Welcome to your practice of yoga nidra where we journey to the radiant sun temple.
A place of warmth,
Restoration and rejuvenation.
Make sure to be undisturbed during the practice.
Silence your phone and create a peaceful environment.
Lie down on a stable surface,
Allowing your spine to rest in its neutral position.
Cover yourself with a light cloth or blanket so that your body stays warm during the entire practice.
Lie comfortably on your back.
Make sure your head is in its neutral position.
Place your arms alongside your body with your palms facing up.
Your legs are stretched out,
Falling comfortably to the sides and do not touch.
During yoga nidra,
Remain calm and relaxed so that both your body and your mind can relax completely.
However,
If you feel the urge to move,
You can always change your position.
If you are pregnant,
Come into a comfortable side-lying position and support your body with pillows where needed.
Now,
Allow your eyes to close and keep them closed during the entire practice.
Yoga nidra is a dynamic sleep on the threshold between waking and sleeping.
We touch the subconscious and unconscious dimensions of our mind.
We train ourselves to let go of tension and contraction to the point of releasing all tension.
Emotional tension,
Suppressed feelings and emotions are loosened up and the emotional structure is calmed down.
Yoga nidra refreshes the body and the mind.
It relaxes and rejuvenates you.
To create a peaceful world,
We must first learn to relax and bring our own body and mind into harmony.
Stay awake and present by listening to the sound of my voice.
In this practice,
We will embark on a tranquil dream-like voyage,
A journey to the sun temple where you can replenish your energy and restore your vitality.
As you settle in,
Take a few deep breaths,
Releasing any tension and allowing yourself to be fully present in this moment in this practice.
Feel the natural flow of your breath as it moves in and out of your body.
With each inhale,
Feel the coolness of the air as it enters your nostrils and with each exhale,
Notice the warmth as it flows back out.
Simply observe this natural rhythm without any need to control or change it.
Now,
Imagine the breath flowing like a golden stream of light entering your nostrils,
Moving down through your chest and settling in the area just below your ribs.
With each exhale,
Visualize any tension leaving this area,
Carried away by the breath,
Carried away by the golden stream of light.
Feel the warmth and expansion in your solar plexus with each inhale and the gentle release and relaxation with each exhale.
The solar plexus or Manipura chakra is located in the region of your navel,
Stomach and your digestive system.
It is associated with the element of fire,
The color yellow,
In the Bija mantra Ram.
The solar plexus or Manipura chakra is considered the center of your personal power,
Your willpower and your self-esteem.
By breathing into your solar plexus and focusing your awareness there,
You can cultivate a sense of vitality,
Confidence and inner strength.
Continue to breathe deeply into your solar plexus,
Opening the ribs and lifting the belly with each inhale.
With each exhale,
Visualize its vibrant yellow color and feeling its warmth and energy.
And as you connect with this powerful energy center,
You may notice a sense of empowerment and clarity emerging from within.
Now,
Set your sankalpa,
Your heartfelt resolution.
Form a short positive statement in the present tense.
Expressing your deepest desire or intention for this practice and for your life.
Repeat your sankalpa three times silently in your head with full trust and confidence.
This sankalpa is like a seed planted in fertile ground ready to blossom into reality.
What you manifest in this way will realize itself in your life.
We're now beginning a journey of sensory awareness through your body,
Moving your awareness to different parts of your body.
Please repeat the name of the part of your body silently in your head.
Feel this part of your body,
But don't move.
You can also imagine letting your breath flow through this part of your body.
Your perception should move quickly through your body and not linger.
Consciousness is transformed into life energy,
The prana.
In yogic philosophy,
Prana is the vital life force energy that flows through all living beings.
It's the subtle energy that animates us,
Sustains us,
And connects us to the universe.
It's the universal energy field.
Circling your perception creates an energy band that runs through the entire body.
This energy band revitalizes and rejuvenates your entire being,
Promoting a sense of wholeness,
Vitality,
And deep connection to your inner self.
We start on the right side.
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right side of the chest,
Right waist,
Right thigh,
Right heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the whole right side.
The whole right side.
Then move your attention to the left side of your body.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Little finger,
Palm of the left hand,
Back of the hand,
Left wrist,
Forearm,
Upper arm,
Left shoulder,
Left side of the chest,
Left waist,
Left hip,
Left calf,
Left ankle,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel your whole left side.
Your whole left side.
Then move your attention to the back of your body.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
Entire spine,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head.
Feel the whole back of your body.
The whole back of your body.
Then move your attention to the front of your body.
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
The space between the eyebrows,
Your 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,
Tip of the tip of the nose,
Tip of the tip of the nose,
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