Welcome to Yoga Nidra,
Nature Visualization III.
Brought to you by Planet and Peace of Mind by the Athenaeum Collection.
Let's prepare for yoga nidra.
Go ahead and lie down.
Let your back meet the floor as you find savasana.
Allow the body to be straight from head to toe.
If possible,
Allow the legs to remain slightly apart and allow the arms to be comfortably away from the body.
Placing the palms of the hands upward.
Adjust everything,
Your body,
Position,
And clothes,
Until you are completely comfortable.
During yoga nidra,
There should be no physical movement.
Close your eyes and keep them 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.
This practice is designed to help you become aware of relaxation throughout your body.
It is not required to make movements or deliberately relax your muscles.
Simply allow yourself to become aware of the feeling of relaxation.
You may recognize this as the feeling you experience just before sleep.
When relaxation becomes deep,
But sleep does not come.
Focus on attempting to stay completely awake.
During this relaxation.
This is very important.
Affirm to yourself now that you will not fall asleep.
Say to yourself.
I will not sleep.
I will remain awake throughout the practice.
During Yoga Nidra,
You are operating on the basis of hearing and awareness.
And the only important thing is to follow the voice of the instructor.
Do not try to intellectualize or analyze the instructions,
As this will disrupt your state of mental relaxation.
Allow yourself to follow the voice with total attention and feeling.
And if thoughts come to disrupt you from time to time,
Do not worry,
But continue the practice.
Allow yourself to be 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.
Aum complete stillness,
And complete awareness of the whole body.
Again.
Aum 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.
Set an intention for this meditation.
Select a very simple resolve or intention.
Allow it to be a short,
Positive statement in simple language.
State your intention three times with awareness,
Feeling,
And emphasis.
Allow it to come to you naturally.
Develop your intention.
The resolve you make during Yoga Nidra is bound to come true in your life.
We now begin our rotation of consciousness,
Rotation of awareness,
By journeying through the different parts of the physical body.
As quickly as possible,
Allow your awareness to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of your body.
Keep yourself alert,
But do not linger or 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 wrist.
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 foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
5th toe.
Become aware of the left hand thumb.
The second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The rest.
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.
Fifth toe.
Now to the back.
Become aware of the right shoulder.
The right shoulder blade.
The left shoulder.
The left shoulder blade.
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 upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The navel.
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 front and back 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 the room that you're in.
Visualize this in your mind.
Become aware of your breath.
Feel your breath flow in and out of the lungs.
Allow the rhythm of your breath to be natural.
The breath is natural.
Automatic.
You're not doing it.
There is no effort.
Maintain awareness of your breath.
Continue.
Completely aware of the breath.
Now concentrate your awareness on the movement of your abdominal area.
Concentrate on your abdominal movements.
Your abdomen is rising and falling slightly with the breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Go on practicing,
But be sure that you are aware.
Now start counting your breaths backwards from 27 to 1.
Just like this.
27,
Abdomen rising.
27.
Abdomen falling.
26,
Abdomen rising.
26,
Abdomen falling.
25,
Abdomen rising,
25,
Abdomen 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're counting.
Continue counting from 27 to 1.
Keep home with the practice.
No mistakes.
Thanks.
Now stop your counting of abdominal breath and shift attention to the chest.
Please shift your attention to the chest.
Your chest is rising and falling slightly with each and every breath.
Become more aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 1.
The same way as before.
27.
Chest rising.
27.
Chest Falling 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.
No mistakes.
If you make a mistake,
You must go back to start again.
Starting back at 27.
Continue counting 27 to 1.
Keeping with the practice.
Counting and awareness,
Awareness and counting.
Cease your counting of chest breaths.
And move your awareness to the throat.
Please move your awareness to the throat.
Become aware of your breath moving in and out of the throat.
Become aware of the breath moving in and out of your throat.
Concentrate on the movement of breath and start counting backwards from 27 to 1 in the same way as before.
Complete awareness of counting and 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 go now 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 breaths in,
27 breaths out.
Complete awareness,
Please.
Continue counting.
No mistakes.
Keep on with the practice.
Continue.
Allow your counting to subside and move your focus away from your breathing.
We now arrive at visualization.
In this visualization,
A number of different things will be named.
Try to develop a vision of them on all levels,
Feeling,
Awareness,
Emotion,
And imagination as best you can.
Take note of your reaction to these visualizations without passing any judgments.
If you're able to find this vision,
Your relaxation is complete for the time being.
And if you're not able to,
Then allow it to be a cue to continue practicing this relaxation in the future until you can.
Begin to visualize the following.
Wind in your hair.
Wind in your hair.
Wind in your hair.
Sun on your skin.
Sun on your skin.
Sun on your skin.
Clear,
Bright sky.
Clear,
Bright sky.
Clear,
Bright sky.
Sea grapes on the dune.
Sea grapes on the dune.
Sea grapes on the dune.
Purple flowers in the sand.
Purple flowers in the sand.
Purple flowers.
In the sand.
Sandpipers scurrying.
Sandpipers scurrying.
Sandpipers scurrying lifeguard tower lifeguard tower.
Lifeguard tower.
Water lapping the shore.
Water lapping the shore.
Water lapping the shore.
Birds flying across the sky.
Birds flying across the sky.
Birds flying across the sky.
Towering clouds.
Towering clouds.
Towering clouds.
Wind over the water.
Wind over the water.
Wind over the water.
Sun shower drizzling down.
Sun shower drizzling down.
Sun shower drizzling down.
Soft,
Dry towel.
Soft,
Dry towel.
Soft,
Dry towel.
Laughter.
Laughter.
Laughter.
Sunshine through the clouds.
Sunshine through the clouds.
Sunshine through the clouds.
A water bottle.
A water bottle.
A water bottle.
Turquoise waves.
Turquoise waves.
Turquoise waves.
Warm sun on your skin.
Warm sun on your skin.
Warm sun on your skin.
Now is the time to repeat your resolve.
Your intention.
Repeat the same resolve you made at the beginning of the practice.
Do not change it.
Repeat the resolve three times with full awareness and feeling.
Relax all your efforts.
Draw your mind away from internal awareness and outside.
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 stay mentally in your mind.
Aum Repeat.
Aum.
Mentally to yourself two more times.
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.
Start moving your body and stretching.
Take your time.
Do not hurry.
When you are sure that you are wide awake.
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
Thank you for joining us and for taking the time to be here.
