Yoga Nidra For Relaxation
The world we live in is overstimulating and counter-intuitive to healing. Our nervous systems are on high alert and constantly engaged. Come relax, slow down and discharge some stress. Set yourself up for relaxation and let go of what no longer serves you.
Transcript
Welcome.
Please make sure that you are nice and comfortable and ready to participate in yoga nidra.
You will want to find a nice comfortable space to lay down.
And if you're feeling super tired then I do suggest maybe a more comfortable space seated.
When you get there roll your shoulders down your spine.
Rest your hands on your knees or your thighs.
And start by focusing on your breath.
Nice long,
Slow deep breaths in.
Nice long,
Slow deep breaths out.
Your misposition,
The body should be straight from head to toe with your legs slightly apart and your arms a little away from the body,
Palms of the hands facing up.
Adjust everything.
Your body,
Your position,
Your clothes until you are completely comfortable.
During yoga nidra there should be no physical movement.
Just close your eyes and keep them closed until we come to the end of the practice.
Take a deep breath in.
And as you exhale feel all of your worries flow right out of you.
And the practice that follows will focus on creating a feeling of relaxation within your body.
It's not necessary to make movements or deliberately focus on relaxing your muscles.
Simply feel relaxation.
It's like the feeling you have just before you sleep when relaxation is so deep.
It is very important that you keep yourself awake during this practice.
So make a resolution right now to yourself,
I will not sleep.
I will remain awake throughout the practice.
During yoga nidra you are functioning on the levels of your awareness and hearing.
So the most important thing for you is to follow my voice.
Do not try to intellectualize or analyze the instructions.
Just follow my voice with total attention with all of your feeling.
And if thoughts come to disturb you from time to time,
Do not worry.
Just continue to practice.
Allow yourself to become steady and calm.
Feel your entire body relax.
Bring your concentration to your body and your awareness to the importance of complete and utter stillness.
Feel your awareness focusing on the top of your head all the way down to the tips of your toes.
Mentally repeat the mantra,
Complete awareness of the whole body.
Complete stillness.
Again,
Continue your awareness of the whole body,
The whole body,
The whole body.
Become aware of the fact that you are going to practice yoga nidra and say to yourself,
I am aware.
I am going to practice yoga nidra.
I am aware.
I am going to practice yoga nidra.
The practice of yoga nidra begins now.
At this moment,
Make your resolve,
Your sankalpa or that which it is you wish to manifest.
The resolve will have to be very simple.
Try to discover one naturally.
Make it a short,
Positive statement in simple language stated three times with feeling emphasis and awareness.
The resolve you make during yoga nidra is bound to come true in your life.
We will now take a trip through the different parts of the body called rotation of awareness,
Rotation of consciousness.
As quickly as possible,
The awareness is to go from part to part,
Repeating the part in your mind and simultaneously becoming aware of that part of the body.
Keep yourself alert,
But do not concentrate too intensely.
Become aware of your right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand.
Become aware of your palm,
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 kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the 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 kneecap,
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 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.
We'll do it again.
Become aware of the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand.
Become aware of your palm,
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 kneecap,
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 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 kneecap,
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 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.
Total awareness,
No movement,
No sleeping.
Become aware of your body lying on the floor,
The whole body on the floor.
See your body lying perfectly still on the floor in this moment.
Visualize this image in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lung.
Do not try to change the rhythm.
Your breathing is natural and automatic.
There is no effort.
You are not doing it.
Maintain awareness of your breath.
Complete awareness of your breath.
Concentrate your awareness on the movement of your navel area.
Your belly is rising and falling slightly with every breath.
Each and every breath it expands and contracts.
Concentrate on this movement in synchronization with your breath.
Continue to practice but ensure that you are aware.
Now start counting your breaths backwards from 27 to 1 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 words and numbers mentally to yourself as you count your breaths.
Be sure not to make a mistake.
If you do,
You must go back to 27 and start again.
If you do,
You must go back to 27 and start again.
Total awareness that you are counting.
Total awareness that you are counting.
Total awareness that you are counting.
Keep on with the practice.
No mistakes.
Total awareness that you are counting.
Total awareness that you are counting.
Total awareness that you are counting.
Total awareness that you are counting.
No matter where you are,
Stop your counting of the navel breath.
And shift your attention to your chest.
Bring your attention to your chest 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 to 1 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,
Repeating the words and the numbers mentally to yourself as you count.
Counting 27 to 1.
Be sure not to make a mistake.
If you do,
You must go back to 27 and start again.
Total awareness that you are counting.
Total awareness that you are counting.
26 foams.
And keep on with the practice.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before.
Complete awareness of counting and the breath.
No sleeping please,
Just total awareness that you are counting.
Keep on with the practice,
Continuing to count your breaths in the throat.
No.
Be sure not to make a mistake.
If you do,
You must go back to 27 and start again.
No.
No.
Total awareness that you are counting.
No.
No.
Keep on with the practice.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
Stop counting and go on now to your nostrils.
Become aware of the breath moving in and out of your nostrils.
Concentrate on the movement of the breath in and out of the nostrils.
No mistakes.
No mistakes.
No awareness,
Please.
Continuing to count with no mistakes.
No mistakes.
Be sure not to make a mistake.
If you do,
You must go back to 27 and start again.
No mistakes.
No mistakes.
No mistakes.
Total awareness that you are counting.
No mistakes.
No mistakes.
Keep on with the practice.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
No mistakes.
Stop your counting and leave your breathing.
Bring your attention to visualization.
I will name a number of different things and your goal is to develop a vision of them on all levels.
Imagination,
Awareness,
Emotion and feeling as best you can.
If you are able to find this vision,
Your relaxation is complete for the time being.
If you are not,
Then you need a little more practice.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Egyptian pyramids.
Egyptian pyramid.
Egyptian pyramid.
Torrential rain.
Torrential rain.
Torrential rain.
Snow capped mountains.
Snow capped mountains.
Snow capped mountains.
Greek temple at sunrise.
Greek temple at sunrise.
Greek temple at sunrise.
Coffin beside a grave.
Coffin beside a grave.
Birds flying across the sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Across above a church.
Across above a church.
Across above a church.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Smiling Buddha.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The restless sea.
Eternal restless sea.
Eternal restless sea.
Waves breaking on a deserted beach.
The Rinoa river Rinoa river river.
Now is the time to repeat.
Repeat your resolve or your sankalpa or your intention.
Repeat the same resolve that you made at the beginning of the practice.
Do not change it.
Repeat your resolve three times with full awareness and feeling.
Relax all of your efforts and draw your mind outside.
Become aware of your breathing.
Become aware of your natural breath.
Awareness of your whole body and awareness of your breathing.
Your body is lying totally relaxed on the floor and you are breathing quietly and slowly.
Develop your awareness of your body from the top of your head to the tips of your toes and mentally in your mind will om.
Repeat om mentally to yourself twice more.
Om.
Become aware of the floor and the position of your body lying on the floor.
Visualize the room around you and become aware of your surroundings.
Lie quietly for some time and keep your eyes closed.
Start moving your body and stretching yourself but take your time.
Do not hurry.
When you are sure that you are awake,
Please sit up and open your eyes.
The practice of yoga nidra is now complete.
Ariyam tat sat whenever you are ready just return to your normal activities or if it's time just drift off to sleep.
You canstile ITS
