Welcome to Yuga Nidra.
Welcome to relaxation.
Yuga Nidra is a technique that helps you relax the body and the mind.
During this relaxation we are not going to be sleeping.
You should follow my voice as I will be guiding you.
If by any chance you fall asleep that probably means your body was in need of sleep.
But remember that is not the goal of the practice.
We will begin by laying down on a mat in Shavasana.
Please separate your feet about a foot or foot and a half.
Whatever feels more comfortable.
Remove your glasses or any hairband you might have.
Separate your arms a foot away from the body.
Whatever your shoulders feel more comfortable.
Keep your palms facing up.
Now close your eyes softly.
Become aware of the floor you are laying upon.
Gaze into the center of the eyebrows.
I just see you gaze there.
I want you to scan the face of the life that you are living at this moment.
Whenever each and every one of us does this,
Each and every one of us will naturally find different aspects of our lifestyle that we want to improve upon.
When you find that aspect of your lifestyle,
I want you to mentally formulate a short positive phrase for it.
Please say it to yourself mentally three times.
Yogis refer to it as sankalpa.
I'll give you some examples.
It could be something like,
I sleep deeper at night.
Or I eat healthy.
I exercise regularly.
And so on.
I just want you to not use don'ts.
What I mean by that is don't make your sankalpa into something like,
I don't want to eat sugar anymore.
Please go ahead and formulate your sankalpa.
Now,
We're going to rotate the consciousness over the body.
Whichever part of the body my voice says,
I want you to mentally repeat it.
Just mentally echo that part of your body.
Simultaneously,
I want you to take your awareness to that part of the body.
The body will remain still.
Only our consciousness will be moving.
Take your awareness to the right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Take your awareness to the back of the hand.
The center of your right palm.
Right wrist.
Forearm.
Elbow.
Upper arm.
Armpit.
Right waist.
Right hip.
Right thigh.
Right knee.
Right calf.
Right ankle.
Right heel.
Sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Take your awareness to the left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Take your awareness to the back of the hand.
The center of your left palm.
Left wrist.
Forearm.
Left elbow.
Upper arm.
Left armpit.
Left waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Left heel.
Sole of the left foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Take your awareness to your right buttocks.
Left buttocks.
Right shoulder blade.
Left shoulder blade.
The entire spine.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrows.
Left eyebrow.
Right eyeball.
Left eyeball.
Right ear.
Left ear.
Right nostril.
Left nostril.
Tip of the nose.
Lower lip.
Lower lip.
Chin.
Throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Linger of the chest.
Upper abdomen.
Lower abdomen.
Navel.
Take your awareness to the entire right arm.
Take your awareness to the entire left arm.
Become aware of both arms simultaneously.
Take your awareness to the entire right leg.
Take your awareness to the entire left leg.
Become aware of both legs simultaneously.
Take your awareness to the entire body.
The entire body.
The entire body.
Now,
Bring your awareness to your breath at the entrance of your nostrils.
Try not to control the breath.
Just witness it with the mind.
Now move your focus of your mind to the breath on your abdomen.
Try not to control the movement of the abdomen.
Just witness it.
As we inhale and exhale,
The abdomen naturally makes a small movement up and down.
We're going to count our breath backwards from 27 to 1.
If you lose count,
Start all over again from 27.
If you reach 1 before I begin to speak again,
Start counting all over again.
If you were to fall asleep and you wake up,
Start all over again as well.
I want you to mentally repeat 27,
Navel up.
27,
Navel down.
26,
Navel up.
26,
Navel down.
25,
Navel up.
25,
Navel down.
Continue at your own pace all the way down to 1.
28.
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