Yoga Nidra - Blissful Deep Relaxation
Enjoy a 30 minute classical Yoga Nidra spoken by international teacher and author Barbara Kuendig. Dive into a state of deep relaxation and come back complete relaxed and rejuvenated. Discover the bliss and magic of Yoga Nidra. It is said that 30 minutes of Yoga Nidra equal 3-4 hours of sleep.
Transcript
Welcome to the practice of Yoga Nidra.
Please lie down on your back.
The body should be straight from head to toe,
The legs slightly apart,
The arms a little away from the body.
The palms of the hands are turned upwards.
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 worries of the day flow out of you.
Try to stay awake during Yoga Nidra.
Make a resolution to yourself now,
I will remain awake throughout the practice.
During Yoga Nidra you are functioning on the levels of hearing and awareness and the only important thing is to follow the instructions.
Do not analyze the instructions as this will disturb your mental relaxation.
Simply follow the voice with total attention and feeling.
Even if thoughts come to disturb you from time to time,
Let them go and continue the practice.
Allow yourself to become calm and steady.
Now bring about a feeling of inner relaxation in the whole body.
Meditate 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.
Complete stillness and complete awareness of the whole body.
Continue your awareness of the whole body.
The whole body.
The whole body.
At this moment you should make your resolve.
The resolve has to be very simple.
Try to discover one naturally.
It should be a short positive statement in simple language.
Repeat your resolve three times with awareness,
Feeling and emphasis.
The resolve you make during Yoga Nidra is bound to come true in your life.
Now begin rotation of consciousness,
Rotation of awareness by taking a trip through the different parts of the body.
Your awareness is to go from part to part as quickly as possible.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Keep yourself alert,
Do not concentrate too intensely.
Become aware of the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The knee cap,
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,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The knee cap,
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 go 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,
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 middle of the 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 back and front 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 this room,
Visualize this image in your mind,
Become aware of your breath,
Feel the flow of your breath in and out of your lungs,
Do not try to change the rhythm,
The breathing is natural,
Automatic,
You are not doing it,
There is no effort,
Maintain awareness of your breath,
Continue complete awareness of breath,
Now concentrate your awareness on the movement of your navel area,
Concentrate on your navel movement,
Your navel is rising and falling slightly with every 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 breath backwards from 27 like this,
27 navel rising,
27 navel falling,
26 navel rising,
26 navel falling,
25 navel rising,
25 navel falling and so on,
Say the numbers mentally to yourself as you count your breath,
If you make a mistake go back to 27 and start again,
Now stop your counting of the navel breath and shift your attention to the chest,
Please shift to the chest,
Your chest is rising and falling slightly with each and every breath,
Become aware of this,
Continue concentrating on the movement of the chest and start counting backwards from 27 in 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 the numbers mentally to yourself as you count,
No mistakes,
If you make a mistake go back to the start again to 27,
Keep on with the practice counting and awareness,
Awareness and counting,
Stop counting and go 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 breathing in,
27 breathing out,
Complete awareness please,
Continue counting,
No mistakes,
Keep on with the practice,
Continue,
Stop your counting and leave your breathing and start visualization,
The symbols of the chakras,
The subtle energy centers of your body will be named,
Try to develop a vision of them on all levels,
Feelings,
Awareness,
Emotion,
Imagination as best you can,
The symbol for Muladhara chakra at the perineum is a red inverted triangle,
A red inverted triangle,
The symbol for Svaristana chakra at the base of the spine is waves on a vast ocean at night,
Waves on a vast ocean at night,
The symbol for Manipura chakra behind the navel is a bright yellow sunflower,
A bright yellow sunflower,
The symbol for Anahata chakra behind the heart is a tiny flame of light on a small lamp,
A tiny flame of light on a small lamp,
The symbol for Vishuddhi chakra at the throat is cold drops of nectar,
Cold drops of nectar,
The symbol for Ajna chakra at the top of the vertebral column is a bright eye,
A bright eye,
The symbol for Sahasrara chakra at the crown of the head is a fireplace with a burning fire,
A fireplace with a burning fire,
Now awaken the feeling of heaviness in your body,
The feeling of heaviness,
Become aware of heaviness in every single part of the body,
You are feeling so heavy that you are sinking into the floor,
Awareness of heaviness,
Awareness of heaviness,
Now awaken the feeling of lightness in your body,
Awaken the feeling of lightness,
The sensation of lightness and weightlessness in all parts of the body,
Your body feels so light that it seems to be floating away from the floor,
Awareness of lightness,
Awareness of lightness,
Now recollect an experience of pain,
Concentrate and try to remember the experience of pain,
Any pain you have experienced in your life,
Mental or physical,
Recollect the feeling of pain,
Now recollect a feeling of pleasure,
Any kind of pleasure,
Physical or mental,
Recollect this feeling and relive it,
Make it vivid,
Awaken the feeling of pleasure,
Now is the time to repeat your resolve,
Repeat the same resolve that you made at the beginning of the practice,
Do not change it,
Repeat the resolve three times with full awareness and feeling,
Relax all efforts,
Draw your mind outside and 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,
Become aware of the floor,
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,
Now start moving your body and stretching yourself,
Please take time,
Do not hurry,
When you're sure that you're wide awake,
Open your eyes and sit up slowly,
Enjoy your fresh and relaxed state.
