Yoga Nidra - Movement Of Awareness With Sankalpa

A lovely and calm 23-minute version of yoga nidra with focus on movement of awareness and Sankalpa. It can be used as a way to go to sleep or as a shorter break/ rest.
It is also a great session to give energy to your Sankalpa.
Such a lovely way also to start a new day.
For some, it will work well as a way to break a stressful or anxious moment during the day.

Transcript

Om Namah Shivaya and welcome to this version of Yoga Nidra which will be a movement of awareness going on for a little bit further time and we were going to place or given the possibility to place your sankalpa that truth or deeper inner statement of what you want to change upcoming period of your life which might be in the way of living your life into the highest quality so I want you to lay down on your backs in Shavasana make sure you have a thin cushion or folded blanket or so underneath the back of your head make sure you are not getting cold so blankets or socks and so on so we're going to go into that deeper relaxation and many of you become colder so trying to do this before we go into the guidance because we don't want to move when we're actually started so the main two main principle is to be still if you can because you have a higher benefit from it if you're not activating and moving the whole time and also we try to stay awake as long as we can even if you use this actual this one to have help to fall asleep try to stay awake a little bit to to be in that state of mind before we shift over to dreaming and so on so the body is on the floor the mat or cushion or whatever it is and I want you to have your heels a little bit apart maybe hip or shoulder wide apart and relax your ankles allowing your feet to drop outwards arms a little bit out from the body palms facing up just adjust the angle in your arms to get your shoulders to relax to come closer to the floor and mat and also a little bit observe your also a little bit observe your neckline if you need to bring your chin a little bit in towards your chest eyes are closed and just clarify for yourself now I am here and I will be here for a while so you're choosing to bring your awareness to this present moment right now there is no rush okay we cannot speed things up there is no quick fixes so just allow the time to to make things happen as it's supposed to be today body can breathe however it wants to but it we want it to go through the nose or nostrils so closing the mouth with a touch of your lips and really relaxing your jaw muscles maybe bring that tongue down from your palate or the roof of your mouth so I will start with a short mantra and then I will go into the guidance of the moving movement of awareness ah he he so I will mention a lot of different parts and points of your body and I want you to calmly yet directly bring your awareness to that point or part this is what is most important and if you want to you can mentally say or tell yourself in your mind and your thoughts the mantra om a um on each of those points or parts that I mentioned but that is optional so I want you to start by bringing your awareness to the top of your head if you want to mentally think on nose tip chin center of the throat right shoulder upper arm elbow forearm wrist back of the hand palm of the hand right thumb index finger middle finger ring finger little finger all five fingers palm of the hand back of the hand wrist forearm elbow upper arm shoulder arm pit the whole right arm center of your throat if you want to mentally think on left shoulder left shoulder upper arm elbow forearm wrist back of the hand palm of the hand left thumb index finger middle finger ring finger little finger all five fingers palm of the hand back of the hand wrist forearm elbow upper arm shoulder arm pit the whole left arm center of your throat if you want to mentally repeat om center chest solar plexus belly button lower abdomen the right hip right buttocks front side of the thigh back of the thigh knee knee back of the knee lower leg with chin bone calf muscle heel top of the foot sole of the foot the arch right big toe second toe third toe fourth toe little toe all five toes sole of the foot top of the foot heel right ankle calf muscle knee thighs right ankle calf muscle knee thighs buttocks right hip the whole right leg belly button if you want to mentally think om left hip left buttocks front side of the thigh back of the thigh knee back of the knee lower leg with chin bone left hip with chin bone calf muscle ankle heel top of the foot sole of the foot the arch left big toe second toe third toe fourth toe little toe all five toes sole of the foot top of the foot the heel ankle calf muscle knee thighs buttocks left hip the whole left leg right side of the chest left side of your chest right waist left waist bring your awareness to your back lower back spine right shoulder blade left shoulder blade the whole back the whole back neck back of the head top of the head forehead right eyebrow left eyebrow right temple left temple right cheek left cheek right ear left ear right jaw left jaw chin lower lip tongue upper lip both lips nose nose tip right eye left eye right eyelid left eyelid the area between your eyebrows all the facial muscles the right arm left arm both arms right leg left leg both legs right hand left leg left hand both hands right foot left foot both feet now imagine you could feel the whole body all the parts that we have gone through but not one by one or part by part imagine to open up and connect with as much as possible of the whole body simultaneously the whole body with one feeling you don't even need to understand don't go into logic just open up and try to feel as much as you can of the whole body with one feeling the whole body the whole body your body is very still now in the stillness bring your attention or awareness to the area between your eyebrows third eye Achnashaka just be there a little bit inside from the surface we have now reached that point where we want to place our sankalpa that statement which is something that we want to change in the upcoming period of our lives something that we truly feel is in the way of us being able to live our life in an even higher quality can be in our patterns in our tendencies or whatever it is or just now in life from other circumstances sometimes we already know what it is or we might have a sankalpa already otherwise you create like a statement like this is already happening it should be very clear there are no doubts it's not a question it's not a wish it's like you're telling yourself that this is already how it is so for example it could be like this I am calm happy loving and the ruler of my life or for some it might be something very specific like each and every morning when I wake up it is in a positive feeling whatever it is for you I want you to mentally repeat your sankalpa or this statement for a little while I want you to focus on each and every word and in the feeling that this is already existing now bring your attention back to the stillness of the body and just see if you can experience that somehow when we focus on being still it can feel like we become even more still and in this deep stillness bring your awareness into the center of your chest deep deep into the center of your chest the area of anahata or heart chakra I want you to continue for a while and just practice in your way where you are right now in life and in your practice how to surrender and surrender inwards in towards that deeper inner silence inner calmness or even sometimes we can experience this like an inner emptiness so not controlling not fighting it just allowing yourself to surrender into this inner emptiness or quietness and sometimes when we start to reach into that deeper level we can experience that our awareness or our consciousness is wider than this physical body and maybe sometimes we can even reach that deep that you will get some small short glimpses of experiences that you are becoming one with everything like you're being one with the whole the infinite cosmos or however you see it whatever you experience just be in this state for a little bit this process of surrendering into this deeper inner quietness or emptiness and just rest for anyone who just want to stay in this calmness or maybe use this to fall asleep you can just disconnect from the volume or close down this guidance for the others just have one or two little bit more fuller more conscious breath just feel that your awareness is back and start wiggling your fingers and toes start to connect start to activate or maybe even awaken your body a little bit you can roll your wrists or ankles or if you want to carefully roll your head from side to side whatever you feel like so the guidance of this short moving of awareness with sankalpa yoganidra is now finished and you have been guided by me Fredrik Binett so you slowly start to awaken maybe stretch your body and this sankalpa that we used if it feels like you're connected like this is something I got it this is what I want to work with and allow to manifest and shift in my life so remember the exact same and repeat it in each nidra you do or meditation but also repeat it in this awakened state of mind like write it on a paper or write it in your phone so you can read it or you know classical things on your refrigerator or bathroom mirror or whatever it is so sometimes connecting and reminding yourself also in this awakened state and that will connect with your subconscious state and then it will manifest more clearly so I hope you enjoyed this short resting or maybe spiritual feeling or meditative state or whatever you were into and that you felt like you could place this heart full intention or sankalpa deep inside to allow it to grow so thank you and continue to have a good day evening or morning or whatever it is for you right now Namaste

Reviews

I'll definitely be lying down with this one again!

Left me completely still for a long period, able to have an empty mind.

Perfect. Thank you 💫

Thankyou Frederick. That was a great way to start my day