Yoga Nidra - Yogic Sleep

Close your eyes. Join me in this deep relaxation for your body and mind. Step into compleate awarness as together we focus the thoughts in and around the bodily sensations, a place between wakefullness and sleeping. Choose to awaken or drift off at the end.

Transcript

It is time for your yoga nidra.

Make sure that you're warm enough and that you're lying down in a comfortable position.

Maybe pop something underneath your knees or underneath your head.

Try to remain still so that the body and brain can fully relax.

Yoga nidra is a practice of yogic sleep.

I will guide you into a hypnotic state,

A state between consciousness and wakefulness and sleeping.

Try to remain awake,

Listening to the sound of my voice.

We will move your awareness around your body and around your bodily sensations,

Emotions and images.

Try not to concentrate too intensely as this will inhibit your ability to relax.

Trust that during this meditation,

You will absorb everything you need and leave what you don't.

And if you get distracted,

Simply come back to the sound of my voice.

Bring your attention to your sense of hearing.

Without straining,

Invite in all of the sounds.

Everything you can hear,

Radiate your sense of hearing outward.

Focus your attention to the furthest sound away you can hear.

Follow that sound for a moment.

Bring your sense of hearing a little closer.

Bring it a little closer.

As you bring it closer,

Become now aware of the sounds inside the room that you are in.

Bring it even closer to the sounds of your body and your breath.

Visualize the room that you are in.

Where are you lying,

On the floor or on your bed?

What are the light fittings in the room?

What does it feel like to be in this space?

What furnishings are in the room?

Become aware of where your body is lying.

Where is your body in the room?

Bring your awareness now to your breath,

Neutral and spontaneous,

In and out of both nostrils.

Feel the natural way that you are breathing.

Become aware of the coolness of the inhale as it draws in the nostrils.

Feel the coolness of the inhale on your tonsils,

The back of your throat,

Your lungs.

Now feel the warmth of your exhale as it comes back out your nostrils.

Feel the warmth of your exhale on your upper lip,

A natural breath in and out of your nostrils.

Allow the breath now to become longer and slower.

Long slow inhale,

Long slow exhale.

Make your next exhale even slower and pause at the end.

Slowly inhale,

Slower exhale,

Little pause at the end.

Slow inhale,

Really slow exhale,

Nice and slow.

Let all the air leave the body and pause.

Pause until you feel the sensation,

The urge to breathe in and let the air bubble inside calmly.

Long slow and deep,

Deliberate breaths in and out.

Continue to pause in the space of no breath.

Do this for a few moments until you hear the sound of my voice again.

Now go back to your normal breathing.

No control,

Relax,

Let it go.

Your yoga nidra starts now.

At this moment make your sankalpa,

Your resolve,

Your intention.

Find it clearly in your mind three times.

Repeat this in your mind's eye after me.

I am practicing yoga nidra.

I am awake and relaxed.

Now move your awareness around your body.

When I say a part of your body,

Move your attention there and when I say the next part,

Move on.

Your right thumb,

Your right index finger,

Your right middle finger,

Your right ring finger,

Your right baby finger,

Your right palm,

Your whole right hand,

Your right wrist,

Your right forearm,

Your right elbow,

Your right bicep,

Your right tricep,

Your right shoulder,

Your whole right arm,

Your left thumb,

Your left index finger,

Your left middle finger,

Your left ring finger,

Your left baby finger,

Your left palm,

Your whole left hand,

Your left wrist,

Your left forearm,

Your left elbow,

Your left bicep,

Your left tricep,

Your left shoulder,

Your whole left arm,

Your right big toe,

Your right second toe,

Your right third toe,

Your right fourth toe,

Your right baby toe,

The top of your right foot,

Your right ankle,

Your right shin,

Your right knee,

Your right quadricep muscles,

Your right leg,

Your left big toe,

Your left second toe,

Your left third toe,

Your left fourth toe,

Your left baby toe,

The top of your left foot,

Your left ankle,

Your left shin,

Your left knee,

Your left quadriceps,

Your whole left leg,

The sole of your right foot,

The sole of your left foot,

Your right heel,

Your left heel,

Your right calf muscle,

Your left calf muscle,

The back of your right knee,

The back of your left knee,

Your right thigh,

Your left thigh,

Your right buttock,

Your left buttock,

Your pelvis,

Your lower back,

Your mid-back,

Your upper back,

Your shoulder blades,

The nape of your neck,

The back of your head,

Your scalp,

Your forehead,

Your right eyebrow,

Your left eyebrow,

Your right eyeball,

Your left eyeball,

Your right cheekbone,

Your left cheekbone,

Your right ear,

Your left ear,

Your right nostril,

Your left nostril,

Your nose,

Your upper lip,

Your lower lip,

Your tongue in your mouth,

Your jaw,

Your chin,

Your throat,

Your right collarbone,

Your left collarbone,

Your breastbone,

Your stomach,

Your belly button,

Your low abdomen,

Your right hipbone,

Your left hipbone,

Your right arm,

Your whole left arm,

Your whole right leg,

Your whole left leg,

Your head,

Your torso,

Your whole body,

Your whole body,

Your whole body.

Become aware of the sensation of a lightness in your body.

Begin to feel as if you are floating.

You can imagine your body floating away from the floor or from the bed,

Getting lighter and lighter.

And now awaken the sensation of heaviness.

Feel as if your body is sinking into the thing beneath you,

Enveloping your body,

Wrapping it around.

Awake the sensation of heaviness in your body.

Let that go.

Awaken the sensation of cold in your body.

Experience the sensation of cold permeating through your extremities.

Awaken the sense of cold in your body.

And now the sensation of heat begins to wash over you.

Awaken the sensation of heat in your body,

Surrounding you,

Enveloping you,

Holding you.

Awaken the sensation of heat in your body.

Let that go.

Bring your awareness to a sensation of stress.

Don't focus on the thing.

Focus on the sensation,

The feeling of stress in your body.

Awaken the feeling of stress.

Let that go.

Now come to a feeling of calm.

Awaken the feeling of calm in your body.

Find yourself fully calm,

Relaxed and awake.

Come now to your inner space.

I'd like you to imagine a movie theater screen on your eyelids.

As I say the following words,

Let an image or feeling come up.

And as soon as I say the next word,

Let that image go and create a new one.

Sand beneath your toes.

Sunrise.

Roses.

A garden path.

Sun showers.

New grass.

Hands holding.

A comfortable bed.

A tall tree.

A lookout.

Waves crashing.

Your favorite food.

A full moon.

An open fire.

A long lost friend.

Puppies playing.

Rainbow.

Warm embrace.

Church bells.

Laughing friends.

The sound of my voice.

Your body on the floor.

Repeat your sound kalpa in your mind mentally.

Three times.

Come back to the feeling of breath in your body.

In and out through your nostrils.

Become aware of your body lying on the floor relaxed.

Feel the vessel that is your skin.

Feel all of the things that are touching your skin.

The clothes,

Blankets,

Props,

Mats.

Feel the weight of your body touching the floor,

The bed or the couch.

Do not open your eyes just yet.

Make a decision.

If it's time to sleep,

To allow my voice to fade to the background and go and dream restfully.

If you're ready to come back into your day,

Visualize the room.

Visualize it in exquisite detail.

What is surrounding you?

Imagine where you are in the room.

What are the other objects?

Lay quietly and imagine all of the details.

Begin to breathe a little deeper.

Keep your eyes closed.

Or if at this moment you'd like to let a little fraction of light in,

Please do.

Begin to move slowly,

Hands and feet.

Take your time.

There is no rush.

When you feel ready,

Ensure that you are fully awake.

Please roll over to your right hand side.

Stay.

Breathe.

Let a little more light into your eyes.

Blink a couple of times.

And when you're ready,

Come up to a seat with your eyes downcast or still slightly shut.

Bring your palms to the center of your chest.

Anjali mudra,

Your symbol of gratitude.

Bow into yourself.

Your yoga nidra is now complete.

Shanti.

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