Welcome to the practice of yoga nidra.
I am Ferdzicena.
I will be guiding you to this deeply relaxing and restful meditation.
It's a powerful practice that will help you sleep better or cope with anxiety and stress.
Before we begin,
Find a comfortable space where you can lie down in a pose of rest and hopefully won't be disturbed for a little while.
In yoga nidra,
You want the body to completely relax and let go.
Make any adjustments you need to get comfortable.
You may cover your eyes,
Place a pillow on your knees or head.
Make sure you are wearing comfortable clothes.
You may even cover yourself with a blanket to keep you warm as your body temperature drops as you relax.
Once you are comfortable,
Allow your feet to separate and roll on the sides.
Shoulders relax.
Arms away from your body,
Palms facing towards the ceiling or slightly facing in.
Unclench your jaw.
Relax your face.
Release your toes and fingers.
Then take a long deep breath in through your nose.
Open your mouth.
Exhale and let it go.
Doing that again,
Take a deep breath in through your belly.
Open your mouth and take a long breath out.
One last time.
Inhaling deeply through your nose,
Feeling in your belly and from the top,
Hold it in.
Hold it in.
Open your mouth and let everything go.
As you let go of your breath,
Let go of any ideas and expectations for this practice.
There is no wrong way to practice Yoganidra.
Just follow my voice and relax.
At times you may drift away or even fall asleep.
It's alright as there's always the background awareness present.
Take a moment to set your sankalpa or intention for the practice.
What is your deepest,
Most heartfelt desire in this moment?
Think about what it would feel like if it happened.
When your mind wanders,
Bring it gently back to this intention.
When your mind wanders,
Bring it gently back to this intention.
When your mind wanders,
Bring it gently back to this intention.
Observe your body in the present moment.
Feel the weight of your body against the ground.
What sensations do you feel right now?
What thoughts are passing through your mind?
Observe each one and let each one go.
When your mind wanders,
Bring it gently back to this intention.
What beliefs are you holding about yourself?
Like what kind of person you are?
Consider that belief and let it go.
When your mind wanders,
Bring it gently back to this intention.
When your mind wanders,
Bring it gently back to this intention.
When your mind wanders,
Bring it gently back to this intention.
Bring your attention to the sounds in the room.
What do you hear closest to you?
Listen with deep attention.
What sounds do you hear that are coming from inside the room?
Listen to any sounds in the distance.
What sounds do you hear?
What sounds are coming from inside the room?
What sounds are coming from outside the room?
What sounds are coming from inside the room?
What sounds are coming from outside the room?
Bring your attention to the gentle ebb and flow of your breath.
Feel your chest rise and fall with each inhale and each exhale.
With each inhale,
Feel the cool air filling your lungs,
Giving you life.
And with each exhale,
Sink a little deeper into the floor.
What sounds do you hear?
What sounds are coming from inside the room?
What sounds are coming from outside the room?
What sounds are coming from inside the room?
Now,
Begin counting your breath back from 10 all the way down to zero.
With each one,
You move deeper into safety until you are fully protected.
Once you reach zero,
Allow yourself to completely let go.
Now,
Begin counting your breath back from 10 all the way down to zero.
With each one,
You move deeper into safety until you are fully protected.
With each one,
You move deeper into safety until you are fully protected.
With the gentle release of the breath,
Relax your face.
Relax your jaw,
The space between your eyes.
Relax the top of your head,
Down the back of your neck.
With the exhale,
Relax your shoulders.
Expand your chest,
Relaxing the ribs.
Relax the stomach and sides of your body.
Breathe in to the low back and relax the base of the spine.
With each inhale,
Lengthen the spine and melt into the floor.
Expand the shoulders and release the shoulder blades down the back.
Roll the palms out to the side and relax the arms.
Feel the biceps release and the forearms soften.
Extend your fingers in your mind and imagine massaging your palms.
Let the feet fall out on the side,
Allowing the hips to melt open.
Release the tops of the thighs,
The back of the thighs.
Relax the calves and ankles and the tops of the feet.
Send your deepest release to the soles of your feet and then out to each of your toes.
Gradually return to the natural flow of your breath.
Thank you for watching!
You you you you you you you Imagine now a leaf hanging from branch high up in a tree on a warm day.
A breeze comes along and the leaf is carried off by the wind.
Follow the leaf on its journey as it slowly drifts through the air.
Sometimes caught by a current,
It rises higher,
Hovers or sinks down.
Imagine each twist and turns as it moves in the air.
So finally,
It settles on a soft bed of grass.
Imagine yourself in the same warm sunshine as the leaf,
Lightly resting on the same soft ground.
As you release this image,
Gently return to the rhythm of your breath.
Begin counting each exhale from 1 to 10.
And when you reach 10,
Draw your attention to the sounds in the distance.
Gradually moving closer until you sense all the sounds filling the room.
Taking a deep breath into your belly,
Open your mouth,
Exhale and let it go.
One more time,
Taking a deep breath into your belly.
Open your mouth and gently sighing it out.
Slowly begin to bring movement back into your body.
Start to wiggle your toes and fingers,
Maybe gently nodding your head side to side.
Extend your arms above your head and stretch the entire length of your body.
Carefully roll to your right side and stay there for a while,
Enjoying the coziness.
You may choose to stay here longer or start to pop yourself up to any comfortable seat,
Still with your eyes closed.
Your yoga neither practice has ended.
You may gently open your eyes.
Namaste.
