Yoga Nidra Practice 7
20-minute guided yoga Nidra, prepare by lying in Shavasana on a mat or the floor. Nidra is a guided meditation to lower brain waves to create a feeling of calm and peace. Great for stress, and anxiety and to help with sleep.
Transcript
For today's practice of Yoga Nidra,
You'll only need your body and either a yoga mat or the floor,
So go ahead and either pause or find your way to lying flat on your back.
And today,
Your focus is just to develop a deep state of relaxation simply by lying and listening to my voice.
Yoga Nidra is a practice of awareness and a practice of listening and being only.
So not only adjusting how your body is lying,
But making any adjustments to your clothing,
Making any adjustments to your blanket if you have it on,
And just relaxing your body into the earth.
Close your eyes and become motionless.
And for this practice,
I invite you to leave the rest behind.
This is an act of listening,
Just allowing yourself to fully feel and hear and experience your practice.
So just taking a nice long deep breath in,
And as you breathe out,
Just letting all of everything else go,
Settling more into this space,
And bringing your attention to any sounds in the room,
Sounds outside the room,
Just letting your hearing tune in and shift around,
Just bringing that closer and closer to you,
So sounds outside,
Inside,
And then maybe noticing the sound of your breath.
And then attention and awareness to your body lying on the floor,
Imagining yourself lying in stillness,
Awareness of breathing,
Just being conscious that you're breathing in and out,
Awareness of your body.
You can tell yourself now,
I'm going to practice Yoga Nidra.
I will remain awake.
I will not sleep.
Now is the time to create a statement in the present sense.
It can be simple.
It doesn't need to be complicated.
Just whatever you're looking to bring into your life,
Go ahead and repeat that mentally with full awareness to yourself three times now.
And we'll move our consciousness around our body,
Awareness of different parts of the body,
Taking this trip,
Letting your mind jump freely from point to point.
You'll repeat the body part and sending your attention there at the same time.
We start with the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toe,
One,
Two,
Three,
Four,
Five.
Then left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the knee,
Back of the other knee,
Back of the right thigh,
Back of the left thigh,
Right buttocks,
Left buttocks,
Right hip,
Left hip,
Whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
The whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
Both arms together,
The whole of the head,
The whole of the back,
The whole front,
The whole body together,
The whole body together,
The whole body together.
Become aware of the meeting points between the body and the floor,
Concentrate on them for a short time,
Feel the meeting points between the body and the floor intensely and evenly,
Bring your attention to the soles of the feet,
Feel the skin on the soles of your feet,
Feel it from the heels to the tips of the toes,
Go to the palms of your hands,
Feel the skin on the palm of your hands and fingers,
Feel the skin,
Become aware of the lines on your palms and fingers,
Intensely with full awareness,
Bring your awareness to the face,
Become aware of the skin on your face,
Develop your awareness,
Awareness of the skin on your forehead,
Your cheeks and chin,
Become aware of any lines on your face,
Bring your attention to the eyelids,
Feel the meeting points between the eyelids,
Now the lips,
Feel the meeting points between the lips intensely with feeling,
Bring your attention to the natural breath,
Become aware that you're breathing quietly and slowly,
Become conscious of your breathing,
Nothing else,
Concentrate on the flow of breath between the navel and the throat,
Feel the breath moving along the passage,
As you inhale air rises from navel to throat,
As you exhale it falls from throat to navel,
Become aware of this,
Now become aware of the breath through the nostrils,
The natural breath flowing through both nostrils and meeting at the top to form a triangle,
Think of breath as starting separately from a distance and then drawing nearer and uniting the tip of the triangle in the eyebrow center and then starting to count the breath backwards from 27 to 1,
Just like this,
27 inhaling,
27 exhaling,
26 inhaling,
26 exhaling,
25 inhaling,
25 exhaling,
Keep counting and breathing,
Full awareness of breath and counting,
There should be no mistakes and no sleeping,
Continuing to count,
Counting and breathing,
Breathing and counting,
And then leaving the breath,
Become aware of Chittakasha,
The inner space you see behind your forehead,
Just developing your awareness of the space an infinite space that extends as far as you can see,
As low or as high or as wide as you can visualize,
Awareness of this space,
Be totally aware but not involved,
Observe it as if you're watching a movie,
If you see patterns,
This is simply the way your mind is manifesting,
Maintain your awareness,
And then imagine yourself walking through a field of green and golden grass,
The sun is shining,
Cool breeze comes across your skin,
Birds are calling,
You come to a well in the field of flowers,
There's a lovely fragrance in the air,
You see butterflies flying around,
And then visualize yourself going down the well,
Using whatever means you find necessary to do that,
The bottom of the well is dark,
But from a tunnel there comes a faint light,
Go into the tunnel,
It goes down a slope around a corner,
Goes up another slope and then turns back on itself,
You come into a big cave,
There's a flaming light,
Go over to that light and inspect it closely,
Within the light is a golden egg,
It's a very small bright golden egg,
And from that golden egg three streams of light project towards you,
One to the left eye,
One to the right eye,
And one to the eyebrow center,
Gaze steadily at the egg and become aware of these streams of light,
Now leave the golden egg and go back through the cave,
Go quickly to the bottom of the well through the tunnel and quickly up out of the well,
Into the field of golden grass,
Once again feel the warmth of the sun,
The cool breeze,
Hear the birds,
Smell the flowers,
And return your awareness to that inner space behind your forehead,
Watching the space again for any colors or patterns that might emerge,
No effort,
Just awareness of watching,
And then become aware of your statement from the beginning of practice,
This is the time to repeat this statement three times again to yourself in the same words with the same feeling,
And become aware of your breathing,
Your natural breath,
Become aware of the breath through the nostrils,
Extend your awareness of the breath to every part of your body,
Take a long slow deep breath,
Become aware of your relaxed body,
Become aware of your physical existence,
Just developing awareness of your surroundings,
The floor you're lying on,
The room you're in,
And asking your body what you need right now,
Is it small movements,
Is it a stretch,
Is it a sip of water,
And as you tune in to what you need,
Give that to yourself,
As you come back into your space,
There's no rush,
There's no shoulds,
There's no have tos,
It's just listening with awareness,
And eventually coming up to a seat when you're ready,
The practice is complete,
And it was so lovely to spend this time with you,
Thank you again,
Namaste.
