Up towards the ceiling like a cloud.
Use the creativity of your mind to bring the sensation of lightness into your body now.
Thank you.
Very good.
Now imagine that your body is safely floating back to the earth.
Now imagine that it's a cold winter day and that you're standing outside in the snow.
You've discovered that you're not wearing enough clothes to keep you warm and your body begins to feel cold.
It's so cold outside that your body begins to shiver.
Use the creativity of your mind to bring the sensation of coldness into your body now.
Very good.
Very good.
Now release the sensation of coldness in your body.
Imagine now that you're standing outside on a warm summer's day.
It's around noon and the sun is beating down on you.
There is no breeze outside and so you're starting to get hotter and hotter.
It's so hot that you're beginning to sweat.
Use the creativity of your mind to bring the sensation of heat into your body now.
Very good.
Now release the sensation of heat in your body.
Recall a time now from your past.
Perhaps from your childhood or another time where you felt and experienced love and joy.
Go back into your memory and recall a time in your past when you felt love and joy.
Bring the emotion of love and joy into your body now.
Very good.
And now release the sensation of love and joy and recall a time in your past where you felt at ease,
Where you felt calm and at ease.
Use the creativity of your mind to recall an experience where you felt ease and bring that experience into your body now.
Very good.
Very good.
Very good.
Now release the sensation of ease and bring your awareness back to the Chittakaash,
To the mind space.
Now you're going to travel back in time.
From the time that you started yoga nidra to the time that you woke up this morning.
Travel back in time,
Hour by hour and recall what you are doing,
Who you were with,
Any feelings that you were having,
Or any thoughts that you were thinking.
Keep moving back hour by hour until you reach the time that you woke up this morning.
Begin going back in time now.
Very good.
Very good.
Very good.
Very good.
Very good.
Very good.
Very good.
Now imagine that you're sitting on a beach on fine white sand looking out into the ocean.
In the distance you see in the horizon a ship sailing on the seas.
There are several seagulls flying around.
You feel very calm and at ease and you lay a blanket down.
You lay down on top of your blanket and feel a cool breeze on your cheeks and on your eyelashes.
Gently you close your eyelids and you gaze into the mind space.
As you gaze inward,
Imagine that you have a giant red marker.
In the space of your mind,
Write as quickly as you can,
I am grounded.
I am grounded.
And now watch those words disappear from your mind.
Imagine now that you're holding a giant orange marker.
In the space of your mind,
Watch yourself as you quickly write,
I am creative.
I am creative.
And now see those words disappear.
Imagine now that you pick up a giant yellow marker and you write,
I am dynamic.
I am dynamic.
Allow those words now to disappear.
See yourself pick up a giant green marker and write in the space of your mind,
I am compassionate.
Allow those words to disappear.
See yourself pick up a giant blue marker and write,
I embrace my inner voice.
I embrace my inner voice.
Watch as those words fade and imagine that you're picking up a giant indigo marker.
Write in the space of your mind,
I am the well-wisher of all beings.
I am the well-wisher of all beings.
And now watch those words as they disappear.
See yourself pick up a violet marker and write,
I am whole.
I am whole.
Imagine now that those words disappear from the space of your mind.
Gently bring your awareness back to the Chittacosh as you gaze into the center of the forehead.
Visualize these objects as I say them.
Visualize these objects with as much color,
Imagination and feeling as you can.
Allow your mind to move with my voice,
Visualizing each object as I say it.
Imagine an eagle soaring.
Imagine a pink cloud.
A raindrop.
A snowflake.
A flickering candle flame.
A valley of flowers.
A sunrise.
A golden spider web.
An autumn leaf.
A silver crescent moon.
A purple triangle.
A six-pointed star.
A red coffee mug.
A teacup.
A fluffy cloud.
A wispy cloud.
A ringing bell.
A snow leopard gazing.
A snow-capped mountain.
A mountain stream.
A starry night.
A sailboat.
A flag.
A ladybug.
A fork.
A spoon.
A pink tulip.
An elephant walking.
A baby sleeping.
A zebra running.
A glass of water.
The infinite ocean.
A green jungle.
A pine tree.
A maple tree.
A pine cone.
A blade of grass.
A kitten meowing.
A window.
A door.
A lake.
A mirror.
See yourself in the mirror.
See yourself in the mirror.
See yourself in the mirror.
Very good now.
Gaze back into the third eye,
The Chitakash,
The center of the forehead.
As you gaze inward,
See the dark fastness of your mind.
Try not to let any thoughts enter your mind as you gaze inward.
Notice if any forms or shapes or colors or emotions or thoughts that pop up from your subconscious mind.
Notice what they are and then let them go.
Continue gazing inward and see what arises now.
Thank you.
Very good now.
As you gaze into the Chitakash,
Into the mind space,
Mentally repeat your intention again to yourself three times.
Now we conclude the practice of Yogenidra,
The art of conscious relaxation.
Bring your awareness back to your body.
Begin to feel your fingers and move each of your fingers one at a time.
Begin to feel and move each of your toes one at a time.
Gently roll your ankles and your wrists around in circles.
Gently move your head from side to side.
Slowly reach your left arm above your head.
Reach your right arm above your head.
Stretch your arms and stretch your fingers.
Now point your toes away from your fingers.
Bend your left knee,
Bring the sole of your left foot on the earth.
And gently roll over to the right side with your left palm in front of your body on the earth.
Notice if your heart rate feels slower,
If your mind feels more at ease,
And if your breath feels slower.
Gently press your left palm into the earth and come back to a seated upright position,
Blinking the eyelids open.
You have concluded the practice of Yogenidra.
Have a restful day.
Namaste.
4.5 (28)
Recent Reviews
Aurian
March 28, 2021
Unreal. A perfect meditation for healing when I was hiding in bed sick. Thank you.
Maureen
March 26, 2021
Thank you 🙏 grieving the loss of my dear dog and this helped me rest.💚