Yoga Nidra For Deep Reset

Yoga Nidra means sleep with a trace of awareness. It brings you into a state of mind in between wakefulness and dream. All you need to do is lay down, close your eyes, and listen. It is recommended to cover yourself with a blanket as you might get cold as you drift deeper and deeper into a state of relaxation.

Transcript

Yoga Nidra is a powerful technique in which you learn to relax consciously.

It is a state of mind in between wakefulness and dream.

We relax the mind by relaxing the body.

In Yoga Nidra,

It is not necessary to concentrate.

Just keep your mind moving from point to point and be aware of the experience.

To get ready for Yoga Nidra,

I invite you to lie down in Shavasana comfortably on your back.

In this position,

The body should be straight from head to toe,

Legs slightly apart,

Arms a little away from the body,

Palms facing up,

Receiving.

Just everything,

Your position,

Clothes and blanket,

Until you are as comfortable as possible.

Your body temperature will likely drop,

So make sure you won't be cold.

Now close your eyes.

Take a deep breath in,

And as you breathe out,

Feel yourself letting go.

Feel the concerns and pressures of the day flow out of you.

Take another full and complete breath,

And as you breathe out,

Feel calmness spreading throughout the body.

Now feel the breath calming down,

Becoming regular and returning to normal.

Become aware of the sounds in the distance.

Become aware of the most distant sounds you can hear.

Let your sense of hearing operate like a radar beam,

Searching out distant sounds and following them for a few seconds.

Move your attention from sound to sound without attempting to identify the source.

Slowly bring your attention to closer sounds,

To outside the space you are in,

And then to sounds inside the space.

Now develop your awareness of this room.

Without opening your eyes,

Visualize the four walls,

The ceiling,

Your body lying down.

See your body lying down on the floor.

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

Awareness of your body lying in perfect stillness.

Become aware of your natural and normal breath,

The spontaneous,

Effortless breath.

Do not try to change the rhythm.

The breathing is natural,

Automatic,

No effort.

Keep watching each and every breath.

Feel the navel rising and falling slightly with every breath.

Follow the natural rhythm of your breath.

I now invite you to make your sankalpa,

Your resolution,

Your intention,

A short positive statement that articulates a heartfelt desire.

If you can't put it into words,

Then try visualizing it.

Your sankalpa is a seed you plant in your mind that grows in your daily life.

Please repeat your sankalpa three times with feeling.

In yoga nidra,

You simply need to follow my voice with attention.

And if you lose track,

Don't worry.

Just return to the practice.

When yoga nidra is over,

You will hear me say,

Hari Om Tat Sat,

To signify that the practice is over,

And then you will have the opportunity to repeat your sankalpa.

Now bring your awareness to the whole body.

Become aware of the body and this space that is occupied by your body.

Body and space.

Become aware of the whole body and the floor.

The whole body in relation to the floor.

And at the same time,

Become aware of the meeting points of the body and the floor.

These are very subtle points between body and floor.

Feel the meeting points between the back of your head and the floor,

Shoulder blades and the floor,

Elbows and floor,

Buttocks and floor.

Calves and floor,

Heels and floor.

Awareness of all the meeting points between the body and the floor.

Awareness of all the meeting points between the body and the floor.

The sensation of all points simultaneously.

Continue feeling these points clearly and distinctly.

Do not sleep.

Continue.

Bring your attention to the eyelids.

Feel the narrow line of meeting between the upper and lower eyelids.

Feel the points where they meet and then the lips.

Your attention on the line between the lips,

The space between the lips,

Back to body and floor,

Between lips,

Eyelids,

Body and floor,

Lips,

Eyelids,

Lips,

Eyelids,

Body and floor.

Lips,

Eyelids,

Body and floor,

Eyelids,

Body and floor.

We now begin rotation of consciousness,

Rotation of awareness by taking a trip through the different parts of the body.

Move your awareness to each body part as I mention it.

Keep the body part in your mind and simultaneously become aware of that part of the body.

The body is still as your awareness travels.

Keep yourself alert but don't concentrate too intensely.

I'm aware of the right hand,

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Become aware of your palm,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right part of the waist,

The right hip,

Right thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

I'm aware of the left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of the hand,

Become aware of your palm,

The back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left part of the waist,

Left hip,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Now to the back,

Become aware of the right shoulder blade,

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,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right ear,

Left ear,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

The tip of the nose,

The upper lip,

Lower lip,

Chin,

Throat,

Right part of the chest,

Left part of the chest,

Middle of the chest,

Navel,

Abdomen,

The whole right leg,

The whole left leg,

Both legs together.

The whole right arm,

The whole left arm,

Both arms together.

The whole back,

Buttocks,

Spine,

Shoulder blades,

The whole front,

Abdomen,

Chest,

The whole back and front together,

The whole body together,

The whole body together.

Please stay awake,

Total awareness,

No sleep,

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 this space.

Visualize this image in your mind.

Now,

Notice the force of gravity pulling your body down against the floor.

The whole weight of your body pressing down against the floor.

Imagine in your mind that the body is becoming very heavy.

Awaken the idea of heaviness in the body.

Gradually feel that the body is becoming heavier and heavier.

The head is becoming heavy.

The right palm is heavy.

The left palm is heavy.

Both arms and the shoulders are heavy.

The back is heavy.

The buttocks and the groin are heavy.

The right thigh is heavy.

The left thigh is heavy.

Both kneecaps are heavy.

Both legs,

Heavy.

Both arms,

Heavy.

The whole head is heavy.

The eyes are heavy.

The lips are heavy.

The whole body is heavy.

Intensify the feeling of heaviness.

Then gradually relax part by part.

Now,

Feel the whole body becoming lighter and lighter.

The head is light.

So light that it can even rise from the floor.

The right and left palms are becoming lighter.

Both arms and shoulders are light.

The right thigh is light.

The left thigh is light.

The heels are light.

The whole body is light and weightless.

When your body becomes weightless,

You feel as if it is rising from the floor.

Now,

Bring your attention to the natural,

Quiet breath.

Become aware of the breath through the nostrils.

The natural breath flows through both nostrils.

Be aware of the breath passing through both nostrils.

Continue your awareness of breathing.

But imagine you are now breathing through alternate nostrils.

In through one nostril and out through the other.

In through one nostril and out the other.

The movement of the breath forming a triangle with its apex in between the eyebrows.

Breathing in through one nostril and out the other.

Continue breathing with awareness.

Total awareness on the breath.

Let go of breathing through alternate nostrils.

Remain aware of the breath only.

Inhaling evenly through both nostrils.

Total awareness.

No sleeping.

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

The space we call Jitakasha.

The dark space you see in front of your closed eyes.

Watch the darkness that you see before you very carefully with detachment.

Do not become involved.

Rest your mind in this warm and friendly darkness.

If anything manifests itself,

For example colors or patterns,

Simply take note of these and continue with your awareness.

If thoughts occur,

Let them come and go,

But continue watching the dark space.

Continue with detached awareness.

Bring your attention to Jitakasha and become aware of waves surging over a large ocean under a dark sky.

The waves symbolize your unconscious.

See the dark sky,

The vast ocean,

And the waves.

Imagine the ocean becoming calm and quiet.

Imagine you're on the surface,

Peacefully floating.

Now allow yourself to sink.

Sink deeper and deeper.

Bring your awareness into the now.

And be sure that you are not sleeping.

A number of different things will now be named.

Try to develop a vision of them on all levels,

With feeling,

Awareness,

Emotion,

Imagination,

As best you can.

Allow them to come to you.

Darkness,

Pink roses,

Waves on the ocean,

Blue sky in the evening,

Dark night,

Tiny shining stars studded in the heavens,

High mountain range with snow-capped peaks,

A ship sailing on the high seas,

White sandy beach,

A forest with tall and dense trees,

A dove,

A galloping horse,

A small hut in the woods,

Burning fire in the bush,

Stormy night,

A full moon,

A mountain stream,

A lonely rock in the mountains,

A big garden of blooming flowers,

The rising sun.

Keep your awareness focused between the eyebrows,

Manjit Akasha.

Visualize a large lake with lotus flowers,

A sailing boat,

People swimming,

A lonely wooden hut in the mountains,

A high mountain with snow-capped peaks,

A quiet evening,

A beautiful sunset,

Birds chirping,

A tiger in the jungle,

An elephant,

A cobra,

The sound of a bell ringing,

Waves on the ocean,

A ship at sail,

A full moon,

A calm and quiet evening,

In a moonlit valley,

A mountain stream,

A refreshing cold bath in the mountain stream,

An experience of exhilaration.

Now,

To complete the practice,

Become aware of the whole body.

Think to yourself,

I am practicing yoga nidra.

Visualize your whole body.

Become aware of your external environment.

Become aware of yourself.

Hari om tatsat.

Take a moment to reflect upon your sankalpa.

Repeat it three times.

Yoga nidra is over.

Become aware of this physical body,

Of its position lying on the floor in shavasana.

Listen to the sound.

Become aware of the space around you.

Then,

When you feel ready,

Move the body.

Have a little stretch if you like.

Open the eyes and sit up,

Taking in your surroundings.

Hari om tatsat.

Yoga nidra is over.

Reviews

Just what I needed to help me take an afternoon nap. Just lovely.

Gentle practice, found it quite pleasant and relaxing. No music or harsh bells 🙏🏻

This is so relaxing that it has become one of my go to lessons. Thank you!