41:12

Guided Yoga Nidra

by Valerie Hwang Beck

Rated

3.5

Type

Activity

Meditation

Suitable for

Everyone

Plays

60

You are about to embark on a journey of progressive deep relaxation. Yoga Nidra is best done during a time of day when you will not easily fall asleep. Before your practice: Make sure to use the restroom. Take the time you need to make yourself comfortable before starting the practice. Silence your phone and alarms so that you are not interrupted. To do the practice, simply follow along with my voice in the recording, remaining awake and aware for the entire practice. I hope that this brings you peace and calm, as it has done for me. Thank you!

Yoga Nidra Body Scan Relaxation Healing Energy Peace Calm Deep Relaxation Intention Setting Emotional Healing Spiritual Connection Progressive Muscle Relaxation Energy Flow Guided Visualizations Healing Visualizations Intentions Visualizations Spirits

Transcript

Guided Yoga Nidra.

For this session,

We recommend finding a position where you can lie still for the entire time.

For most of you,

This will be Shavasana,

With the body lying down flat on your back,

On a comfortable surface.

Make sure your head is supported in a comfortable position.

Now is the time to do any final shifting and squirming you need to do before we start.

Remember,

We will not be moving for the next 45 minutes.

Now,

Let's begin our session of Yoga Nidra.

Go ahead and gently close your eyes.

As you settle in,

Gently shift your inner gaze up towards the center of your forehead.

And maintain your awareness here.

Take a deep breath in and let it all out.

Go ahead and take another deep breath in.

And this time,

As you let it out,

Release your breath completely with a big,

Ah.

Now,

Let's begin by establishing an intention to remain awake and aware for the entire practice today.

To yourself,

Repeat,

I will remain awake and aware.

Awake and aware.

Now,

I would like you to completely relax.

There's nowhere you need to be and nothing you need to do for a while.

Listen.

Listen to my voice and allow my voice to guide your awareness.

If you hear any outside sounds,

Let them take you deeper within.

All the while,

Remember to stay 100% awake and 100% aware.

Awake and aware.

Start by bringing your awareness to your right hand.

Notice your hand.

Notice where it is and what it is.

Now,

Focus your awareness on your right thumb.

Notice if it is suspended in the air or if it is touching anything.

Let go of any holding control or tension in your right thumb.

And let gravity take your thumb into whatever position that gravity wants it to be.

Letting go.

Letting go.

Letting go.

Now,

Move your awareness over to the other four fingers.

Let go of any holding control or tension in each of those four fingers of your right hand.

Say hello to each finger and as you do,

Let go of any holding control or tension in each of those four fingers.

Letting go.

Letting go.

Letting go.

Then,

From your fingers,

Shift your awareness to your right palm.

Notice the part of your palm that is closest to your little finger.

And notice the part that is closest to your thumb.

Notice the part that is closest to your thumb.

Let go of any holding control or tension in your right palm.

And go deeper within.

Deeper into relaxation.

Deeper into awareness.

Letting go.

Now,

Bring your awareness to your right wrist.

Notice the top of your wrist that is facing the sky.

And notice the bottom of your wrist that is touching the ground.

Notice anything that is touching your wrist.

Now,

Bring your awareness inside of your wrist.

And with your mind's eye,

Take a look around.

Notice if there are any areas of holding control or tension.

And let it go.

Allow your wrist to completely relax.

And as you do,

Your palm and fingers become even more relaxed.

Letting go.

Letting go.

Letting go.

Deeper and deeper into relaxation.

Deeper and deeper into surrender.

All the while,

Remaining awake and aware.

Awake and aware.

Now,

Bring your awareness to your right elbow.

And notice the part of your elbow that is facing the sky.

Notice.

Notice the part that is touching the ground.

Explore your elbow with your inner eye.

And notice if there are any areas of holding control or tension within your right elbow.

Or the muscles and tendons that surround it.

And let it go.

As you do,

Your forearm relaxes.

And the wrist surrenders more deeply.

Your palm becomes softer.

And gravity takes your fingers to wherever gravity is.

Gravity wants them to be.

Letting go.

Letting go.

Letting go.

Deeper and deeper into relaxation.

And deeper and deeper into surrender.

Letting go.

Letting go.

Letting go.

Letting go.

And now,

Bring your attention to your left hand.

Notice your hand.

Notice where it is.

Notice where it is.

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Notice where it is.

Then,

Zoom your awareness to your left thumb.

Notice if it is suspended in the air or if it is touching anything.

Let go of any holding,

Control,

Or tension in your left thumb.

And let gravity take your thumb into whatever position that gravity wants to take it.

Letting go,

Letting go,

Letting go.

Now,

Bring your awareness to the other four fingers of your left hand.

Say hello to each finger.

And as you do,

Let go of any holding,

Control,

Or tension in each of the four fingers of your left hand.

Letting go,

Letting go,

Letting go.

Now,

Bring your awareness to your left palm.

Notice the part of your palm that is closest to your little finger.

And notice the part that is closest to your thumb.

Let go of any holding,

Control,

Or tension in your palm.

And go deeper within.

Deeper and deeper into relaxation.

Deeper into awareness.

Letting go.

Now,

Bring your awareness to your left wrist.

Notice the top of your wrist that is facing the sky.

And notice the bottom of your wrist that is touching the floor.

Notice anything that is touching your wrist.

Notice anything that is touching your wrist.

Notice anything that is touching your wrist.

Notice anything that is touching your wrist.

Notice anything that is touching your wrist.

Now,

Bring your awareness inside of your wrist.

And with your mind's eye,

Look around.

Notice if there are any areas of holding,

Control,

Or tension.

And let it go.

Allow your left wrist to completely relax.

And as you do,

Your palm and fingers become even more relaxed.

Letting go,

Letting go,

Letting go.

Deeper and deeper.

Deeper into relaxation.

And deeper and deeper into surrender.

All the while,

Remaining awake and aware.

Awake and aware.

Now,

Move your awareness up to your left elbow.

And notice the part of your elbow that is facing the sky.

Notice that part that is touching the ground.

Explore your elbow with your inner eye.

Notice if there are any areas of holding,

Control,

Or tension within your elbow or the muscles and tendons that surround it.

And let it go.

As you do,

Your forearm relaxes and the wrist surrenders more deeply.

Your palm becomes softer and gravity takes your fingers to wherever gravity wants them to be.

Letting go,

Letting go,

Letting go.

Deeper and deeper.

Deeper and deeper into relaxation.

Deeper and deeper into surrender.

Letting go,

Letting go,

Letting go.

Now bring your awareness to the back of your shoulders.

Sliding your awareness over to the top.

And then the front.

Allow your shoulders to completely relax.

Let go of any holding,

Control,

Or tension.

Let go of any holding,

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Meet your Teacher

Valerie Hwang Beck Kawasaki, Kanagawa, Japan

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