Yoga Nidra 45 Minutes With 108 Counts Mental Nadi Shodhana
Discover the profound benefits of Yoga Nidra, a powerful technique known as "yogic sleep," designed to guide you into a state of deep relaxation and meditative consciousness. This 45-minute guided practice based on Swami Satyananda Saraswati's Yoga Nidra will enable you to rejuvenate your mind, body, and spirit, allowing a sense of inner peace and tranquility. This session includes 108 counts of mental nadi shodhana (Alternate Nostril Breathing)
Transcript
So get ready for yoga nidra.
If you're on your yoga mat or on your bed,
Lie down in shavasana,
Which is the corpse pose.
With your feet apart,
Slightly plopped to the sides and the palms of your hand facing upwards.
And if you're sitting,
Try to sit in a comfortable position,
Preferably having your spine upright.
And you can place your hands on your palms on your thighs facing upward.
Close your eyes and quickly become motionless.
Now is the time to make any adjustments,
As there should be absolutely no movement until we finish the practice.
So for around an hour,
Forget your problems,
Forget your worries and simply concentrate on yoga nidra.
Forget your cares.
Take a long deep breath and as you breathe out,
Feel yourself letting go.
Become aware of outside sounds.
Become aware of distant sounds outside your room or outside your building.
Allow your sense of hearing to range into the distance and then gradually withdraw it back into the building,
Into the room,
Into the place where you are located.
And develop your awareness of the area that you are located in.
Become aware of the position of your body.
Become aware of your breathing.
Simply be conscious that you are breathing.
Do not concentrate.
Awareness of your breath and awareness of your body.
Remember your purpose,
Your intention,
Your sankalpa and mentally say to yourself,
I am going to practice yoga nidra.
I will remain awake.
I will not sleep.
And now state your resolve,
Your intention,
Your sankalpa.
Repeat it mentally with full awareness and feeling three times.
Now we will move into rotation of consciousness.
Awareness of the different parts of the body by taking a trip to the body.
Let your mind jump freely from one part to the next.
Simply becoming aware and you can mentally repeat the name of the body part in your mind.
So become aware of the part that I call out and repeat it in your mind.
Right side,
Right hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five,
Left side,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Now go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow centre,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes,
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head.
Major Parts Whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole of the head,
Whole of the back,
Whole of the front,
Whole of the body,
Whole of the body.
Now become aware of the meeting parts between the body and the surface that you are resting on and concentrate on them for a short while.
Feel the meeting points between the body and the surface intensely,
Evenly.
Bring your attention to the soles of your feet.
Feel the skin on the soles of your feet,
From the heels to the tips of the toes.
Go to the palms of your hands.
Feel the skin on the palms of your hands and fingers.
Feel the skin and also become aware of the lines on your palms and fingers intensely,
With full awareness.
Bring your awareness to your face.
Become aware of the skin on your face.
Develop your awareness.
Develop your awareness of the skin on your forehead,
Cheeks and chin.
Become aware of any lines on the face.
Bring your attention to the eyelids.
Feel the meeting point between the eyelids.
And now the lips.
Feel the meeting points between the lips intensely,
With feeling.
And bring your attention to your natural breath.
Become aware that you are breathing quietly and slowly.
Become conscious of your breathing,
Nothing else.
Concentrate now on the flow of breath between the navel and the throat.
Feel the breath moving along this passage.
As you inhale,
The air rises from the navel to throat.
As you exhale,
It falls from throat to navel.
Become aware of this.
Now become aware of the breath through the nostrils.
The natural breath flowing through both nostrils and meeting at the top to form a triangle.
Think of the breaths as starting separately from a distance,
Drawing near and uniting in the eyebrow center.
Now commence to practice Mental Nadi Shodhana.
Mental awareness of breathing through alternate nostrils.
We will count backwards from 108 to 1 as follows.
108 Inhale left nostril.
108 Exhale right nostril.
107 Inhale right nostril.
107 Exhale left nostril.
106 Inhale left nostril.
106 Exhale right nostril.
105 Inhale right nostril.
105 Exhale left nostril.
104 Inhale left nostril.
104 Exhale right nostril.
103 Inhale right nostril.
103 Exhale left nostril.
102 Inhale left nostril.
102 Exhale right nostril.
101 Inhale right nostril.
101 Exhale left nostril.
100 Inhale left nostril.
100 Exhale right nostril.
99 Inhale right nostril.
99 Exhale right nostril.
99 Exhale left nostril.
98 Inhale left nostril.
98 Exhale right nostril.
97 Inhale left nostril.
97 Inhale right nostril.
97 Exhale left nostril.
96 Inhale left nostril.
96 Exhale right nostril.
96 Exhale right nostril.
95 Inhale right nostril.
95 Exhale left nostril.
94 Inhale left nostril.
94 Inhale left nostril.
94 Exhale right nostril.
93 Inhale right nostril.
93 Exhale left nostril.
92 Inhale left nostril.
92 Exhale right nostril.
91 Inhale right nostril.
91 Exhale left nostril.
91 Exhale left nostril.
90 Inhale left nostril.
90 Exhale right nostril.
89 Inhale right nostril.
89 Inhale right nostril.
89 Exhale left nostril.
88 Inhale left nostril.
88 Exhale right nostril.
88 Exhale right nostril.
87 Inhale right nostril.
87 Exhale left nostril.
86 Inhale left nostril.
86 Inhale left nostril.
86 Exhale right nostril.
85 Inhale right nostril.
85 Exhale left nostril.
84 Inhale left nostril.
84 Exhale right nostril.
83 Inhale right nostril.
83 Inhale left nostril.
83 Exhale right nostril.
83 Exhale right nostril.
82 Inhale left nostril.
82 Exhale right nostril.
81 Inhale right nostril.
81 Exhale left nostril.
80 Inhale left nostril.
80 Exhale right nostril.
80 Exhale right nostril.
79 Inhale right nostril.
79 Exhale left nostril.
78 Inhale left nostril.
78 Exhale right nostril.
77 Inhale right nostril.
77 Exhale left nostril.
76 Inhale left nostril.
76 Inhale left nostril.
76 Exhale right nostril.
75 Inhale right nostril.
75 Exhale right nostril.
74 Inhale left nostril.
74 Exhale right nostril.
73 Inhale right nostril.
73 Exhale left nostril.
72 Inhale left nostril.
72 Exhale right nostril.
71 Inhale right nostril.
71 Exhale left nostril.
70 Inhale left nostril.
70 Exhale right nostril.
69 Inhale right nostril.
69 Exhale left nostril.
68 Inhale left nostril.
68 Exhale right nostril.
68 Exhale right nostril.
67 Inhale right nostril.
68 Exhale left nostril.
66 Inhale left nostril.
67 Exhale right nostril.
68 Exhale right nostril.
65 Inhale right nostril.
68 Exhale left nostril.
61 Inhale left nostril.
62 Exhale right nostril.
63 Inhale right nostril.
63 Exhale left nostril.
62 Inhale left nostril.
62 Exhale right nostril.
61 Inhale right nostril.
61 Exhale left nostril.
60 Inhale left nostril.
60 Exhale right nostril.
59 Inhale right nostril.
59 Exhale left nostril.
58 Inhale left nostril.
59 Exhale right nostril.
57 Inhale right nostril.
58 Exhale left nostril.
56 Inhale left nostril.
58 Exhale right nostril.
55 Inhale right nostril.
55 Exhale left nostril.
54 Inhale left nostril.
55 Exhale right nostril.
53 Inhale right nostril.
54 Exhale left nostril.
52 Inhale left nostril.
55 Exhale right nostril.
51 Inhale right nostril.
51 Exhale left nostril.
50 Inhale left nostril.
Exhale right nostril.
Please do not sleep.
49 Inhale right nostril.
Exhale left nostril.
48 Inhale left nostril.
Exhale right nostril.
47 Inhale right nostril.
Exhale left nostril.
46 Inhale left nostril.
Exhale right nostril.
45 Inhale right nostril.
Exhale left nostril.
44 Inhale left nostril.
Exhale right nostril.
43 Inhale right nostril.
Exhale left nostril.
42 Inhale left nostril.
Exhale right nostril.
41 Inhale right nostril.
Exhale left nostril.
40 Inhale left nostril.
Exhale right nostril.
39 Inhale right nostril.
Exhale left nostril.
38 Inhale left nostril.
Exhale right nostril.
37 Inhale right nostril.
Exhale left nostril.
36 Inhale left nostril.
Exhale right nostril.
35 Inhale right nostril.
Exhale left nostril.
34 Inhale left nostril.
Exhale right nostril.
33 Inhale right nostril.
Exhale left nostril.
32 Inhale left nostril.
Exhale right nostril.
31 Inhale right nostril.
Exhale left nostril.
30 Inhale left nostril.
Exhale right nostril.
29 Inhale right nostril.
Exhale left nostril.
28 Inhale left nostril.
Exhale right nostril.
27 Inhale right nostril.
Exhale left nostril.
26 Inhale left nostril.
Exhale right nostril.
25 Inhale right nostril.
Exhale left nostril.
24 Inhale left nostril.
Exhale right nostril.
23 Inhale right nostril.
Exhale left nostril.
22 Inhale left nostril.
Exhale right nostril.
21 Inhale right nostril.
Exhale left nostril.
20 Inhale left nostril.
Exhale right nostril.
19 Inhale right nostril.
Exhale left nostril.
18 Inhale left nostril.
Exhale right nostril.
17 Inhale right nostril.
Exhale left nostril.
16 Inhale left nostril.
Exhale right nostril.
15 Inhale right nostril.
Exhale left nostril.
14 Inhale left nostril.
Exhale right nostril.
13 Inhale right nostril.
Exhale left nostril.
12 Inhale left nostril.
Exhale right nostril.
11 Inhale right nostril.
Exhale left nostril.
10 Inhale left nostril.
Exhale right nostril.
9 Inhale right nostril.
Exhale left nostril.
8 Inhale left nostril.
Exhale right nostril.
7 Inhale right nostril.
Exhale right nostril.
Exhale left nostril.
6 Inhale left nostril.
Exhale right nostril.
5 Inhale right nostril.
Exhale left nostril.
4 Inhale left nostril.
Exhale right nostril.
3 Inhale right nostril.
Exhale left nostril.
2 Inhale left nostril.
Exhale right nostril.
1 Inhale right nostril.
Exhale left nostril.
2 Inhale right nostril.
Exhale left nostril.
Now become aware of Chidakasha,
The inner space you see between your forehead.
Develop your awareness of this space.
An infinite space that extends as far as you can see.
As low,
As high,
As wide as you can see.
Become aware of this space.
Be totally aware but not involved.
Observe it as if you are watching a movie.
What you see is a projection of your subconscious.
If you see patterns,
This is simply your mind's way of manifesting.
Maintain your awareness.
Now bring your attention to the eyebrow centre.
Focus your attention on the eyebrow centre.
Imagine you are sitting in a meditative pose in the eyebrow centre.
Chanting the mantra OM in synchronization with your breath.
You are sitting in lotus or some other comfortable position doing this.
Awareness of sitting in the eyebrow centre,
Chanting OM in time with the breath.
Visualize circles of OM growing from the eyebrow centre as you continue the practice.
Now bring your attention back to the eyebrow centre only.
Cease visualizing your self-practicing meditation.
Prepare to return to Chidakasha.
Return your awareness back to the Chidakasha.
Return again to the inner space.
The space you see behind the forehead.
Watch the space carefully for any colors or patterns that may emerge.
There should be no effort.
Simply the awareness of watching.
Total awareness of watching No involvement.
Continue watching this space and become aware of any images,
Any spontaneous thoughts that emerge and try to become aware of these.
Now become aware of your dissolve.
Your Sankalpa,
Your intention.
Remember the dissolve you made at the beginning of the practice.
This is the time to repeat your dissolve.
State your dissolve three times in the same words and with the same attitude,
With feeling and emphasis.
Now become aware of your breathing.
Become aware of the natural breath.
Become aware of the breath through the nostrils.
Develop total awareness of this nostril breath and continue practicing this.
Mental awareness of alternate nostril breathing.
Mental awareness of alternate nostril breathing.
Practice this for a short time.
And now extend your awareness of the breath to every part of the body.
As you inhale,
Feel the life-giving force permeate your whole body.
Take a long,
Slow deep breath and become aware of your relaxed body.
Become aware of your physical existence.
Become aware of your surroundings,
The flow you are lying on.
The room you are in.
Externalize your attention and begin to listen for any sounds whether in the place where you are located or outside.
And now start making small movements in preparation for sitting up if you are sleeping.
Take your time.
There is no hurry.
And when you are ready,
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
