Welcome to your practice of Yoga Nidra.
Be undisturbed during the practice.
And silence your phone.
Lie on a stable,
Comfortable surface with a neutral spine and cover yourself with a light cloth or blanket.
Remain warm during your practice.
Rest comfortably on your back.
Make sure your head is in a neutral position and in line with your spine.
Place your arms alongside your body with your fingertips and palms facing up.
Your legs are stretched out.
Let your legs fall gently outwards.
During Yoga Nidra,
Remain calm and relaxed so that both your body and your mind can relax completely.
Now allow your eyes to close and keep them closed until the end of the practice.
Put a light scarf or meditation mask over your eyes for greater comfort.
Yoga Nidra is a dynamic sleep on the threshold between waking and sleeping.
Touching and connecting the subconscious and unconscious dimensions of our mind.
We practice letting go of tension and over-tension up to releasing all tension.
Emotional tension,
Suppressed feelings and emotions are loosened and the emotional structure is calmed down.
Yoga Nidra refreshes the body and the mind.
It relaxes and rejuvenates you.
Stay awake and present by listening to the sound of my voice.
I will ask you to direct your awareness to different parts of your body.
Stay relaxed.
Rest now and become aware of the noise you can hear right now.
Only what you can hear with no effort.
Focus on the farthest sounds that you can hear.
Let your hearing and senses radiate outwards.
Look for distant sounds and follow them for a few moments.
Then move your attention from tone to tone without identifying the source or origin.
Gradually draw your attention to closer sounds.
Sounds outside this building.
Sounds inside this building.
Sounds inside this room.
Be aware of your body and feel the points of contact on the floor.
Feel both your heels touching the ground.
Feel your heels supported by the ground.
Feel the back of your head on the floor.
Shoulder blades and back.
Right hand on the floor.
Left hand.
Right elbow on the floor.
Left elbow.
Your bottom on the floor.
Feel your legs.
Feel your heels on the floor.
Notice your body lying on the floor.
Notice that your body is relaxed and not moving.
Let your breath flow naturally with the exhalation,
Mentally or out loud.
Repeat the mantra OM in your head.
Feel the peace and quiet in the whole body.
With the next exhalation,
Mentally repeat the mantra OM.
Feel the vibration in the whole body.
Feel the whole body.
You are aware that you are now practicing Yoga Nidra.
Stay awake throughout the practice and simply listen to the instructions.
Yoga Nidra is not a concentration,
So stay light in simply directing your attention,
Not concentrating too hard.
Now set your sankalpa.
Form a short positive sentence in the present tense that represents a resolution or intention.
With the sankalpa,
You will change your personality or the direction of your life in a positive way.
This seed that penetrates the conscious mind from the subconscious makes everything in life possible.
Now repeat your resolution silently three times full of trust and confidence.
This resolution is like a seed that you plant in well-prepared soil.
What you set out to do in this way will realize itself in your life.
Now bring your awareness to the different parts of your body.
Your perception should move quickly through your body and not linger.
Consciousness is transformed into life energy,
The prana.
Circling your perception creates an energy band that runs through the entire body,
Refreshing and rejuvenating the entire body.
Please repeat the name of the part of your body silently in your head.
And feel this part of your body,
But don't move.
You can also imagine letting your breath flow through this part of your body.
We start on the right.
Right.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Sixth finger.
Back of hand.
Wrist.
Forearm.
Right elbow.
The upper arm.
Shoulder.
Side of the chest.
Waist.
The right thigh.
The right knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Right.
Back of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
The fifth toe.
Feel the whole right side.
Then come to the left side.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left hand palm.
Back of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Side of the chest.
Waist.
Hip.
Thigh.
Left knee.
Lower leg.
Ankle.
Heel.
Left sole of the foot.
Back of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
The fifth toe.
Feel the whole left side.
Now feel the back of your body.
The right heel.
The left heel.
Right calf.
The left calf.
Right thigh.
Left thigh.
Right buttocks.
Left buttocks.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the head.
The crown of the head.
Feel the whole back of your body.
Now come to the front.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
The center point between the eyebrows.
The center point between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole right arm.
The whole left arm.
Both arms together.
The whole back.
The belly.
The breast.
The whole upper body.
The whole face.
The whole head.
The whole body.
The whole body.
The whole body.
Please stay awake.
Now observe your eyebrow center.
The place between the eyebrows.
And visualize a large space or canvas there.
You stand in front of a large mountain.
A large mountain appears in front of your eyebrow center.
A colorful meadow full of flowers leads to the foot of the mountain.
You walk closer to the mountain.
And see an old heavy golden door shining in the sun.
Small butterflies playfully circle around the sparkling sun.
You open the sparkling door.
Birds sit in the trees chirping.
You open the door and go through into the mountain.
It's cool inside.
A tunnel opens in front of you.
At the end you see a golden light shimmering.
You walk towards the light.
To try to see what is radiating the golden light.
It is very small.
You hear your steps echoing on the solid steps.
You are alone.
You come closer to the light.
And feel the touch of the golden rays of light on your skin.
You intuitively understand that you are contemplating your highest self.
You see a tiny golden egg in the middle of the golden light.
As small as a mustard seed.
Tiny and shiny.
Look at the golden leg.
And feel the touch of the bright rays of light.
Now leave the golden egg and return through the door to the meadow outside.
Feel the warmth of the sun.
Hear the birds chirping.
Remember your resolution.
Your sankalpa.
Repeat your resolution three times carefully.
Full of trust and with firm confidence.
Now feel your breath.
Feel your breath flowing in and out of your nostrils.
Maintain awareness of your breath.
While developing your awareness of your physical body.
Your body is relaxed and lying on the floor.
Visualize the space around you.
Imagine where you are in the room.
And what other objects are around you.
Stay calm until you feel ready to move.
Then start by slowly moving your hands and feet.
Stretch your arms and legs out.
Move your toes.
Move your fingers.
Relax.
Then open your eyes.
Enjoy your refreshed and awake state.
You can now slowly sit up.
The practice of yoga nidra is now complete.
