Yoga Nidra

This is a guided meditation for deep relaxation to start your day or to end your evening. Allow this meditation to relax you by relieving stress as well as providing you with peace and calmness. Just for a moment, give yourself permission to take this moment to R-E-L-A-X. Be a well-beloved one 💓. Namaste!

Transcript

Get ready for yoga nidra,

The yogic sleep.

Yoga nidra is a special form of guided meditation.

Please lay down in savasana,

Corpse pose.

This is a pose in which you won't move.

Your legs are stretched out and slightly apart.

Your arms on the side of your body,

Palms facing down.

And now find a comfortable position.

If you need to fix your clothes,

Fix your clothes.

Maybe if you have a tight belt on,

You might want to loosen it.

Just relax.

Yoga nidra is about hearing and feeling.

That is all that matters.

When you are sleeping and dreaming,

You have no control.

In yoga nidra,

You are in complete control and create your dream.

Say to yourself silently in your head,

I will not sleep.

I will now practice yoga nidra.

Take a deep breath in.

And as you do,

Feel the calmness spreading through your body.

And as you breathe out,

Say mentally to yourself,

Relax.

Now listen to the most distant sounds.

Don't try to identify them.

Just imagine that they are music.

Move your attention from sound to sound.

Slowly bring your attention to sounds that are closer to you.

Is there something just outside of the room where you are at?

Now listen to sounds as close as possible to you.

Become aware of the room you are in.

Visualize yourself laying in this room.

See your body perfectly still in savasana pose,

Corpse pose.

Where does your body meet the ground?

Become completely aware of these points.

Pay attention to your natural breath.

Don't change it at all.

Just observe it.

As it goes into your body,

Out and in.

Don't concentrate on it.

Just be aware of it.

Just keep listening to me,

My voice,

And be aware that you are breathing.

This is all that you need to do.

We'll now begin the practice of yoga nidra.

Say to yourself,

I will not sleep.

I will now practice yoga nidra.

It is now time to state your resolve slightly in your mind.

This can be you want to be peaceful for the day or that you are inviting in calm or you are asking for strength today.

Whatever that is for yourself,

State it three times to yourself and feel that you really truly mean it.

We will now rotate our consciousness.

We'll go very quickly as I name the body parts.

Repeat the name of the body part in your mind as you briefly become aware of that body part.

We will begin to practice with our right hand.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine of the back together,

Front,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Right chest,

Left chest,

Middle of the chest,

Navel,

Abdomen,

Lower abdomen,

Whole of the right leg,

Whole of the left leg,

Both legs,

Whole of the right arm,

Whole of the left arm,

Both arms together,

Whole of the back,

Whole of the front,

Front,

Head,

Together,

Whole of the body together,

Whole of the body together,

Whole of the body together.

Become aware of the whole body,

Become aware of the space your body is occupying,

Become Become aware of the whole body.

Become aware of the space your body is occupying.

Become aware of the whole body and the floor.

At the same time,

Become aware of the meeting points where your body meets the floor.

These are very subtle meeting points between your body and the floor.

Feel them.

Can you feel your head on the floor?

Your hands?

Can you feel your feet?

Your calves?

Your muscles connected to the floor?

Become aware of all these meeting points simultaneously.

Feel these points distinctly.

Do not fall asleep,

But actively feel these points.

Now focus on the meeting points where your eyelids meet.

Feel the upper and lower eyelids where they meet.

Switch attention to your lips.

Can you feel how your lips meet?

Focus on the line between the lips.

From the lips we move to our breath,

Become aware of your natural breathing going in and out.

Become completely aware of the respiration from navel to throat.

How the breath is moving up and down in your body.

Don't concentrate on it.

Just be aware of it.

Observe the natural flow.

Now slightly in your mind,

Begin to count backwards as you breathe.

Ten in,

Ten out.

Nine in,

Nine out.

Eight in,

Eight out.

Seven in,

Seven out.

Six in,

Six out.

Five in,

Five out.

Four in,

Four out.

Three in,

Three out.

Two in,

Two out.

One in,

One out.

Now imagine that it's freezing cold.

Feel your body,

It's very,

Very cold.

Imagine you are walking on a very cold floor in the winter.

Feel the cold in your feet.

Now feel the heat.

It's a blazing hot summer and you are sweating.

Imagine yourself walking on hot sand or stone.

Feel yourself getting heavy,

Very heavy.

Your body is sinking into the ground.

Now switch to pleasure.

Remember the most pleasurable experience you can remember.

It felt so good.

So good.

Imagine in front of you an infinite empty space.

You can project everything into that space.

It's a friendly and warm space.

Don't get entangled with it,

Just watch it.

Observe this infinite space.

Now you are walking into a beautiful park.

It is early in the morning before sunrise.

Some birds are singing.

You see amazing trees and it's very blissful experience.

In some distance you see a mystical glow.

As you come closer you realize that this is a small temple.

You're walking to this temple and enter inside.

There's a fountain inside on the wall pictures of saints.

You sit on the door and floor if you close your eyes.

Incredible silence and peace fills your every fiber.

This most profound peace that you felt.

It fills your entire being,

Every cell with the deepest joy and peace.

Let us remain in this for a moment.

Now as we prepare to leave this temple in the park,

Become aware of the infinite space in front of you again.

Only be aware.

Don't get attached.

Don't concentrate.

Be aware of the colors and sensations as you still radiate peace and tranquility.

Now silently in your mind,

Repeat your resolve or intention and again for three times.

Now become aware of your breathing again.

Become aware of your body,

The connections to the floor.

Feel complete awareness of the room you are in,

The sounds in your body.

Now become completely external again,

Moving your hands,

Your arms,

Your toes.

Start moving your legs and open your eyes when you are ready and do some stretches.

Take your time.

Roll your shoulders and just be present in the body.

Now this is the practice of yoga nidra.

It is now complete.

Have a beautiful day.

Reviews

A practice which served to both ground me in body and mind. I appreciate the quick pace and also thought how I'd like to linger in each state for longer. It stirred a call of returning to my practice from which I so easily stray. Thank you.