Hi,
This is Kelly from Ignite Yoga and today I'm going to be guiding you through a deep relaxation known as yoga nidra or yogic sleep.
In this practice we are not actually falling asleep but we are sending the body into this state between dreaming and sleeping.
So all you need to do is relax but remain alert.
Following my voice and thinking about each part of the body as I guide you.
We'll be relaxing the left side of the body and then the right and you'll be laying down.
So I recommend bringing a pillow or something soft to place under your head.
You might like a bolster under your knees,
Maybe even a blanket.
Just finding nice quiet space where you can relax.
Yoganidra is this beautiful deep restful practice which is so beneficial for stress relief and rejuvenating your energy and it said that relaxation is the best antidote for all impurities in the body whether you've been experiencing stress or headaches,
Anxiety,
Depression,
Fatigue,
Through this relaxation and stillness in your body it can help you to lose all body sensations and experience recharging your mind.
Rejuvenation,
Healing and maybe even an outer body experience.
So when you're ready,
You're going to lay down on your back in shavasana or corpse pose.
Your legs will be relaxed and your arms loose by your sides.
And take a moment to make yourself really relaxed,
Nestling in.
During the relaxation you might hear the sound of the sound bowl.
And that's simply to help you stay alert.
So relax your feet now,
A little wider than your hips,
Toes turning outwards.
The palms can turn up slightly away from the sides of your body or you might like to rest your hands somewhere gently.
Closing your eyes and making yourself really relaxed and still.
Take a moment to nestle in.
Just 15 minutes of this practice is equivalent for your body as one hour of sleep.
So silently now you're going to repeat three times to yourself.
I will remain awake and alert during the yoga nidra.
Once you have repeated I will remain awake and alert during the yoga nidra.
Can set a Senkalpa for your practice.
Senkalpa is a short positive intention like I am calm,
I am healthy,
I am relaxed,
Whatever you would like.
Say it silently to yourself three times now.
Now we will begin the yoga nidra.
Relaxing the left side of the body and then the right.
Direct your attention now to your left foot.
Tell your left foot to relax and be loose.
Left big toe.
The next toe.
Middle toe.
Next toe.
Little toe.
Ankle.
Huh?
The knee.
And your thigh.
Remain relaxed and alert.
Now focus your attention on the right foot.
Let your right foot be heavy and loose.
Right big toe the next toe.
Middle toe.
Next toe.
Little toe.
Ankle.
Car.
Knee and thigh.
Relax the pelvic region.
Everything below the waist,
Dead like,
Still.
No sensation.
Move your awareness to the left hand now.
Left thumb.
Visualize and imagine your thumb turning to light.
Feel like you are breathing with your thumb.
Your right thumb has life.
Index finger.
Middle finger.
Ring Pinky.
Relax the left palm.
Wrists.
Forearm.
Left upper arm.
And the left shoulder.
Relax.
Loose.
Right hand.
Focus on your right thumb.
Your right thumb turning to light.
Feel like you are breathing with your right thumb.
Index finger.
Middle finger.
Ring Pinky.
Relax the right palm.
The right wrist loose.
Right forearm upper arm,
Heavy and loose.
The right shoulder.
Nothing else exists.
Only your right shoulder.
Your entire back sinking down heavy.
Rela.
The abdominal region.
Belly.
Loose.
Rising and falling gently with each natural breath.
Focus your awareness on your chest now.
Loose but light.
Not heavy.
Now your internal organs,
Relax.
The lung.
Huh?
Liver.
Cool brother.
Kidneys.
Stomach.
Let all your organs rest.
Relax your neck and scalp.
Soften the face.
Relax the forehead.
Eyebrows.
Space between the eyebrow center.
Eyelid.
Cheeks.
Nose.
Upper lip.
Chin.
Throat.
Ears and the brain.
Relax the brain.
Now remain completely still.
Leave the body by itself now.
Leave the breath by itself.
Observe the body as in deep sleep.
Keep watching the body in deep dreamless sleep.
Go within your heart.
And become one with your higher consciousness.
Try to find yourself inside.
Where are you?
Repeat your sankalpa three times silently to yourself.
Let your whole body relax now.
The whole body.
Your whole body.
Relax.
Begin by noticing the breath.
Notice your body heavy in this space.
The face.
The hand.
Oh.
Your feet and legs.
Gently start to move the fingers and toes.
Maybe rolling your head from side to side.
Gradually bringing the feet back together or crossing your ankles.
Take a deep stretch over the head.
Big,
Deep breath in.
And a sigh out of the mouth.
Hug one knee and then the other into the chest.
Rolling into your recovery position on your side.
Take a moment to enjoy this post-yoga feeling.
And when you're ready,
There's no rush.
Slowly take your time to come back to a seated position.
We'll bring our hands to our heart space.
And closing with the sound of om.
Can join in or receive.
Take a clearing breath in.
Clear it out.
Inhale to arm.
Thank you so much for your practice today.
Take your time and enjoy how the body feels after this practice.
It's recommended that just 20 minutes a day can restore your whole body.
10 minutes at a minimum.
Yoga Nidra is amazing for removing tension and fatigue.
Releasing and relieving depression,
Anxiety,
Headaches and it can even reduce the cravings and desires and it's beautiful for healing your body.
I personally use this practice when I'm sick or run down or burnt out and When we slow the breathing and the thoughts and move into this state of deep relaxation we can restore the body to a state of a full night's sleep.
So I hope you enjoyed that today.
Have a beautiful day.
Bye for now.
