Yog Nidra For Relaxation

Yoga nidra: your sweet, slow reboot

Not sleep. Not meditation. Not exercise. Just… being held by stillness. Yoga Nidra — The Art of Conscious Relaxation

Yoga Nidra (pronounced “Yoga Nee-drah”) literally means “yogic sleep”. But don’t get confused — you don’t actually fall asleep. Instead, you enter a deep state of conscious relaxation — somewhere between wakefulness and sleep.

What it does: Calms the nervous system. Reduces stress, anxiety, and insomnia. Boosts mental clarity & emotional balance. Supports healing — physical, mental, emotional.

Transcript

Namaskar. Get ready for the practice of Yoga Nidra. Lie down in a comfortable position on your bed or on your mat. Now gently close your eyes. Take a deep inhale from both the nostrils and gently out from both the nostrils. Let your body sink into the floor. If you want to make any adjustments in your body, You can do that right now. Take your feet wider than your hips, Allow your feet to flop to the sides, Palms a little away from the hips, Allowing your armpits to breathe. Make sure you're warm enough throughout your practice. Relax your shoulders, Arms, Hips, Your back. If you want, You can lift up your head and move your head a couple of times to release any tight spots from the back of your neck, Just for the entire duration of the practice. If you feel any tension or tight spots in any part of your body, Take your awareness to that body part and consciously relax the body part. It is best that you remain still during the practice of Yoga Nidra. If you feel uncomfortable during the practice, You can change your position. It is natural to flow in and out of conscious hearing during this practice. Today is the experience meant for you, There is no way to do this right or wrong. You are in safe and protected space. Stay awake by listening to the sound of my voice, If it starts wandering which is natural, Just come back to the sound of my voice. Now say to yourself, I am practicing Yoga Nidra, I am awake and I will remain awake till the end of the practice and you will come out of the practice when I ask you to do so. The practice of Yoga Nidra starts now. Now gently bring your awareness towards the sounds, The different different sounds which are coming from outside of this room. Try to hear to the most distant sound without straining your ears. Now gently move your awareness inside this room, Try to listen to the voices or sounds which are coming inside this room. Now gently try to listen to the sound of your breath, Sound of your breath flowing freely between your nostrils. Now visualize yourself in this room, Visualize the four walls of this room, The ceiling, Floor, Walls, Visualize your position in the room, Your body lying on the mat, The parts of your body touching the mat, Your clothes, Your hair, The back side of your entire body. Become aware of your natural breath, Become aware of your natural and spontaneous breath that move in and out of your body without any effort. The natural breath flows in through both, Notice the feeling of breath as it comes in. Now gently we are going to start systematic journey of the awareness throughout the body. Move your awareness to the different parts of the body as soon as you hear them named. We are going to start from the right side of your body. Bring your awareness towards the right hand, First finger, Second finger, Third finger and the palm of the right hand, Back of the right hand, Wrist, Forearm, Shoulder, Right. Now gently move to the side of your body, Finger, Second finger, Third finger and right shoulder blade, Right, Left, Left, Temporal bone, Right mouth, Chin, Jaw, Throat. Your breathing is normal and spontaneous without any effort. The abdomen is expanding. Start to count your breath. Become aware of your physical body. Your body is relaxed and lying on the parts of your body, Lying on the floor. And gently take your awareness to all the points that are touching the floor. Back, Shoulder blades, Arms, Hands. Now gently shift your awareness, Your attention to the sounds within this room. The sounds of your breath. Sounds around your mat. Move your attention to the sounds which are coming from outside of this room. Those sounds which can hear easily without straining your ears. Shift your awareness back to the room and visualize the room. Imagine where you are in the room and the other objects which are around you. Lie down quietly until you feel ready to move. Take your time. There is no hurry. When you are sure that you are fully awake, Then bend your knees and roll over to the right side. Revisiting your practice. Feeling safe, Secure, Calm in any comfortable posture. Now once you are fully aware of your surroundings and you are in a seated position. We are going to complete our practice with a single chant of OM. So gently take deep inhale through the nostrils. Place your palms on your eyes. Move your eyes into circular motion for three times. Move your eyes and take lock. One, Two and three. Now mindfully bring your both palms in front of your heart center into Namaste. Gently you are going to take deep inhale and mindfully with the exhalation you can open up your eyes and your palms. Thank you so much. The practice of Yoga Netra is now complete.