Yoga Nidra

Yoga Nidra is a conscious progressive deep relaxation to help soothe, relax, sleep, recharge; also known as "yogic sleep", will help you to restart your brain and improve the quality of mind. Lie down quietly, closed eyes and listen to the guided relaxation, better with headphones and enjoy the time to just be.

Transcript

Welcome to the practice of Yoga Nidra.

This is a yogi complete progressive relaxation that will help you to relax,

Release,

Soothe.

Never listen to this recording while operating a heavy machine or driving.

First,

Find a comfortable position to lie down in your back and begin to relax your body and mind.

Listen to everything I say with attention and do not fall asleep.

Adjust the position of the pillows,

Your clothing,

Release or remove anything that might bother you in this exercise of relaxation.

And now that you're lying down comfortably,

Allow your body to relax.

Focus on your breath,

Bring your breath,

Your attention to your belly.

And imagine your belly like a balloon.

When you inhale,

The belly expand out.

When you exhale,

The belly contracts in towards your spine.

In abdominal breathing,

Inhale in deeply through your nose,

Exhale fully and completely.

And allow this breath to help you relax even deeper,

Even deeper down,

Down relaxing.

And the deeper you can relax,

The better you feel.

And the better you feel,

The deeper you can surrender to this exercise.

You might want to inhale through your nose and exhale through your mouth at the sight.

Let go of any tensions,

Worries,

Anxiety or stress from your day.

With each breath out,

Allowing the body and mind to fall into a deeper relaxation ever achieved before.

If you like,

You can set an intention to your practice now that is called a sankalpa.

A sankalpa is a deep resolve.

You can repeat in your mind three times your resolve,

Your sankalpa,

Knowing that it will happen.

As you plant that seed into your subconscious mind of that in which you want to create,

Transform,

Let go,

Release or manifest.

And after you repeat your sankalpa three times,

Let go of this intention completely.

And sweep your awareness to your body.

Bring your awareness to every niche part of your body I will mention and give the order to relax.

First take a deep inhale and a full exhale and relax your feet.

Allow your feet to turn outside naturally.

You can also imagine a white cloud that passes through your feet relaxing the feet.

This white cloud rises and relaxes your ankles,

Shins and knees.

This is a special cloud because it has the power to sedate so your whole body become loose and limp.

Now this white cloud is relaxing your thighs and hips.

It is a very special cloud.

Inhale deeply and exhale.

Relax your pelvis,

Buttocks,

The base of your spine.

And allow this white cloud to rise through your spine,

Relaxing the mid back,

Upper back,

And lower back.

Inhale and exhale,

Relaxing your belly,

Ribs and chest.

And now this white cloud expands through your neck,

Jaw,

Lips,

Nose,

Cheeks,

Eyelid,

Eyebrow,

Ears,

The space between your brows,

Forehead,

Skull,

The whole head,

The whole body relaxing.

The whole body is relaxing deeper and deeper now,

Intensifying the feeling of relaxation with each breath out.

Every part of your body,

Every cell of your body is rejuvenating,

Restoring,

Healing through this deep relaxation.

And it feels good.

Now let go of the awareness of body and feel your body hot.

Your whole body is very,

Very warm as if you are lying in the sand of a midday summer.

Recollect a memory from when your body was feeling so hot that you are sweating.

Intensify the feeling of heat throughout your whole body now.

And let go of this feeling of heat and begin to feel your body cold.

The legs,

The arms,

Your whole body so cold that is shivering as if you are lying in the snow,

In the snow peak mountains.

Your whole body cold.

Recollecting a memory from a time when you felt so cold you are feeling so hot.

Intensifying the feeling of cold throughout your body.

And let go of that feeling of cold now.

And imagine,

Visualize your body very,

Very heavy,

Very heavy as if it was sinking into the earth,

As if it was made of stone or heavy wood.

Your legs heavy,

Your trunk,

Arms and head very heavy,

So heavy it creates an impression in the mattress or the earth.

Sinking lower,

Deeper,

Deeper,

Heavier and heavier.

The heavier you feel,

The deeper you can sink down into the corners,

Into the depth of earth.

Traveling,

Journey into the center of earth.

And you slowly begin to rise and you start to feel your body light,

Very,

Very light.

Rising higher and higher,

So light,

So light.

Flying,

Hovering higher and higher,

Like a dry leaf flying with the wind,

Like a feather that detaches from the bird,

Flying,

Dancing,

Swirling with the wind.

Allow yourself to fly higher and higher,

So when you look down then you can see your body lying resting on the floor.

But there is a part of you that is light and it can separate from your body and it can drift and float and float and drift through time and space.

Exploring time and space.

Imagine a beautiful image of a pink rose,

A pink rose.

Right in that space between and above your eyebrow center,

Imagine visualizing the image of a bunch of colorful balloons,

The image of a baby smiling,

A baby smiling,

A sailboat,

A sailboat drifting through the seas,

The sunset,

The sunset in a beautiful place,

The image of the heart,

An image of the heart pulsating with love and light,

A rainbow,

The image of a rainbow.

And now let go of those images and just allow your mind to once again drift and float through time and space and allow any image,

Any place to come to mind,

Any place where you felt at peace,

Where you feel at peace with only love and quiet,

Only light,

Only light.

It is a wonderful place where you feel empowered,

Strong,

Healthy and happy.

Anytime in a beautiful place,

Feel that love and light where you feel empowered,

Happy and free.

Enjoy that feeling of freedom.

You know how it feels.

It is a wonderful feeling.

You deserve,

You deserve this freedom,

The sparse to just be free,

Healthy.

There is no need to carry any pain with you anymore.

Just for now,

Let it go.

Feeling empowered,

Happy,

Healthy and free.

Enjoy of this feeling.

Enjoy this place where you are now.

Just a little longer.

Remember where you come from,

Your natural state of bliss and perfection.

It's okay to feel this way.

It's okay.

It's a gift that you can allow yourself to receive.

So,

Surrender to it.

Every part of yourself,

Every part of your being and soul,

We are waiting for this moment to free yourself from the worries,

Anxiety and stress of a life in this place,

In this planet,

In this body.

And allow yourself to enjoy of this pause,

This time to receive,

To be in light,

In love,

In freedom.

So you can continue walking through this beautiful place,

Light and free,

Day by day,

Exploring those many mysteries,

Exploring the beauty that is all around you and within you.

Look at your surroundings.

See all the details of this beautiful,

Peaceful place.

Know that you can always come back there as this place is within you.

Anytime you need to recharge,

You can come back there,

Come back here,

Feeling those same feelings of empowerment,

Happiness,

Freedom,

Health and bliss.

But now it's time to come back,

Slowly coming back from that beautiful place.

But we won't lose that feeling of strength and power and health and freedom,

Those you can carry with you.

But slowly start walking back from that beautiful place in time and space.

To once again hover and drifts and floats,

Back to see your body lying down on the floor.

And slowly,

Slowly coming back to be aware of the place where you are,

The time of the day and your body.

Slowly,

Slowly integrating your consciousness back to the body now.

Once again,

You can hear the sounds around you.

You can feel your breath and slowly can begin to move your fingers and your toes,

Your hands and feet,

Your legs and your arms.

Slowly,

Slowly coming back to your body now.

If you lie down on your back,

You might want to come back to your body.

If you lie down on your back,

You might want to take your knees to your chest,

Give a big hug to your legs and then turn on your side in fetus posture.

Honoring new cycles,

New beginnings.

From Shavasana,

The corpse pose into fetus pose.

Honoring life and death,

The cycles of life.

So with your hands on the floor,

You can slowly support yourself to sit up in a comfortable position.

You can keep your eyes closed and just feel the difference,

Any difference you might feel in your body and mind between before the practice of Yoganidra and now.

And with your heart filled with gratitude and thanks for those feelings of empowerment,

Happiness,

Health and freedom and bliss.

You might want to turn your head to your body and feel the difference.

Health and freedom and bliss.

You might want to touch your hands together in front of your heart.

Feel your heart with deep gratitude and thanks for this life,

This opportunity to be here in this body,

In this life.

Always learning,

Always experiencing new things.

So with that place within which is always peaceful,

Always blissful,

That place within you that you can always come back to,

You can bow your head.

Thank you,

Thank you,

Thank you.

Namaste,

Hari Om Tat Sat,

Hari Om Tat Sat.

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Reviews

wow amazing, thank you so much 🙏🏼

I really needed this! So relaxing. Thank you!🌟

Hi Cristina
That was stunning . Well done for putting together such a mind blowing Meditation I was captured from the very first words , This Medi is going into my Very Best folder/file . I like Meditations longer than 20 min up to30 min so this one ticked that box , lovely soft voice , ticked that box too . Ticked the box of Topic as well. Thanks once again Cristina .
Namaste
🙏🏻