Yoga Nidra Practice 8
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.
But however you set yourself up for this practice,
It's just making yourself as comfortable as you can.
So as you find your way into whatever savasana is going to work for you,
Just think about being cozy and being able to really let the mat,
The earth,
However you're lying,
Support you.
Taking this next minute to just make some final adjustments,
Your clothing or your blanket or how your body is lying.
We're looking to be in a space where we can be completely still,
Body and mind.
In this practice,
Yoga Nidra,
This psychic sleep,
You only have to maintain awareness of hearing and feeling.
The body sleeps,
But the mind will remain awake.
Mentally tell yourself now,
I will not sleep.
Repeating this,
I will remain awake in your head.
Take a deep breath and as you breathe in,
Feel some coolness and calmness spreading through your body.
As you breathe out,
Releasing some tension,
Any cares that you can.
Becoming aware of your body,
Feeling physically calm and steady.
Feel that the legs are relaxed,
The torso is relaxed,
The head,
The arms and hands and hands.
Develop awareness of your physical body from the top of your head to the tip of your toes.
Relax your whole body,
Mentally relax yourself.
Breathing normally,
Becoming aware of the breath as it moves between the navel and the throat.
Awareness of this natural breath without forcing.
As you go on with this navel to throat breathing,
Awareness that you're slowly becoming even more relaxed.
And then leaving your breathing and becoming aware that you're going to practice yoga nidra.
It begins now.
At the start of your practice,
You'll make a resolve.
You want to be consistent here,
Planting this seed,
Something you'd like to come true.
Repeating it to yourself three times with feeling,
With awareness and the present tense,
Something you want to manifest and bring into your life.
You can do that now.
And then we'll bring awareness to parts of the body.
And as your consciousness moves around the body and keeps on moving,
It activates this prana,
This energy.
So don't concentrate on any one part,
But just let your mind jump freely from one part to the next as I name them.
Sending your attention there,
Maybe repeating it to yourself.
We start with the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the right hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
One,
Two,
Three,
Four,
Five.
The 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,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
Left toes,
One,
Two,
Three,
Four,
Five.
Go to the right toes,
Starting from the bottom,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the right foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Right wrist,
Back of the hand,
Palm of the hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Go to the left toes,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of the hand,
Palm of the hand,
Left thumb,
Second finger,
Third finger,
Fourth,
Fifth,
The back of the body,
The back of the head,
Where the head touches the floor,
Right shoulder blade,
Left shoulder blade,
The whole spine,
Right hip,
Left hip,
Right buttocks,
Left buttocks,
Back of the right thigh,
Back of the left thigh,
Back of the right knee,
Back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the right knee,
Back of the left 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 head.
Go to the front of the body,
The top of the head,
The forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
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,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right toes,
Left toes,
Right toes,
Left toes,
Right knee,
Left knee,
Right thigh,
Left thigh,
Right groin,
Left groin,
Lower abdomen,
Upper abdomen,
Navel,
Right chest,
Left chest,
Middle of the chest,
Right collarbone,
Left collarbone,
Throat,
Jaw,
Chin,
Lower lip,
Upper lip,
Right cheek,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Forehead,
Top of the head,
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 whole front,
The whole head together,
The whole body,
The whole body,
The whole body,
Visualizing the body lying on the floor in stillness,
Seeing your body here in the space that you're in,
The four walls,
The floor supporting you,
And then becoming aware of the meeting points between your body and the floor,
Sharp meeting points between the back of your head and the floor,
Your shoulder blades,
Your buttocks,
Your heels,
The backs of your hands,
See yourself lying in stillness,
Awareness of your body,
Make sure that you're not sleeping,
And then bring your attention to the natural quiet breath,
Become aware of this breath through the nostrils,
A natural breath flows through the nostrils,
Meeting at the top of the nose to form a triangle,
The spontaneous breath enters through the nostril openings,
Moves upward,
Draws together to form the triangle in the eyebrow center,
Aware of the breath passing through both nostrils,
Become aware of both breaths in the right and left,
Separate and simultaneous,
Think of the breaths as starting separately from a distance,
And then drawing near,
Uniting in the eyebrow center,
Now concentrate on each breath in each nostril,
See if you can determine the temperature,
Moving back and forth,
Seeing if it's cooler in one nostril than the other,
And then continue your awareness of breathing,
But imagine now you're breathing through alternate nostrils,
In through one and out through the other,
Up and down the sides of the triangle,
Over and over again,
Keeping this awareness and counting each breath with full attention,
Inhale left 27,
Exhale right 27,
Inhale right 26,
Exhale left 26,
Continue counting and breathing,
If you mess up,
Just starting over,
Breath and awareness,
Breathing and counting,
Total awareness,
Counting and breathing,
Breathing and counting,
And stopping your counting,
But remain aware of the breath,
Evenly coming in through both nostrils,
Total awareness as you breathe in and breathe out,
No sleeping,
Just breathing and awareness,
Awaken the experience and the feeling of heaviness in your body,
Awareness of heaviness in each part of the body as it's named,
Heaviness in the toes,
Heels,
Ankles,
Calves,
Knees,
Thighs,
Buttocks,
Back,
Abdomen,
Chest,
Shoulders,
Arms,
Palms,
Head,
Eyelids,
The whole body heavy,
The whole body heavy,
The whole body heavy,
And then manifest and awaken the experience of lightness,
This feeling of lightness from the top of the head,
The whole head,
Lightness in the shoulders,
In the palms,
In the back,
The chest,
Lightness in the abdomen,
The thighs,
The knees,
Calves,
Heels,
Soles,
Toes,
Manifest the experience of lightness in the whole body,
Feel like you're floating up from the floor,
You're so light,
You could be floating to the ceiling,
Drifting,
Swaying back and forth,
The experience of lightness,
And then think of an ocean,
This is the same inner space you might see where your forehead is,
But imagining an ocean here in this space above your eyes,
Awareness of the waves,
Rolling waves representing sleep,
Manifesting unconscious states,
Become aware of sleep and try to visualize the state of unconsciousness within you,
Like waves on the ocean,
Seeing the blue sky,
The vast ocean,
Noticing what else shows up there without becoming involved,
And then intensify your awareness and go to this infinite ocean,
Calm and quiet,
Try to discover a sound there,
There is a sound,
An infinite ocean,
But a dark green jungle on the shore,
There's animals,
Living in friendliness,
Snakes,
Lions,
Seeing monkeys,
And from the shore,
A path leads directly to a cottage in this jungle,
You start to walk down this path,
You feel the leaves underneath your feet,
You see the animals as you walk by peacefully,
Just observing the ocean is behind you,
You feel a slight breeze on your skin,
You can smell that it recently rained,
You continue to move towards this cottage in the jungle,
You see it in the distance,
There's a fire,
A smell of incense,
And as you get closer,
The fragrance of flowers,
The atmosphere in this cottage is tranquil and calm,
All around can be heard the sound of Aum,
The chanting,
Over and over,
It spreads through the jungle to the ocean,
Sit down here,
Observe this space,
Your body,
The sound,
Resolve,
Resolve,
Resolve,
Resolve,
Resolve,
Now you should remember your resolve and repeat it three times,
Same feeling,
Same word,
Same awareness,
Repeating that to yourself now,
Now relax all efforts and bring your attention back to the natural breath flowing in and out of the nostrils,
Maintain your awareness of the breath,
At the same time develop your awareness of physical relaxation,
Awareness of relaxation and awareness of your physical existence,
Become aware of the physical existence of your body,
Develop awareness of your body and visualize your body lying on the floor,
Visualize the surrounding room,
Don't open your eyes,
Just seeing yourself lying in stillness,
You're practicing yoga nidra,
Become aware of this,
Lie quietly until your attention is completely externalized and then you can start to slowly move your body,
Stretching yourself but please take your time,
There's no hurry,
When you're sure you're awake you can sit up and slowly open your eyes,
The practice is now complete.
It was so lovely to spend this time with you.
Thank you again.
Namaste.
