Yoga Nidra: Freedom

Yoga nidra is a deliciously calming and enjoyable meditative practice that is appropriate for anyone. The benefits include deep rest and healing for the body and the mind. This traditional practice is designed to drop you into stillness and open you to a sense of connectivity to all of creation.

Transcript

Please prepare for yoga nidra. Lie down on your back, Either on the floor or on your bed or couch. Arrange your body in Shavasana with as many pillows and blankets as you need to be completely comfortable. Make any adjustments that you need to your body, Your props, Your clothing, So that you won't need to move during the practice. Close your eyes and keep them closed for the entire practice. Take a deep breath and as you exhale, Feel any physical or mental tension flow out of you. In this practice, The body will become deeply relaxed and so will the thinking mind. At the same time, You will try to stay completely conscious. This is very important. So make a resolution to yourself now, Saying, I will not sleep. I will remain conscious throughout the practice. During yoga nidra, The only thing you need to do is to follow my voice. Don't try to analyze the instructions as this will disturb your mental relaxation. Simply follow my voice with total attention. If thoughts come to disturb you from time to time, Don't worry, Just continue the practice. Now allow yourself to become calm and steady. Relax the entire body. Sit on the body and feel complete stillness. Develop awareness of the body from the head to the toes. Next we're going to move the attention to a series of points around the body. Simply become aware of the sensations at each point as I name them. We'll begin with the forehead. Now the throat. Right shoulder. Right elbow. Right wrist. Tip of the right thumb. Tip of the right index finger. Tip of the right middle finger. Tip of the right ring finger. Tip of the right pinky finger. Right wrist. Right elbow. Right shoulder. The throat. Left shoulder. Left elbow. Left wrist. Tip of the left thumb. Tip of the left index finger. Tip of the left middle finger. Tip of the left ring finger. Tip of the left pinky finger. Left wrist. Left elbow. Left shoulder. The throat. Center of the chest. Right side of the chest. Center of the chest. Left side of the chest. Center of the chest. Navel. Lower abdomen. Right hip. Right knee. Right ankle. Tip of the right big toe. Tip of the right second toe. Tip of the right middle toe. Tip of the right fourth toe. Tip of the right pinky toe. Right ankle. Right knee. Right hip. The lower abdomen. Left hip. Left knee. Left ankle. Tip of the left big toe. Tip of the left second toe. Tip of the left middle toe. Tip of the left fourth toe. Tip of the left pinky toe. Left ankle. Left knee. Left hip. The lower abdomen. The navel. Center of the chest. Throat. Forehead. Now scan the body and see if there's any remaining sensation of tension. Notice any holding, However subtle. Now let each gentle exhale wash away any remaining sensation of tension. As you sense the body letting go, The body moves toward sleep. Let the body sleep. . Set the body and mind free. Let them sleep. Awareness remains present. Sense the freedom, The effortlessness. The body and mind move toward sleep. Awareness remains present. Now become aware that you are not the breather. You are boundless awareness experiencing the body breathing. You are not the breather. You are the stillness of awareness experiencing the body breathing. You are the stillness of awareness experiencing the body breathing. Now feel that your whole body is breathing. Inhale from the bottoms of your feet to the crown of your head. And exhale from the crown of your head to the bottoms of your feet. Inhaling up from the bottoms of the feet to the crown of the head. Exhaling down from the crown of the head to the bottoms of the feet. Inhaling your whole body. Exhaling your whole body. Breathe as slowly and patiently as you can. The breath as consciousness ascending and descending through the body. Now inhaling up from the ankles to the crown of the head. Exhaling down from the crown of the head to the ankles. Inhaling from the knees to the crown of the head. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Inhaling from the base of the spine to the crown of the head. Exhaling back to the base of the spine. Exhaling back to the knees. Exhaling back to the knees. Inhaling from the navel center to the crown of the head. Exhaling back to the navel center. Exhaling back to the knees. Exhaling back to the knees. Inhaling to the crown of the head. Exhaling back to the knees. Inhaling to the crown of the head. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Inhaling to the crown of the head. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Inhaling from the opening of the nostrils to the crown of the head. Exhaling back to the opening of the nostrils. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Inhaling from the opening of the nostrils to the crown of the head. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Inhaling from the opening of the nostrils to the crown of the head. Exhaling back to the knees. Inhaling naval center to crown of head. Exhaling back to naval center. Inhaling base of the spine to crown of head. Exhaling back to base of the spine. Exhaling back to the knees. Exhaling back to the knees. Inhaling knees to crown of head. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Inhaling to crown of head. Exhaling back to ankles. Exhaling back to the knees. Exhaling back to the knees. Inhaling soles of the feet to the crown of the head. Exhaling back to the soles of the feet. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Exhaling back to the knees. Now imagine that the universe is breathing you. Breathing is effortless on your part. The universe is breathing and you are filled and emptied. Filled and emptied. A current in the ocean of breathing. Everything is flowing through you and you are flowing through everything. Galaxies, Stars, Darkness and light, In and out, In and out. Inhaling to crown of head. Exhaling back to the knees. Exhaling back to the knees. Let go of breath awareness and breathe. Let go of breath awareness and experience the space in front of the forehead as a dark, Empty screen. The mind may begin to unfold light, Shapes, Thoughts and memories onto that screen as images. Just relax and observe whatever emerges with patience. Witness the unconscious mind unfold. No judgment. No effort. Just awareness. Observing. No judgment. Just awareness and the screen of the mind. Let go of breath awareness and experience the space in front of the forehead as a dark, Empty screen. You Now clear the screen. You're just looking onto a black screen. Sense the blackness of the space as a vast, Even, Infinite stillness. Stillness. Infinite stillness and space. Now with each gentle exhale let go of all thought, All desire. With each gentle exhale let go of the past. Let go of the future. Each time you breathe out, Let go. Let go of the past. Let go of the past. Let go of the past. Let go of the past. Let go of the past. Now return to your awareness and imagine the body as a vessel of space. Sense the space and the tranquility that fills it. Begin to turn your attention back to the physicality of the body. Slowly scan the body, Tuning into physical sensations that you experience. Feeling where the body is touching the floor, Feeling the clothing on the body, Feeling the air on the skin. Now tune into the space around you, Becoming aware of any sounds or other sense experience in the physical space around you. As you're ready, Begin to move and stretch the body as you like. Slowly rolling onto one side, Sitting up when you're ready, And opening your eyes. Thank you.

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