Deep Relaxation With Yoga Nidra
Experience deep relaxation with this yoga nidra practice, the yogi's deep sleep. The practice guides you into the stillness and silence of your own body and mind by guiding you through a conscious journey through all parts of the body and sensations. You are invited to completely let go, observe, and immerse yourself in a state of deep relaxation. Your personal Sankalpa will help you to manifest positive changes in your life. Music: „Shavasana (1 hour)“ by Joel Loopez Photo by Andraz Lazic on Unsplash
Transcript
Welcome to Yoga Nidra.
Find a place where you are completely undisturbed,
A space where you can let go and take time to relax.
Lie on your back in Shavasana.
In Shavasana you lie with your legs slightly apart,
Your feet sink outwards in a relaxed position,
Your arms are slightly apart from your body and your palms are turned upwards.
Position your shoulder girdle so that it can relax completely and your shoulders can let go.
Feel how you are lying on your base and how the earth is supporting you.
Feel your base,
Then feel your own body.
Relax your legs,
Your pelvis,
Your back,
Your shoulders,
Your arms and your head.
Now I invite you to listen.
Listen to sounds,
Sounds that are still a little bit further away,
Maybe just outside of where you are,
Outside of your room.
Maybe you can hear something,
Some sounds coming in.
And then I invite you to listen to sounds in your immediate surroundings.
What can you hear?
And finally listen to your own breathing.
Listen to your own breathing.
Arrive at your own breath and observe it.
How does it sound?
Is it shallow or deep?
Is it short or long?
How does your body move with your breath?
During the Yoga Nidra exercise I will ask you to stay awake,
To stay present,
To follow my voice and observe.
With your next inhale tell yourself,
My body becomes calm.
My body is calm.
With your next exhalation you tell yourself,
My mind becomes calm.
My mind is calm.
Now it is time for your Sankalpa.
A Sankalpa is a decision,
A resolution to give your life a positive direction and it is always framed in a positive way framed in a positive way as if it already were so.
For example,
I live and experience every day consciously or I have strength and face all of my tasks or I have the courage to be open and honest.
And I invite you to take time to look inward and to find your Sankalpa.
Once you have found a Sankalpa,
It makes sense to stay with it for a longer period of time when practicing Yoga Nidra,
So that it can unfold its effect in your life.
Now,
Once you have found it,
Say it to yourself,
You can whisper it or you can just say it to yourself in your imagination three times and with conviction.
Repeat it three times to yourself.
I now invite you to let your awareness circulate through your body and to direct your consciousness to the very part of the body that I am naming,
So you will follow my voice.
Once I name a body part,
You will bring your awareness to that part and you will feel it intensely.
There is nothing more for you to do than to direct your attention there.
You don't have to move it,
You just simply relax it and be aware of that body part and be completely the part of the body I have named.
So,
I now ask you to follow my voice with your attention.
Your right hand,
Your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All fingers of the right hand,
Your palm,
The back of the hand,
The wrist,
The whole right hand,
The right forearm,
Elbow,
Crook of the elbow,
Your right upper arm,
Right shoulder,
Right armpit,
Right shoulder blade,
Right waist,
Right thigh,
Right knee,
Right lower leg,
Right ankle,
Right ankle,
Heel,
Sole of your foot,
Arch of your foot,
Ball of your foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
All five toes,
The whole right foot,
The whole right half of your body.
Now,
Bring your awareness to your left hand,
Your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All fingers of the left hand,
Your left palm,
Back of the hand,
Wrist,
The whole left hand,
Your left forearm,
Elbow,
Crook of your elbow,
Upper arm,
Shoulder,
Armpit,
Shoulder blades,
Waist,
Your left thigh,
Your left knee,
Your left lower leg,
Ankle,
Heel,
Sole of your foot,
Arch of your foot,
Ball of your foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
All five toes,
The whole left foot,
The whole left half of your body.
Stay in the present,
Follow my voice,
Bring your awareness now to the back of your body,
Feel the back of your body,
The back of your head,
Your neck,
Right shoulder blade,
Left shoulder blade,
Right half of your ribcage,
Left half of your ribcage,
Your spine,
Your entire spine,
Your spine,
Your back,
Your entire back,
Your right waist,
Your left waist,
Right hip,
Left hip,
Right half of your buttocks,
Left half of your buttocks,
Right back of your thigh,
Left back of your thigh,
Right calf,
Left calf,
Right ankle,
Left ankle,
Right heel,
Left heel,
Your entire back of your body.
Let your breath flow gently just as it's flowing automatically.
Stay focused,
Stay awake and follow my voice.
Now bring your awareness to the front of your body,
To the crown of your head,
Your forehead,
Your right eyebrow,
Your left eyebrow,
Your right eyelid,
Your left eyelid,
Your right eye,
Your left eye,
Your right cheek,
Your left cheek,
Your right ear,
Your left ear,
Your left ear,
Your nose,
The tip of your nose,
Your upper jaw,
Your lower jaw,
Your upper row of teeth,
Your lower row of teeth,
Your tongue,
Your mouth,
Your upper lip,
Your lower lip,
Your chin,
Your throat,
Your right collarbone,
Your left collarbone,
Your right shoulder,
Your left shoulder,
Your right chest,
Your left chest,
Your breastbone,
Your upper abdomen,
Your bellybutton,
Your lower abdomen,
Your pubic bone,
Your right hip,
Your left hip,
Your right front of thigh,
Your left front of thigh,
Your right knee,
Your left knee,
Your right kneecap,
Your left kneecap,
Right shin,
Left shin,
Right instep of foot,
Left instep of foot,
Right toes,
Left toes,
The entire front of your body,
The entire front of your body.
Follow my voice and stay present.
Your right leg,
Your left leg,
Both legs,
Your right arm,
Your left arm,
Both arms.
Your back,
Your buttocks,
Your spine,
Your shoulders,
Your whole torso,
Your abdomen,
Chest,
Head,
Your whole body,
Your whole body.
Feel where your body touches the floor,
At the back of your head,
At your upper back,
Your arms,
The backs of your hands,
Your buttocks,
Your calves,
Your heels.
Bring your awareness to the crown of your head,
To the point between your eyebrows,
To your larynx,
Your sternum,
Your solar plexus,
Your belly button and your pubic area.
Now feel your whole body,
Feel your whole body.
I now invite you to direct your attention to your breathing.
Feel your abdomen and your chest rise and fall with the movement of the breath in your body.
With your next inhale,
Tell yourself,
My body comes to rest.
With your next exhale,
Tell yourself,
My mind comes to rest.
Now count your breaths backwards,
Starting at 20,
At your own pace,
Starting now.
No matter how far you have come with your counting,
I now ask you to let go of it again and to say to yourself now,
I am awake,
I am consciously aware.
I will now name various sensations and feelings.
Try to remember these feelings and to perceive them in your own body.
Try to completely become absorbed in them.
Try to awaken the feeling within you.
Your body and your mind are the feeling I name.
Let's start.
Heaviness.
Your body is heavy.
You're sinking deep into the ground.
You feel the weight of your body.
And let go of it again.
Lightness.
Your body is light as a feather.
You are floating as if you were floating in space.
Your body is light.
Cold.
You feel cold.
Your whole body is cold.
Your cells are cold.
Absorb the cold with all your senses.
And let go of it again.
Warmth.
You feel warm.
You are warm.
Your body is warm.
Bathe in that warmth for a bit.
And let go of it again.
Sadness.
You feel sadness inside you.
You feel sadness.
And you let go of it again.
Joy.
You are filled with a feeling of utter joy.
Your whole body is bathing in that feeling.
And you absorb it.
And you observe it.
How does it feel?
Observe without attachment.
As it is now time to let go again.
Insecurity.
Your whole being feels insecure.
Feel it in your body.
How does it feel?
What happens in your body?
And let go again.
Strength.
You feel strong.
Strong and self-confident.
What happens in your body?
How does it feel?
Observe it.
And let go again.
Now let your emotions become neutral again.
Become neutral again.
Feel how your breath is flowing in and out.
Naturally relaxed.
Now withdraw into the space behind your closed eyes.
Notice the room that is there.
The emptiness.
If images arise that is totally alright.
Allow them to be there.
But do not judge them.
Stay neutral and observe.
And now invite you to let the following images arise in your mind's eye.
Again,
Remain neutral,
Remain uninvolved.
Do not judge.
Observe what happens when these images arise.
Follow my voice.
A smoking volcano.
A green overgrown hill.
A crowd of people.
A sleeping child.
A mountain peak in the sunshine.
A rock overgrown with moss.
The bright sun on a cloudless spring day.
The full moon over the sea.
A dancing woman in a clearing in the forest.
An old man sitting in front of a hut.
A walk by the sea.
A bath in a river.
Sledging in winter.
The sun on your skin.
Now be the following state.
Presence.
Fulfillment.
Peace.
Contentment.
Stay in the space behind your eyes.
Enjoy the emptiness of the space for a bit.
Now remember your sankalpa from the beginning and repeat it.
Repeat your sankalpa three times to yourself.
And now slowly detach yourself from your sentence again.
Let it go for now.
We have arrived at the end of the Yoga Nidra exercise.
And I now invite you to slowly come back with your attention into the room.
And into your body.
Feel where your body is lying.
Feel the ground beneath you.
The air that surrounds you.
And I now invite you to listen to the sounds that arise around you.
What can you hear?
With your next inhale,
Say to yourself,
My body is wide awake and clear.
With your next exhale,
Say to yourself,
My mind is wide awake and clear.
Now slowly start bringing movement back into your body.
Do it your way.
Maybe you start with really small,
Slow movements.
With wiggling your fingers and your toes.
Maybe you want to stretch out.
Stretch out long for a while.
Maybe you want to curl up on your side.
Give yourself a hug.
Or perhaps you need activation.
Standing up.
Maybe you want to move a bit.
Standing.
To find the transition to the rest of your day.
Feel your inner impulse here and take your time.
It is time for me to thank you for taking the time to do this Yoga Nidra exercise today.
And for letting me guide you in it.
It was my pleasure.
I wish you a wonderful rest of your day.
