Yoga Nidra Practice 9
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.
Last movements,
Any last adjustments to your clothing,
To your posture,
Just so you can be as comfortable as you can.
So as you practice Yoga Nidra,
There'll be no movement.
Remembering that you're about to practice Yoga Nidra,
Which is a psychic sleep,
And you only have to maintain awareness of hearing,
Awareness of feeling.
The body is sleeping,
But the mind remains awake.
So telling yourself mentally,
I will not sleep,
I will remain awake.
And then taking a deep intentional breath in,
Feeling calmness spreading throughout your body.
As you breathe out,
Releasing any worries or anything that's with you,
Letting it drop away for your practice.
And then becoming aware of your body,
Relax yourself completely.
Make yourself physically calm and steady.
Feel your legs relax,
Your trunk,
Your head,
Your arms,
Your hands.
Developing awareness of your body.
From the top of your head to your toes,
Awareness of your natural breath without forcing,
Navel to throat breathing,
Each inhale and exhale,
Bringing more relaxation to your physical body.
And leaving your breathing,
Become aware that you're going to practice Yoga Nidra,
Which begins now.
Now is the time to make your resolve.
Being consistent,
Plant the resolve at one place in your mind and don't change it.
Certainly it will come true.
Repeat it to yourself three times with feeling and awareness,
This thing you'd like to plant and bring into manifestation in your life now.
And then awareness of the parts of the body.
Your consciousness will move around the body and keep on moving.
As it's moving,
It's changing into this energy,
This prana.
You're not going to concentrate on any one part,
But just let your mind jump from part to part as I name them.
We'll start with the right side,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the 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 side,
Left hand thumb,
Second finger,
Third,
Fourth,
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,
One,
Two,
Three,
Four,
Five.
Go to the right toes and start from the bottom,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth,
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,
Right thumb,
Second finger,
Third finger,
Fourth,
Fifth.
Go to the left toes,
Left big toe,
Second toe,
Third toe,
Fourth,
Fifth,
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,
Fourth,
Fifth,
The back of the body,
The back of the head,
Where the head touches the floor,
The right shoulder blade,
The left shoulder blade,
The whole spine,
The right hip,
The left hip,
The left hip,
The right buttocks,
The 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.
Go down the front of the body,
From the top of the head,
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,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right toes,
Left toes,
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,
The whole body,
The whole body,
The whole body.
Visualize the whole body,
Intensify your awareness,
Become aware of the meeting points between your body and the floor,
Feel the meeting points between the body and the floor,
The sharp meeting points,
Body and floor,
Feel the floor holding you up,
And then concentrate on your body as if you're seeing it from the outside,
Look on your body as an object,
See your head,
Your clothes,
Your whole body from top to bottom lying,
Lying on the floor,
See your body as an object of reflection in an imaginary mirror,
You're looking at your own reflection in the mirror and you see yourself lying on the floor,
Your feet,
Your legs,
Your abdomen,
Your chest,
Your arms,
Your hands,
Your clothing,
Your nose,
Your closed eyes,
Your forehead,
Your hair,
Everything reflected in that mirror,
Awareness of your body as an object,
And then bring your attention to the natural quiet breath,
Become aware of the breath through the nostrils,
The natural breath flows through both nostrils and meets at the top of the nose to form a triangle,
The spontaneous breath enters through the nostril opening,
Moves upwards,
And draws together to form a triangle with its apex right there in the center of the eyebrows,
Be aware of the breath passing through the nostrils,
As you breathe in the air might be cooler,
As you breathe out it's warmer,
And continuing your awareness of this breathing,
Starting to count each breath with full intention,
Breathing in,
Breathing out,
Breathing in,
27,
Breathing out,
27,
Breathing in,
26,
Breathing out,
26,
Breathing in,
25,
Breathing out,
25,
Awareness of counting and breathing,
If you make a mistake or reach zero,
Just start again from 27,
Total awareness of counting and breathing,
Breathing and counting,
And then stopping your counting,
Just remaining aware of the breath only,
Inhaling evenly through both nostrils,
Total awareness,
No sleeping,
As we start to bring attention to sensations,
Awakening the experience of heaviness in the body,
Becoming aware of heaviness in each part of your body as it's named,
Heaviness in your toes and your heels,
Heaviness in your ankles and your calves,
Heaviness in your knees and your thighs,
Heaviness in your buttocks and your back,
Heaviness in your abdomen and your chest,
Heaviness in your shoulders and your arms,
Heaviness in your palms,
Your head,
Your eyelids,
Eyelids,
The whole body,
Experiencing this feeling of heaviness,
You're sinking into the floor,
Your whole body is heavy,
And the feeling of lightness,
Manifesting the experience of lightness in the body,
Manifest the feeling of lightness from the top,
The top of the head is light,
The whole head,
Lightness in the shoulders and the palms,
Lightness in the back and the chest,
Lightness in the abdomen and the thighs,
Lightness in the knees and the calves,
Lightness in the heels and the soles and the toes,
Manifesting the experience of lightness in the whole body from top to toe,
The lightness in the body can be developed by feeling the meeting points between the body and the floor,
Point by point or as a whole,
Concentrating on these areas of meeting and gradually experiencing lightness in them,
Feel yourself floating up from the floor,
You're so light,
You can float to the ceiling,
Drifting back and forth,
And awakening the sensation of pain in the body,
Recollecting any experience of pain,
Head pain or stomach pain,
Any physical or mental pain,
Try to make this experience as clear as you can,
Deepening your awareness and feeling this,
Concentrating on the experience,
And then awakening the sensation of pleasure,
Try to experience the feeling of pleasure,
Any pleasure in the body,
Concentrate and remember the feeling of pleasure,
Maybe according to touch,
Smell,
Taste,
Hearing or sight,
Any kind of mental pleasure,
Recalling that and trying to develop it into an experience now,
And then bring your awareness to the present,
Making sure you're not sleeping,
I'm going to name some objects and you should try to visualize them on the levels of awareness,
Emotion,
Imagination,
As best as you can,
You should move as fast as I go,
Jumping your mind from image to image,
Don't try to concentrate or create a story,
Just keep moving,
Flickering candle,
Weeping willow tree,
Tall palm tree,
Car moving on a road,
Fire burning,
Colored clouds gathering,
Yellow clouds,
Blue clouds,
Starlit night,
Full moon,
Dog standing,
Cat stretching,
Elephant moving,
Horse racing,
Rising sun,
Setting sun,
Ocean with waves,
A big pond with clear water,
Blue lotus,
White lotus,
Pink lotus,
Golden spider web,
Sandy bank of a wide river,
Boat sailing on the water,
Yourself lying on the floor,
Chimney smoke rising from an old house,
A cold winter,
A fire burning,
Dawn of the day,
Temple bell ringing,
Someone sitting in meditation,
Flickering candle,
Your body lying on the floor,
Resolve,
Now is the time to remember your resolve and repeat it three times with maximum feeling and awareness,
Three times to yourself now,
Now relax all effort,
And now,
Now relax all efforts and bring your attention to the natural breath flowing in and out of your nostrils,
Awareness of the breath and at the same time developing your awareness of physical relaxation,
Awareness of relaxation and awareness of your physical existence,
Become aware of the physical existence of your body,
Awareness of the room you're in,
Letting your mind picture the walls,
The floor,
The ceiling,
Not opening your eyes yet,
You are practicing yoga nidra,
Become aware of this and then lie quietly until your attention has returned and then we'll slowly start to move your body,
Taking your time,
Wiggling and stretching until you bring back awakeness,
When you feel that you are wide awake you can sit up and slowly open your eyes,
The practice is complete and it was so lovely to spend this time with you,
Thank you again,
Namaste.
