Yoga Nidra For Complete Relaxation

A gentle and nurturing journey into a deep yogic "sleep" through the practice and art of listening with intention. Your body and breath will be invited to be fully present and aware of complete relaxation as you honour your beautiful spirit.

Transcript

Welcome to the practice of yoga,

Nidra essential relaxation into deep sleep or manifesting your intentions around desire,

Joy,

Love and connection.

Take a nice big breath,

Feeling of your whole body.

And then as you exhale,

Release a sound or a sigh.

Prepare now to practice lying flat on your back,

On the floor or on your bed.

Your body should be nice and straight from head to toe,

Legs slightly apart and arms are slightly away from your body,

The palms of your hand turning upwards as if to receive,

To surrender.

Just adjust everything as you need,

Your body position,

Your clothes,

Whatever might distract you from your practice of yoga,

Or the nidra be completely comfortable.

So during the practice there should be no physical movement,

Just receiving,

Listening relaxing deeply.

Now close your eyes and keep them closed until the very end of our practice.

Continue now to take another deep breath in and sigh it out if that feels good for you or maybe just gently let the breath move from your body outward and continue taking some nice deep breaths until you feel more and more relaxed and ready to enjoy the sensual practice of yoga nidra.

As you begin to take your breaths in just envision light moving into your body maybe a sense of pleasure and joy by taking the time for relaxation just for you and feel everything else melt away.

There's nowhere else you need to be nothing else that requires your attention but this moment just for you.

So you'll begin to develop the feeling of relaxation throughout your whole body and you don't need to make any movements at all just an awareness of the different parts of your body the different sensations and the experience just as it is.

So that feeling just before you fall asleep is the intention of this practice.

It's natural to want to fall asleep and perhaps fall all the way to sleep and that's okay but do your best to tell yourself that you're practicing yoga nidra and you should do your best to keep yourself completely awake so that your resolutions your intentions will manifest themselves in your life.

Repeat to yourself in your mind I will not sleep I will remain awake throughout the whole practice.

So during yoga nidra you're functioning on the levels of hearing and awareness the only important thing is to follow the sound of my voice.

You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation.

Just follow my voice the total attention and feeling and if thoughts do come to disturb you from time to time don't worry just continue on the practice.

No room for frustrations or judgments just simply an accepting loving voice.

Now begin to 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.

Complete stillness and complete awareness of the whole body.

Again the mantra.

Continue your awareness of the whole body the whole body the whole body becoming aware of the fact that you're going to practice yoga nidra and repeat to yourself I am aware but I am going to practice yoga nidra I'm aware I am I am aware and in this moment make your resolve your intention your deepest desire see if you can take the time to discover it naturally whatever arises in this moment that you need that you'd like to attract experience transform pleasure in the body and as your intention opens up to you you can say to yourself in your mind in a short positive statement in very basic language stated three times with complete awareness maybe it sounds like I attract pure love into my life I give and receive love unconditionally I am a sensual sexual being and I attract the partner for me I am fearless I am deeply at peace in this moment as you repeat this mantra or this resolve in your mind use feeling deep awareness and emphasis on the meaningful words these words carry great vibration powerful vibration to help create this as your reality we will now begin rotation of consciousness rotation of awareness by taking a journey through the different parts of the body as quickly as possible the awareness is to go from part to part perhaps you'd like to repeat the part in your mind and simultaneously become aware of that part of the body and keep yourself alert but don't concentrate too intently 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 lower arm elbow the upper arm the shoulder armpit the right waist 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 fifth toe become aware of the left hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand the wrist the lower arm 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 left foot the big toe second toe third toe fourth toe fifth 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 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 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 middle of the chest the navel the abdomen now 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 back in the front together the whole of the head the whole body together the whole body together the whole body together remain awake with total awareness no sleeping no movement the whole body on the floor or on your bed becoming aware of your whole body lying down your body is lying down relaxed see your body lying perfectly still on the floor or on your bed in this room visualize this image in your mind this room develop an awareness for the floor the walls the ceiling the whole body lying still and relaxed surrendered become aware of your breath become aware of your breath and feel the flow of your breath in and out of your lungs you don't need to change the rhythm just breathing in natural automatic with no effort your breath is just a little bit more natural your breath is breathing your body with no effort and maintain this awareness of your breath complete awareness now concentrate your awareness on the movement of your navel area concentrate on your belly rising and falling concentrate on the movements of your navel your belly is rising and falling slightly with every breath with each and every breath it expands and contracts concentrate on this movement and synchronization with your breath go on practicing but be sure that you're staying aware now start counting your breath backwards from 27 to 1 like this 27 belly rises 27 belly falls 26 belly rising 26 belly falling 25 navel rises 25 navel falls and so on carry on and say the words and numbers mentally to yourself as you count your breath and be sure that you're not making a mistake and if you do start back at 27 and continue again the total awareness that you are counting from 27 to 1 keep up with the practice no mistakes you you you now stop your counting of the belly breath and shift your attention to the chest shift your awareness to the chest rising and falling slightly with each and every breath and become aware of this rising and falling continue concentrating on the movement of the chest and count backwards from 27 to 1 just like before total awareness no mistakes concentrate from 27 to 1 27 chest rising 27 chest falling 26 chest rising 26 chest falling and so on again repeat the words and numbers mentally to yourself as you count carry on counting with awareness focused awareness and attention ah Allow your concentration on the rising and falling of your chest to stop and move your awareness upward into your throat.

Become aware of your breath moving in and out the back of your throat.

Concentrate on this movement and start counting backwards from 27 to 1 in just the same way as before.

Complete awareness,

No sleeping,

Just total awareness that you are counting.

Continue counting your breaths in your throat.

Now move your awareness to the nostrils,

Becoming aware of the breath moving in and out of the nostrils.

Concentrate on the movement in and out,

Counting again,

You know it well now.

27 breathing in,

27 breathing out with complete awareness.

No mistakes and keep on the practice.

Continue.

You can stop your counting now,

Leaving your breathing as we come to visualization.

I'll name a number of different things and you should try to develop a vision of them on all levels,

Feeling,

Awareness,

Emotion and imagination as best you can.

Hold your attention and explore this vision in your relaxation.

Burning candle,

Burning candle,

Burning candle,

Endless desert,

Endless desert,

Endless desert,

Egyptian pyramid,

Egyptian pyramid,

Egyptian pyramid,

Torrential rain,

Torrential rain,

Torrential rain.

Snow capped mountains,

Snow capped mountains,

Snow capped mountains,

Greek temple at sunrise,

Greek temple at sunrise,

Greek temple at sunrise,

Birds flying across the sunset,

Birds flying across the sunset,

Birds flying across the sunset,

Red clouds drifting,

Red clouds drifting,

Red clouds drifting,

Across above a church,

Across above a church,

Across above a church.

Stars at night,

Stars at night,

Stars at night,

Full moon,

Full moon,

Full moon,

Wind from the sea,

Wind from the sea,

Wind from the sea,

Waves breaking on a deserted beach,

Waves breaking on a deserted beach,

The restless sea,

Eternal,

Restless sea,

Eternal,

Restless sea,

Waves breaking on a deserted beach.

Now is the time to repeat your resolve,

The intention that you made at the beginning of the practice.

Recall that now and don't change it.

And repeat your intention.

Repeat your resolve three times with full awareness,

Full feeling.

And as you relax all efforts in the practice,

Draw your mind outside and become aware of your breathing.

Become aware of the natural breath,

The rising and falling of your body,

Awareness of the whole body and awareness of breathing.

Your body is lying totally relaxed.

You are breathing quietly and slowly and you develop the awareness of your body from the top of your head to the tips of your toes,

Saying mentally in your mind the mantra.

Perhaps it feels good here to bring in another kind of mantra,

Maybe peace,

Love,

Release.

Whatever feels natural for you in this moment,

Become aware of the floor or the mattress and the position of your body lying down.

Visualize the room around you again and become aware of your surroundings.

Just lie quietly for some time,

Keeping your eyes closed and very slowly start moving your body and stretching yourself.

Slowly.

Please take your time,

Don't hurry.

Just wiggling your fingers and your toes,

Circling your wrists and ankles,

Letting out some sighs on the exhale breath if that feels good.

Reaching your arms up above you onto the floor or bed,

Reaching up through your fingertips,

Stretching down through the tips of your toes.

And after some time when you're sure that you're wide awake,

Sit up slowly,

Keeping your eyes closed as long as you wish.

And from here you can carry on into quiet meditation or you can allow your eyes to open up.

And the practice of yoga nidra is now complete.

Now turn to your inhale breath.

You

Reviews

Artemis, wonderful nidra practice and love the breath work. Thank you so very, very much.

Wow that’s incredible namaste