This is a 15-minute Yoga Nidra practice in the Satyananda tradition. It progresses along the traditional path suggested by the Satyananada himself. It's suitable for both beginners and more advanced practitioners. A wonderful way to start or end the day, letting stress and tension melt away.
Prepare for yoga nidra lay down on your back in shavasana corpse pose and let your eyes gently close begin to become present aware of this present moment feel your breath as it flows gently in and out feel the flow of the breath notice how as you breathe in your lungs inflate as you breathe out the diaphragm rises and the lungs deflate follow the breath as it flows in and flows out keep your awareness on your breath and with every exhale allow yourself to become more and more present in this moment let the past recede let the future be in the future stay with the present now bring your awareness to the thumb on your right hand and then follow my cues as we rotate the consciousness through various points of the body bring the awareness now to the first finger on the right hand and the second finger third finger pinky on the right hand palm back of the hand wrist elbow shoulder armpit right hip knee back of the knee ankle heel soul of the right foot right big toe second toe third toe fourth toe pinky toe thumb of the left hand second finger third finger fourth finger pinky on the left hand palm back of the hand wrist elbow shoulder armpit left hip knee back of the knee ankle heel soul of the left foot left big toe second toe third toe fourth toe a pinky toe top of the head forehead right eyebrow left eyebrow right eye left eye right eye right cheek left cheek nose upper lip lower lip chin throat heart solar plexus navel the whole right leg the whole left leg both legs together the right arm the left arm both arms together bring your awareness now to your whole body the whole body become aware of your whole body now bring your awareness to your natural breath become aware that you're breathing quietly and slowly become conscious of your breathing nothing else concentrate now on the flow of the breath between the navel and the throat feel the breath moving along this passage as you inhale the air rises from the navel to the throat and as you exhale it falls from the throat to the navel become aware of this become aware of this follow the flow now become aware of the breath through the nostrils the natural breath flowing through both nostrils and meeting at the top to form a triangle think of the breath as starting separately from a distance drawing near and uniting an eyebrow center now commence to practice nadi shodhana alternate nostril breathing count each breath cycle backwards from 10 to 1 as follows say this to yourself as you practice remember if you make a mistake go back to 10 and start over again maintain full awareness of alternate nostril breathing and counting there should be no mistake and no sleeping continue counting with total awareness of the flow of the breath from side to side continue the alternate nostril breathing and continue your counting so now let go of the alternate nostril breathing and become aware of chirikasha the inner space you see behind your forehead develop your awareness of that space notice that it's an infinite space that extends as far as you can see as low and as high and as wide as you can see become deeply aware of this space be totally aware but also not involved observe it as if you're watching a movie what you see is a projection of your subconscious if you see patterns this is simply the way your mind is manifesting maintain your awareness of this infinite space bring your awareness now to eyebrow center and focus your attention there imagine you're sitting in a meditative posture chanting the mantra om in synchronization with your breath you're sitting in a lotus or some other comfortable position doing this stay aware that you're sitting and keep your attention focused at eyebrow center chanting om in time with your breath visualize circles of om growing from eyebrow center as you continue the practice as you continue the practice now bring your awareness back to eyebrow center only return your awareness now to chirikasha return again to that inner space the space you see behind your forehead watch this space very carefully for any colors or patterns that may emerge you don't need to use any effort just remain aware and watching keep your total awareness on watching but without becoming involved continue watching the space and become aware of any images or any spontaneous thoughts or feelings that emerge try to become aware just notice bring your awareness now back to your breath as you breathe in feel your navel rise moving away from your spine and as you exhale notice the navel fall dropping down towards the spine follow the breath as it flows in and flows out and notice the navel rising and falling bring your awareness now to your right hand just visualize your right hand the palm the back of the hand the thumb and the fingers the thumb and the fingers and now just notice as the fingers and the thumb on the right hand start to move gently at first and then more and more bring your awareness now to your left hand visualize the left hand the palm the back of the hand the thumb and the fingers and now just begin to notice as the fingers and the thumb on the left hand begin to move slowly at first and then more and more and then more and more now notice as the toes begin to wiggle and start to rotate your wrists and your ankles and as you become fully awake and return to your body bend your knees hug them in gently and then roll to the right side cradle your head and your right arm allow yourself to pause for just another moment and just notice just observe witness whatever arises without becoming involved in it without judging it just notice it when you're ready bring yourself gently to a seat with the eyes still closed bring your hands together to heart center when you're ready allow your eyes to gently open this completes the practice of yoga nidra
Great shorter Nidra! So many shorter ones don’t get past the body scan. Appreciated that there was enough here to still feel benefits similar to a longer practice. Thank you!
