Yoga Nidra - 35-Minute Deep Relaxation

Yoga Nidra or yogic sleep as it is commonly known is an immensely powerful meditation technique. The practice not only helps to calm the mind and reduce stress, but it also transcends the listener into a state of deep relaxation and rest. In this practice, you will be guided through breath work to help you become more present, a body scan to calm the nervous system, and sensory stimulation and visualization to spark creativity. Comfy clothes are very much encouraged. Written & read by: Nikki

Transcript

Come to make your way into Shavasana,

Lying on your back.

Take a moment to make yourself as comfortable as possible.

Use any props you have available to support your body.

Maybe cover yourself with a blanket.

Make sure the spine is straight.

Things are relaxed.

The arms are alongside the body with the palms facing up.

Allow your eyes to close and keep them closed until the practice has ended.

During Yoga Nidra there should be no physical movement so be sure to be comfortable.

Take a deep breath and as you breathe out imagine letting go of all that was happening before this moment.

There is nowhere else to be and nothing else to do but be here now.

If the mind becomes overactive with thoughts just come back to the sound of my voice.

In this practice you are functioning at a level of hearing and awareness.

The only thing required of you is to follow my voice.

Try not to analyze any of the instructions because this will interfere with your mental relaxation.

Simply follow my voice with attention and feeling.

Don't try to relax.

Simply allow the feeling of relaxation to come to you.

Create stillness and complete awareness of the whole body.

Awareness of 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.

Practice of Yoga Nidra begins now.

Become aware of any sounds you can hear in this moment.

Only what you can hear without strain.

Allow your sense of hearing to radiate outward.

Begin to focus on the most distant sounds.

Searching out these distant sounds and following them for a few moments.

Move your attention from sound to sound without labeling the source.

Simply bring your attention to closer sounds,

To sounds outside of your home,

To sounds inside your home,

And to sounds inside the room you are lying in.

Without opening your eyes,

Visualize the four walls of the room you are in.

The ceiling,

The floor,

Your body lying on the floor.

Visualize your body lying on the floor,

The position of your body,

Your clothes,

Your hair,

Your face.

Become aware of the existence of your physical body lying on the floor.

Become aware of your breath.

Feel the flow of your breath in and out of your lungs.

Do not try to change the rhythm.

Breathing is natural,

Automatic.

You are not doing it.

There is no effort.

Maintain complete awareness of your breath.

Observe how the natural breath flows in through both nostrils.

Notice the feeling of the breath as it comes in and out of your nostrils.

There is a sense of coolness as you inhale the breath.

Follow this feeling into your nose,

To the back of your throat,

And deep into the lungs.

Now feel how there is a sense of warmth as you exhale the breath.

Feel this warmth on your upper lip as you breathe out.

Natural breath flows through both nostrils during the inhale and during the exhale.

Allow your breath to become longer and slower.

Take a long,

Slow inhalation,

Followed by a longer,

Slower exhalation.

Make your exhale even slower.

Notice a slight pause after the exhale.

Slow inhale.

Even slower exhale and pause.

Notice if you have an urge to take a breath.

See if you can relax and hold the breath even longer during that pause.

When you need to inhale,

Please do so.

Long,

Slow inhale.

Longer,

Slower exhale.

And then pause where the body is neither breathing in nor out.

Please continue breathing in this way.

Now concentrate your awareness on the movement of your navel.

Concentrate on the navel's movements.

Your navel is rising and falling with every breath.

With each and every breath,

The belly expands and the belly contracts.

Concentrate on this movement and in synchronization with your breath.

Continue breathing this way with awareness to the breath and to the movement.

Now go back to the natural,

Easy breath,

Releasing any and all control of the inhalations or exhalations.

Breathe naturally.

Remind yourself that you are practicing yoga nidra.

Repeat to yourself,

I am practicing yoga nidra.

I am awake and relaxed.

This moment you should set your intention.

The intention should be a short,

Positive statement in simple language.

Try to discover more naturally.

Please silently repeat your intention with awareness three times.

The intention you make during yoga nidra plants a seed in your mind to bring about transformation and healing.

We will now begin a journey of sensory awareness throughout the body.

You will move your awareness to different parts of your body as soon as you hear them named.

Please say the name of the part to yourself and feel that part of your body relax.

We will begin on the right side.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Right heel.

Right sole of the foot.

Top of the foot.

Right ankle.

Right calf.

Right knee.

Right thigh.

Right hip.

Right side ribs.

Right armpit.

Right shoulder.

Right upper arm.

Elbow.

Forearm.

Right wrist.

Back of the hand.

Palm of the hand.

Right hand's thumb is relaxed.

Second finger.

Third finger.

Fourth finger.

Middle finger.

Whole right leg.

Whole right arm.

Whole right side of the body is relaxed.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Left heel.

Left sole of the foot.

Top of the foot.

Left ankle.

Calf.

Left knee.

Left thigh.

Left hip.

Left side ribs.

Left armpit.

Left shoulder.

Left upper arm.

Elbow.

Forearm.

Wrist.

Back of the hand.

Palm of the hand.

Left hand thumb is relaxed.

Second finger.

Third finger.

Fourth finger.

Little finger.

Whole left leg.

Whole left arm.

Whole left side of the body is relaxed.

Right buttock.

Left buttock.

Lower back.

Mid back.

Upper back.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Right ear.

Left ear.

Roof of the mouth.

Throat is relaxed.

Right collarbone.

Left collarbone.

Right side of the chest.

Left side of the chest.

Center of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Pelvis is relaxed.

Whole spine is relaxed.

Whole head is relaxed.

Whole right arm.

Whole left arm.

Both arms together are completely relaxed.

Whole right leg.

Whole left leg.

Both legs together relax even more.

Whole front body.

Whole back body.

Be aware of the whole body.

Whole body being relaxed.

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 and relaxed on the floor.

Now imagine the whole body becoming light.

As though your body was a balloon and could float away from the floor toward the ceiling.

The head is light and weightless.

The limbs are light and weightless.

The torso is light and weightless.

The whole body is light and weightless.

You are rising higher and higher away from the floor.

Now imagine your body becoming heavy.

Feel the heaviness in all parts of the body.

Each part is becoming heavier and heavier and heavier.

As if the body is sinking down into the floor.

The head is heavy,

The limbs are heavy,

The torso is heavy,

The whole body is heavy.

So heavy it is sinking down into the floor.

When we can experience of cold in the body,

Imagine being outside in winter and immersing yourself in the cold ocean water.

Feel the coolness slowly rise up the feet as you keep walking into the ocean.

Rising to the calves,

To the thighs,

To the hips,

Coldness in the torso,

Up the arms and the chest,

All the way up to the neck.

The whole body is completely covered in the freezing cold water.

Imagine yourself mindfully and slowly stepping out of this ocean.

Allow warmth to start to wash over you.

Imagine standing in the sunshine.

A warm rays of sun beaming down on you.

Feel the warmth on your face,

On your shoulders,

Your chest.

The warmth on your torso,

Your abdomen,

Your arms,

Your legs.

Feel the warmth wash over you.

The whole body warmed with the glowing rays of the sun.

Withdraw your mind and concentrate on the space in front of your closed eyes.

Softening through the forehead,

Relaxing the eyes and face.

Imagine before you a transparent screen through which you can see infinite space.

A space that expands as far as the eyes can see.

Concentrate on this dark space and become aware of any images,

Any colors,

Any objects that may manifest.

Whatever you see is a manifesting state of your mind.

Continue awareness of the space.

Do not become involved.

Practice detached awareness only.

Following my voice,

I will name off various things.

Allow your imagination to bring forth the image or feeling.

Just allowing it to naturally arise.

Burning candle,

A burning candle.

Snow-covered mountains,

Snow-covered mountains.

A cozy bed,

A cozy bed.

Full moon,

A full moon.

Your reflection in a mirror,

Your reflection in a mirror.

Fog over a lake,

Fog over a lake.

A tall tree,

A tall tree.

Cool,

Clear water,

Cool,

Clear water.

A warm embrace,

A warm embrace.

A hummingbird hovering in the air,

A hummingbird hovering in the air.

A vibrant sunset,

A vibrant sunset.

Taking a deep breath,

Taking a deep breath.

A raindrop on a leaf,

A raindrop on a leaf.

A path in the forest,

A path in the forest.

The sound of my voice,

The sound of my voice.

Your body lying on the floor,

Your body lying on the floor.

It contracts all efforts.

Draw your mind outside and become aware of your breathing.

Become aware of the natural breath.

Slowly rise and contract.

Awareness of the whole body and awareness of the whole body 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 your head down to the tips of your toes.

And say mentally in your mind,

Om.

Repeat,

Om.

Say mentally to yourself twice more.

Be aware of the floor and the position of your body lying on the floor.

Feel all the parts that connect to the floor.

Your heels,

Your buttocks,

Your shoulders,

Your arms,

Your head.

Visualize the room you are in.

Become aware of your surroundings.

Imagining all the objects or things around you in this room.

Visualize the four walls,

Ceiling,

Floor which you are lying on.

Start to notice some sounds around you.

Keeping your eyes closed,

Start moving your body.

Pushing the thumb on your four fingers,

Wiggling the toes,

Swallowing.

Start moving your body and stretching yourself very mindfully.

Please take your time,

Do not hurry.

And when you are sure that you are wide awake,

Slowly,

Very slowly begin to sit up and open your eyes.

Practice of Yoga Nidra is now complete.

Hari Om Tat Sa.

Reviews

That was awesome Nikki, I loved it❤️