Slow Paced Yoga Nidra With Sankalpa

A slow-paced guided Yoga Nidra for you to place your Sankalpa and get a lovely 24-minute pause.
This version is for you that enjoy a slower-paced Yoga Nidra so not for everyone perhaps. For example, the movement of awareness is very calm and a bit slower than I normally guide. Hope you enjoy it!

Let me know your thoughts!

Transcript

Welcome to this guided yoga nidra where you have the possibility to place your sankalpa,

Your heart full or deep intention.

So we will start by just lying down on our backs,

Making it comfortable and make sure you put something underneath your head so you won't be disturbed by the pressure on the back of your head when your body starts to relax into a deeper state.

So in general we lie in shavasana so you want your shoulders to be relaxed and you can widen your angle of your arms a little bit and palms facing up.

And your heels should be hip or shoulder wide apart with relaxed ankles so you are allowing your feet to drop outwards.

Make sure you have enough of blankets and clothes so if you have a tendency to be cold when you relax make sure you have enough on you so also that won't disturb you when you go into this deeper relaxation state.

So when you have arranged your details and you are feeling that I can be like this for a while,

Two main intentions that we have in nidra yoga is one that we want to be still if possible because the deeper effects come in stillness.

But be humble if any part starts to take all your focus because sometimes the pressure changes when we start to relax then of course you can move a little bit but in general we want to be still.

The other main intention is to stay awake so you are trying to stay awake and aware during my guiding.

The main idea is to focus on my voice so you keep your sense of hearing active the whole time.

If you do fall asleep that's fine.

Whenever you wake up just go into the guiding wherever I am at that moment and be okay with that.

That still has a benefit.

So before we start one last check if anything you need to adjust so you can lie down comfortably for the upcoming time of the yoga nidra guidance.

Close your eyes and just clarify for yourself where you are,

What space on this mat in this room,

Maybe what time of the day and so on so that's really clear.

The body breathes however it wants to but it goes through the nostrils.

So closing your mouth with the touch of your lips.

I will do a short mantra just to bring the energy into the session and then the guiding will continue from there.

Om Shanti Shanti Shanti So you can just calmly bring your awareness all the way down to your toes and your feet.

You can move one toe if you need to just to get that first connection.

And then slowly I want you to just sweep through the body from your toes through your feet,

Ankles and so on until you reach the top of your head.

So just slowly sweeping through just being aware of most of your body parts and details so you're not sweeping too quickly.

I don't want you to jump over too many details.

But also if you have a tendency to do everything very correct make sure you're not sweeping too slowly so we don't fall asleep already here.

When in your time no stress you have reached the top of your head just move your attention towards your breath.

Just observe that your body breathes.

You don't change.

You don't control your breath.

You just observe the natural ongoing breath that your body does by itself.

Just calmly.

Sometimes the breath will change.

That's okay.

But it's not you consciously changing it.

So in this first slightly calmer state I want you to bring forward your sankalpa.

Just for a little while mentally repeat your sankalpa,

Your statement.

And I want you to focus on every word and in that feeling that you really mean your statement,

You mean your sankalpa.

We will now go into the body scanning part or when we move our awareness through and along the body.

So I will mention different parts and points of your body.

I want you to calmly but directly bring your awareness to that point or part.

If you want to you can at each part mentally repeat the mantra om,

A-U-M.

But that's optional.

So calmly but directly bring your awareness to that point or part of the body that I mentioned.

And that's all that you do.

We do nothing extra.

We don't need to help with anything.

So bring your awareness to your right thumb.

Mentally think om.

Right finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

The whole right hand,

The wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The whole right arm.

Now move your awareness to the right side of your chest,

Right waist,

Right hip,

Buttocks,

Thighs,

Knee,

Back of the knee,

Chin bone,

Calf muscle,

Right ankle,

Heel,

Top of the foot,

Sole of the foot,

The arch,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Sole of the foot,

Top of the foot,

Heel,

Ankle,

Knee,

Buttocks,

The right hip,

The whole right leg.

Calmly move your awareness to your left thumb.

Mentally think om.

Right finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

The whole hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The whole left arm.

Calmly move your attention to the left side of your chest,

Left waist,

Left hip,

Buttocks,

Thighs,

Knee,

Back of the knee,

Chin bone,

Calf muscle,

Left ankle,

Heel,

Top of the foot,

Sole of the foot,

The arch,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Sole of the foot,

Top of the foot,

Heel,

Ankle,

Knee,

Buttocks,

Left hip,

The whole left leg.

Now move your awareness to your back,

Spine,

Lower back,

Right shoulder blade,

Left shoulder blade,

The whole back,

The whole back.

Now bring your awareness to the lower abdomen,

Belly button,

Solar plexus,

Center of the chest,

Throat,

Neck,

Back of the head,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Right cheek,

Left cheek,

Right jaw,

Left jaw,

Chin,

Lower lip,

Upper lip,

Nose,

The right eye,

The left eye,

Right eyelid,

Left eyelid,

The area between your eyebrows.

Now imagine you could feel the whole body,

All the parts that we have gone through,

But all with one feeling.

Just open up to feel as much as possible at the same time.

The whole body,

The whole body,

Your body is very still.

Now in this stillness,

Just bring your awareness to your nose.

Inside your nose,

In the very front part of your nostrils.

Don't change anything,

Allow everything to be just as it is.

Just start to connect,

Start to feel in the front part of your nostrils,

Feel the sensation of the air,

The air coming in through your nostrils and the air naturally going out of your nostrils.

Each and every breath as good as you can.

So the air has been here the whole time,

You are just tuning in and connecting to it and starting to go deeper into your concentration.

Now see if you can feel the sensation of the air a little bit deeper into the nasal passages.

So nostril,

Nasal passage and the opposite way when the air naturally goes out.

Calmly each and every breath.

Now see if you can follow the air slightly a little bit further in to the back of your throat.

Just any sensation when the air passes through the back of your throat.

Following the air going nostril,

Nasal passage,

Throat and the opposite way when the air goes out.

As good as you can each and every breath.

Just following the sensation of the air.

The body breathes however it wants to but it goes through your nostrils.

Now see if you can experience when the air has passed through your throat,

Can you experience deep deep inside your chest that your lungs are actually slightly expanding.

Then there is like a micro pause,

It's like your body is holding its breath naturally for a millisecond and then your lungs slowly contract and the air goes throat,

Nasal passage,

Nostrils and out.

Can you follow your whole breath?

Now continue to follow your breath but we are going to add a basic downward counting.

We are going to count from 27 and downwards while following the air that your body breathes.

So when you follow the air coming in,

Just think 27.

When the air goes out,

The same 27.

When the air comes in again,

26.

And when the air naturally goes out,

26.

So each time you follow the air coming in,

You withdraw one number,

25.

The same number when the air goes out.

So keep your concentration on the counting of your breath but also be truthful.

Today right now,

To which number can you keep your concentration and not lose your counting?

If you lose your counting even one inhale or exhale,

That's okay but you start over from 27 again.

And following the air,

Counting from 27 and downwards.

Continue to follow the air but lose the counting,

No more counting.

It's now again time to place your Sankalpa deep into your subconscious mind and just allow it to naturally grow and then manifest and become a part of your life,

Your behaviors and patterns.

So repeat your Sankalpa mentally,

Focus on every word and in the feeling that this is already existing.

This is already how it is.

Now calmly move your awareness to the area between your eyebrows,

What we call the third eye or Ajna Chakra.

Just be here in stillness for a little while.

You see if you can surrender,

Just in your way surrendering deeper into your inner calmness,

Inner emptiness that already exists within you.

And in this state when you are surrendering into a deeper state,

Just allowing yourself to rest a little bit.

Good night.

.

Aum.

Aum.

Slowly bring your awareness back.

Remind yourself of where you are,

On this mat or in this room,

Or time of day and so on.

Have one of a bit more fuller breath.

And then slowly start to wiggle your fingers and toes,

Start to connect with your body,

Start to awaken your body.

You can move your wrists,

Your ankles,

Maybe you want to turn your head slowly from side to side.

Aum.

So the actual guiding of the Yoga Nidra is now over.

And I'm happy to be able to support you to place your sankalpa,

To start to create the new you.

So take a little time,

Just keep the calmness for a little bit.

When you feel ready,

You can roll over on one side,

And then when you're ready,

You can slowly come to a seated position.

And then end the whole session as you feel like with namaste or some chanting or just in silence.

Thank you for attending my Yoga Nidra and hopefully you enjoy the session.

Namaste.

Reviews

Great work.
Would you release another one where you go through the 61 point rotation of awareness?

Marvelous! Very much liked the mantra chanting with it. Thank you! 🙏🌻

Thank you for this beautiful yoga nidra. I love how mantras was included in the meditation. Listening I got very relaxed and awake. 🙏❤️🙏

Thank you for your gentle voice and graceful pace. Namaste

Thank you for This yoga nidra! I I satt up all the time but I fouled all you Said!

Fredrik, love your mantras and your special breath awareness work. With much gratitude and appreciation for this beautiful nidra practice.

Precise and bright. A clear path to the heart of the matter.

Thankyou Frederick. calming and grounding, a great way to start my day.