Yoga Nidra - Visualization Practice
Yoga Nidra is a dynamic sleep on the threshold between waking and sleeping. It refreshes the body and the mind similar to a power nap. In Yoga Nidra we touch the subconscious and the unconscious dimensions of our mind. We train ourselves to let go of tension and contraction, to the point of releasing all tension in our muscles, mind and emotions. Emotional tension, suppressed feelings and emotions are loosened up and the emotional structure is calmed down.
Transcript
Welcome to the practice of Yoga Nidra.
Lie down and make yourself comfortable.
Make sure to stay warm during the practice and allow yourself as much support as you need today.
Use pillows,
Blankets,
Lumbar or knee support if you wish.
Stretch out your legs and let them rest without touching each other.
Adjust your position so that you feel expanded,
Wide and open.
Keep your head in line with your spine.
Now place your arms alongside your body without touching your body,
With your fingertips facing up.
To relax your eyes,
Place a small pillow or meditation mask over your eyes.
Close your eyes now.
Take a deep breath in,
Then exhale and let go.
Let go with a breath.
Whatever was or is on your mind before this practice,
Exhale and let those thoughts go.
If you wish,
Do a lion's breath.
Exhale,
Sticking your tongue out to relax your jaw and throat.
Deep inhale,
Exhale,
Stick your tongue out,
Relax your jaw,
Your throat.
Make a sound if you wish.
Sink deeper with your whole body.
You don't need to move anymore.
Let your eyeballs get heavy.
Eyeballs getting heavier.
Relax your eyelid,
The whole area around your eyes.
Rest the whole face,
Your forehead,
Your nose,
Lips,
Ears and your neck.
Feel your body.
Feel your heels heavy on the mat or bed.
Let your heels sink in deeply.
With the exhale,
Feel your sacrum lying heavily on the mat.
Exhale and let your sacrum sink deeper into the surface.
Feel the back of your head become heavy on the mat.
Exhale deeply and let the back of your head sink deep into the mat.
Your body and mind are completely relaxed now.
Stay awake and present during the practice.
Now set your sankalpa.
Form a short sentence in the present tense that represents a personal resolution or decision.
With the sankalpa you will change your personality or the direction of your life in a positive way.
Now repeat your resolution three times silently in your head,
Full of trust and with firm confidence.
Feel your body.
Let your breath flow in and out of your whole body.
Stay awake and present.
Now direct your attention to individual parts of the body.
Let your breath,
Your prana,
The life energy flow through this part of the body.
The circling of perception creates an energy band through the whole body.
It refreshes and relaxes the body at the same time.
We start on the right.
Feel your body.
Breathe into this part of your body or send prana but don't move.
Start with your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Right palm,
Back of the hand,
Wrist,
Forearm,
Right elbow,
Upper arm,
Right shoulder,
Right armpit,
The whole right side of the chest,
Waist,
Right hip,
Right knee,
Lower leg,
Ankle,
Heel,
Sole of the right foot,
Back of the foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel your whole right side.
Feel your whole right side.
Then come to the left.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Left wrist,
Your forearm,
Left elbow,
Upper arm,
Left shoulder,
Side of the chest,
Left side waist,
Left knee,
Lower leg,
Left heel,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel the entire left side.
The whole left side.
Now go to the back of your body.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Left buttocks,
The lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the head,
Top of the head,
The whole back of the body,
The whole back of the body,
The whole back of the body.
Now come to the front.
Your forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The point between the eyebrows,
The 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,
Bottom lip,
Both lips together,
Your chin,
The entire 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 left arm,
Both arms together,
The whole back,
The belly,
The chest,
The whole upper body,
The whole face,
The whole head,
The whole body,
The whole body,
The whole body,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole back,
The belly,
The chest,
The whole upper body,
The whole face,
The whole head,
The whole body,
The whole body,
The whole body,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole back,
The belly,
The chest,
The whole upper body,
The whole face,
The whole head,
The whole body,
The whole body,
The whole body.
Stay awake and present.
Now focus on the space in front of your closed eyelids.
Imagine a transparent screen in front of you.
A screen as tall and wide as your eyes can see.
Focus on this inner screen.
Become aware of all the images that are appearing.
Could be colors,
Could be patterns,
Or light,
Or flickers of images.
Whatever you see is the manifesting state of your mind.
Continue to observe.
Do not project anything willingly.
This way we practice detached awareness.
We are the observer but not the actor.
When subtle images appear,
Just notice them without directing these images.
When thoughts arise,
Let them come but also go.
And keep watching your inner screen.
Continue to observe with detached awareness.
Please stay awake and present.
Now intensify your perception.
You will now be visualizing something specific.
As soon as you hear a term,
Imagine it or visualize it on your inner screen.
If you can't visualize,
Then simply imagine.
Just be aware and impartial.
The key to visualization is to relax.
Just let the image arise naturally.
Flickering light.
A large cherry tree in bloom.
A big fir tree.
A moving car.
Colored clouds in the sky.
Yellow clouds.
Gray clouds.
Dark blue clouds.
Pink clouds.
Dark red clouds.
Shining stars in the sky.
A foggy morning.
Sunshine in the fresh air.
Starry night.
Moonlit night.
Full moon.
Sailboat on the high seas.
Laughing with friends.
A hearty hug.
Cat cleaning itself.
Galloping horse.
Rising sun.
Setting sun.
Ocean waves.
A stormy night.
Cool,
Clear water.
Stay awake and present.
Now bring your attention to the eyebrow center point.
Focus on the point between the eyebrows.
Waiting for results.
Getting help from others.
Making appointments.
Meditating Buddha.
Sandy beach.
Sailboat.
High mountain range with snow-capped peaks.
Barbecue area.
Burning fire.
Lotus flowers on a lake.
Smoke from a chimney.
Cold winter.
Light in the house.
Breaking dawn.
Ringing temple bells.
Meditating yogi.
Resting Buddha.
Wide,
Calm sea.
Dense jungle near the sea.
Animals that live together peacefully.
Cobras,
Lions and goats.
See yourself in this jungle and hear the mantra OM.
Hear the mantra OM.
Stay awake and present.
Remember your resolution,
Your sankalpa.
Repeat your resolution from the beginning of this practice now.
Silently in your head,
Three times.
Full of trust and with firm confidence.
Now.
Now come back to your breathing.
Breathe in and out through your nose.
Start to reconnect with your outside world.
Through your breath.
Feel your whole body lying relaxed and refreshed on the mat.
Take a deep breath in.
And feel your feet.
Move your feet very gently.
Take another deep breath in.
And feel your pelvis.
Move your hips,
Rock them back and forth slightly.
Take another deep breath in.
Feel the back of your head on the mat.
And move your head gently.
Keep breathing deeply.
Then feel your arms and hands.
Move your arms,
Hands,
Fingers.
Start to wake your body up.
Take another deep breath in.
Deep breath in.
And out.
Waking up your entire body.
And as soon as you're ready.
Roll over onto your side.
And then lift yourself up.
Come into sitting.
The practice of yoga nidra is now complete.
4.8 (12)
Recent Reviews
Jeffrey
January 7, 2026
Great nitra, I particularly liked this one, its in my favorite list. Thank you Caroline 😊 🙏