Yoga Nidra: Tranquility

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 a sense of deep calm and inner peace.

Transcript

Let's get ready for yoga nidra.

Find your body in savasana position,

Lying on your back with your feet apart and arms away from your sides.

Palms face up if that's comfortable.

Have a low pillow under your head and maybe a pillow or a rolled blanket under your knees.

Since the body temperature will drop during the practice,

You might want to cover your body with a blanket.

Make sure that your body is completely comfortable so you won't have to move during the practice.

If you do find yourself uncomfortable,

Simply adjust your posture and then drop back into stillness.

Now make a gentle but firm commitment to remain awake,

Even if there are periods you don't remember.

If you find yourself returning to consciousness,

Simply follow the instructions from there.

Don't be discouraged if you experience mental chatter.

Just let any thoughts flow without resistance.

Now please make any final adjustments to your body position and we'll begin.

Develop awareness of the entire body.

Become aware of the space occupied by the body.

Aware of the body and the space.

Become aware of the whole body lying on the floor.

Feeling each place where the body touches the floor.

Tuning into the contact between body and floor.

Know where the back of the head meets the floor.

The shoulder blades and the floor.

The elbows and the floor.

The backs of the hands and the floor.

The glutes and the floor.

The calves and the floor.

The heels and the floor.

Awareness of all of the places where the body meets the floor.

Feeling all of these places at once.

Do not sleep.

In a moment I will name a succession of body parts.

As quickly as possible bring your awareness to the body part mentioned and become aware of that part of the body.

Keep yourself alert but don't concentrate too hard.

Let your attention be light.

Become aware of the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

The forearm,

The elbow,

The upper arm,

The shoulder,

Right side ribs,

Right side waist,

Right hip,

Right thigh,

The knee,

The calf,

The ankle,

The heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left side ribs,

Left side waist,

Left hip,

Left thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right shoulder blade,

Left shoulder blade,

Right glute,

Left glute,

The spine,

The whole back together,

Top of the head,

Forehead,

Both sides of the head,

Right eyebrow,

Left eyebrow,

Space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

The lips,

The chin,

The throat,

The right chest,

The left chest,

The center of the chest,

The navel,

The abdomen,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back,

The whole front,

The back and the front together,

The whole body together,

Feeling the whole body on the floor,

Aware of your body lying on the floor,

Completely aware,

Don't sleep.

Now devote all of your awareness to the right arm.

Observe the experience of breathing in the right arm.

Sense any subtle expansion and contraction with the breathing in the right arm.

The right arm breathing.

Go to the left arm.

Observe the experience of breathing in the left arm.

Sense the expanding and contracting field of breath energy in the left arm.

The left arm breathing.

Go to the right leg.

Sense the right leg expanding and contracting with the breath.

The right leg breathes.

Go to the left leg.

Sense the left leg expanding and contracting with the breath.

The left leg breathes.

Now sense the whole head breathing,

An expanding and contracting field of life force energy.

Now the whole body.

Sense the whole body breathing.

Sense the whole body as an expanding and contracting field of life force energy.

Observe into the sensation of the whole body breathing.

Now the whole body.

Sense the whole body as an expanding and contracting field of life force energy.

Now visualize a realm of great peace surrounding the body.

Allow the mind and the body to absorb the deep,

Soothing sensation of peace and tranquility that surrounds you.

Surrender into the experience.

Patiently breathe in,

Drinking this nectar of tranquility that surrounds you.

Sense it spreading through the body and through the layers of the mind.

As you breathe out,

Feel the body deepening into the safety of its calm.

With each inhale,

The body drinks in the sensation of infinite peace.

With each exhale,

Surrender into stillness.

Now breathe in,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe in,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now breathe out,

Drink this nectar of tranquility that surrounds you.

Now become aware of your whole body lying in stillness,

Peaceful and serene.

Sense an expanding feeling of spaciousness within the stillness.

Feel your body lying completely relaxed on the floor.

Slowly become aware of the position of your body lying on the floor.

Begin the body thoroughly,

Becoming aware of the sensations of each body part,

The body filled with awareness.

Begin to move and stretch the body slowly,

Taking your time.

When you're ready,

Roll onto one side.

Sit up slowly and open your eyes.

Thank you.

Reviews

I didn’t fall asleep but felt totally at peace thank you 🙏

I have difficulty hearing even with noise canceling headphones. I appreciate your very clear voice without any distracting music. Namaste.

Left me drifting off to sleep, thank you Karen💜

Very nice pace. Namasté!

Wonderful experience of complete body awareness and relaxation ❤️🧡💛💚