Yoga Nidra 47 Minutes With Mental Alternate Nostril Breath
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 47-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 mental alternate nostril counting from 54 to 1, awareness of sensations, and image visualization.
Transcript
Prepare yourself for yoga nidra.
If you are sleeping on your yoga mat,
Lie down in shavasana.
If you are sitting,
Get yourself into a very comfortable position.
If you are in shavasana,
Let your body be stretched out,
Feet apart and the palms of the hands turned upwards.
And you can close your eyes.
Adjust whatever you need to adjust right now,
As there must not be any movement,
Either conscious or unconscious movement.
You are about to practice yoga nidra,
Psychic sleep,
And you have only to maintain awareness of hearing and feeling.
The body sleeps,
But the mind remains awake.
You must remain alert,
So do not sleep.
Say to yourself mentally,
I will not sleep,
I will remain awake.
Take a deep breath.
And as you breathe in,
Feel coolness and calmness spreading throughout the body.
As you breathe out,
Feel your cares and worries flowing out of you,
Dropping away.
Become aware of your body and relax yourself completely.
Make yourself physically calm and steady.
Feel that the legs are relaxed,
The trunk,
The head,
The arms and hands.
Develop the awareness of your physical body right from the top of your head to the tips of your toes and say in your mind,
Complete awareness of the whole body.
Say to yourself again,
Relax your whole body mentally.
Relax yourself mentally.
Relax yourself by breathing normally and becoming aware of the breath.
As it moves between the navel and throat.
Awareness of your natural breath.
Don't force.
Navel to throat breathing.
Continue with this awareness and slowly feel yourself becoming more relaxed.
Now leave your breathing and become aware that you are going to practice Yoga Nidra.
Yoga Nidra begins now.
Now is the time to make the dissolve,
Your resolve,
Your intention.
Be consistent.
Plant the dissolve in one place and do not change it.
The dissolve will come true if the soil is perfect.
Repeat your dissolve with feeling and awareness three times.
We move now to the rotation of consciousness,
Awareness of the parts of the body.
The consciousness should move around the body and keep on moving.
As it moves,
It changes into prana,
The vital energy in the form of a current of energy.
Do not concentrate on any one part but let your mind jump freely from one part to the next.
Right side.
Right side.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Right thigh.
Kneecap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
Right toes.
Right toes.
One.
Two.
Three.
Four.
Five.
Left side.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Left thigh.
Kneecap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
Left toes.
One.
Two.
Three.
Four.
Five.
Left hand thumb.
Five.
Right side reverse.
Go to the right toes.
And start from the bottom.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Top of the foot.
Sole.
Heel.
Ankle.
Calf muscle.
Kneecap.
Thigh.
Hip.
Waist.
Armpit.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Back of the hand.
Palm of the hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left side reverse.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Top of the foot.
Sole.
Heel.
Ankle.
Calf muscle.
Kneecap.
Thigh.
Hip.
Waist.
Armpit.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Back of the hand.
Palm of the hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Left big toe.
Right big toe.
Left big toe.
Right big toe.
Left big toe.
Fifth finger.
Now go to the back of the body.
Go to the back of the head.
Back of the head.
Right shoulder blade.
Left shoulder blade.
Whole spine.
Right hip.
Left hip.
Right buttock.
Left buttock.
Back of the right thigh.
Back of the left thigh.
Back of the right knee.
Back of the left knee.
Right calf muscle.
Left calf muscle.
Right ankle.
Left ankle.
Right ankle.
Left ankle.
Right ankle.
Left ankle.
Right heel.
Left heel.
Now the whole back up.
Right ankle.
Left ankle.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of the right knee.
Left calf muscle.
Back of the right knee.
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.
Left shoulder blade.
Back of the head.
Now go to the front of the body.
Go to the top of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Upper lip.
Lower lip.
Chin.
Jaw.
Troth.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
Navel.
Upper abdomen.
Lower abdomen.
Left groin.
Right groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right toes.
Left toes.
Now moving whole front.
Now moving whole front upwards.
Right toes.
Left toes.
Right knee.
Left knee.
Right thigh.
Left thigh.
Right groin.
Left groin.
Lower abdomen.
Lower abdomen.
Upper abdomen.
Navel.
Right chest.
Left chest.
Middle of the chest.
Right collarbone.
Left collarbone.
Troth.
Jaw.
Chin.
Lower lip.
Upper lip.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Right ear.
Left ear.
Right eye.
Left eye.
Right eyelid.
Left eyelid.
Right eyebrow.
Right eyebrow.
Left eyebrow.
Eyebrow centre.
Forehead.
Top of the head.
Now the major parts of the body.
The whole of the right leg.
The whole of the left leg.
Both legs together.
Whole of the right arm.
Whole of the left arm.
Both arms together.
Whole of the back.
Whole of the front.
Whole of the back and front together.
Whole of the head.
The whole body.
Whole body.
Whole body.
Visualise the whole body.
Intensify your awareness.
The whole body.
The whole body.
The whole body.
Now become aware of the meeting points between your body and the surface you are resting on.
Feel the meeting points between the body and the surface.
The sharp meeting points.
Feel the surface holding you to its bosom.
Like a baby in arms.
Now concentrate on your body as if you are seeing it from the outside.
Look on your whole body as an object.
See your head.
Your clothes.
Your whole body from top to bottom.
See your body as an object.
A reflection in an imaginary mirror.
You are looking at your own reflection in the mirror and you can see yourself.
Your feet.
Your legs.
Abdomen.
Your whole body.
Your legs.
Abdomen.
Chest.
Arms.
Hands.
Clothing.
Nose.
Closed eyes.
Forehead.
Everything reflected in that mirror.
See the awareness of your body as an object.
Make sure you are not sleeping.
Now bring your attention to the natural quiet breath.
Become aware of the breath through the nostrils.
The natural breath flows through both nostrils and meets at the top of the nose to form a triangle.
The spontaneous breath enters through the nostril openings,
Moves upwards and draws together to form a triangle with its apex in the eyebrow center.
Be aware of the breath passing through both nostrils.
Become aware of both breaths.
Separately.
And simultaneously.
Think of the breaths as starting separately from a distance.
Drawing near.
And moving away.
From a distance.
Drawing near.
And uniting in the eyebrow center.
Now concentrate on each breath and try to determine its temperature.
Move back and forth and compare the temperatures.
In yoga,
The left nostril breath is Ida,
Moon.
And the right is Pingala,
Sun.
Ida,
The left breath is cooler.
Pingala,
The right breath is warmer.
Continue your awareness of both nostrils.
Continue your awareness of breathing.
But imagine you are now breathing through alternate nostrils.
In through one nostril.
And out through the other.
Up and down the sides of the triangle.
And back again.
Maintain your awareness and start counting each breath with full attention.
Inhale,
Left,
54.
Exhale,
Right,
54.
Inhale,
Right,
53.
Exhale,
Left,
53.
Inhale,
Left,
52.
Exhale,
Right,
52.
Inhale,
Right,
51.
Exhale,
Left,
51.
Inhale,
Left,
50.
Exhale,
Right,
50.
Inhale,
Right,
49.
Exhale,
Left,
49.
Inhale,
Left,
50.
Inhale,
Left,
48.
Exhale,
Right,
48.
Inhale,
Right,
47.
Exhale,
Left,
47.
Inhale,
Left,
46.
Exhale,
Right,
46.
Inhale,
Right,
45.
Exhale,
Left,
45.
Inhale,
Left,
44.
Inhale,
Left,
44.
Exhale,
Right,
44.
Inhale,
Right,
43.
Exhale,
Left,
43.
Inhale,
Left,
42.
Exhale,
Right,
42.
Inhale,
Right,
41.
Exhale,
Left,
41.
Inhale,
Left,
40.
Exhale,
Right,
40.
Inhale,
Right,
39.
Exhale,
Left,
39.
Inhale,
Left,
38.
Exhale,
Right,
38.
Inhale,
Right,
37.
Exhale,
Left,
37.
Inhale,
Left,
36.
Exhale,
Right,
36.
Inhale,
Right,
35.
Exhale,
Left,
35.
Inhale,
Left,
34.
Exhale,
Right,
34.
Inhale,
Right,
33.
Exhale,
Left,
33.
Inhale,
Left,
32.
Exhale,
Right,
32.
Inhale,
Right,
31.
Exhale,
Left,
31.
Inhale,
Left,
30.
Inhale,
Left,
30.
Exhale,
Right,
30.
Inhale,
Right,
29.
Exhale,
Left,
29.
Inhale,
Left,
28.
Exhale,
Right,
28.
Inhale,
Right,
27.
Exhale,
Left,
27.
Inhale,
Left,
26.
Exhale,
Right,
26.
Inhale,
Right,
25.
Exhale,
Left,
25.
Inhale,
Left,
24.
Exhale,
Right,
24.
Inhale,
Right,
23.
Exhale,
Left,
23.
Inhale,
Left,
22.
Exhale,
Right,
22.
Inhale,
Right,
21.
Exhale,
Left,
21.
Inhale,
Left,
20.
Exhale,
Right,
20.
Inhale,
Right,
19.
Exhale,
Left,
19.
Inhale,
Left,
18.
Exhale,
Right,
18.
Inhale,
Right,
17.
Exhale,
Left,
17.
Inhale,
Left,
16.
Exhale,
Right,
16.
Inhale,
Right,
15.
Exhale,
Left,
15.
Inhale,
Left,
14.
Exhale,
Right,
14.
Inhale,
Right,
13.
Exhale,
Left,
13.
Inhale,
Left,
12.
Exhale,
Right,
12.
Inhale,
Right,
11.
Exhale,
Left,
11.
Inhale,
Left,
10.
Exhale,
Right,
10.
Inhale,
Right,
9.
Exhale,
Left,
9.
Inhale,
Left,
8.
Exhale,
Right,
8.
Inhale,
Right,
7.
Exhale,
Left,
7.
Inhale,
Left,
6.
Exhale,
Right,
6.
Inhale,
Right,
5.
Exhale,
Left,
5.
Inhale,
Left,
4.
Exhale,
Right,
5.
Inhale,
Right,
4.
Inhale,
Right,
3.
Exhale,
Left,
3.
Inhale,
Left,
2.
Exhale,
Right,
2.
Inhale,
Right,
1.
Exhale,
Left,
1.
Inhale,
Left,
0.
Exhale,
Right,
0.
Now remain aware of the breath only.
Start inhaling evenly through both nostrils.
Total awareness.
No sleeping.
Now awaken the experience of heaviness in the whole body.
Become aware of heaviness in each part of the body.
As it is named.
Toes,
Heels,
Ankles,
Calves,
Knees,
Thighs,
Buttocks,
Back abdomen,
Chest,
Shoulders,
Arms,
And legs.
Palms.
Head.
Eyelids.
The whole body heavy.
The whole body heavy.
The whole body heavy.
Experience this feeling of heaviness in the whole body.
Now manifest the experience of lightness in the body.
The feeling of lightness.
From the top of the head.
The whole head.
Shoulders.
Palms.
Back.
Chest.
Abdomen.
Thighs.
Knees.
Calves.
Heels.
Soles.
Toes.
Manifest the experience of lightness in the whole body from top to toe.
The lightness can be developed by feeling the meeting points between the body and the surface it is on,
Point by point or as a whole.
Concentrate on this area of meeting and gradually experience lightness.
Feel yourself floating up.
Feel yourself floating up.
You are so light that you are floating to the ceiling.
Drifting back and forth.
Now recollect the experience of pain,
Any kind of pain you have experienced in your life.
Head pain,
Stomach pain,
Any physical,
Any mental pain.
Remember that pain.
Feel that pain.
Try to make the experience of pain as clear as possible.
Deepen your awareness and feel that pain intensely,
Acutely.
Concentrate on the experience of pain.
Now try to experience the feeling of pleasure,
Any pleasure.
Concentrate and remember the feeling of pleasure.
It may be according to your sense of touch,
Smell,
Taste,
Hearing or sight,
Any kind of mental pleasure.
Recall that pleasure and try to develop it into an intense,
Ecstatic experience.
Try to develop it into an intense,
Ecstatic experience.
Now think of an ocean.
Think of a dark blue ocean and become aware of the waves.
That ocean lies within the inner space,
The Chidakasha.
And the rolling waves represent sleep,
The manifesting,
Unconscious state of your mind.
Become aware of sleep and try to visualize the state of unconsciousness within you.
Like waves on an ocean.
Above is a beautiful blue sky and below is the vast ocean with infinite waves,
The manifesting process of unconsciousness.
Now ask yourself,
What am I thinking?
Do not think but become aware of the spontaneous thought process.
Become a witness.
Do not suppress any thought.
Try to witness your thoughts and ask yourself again and again,
What am I thinking?
At the same time,
Maintain total awareness of any thought that is passing to the visible frame of your consciousness.
Now bring your awareness to the present and make sure you are not sleeping.
I am going to name a few objects and you should try to visualize them on the screen.
Try to visualize them on the levels of feeling,
Awareness,
Emotion and imagination as best as you can.
You should move as fast as I go,
Jumping your mind from image to image.
Do not waste your time concentrating on any one image but keep moving.
Shivalingam Standing kaisht Flickering candle Weeping willow tree Tall palm tree Car moving on a road Dead body burning over a fire Coloured clouds gathering Yellow clouds Blue clouds Starlit night Full moon Dog standing Cat reposing Elephant moving Horse racing Rising sun Setting sun Ocean with waves Shivalingam Standing kaisht A big pond with clear water Blue lotus White lotus Pink lotus Pink lotus Golden spider web Sandy bank of a river Boat sailing on the water Cedar nipples Dead body burning on a fire Human skeletons Golden cord extending from the navel to the sky Cross over a church A cold winter Dawn of the day A yogi sitting in deep meditation Buddha in repose Christ showing compassion Intensify your awareness Intensify your awareness And go to an infinite ocean Calm and quiet And try to discover a sound there There is a sound An infinite ocean Dark green jungles on the shore Snakes,
Lions and goats living in friendliness From the shore a path leads to a lonely cottage in the jungle And a yogi is sitting outside in lotus pose There is a fire and the smell of incense The fragrance of flowers and an atmosphere of tranquility All around can be heard the sound of Aum The chanting of Aum over the infinite ocean Now become a witness of your awareness Not the body Not the senses Not the mind Nothing but the different awareness Become aware that you are observing yourself Look within And try to be aware of the one who is looking Who is aware of what you have been doing so far Go into Chidakasha Go into Chidakasha Go into Chidakasha Go into Chidakasha Go into Chidakasha Go into Chidakasha Go into the cave of Chidakasha Within that cave there is a flaming light Find that light Find that light and find a small golden egg in the center of the light A small golden egg Very bright With light all around Resolve Resolve Resolve Now you should remember your resolve Your intention Your Sankalpa And repeat it three times with maximum feeling and awareness Three times Three times Now relax all efforts And bring your attention to the natural breath The natural breath flowing in and out of your nostrils Maintain your awareness of the breath And at the same time Develop your awareness of physical relaxation Awareness of relaxation And awareness of your physical existence Become aware of the physical existence of your body Develop awareness of your body and visualize your body on the surface that it is lying on Take your mind out and visualize the surrounding room Let your mind become completely external Do not open your eyes You are practicing Yoga Nidra Become aware of this fact Lie quietly until your attention is completely externalized Now start moving Moving your body Stretching yourself Take your time,
There is no hurry And when you are sure you are wide awake If you are sleeping,
Sit up slowly And open your eyes The practice of Yoga Nidra is now complete
