Yoga Nidra With 27 Count Navel, Chest, Throat, Nostril
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 38-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 counting breaths for navel, chest, throat and nostrils from 27 to 1 and image visualization.
Transcript
Please get ready for Yoga Nidra.
Preferably lie down with your back on the floor in a sleeping position,
The Shavasana pose or the corpse pose.
The body should be straight from head to toe.
Legs slightly apart and the arms a little away from the body with the palms of the hands turned upwards.
Adjust everything,
Your body,
Your position,
Your clothes until you are comfortably positioned.
During Yoga Nidra there should be no physical movement.
So adjust yourself and get yourself as comfortable as possible.
You can close your eyes and keep them strictly closed until you are told to open them.
Take a deep breath and as you breathe out feel the cares and worries of the day flow out of you.
In the practice which follows you are going to develop the feeling of relaxation in your body.
It is not necessary to make movements or to deliberately relax your muscles.
Simply develop the feeling of relaxation.
It is like the feeling you have just before sleep.
When relaxation becomes deep,
Sleep does come.
But you should try to keep yourself completely awake.
This is extremely important.
Make a resolution to yourself now that I will not sleep.
I will remain awake throughout the practice.
During Yoga Nidra you are functioning on the levels of hearing and awareness and the only important thing is to follow the voice.
You must not try to intellectualize or analyze any of the instruction as this will disturb your mental relaxation.
Simply follow my voice with total attention and feeling.
And if thoughts come from time to time,
Don't worry,
Just continue the practice.
Allow yourself to become calm and steady.
Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes.
And mentally repeat the mantra,
OM.
Complete stillness and complete awareness of the whole body.
Again,
OM.
Continue your awareness of the whole body.
Become aware of the fact that you are going to practice Yoga Nidra.
Say mentally to yourself,
I am aware.
I am going to practice Yoga Nidra.
The practice of Yoga Nidra begins now.
At this moment you should state your resolve,
Your intention.
Mental resolve.
State your resolve now three times.
The resolve you make during Yoga Nidra is bound to come true in your life.
We now begin the rotation of consciousness.
Rotation of awareness by taking a trip to the different parts of the body.
As quickly as possible move your awareness from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Keep yourself alert but do not concentrate too intensely.
Become aware of the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back.
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now go to the top of the head.
Top of the head,
Forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen.
Now bring your awareness to the whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together.
Please do not sleep.
Total awareness,
No sleeping,
No movement.
The whole body on the floor.
Become aware of your body lying on the floor.
Your body is lying on the floor.
See your body lying perfectly still on the floor in the room.
Visualize this image in your mind.
Now become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not change the rhythm.
The breathing is natural,
Automatic.
You are not doing it.
There is no effort.
Maintain awareness of the breath.
Complete awareness of the breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with each breath.
With each and every breath it expands and contracts.
Concentrate on this movement in synchronization with your breath.
Be sure that you are aware.
Now start counting your breaths backwards from 27 to 1 while becoming aware of the movement of the navel.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
Navel falling.
24,
Navel rising.
24,
Navel falling.
23,
Navel rising.
23,
Navel falling.
22,
Navel rising.
22,
Navel falling.
21,
Navel rising.
21,
Navel falling.
20,
Navel rising.
20,
Navel falling.
19,
Navel rising.
19,
Navel falling.
18,
Navel rising.
18,
Navel falling.
17,
Navel rising.
17,
Navel falling.
16,
Navel rising.
16,
Navel falling.
15,
Navel rising.
15,
Navel falling.
14,
Navel rising.
14,
Navel falling.
13,
Navel rising.
13,
Navel falling.
12,
Navel rising.
12,
Navel falling.
11,
Navel rising.
11,
Navel falling.
10,
Navel rising.
10,
Navel falling.
9,
Navel rising.
9,
Navel falling.
8,
Navel rising.
8,
Navel falling.
7,
Navel rising.
7,
Navel falling.
6,
Navel rising.
6,
Navel falling.
5,
Navel rising.
5,
Navel falling.
4,
Navel rising.
4,
Navel falling.
3,
Navel rising.
3,
Navel falling.
2,
Navel rising.
2,
Navel falling.
1,
Navel rising.
1,
Navel falling.
Now shift your attention to the chest.
Your chest is rising and falling slightly with each and every breath.
Become aware of this.
Continue concentrating on the movement of the chest.
Rising and falling.
Rising and falling.
And we start counting backwards from 27 to 1,
The same way as before.
27,
Chest rising.
27,
Chest falling.
26,
Chest rising.
26,
Chest falling.
25,
Chest rising.
25,
Chest falling.
24,
Chest rising.
24,
Chest falling.
23,
Chest rising.
23,
Chest falling.
22,
Chest rising.
22,
Chest falling.
21,
Chest rising.
21,
Chest falling.
20,
Chest rising.
20,
Chest falling.
19,
Chest rising.
19,
Chest falling.
18,
Chest rising.
18,
Chest falling.
17,
Chest rising.
17,
Chest falling.
16,
Chest rising.
16,
Chest falling.
15,
Chest rising.
15,
Chest falling.
14,
Chest rising.
14,
Chest falling.
13,
Chest rising.
13,
Chest falling.
12,
Chest rising.
12,
Chest falling.
11,
Chest rising.
11,
Chest falling.
10,
Chest rising.
10,
Chest falling.
9,
Chest rising.
9,
Chest falling.
8,
Chest rising.
8,
Chest falling.
7,
Chest rising.
7,
Chest falling.
6,
Chest rising.
6,
Chest falling.
5,
Chest rising.
5,
Chest falling.
4,
Chest rising.
4,
Chest falling.
3,
Chest rising.
3,
Chest falling.
2,
Chest rising.
2,
Chest falling.
1,
Chest rising.
1,
Chest falling.
Now seize your counting.
Seize your awareness of the chest breaths.
And move your awareness to the throat.
Move your awareness to the throat and become aware of your breath moving in and out of the throat.
Become aware of the air moving in and out of the throat.
Concentrate on the movement of the breath.
And in the same way as before,
We start counting backwards from 27 to 1.
Complete awareness of counting and the breath.
27,
Breath in.
27,
Breath out.
26,
Breath in.
26,
Breath out.
25,
Breath in.
25,
Breath out.
24,
Breath in.
24,
Breath out.
23,
Breath in.
23,
Breath out.
22,
Breath in.
22,
Breath out.
21,
Breath in.
21,
Breath out.
20,
Breath in.
20,
Breath out.
19,
Breath in.
19,
Breath out.
18,
Breath in.
18,
Breath out.
17,
Breath in.
17,
Breath out.
16,
Breath in.
16,
Breath out.
15,
Breath in.
15,
Breath out.
14,
Breath in.
14,
Breath out.
13,
Breath in.
13,
Breath out.
12,
Breath in.
12,
Breath out.
11,
Breath in.
11,
Breath out.
10,
Breath in.
10,
Breath out.
9,
Breath in.
9,
Breath out.
8,
Breath in.
8,
Breath out.
7,
Breath in.
7,
Breath out.
6,
Breath in.
6,
Breath out.
5,
Breath in.
5,
Breath out.
4,
Breath in.
4,
Breath out.
3,
Breath in.
3,
Breath out.
2,
Breath in.
2,
Breath out.
1,
Breath in.
1,
Breath out.
Now go to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils.
And we start counting as before.
27,
Breathing in.
27,
Breathing out.
26,
Breathing in.
26,
Breathing out.
25,
Breathing in.
25,
Breathing out.
24,
Breathing in.
24,
Breathing out.
23,
Breathing in.
23,
Breathing out.
22,
Breathing in.
22,
Breathing out.
21,
Breathing in.
21,
Breathing out.
20,
Breathing in.
20,
Breathing out.
19,
Breathing in.
19,
Breathing out.
18,
Breathing in.
18,
Breathing out.
17,
Breathing in.
17,
Breathing out.
16,
Breathing in.
16,
Breathing out.
15,
Breathing in.
15,
Breathing out.
14,
Breathing in.
14,
Breathing out.
13,
Breathing in.
13,
Breathing out.
12,
Breathing in.
12,
Breathing out.
11,
Breathing in.
11,
Breathing out.
10,
Breathing in.
10,
Breathing out.
9,
Breathing in.
9,
Breathing out.
8,
Breathing in.
8,
Breathing out.
7,
Breathing in.
7,
Breathing out.
6,
Breathing in.
6,
Breathing out.
5,
Breathing in.
5,
Breathing out.
4,
Breathing in.
4,
Breathing out.
3,
Breathing in.
3,
Breathing out.
2,
Breathing in.
2,
Breathing out.
1,
Breathing in.
1,
Breathing out.
Leave your awareness of breathing.
We now come to visualization.
I will name a number of different things and you should try to develop a vision for them on all levels.
Feeling,
Awareness,
Emotion,
Imagination,
As best as you can.
We start with the visualization.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Egyptian Pyramid.
Egyptian Pyramid.
Egyptian Pyramid.
Torrential rain.
Torrential rain.
Torrential rain.
Snow-capped mountains.
Snow-capped mountains.
Snow-capped mountains.
Greek Temple at Sunrise.
Greek Temple at Sunrise.
Greek Temple at Sunrise.
A coffin beside a grave.
A coffin beside a grave.
A coffin beside a grave.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
A cross above a church.
A cross above a church.
A cross above a church.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
A restless sea.
A restless sea.
A restless sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Now it is time to repeat your resolve,
Your sankalpa,
Your intention.
Now it is time to repeat your resolve,
Your sankalpa,
Your intention.
The resolve that you made at the beginning of the practice,
Do not change it.
Repeat the resolve three times with full awareness and feeling.
Repeat the resolve three times with full awareness and feeling.
Now relax all efforts.
Now relax all efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Your body is lying totally relaxed on the floor or if you are seated on the chair.
Your body is lying totally relaxed on the floor or if you are seated on the chair.
Your body is lying totally relaxed on the floor or if you are seated on the chair.
You are breathing quietly and slowly.
You are breathing quietly and slowly.
Develop awareness of your body from the top of your head to the tips of the toes.
Develop awareness of your body from the top of your head to the tips of the toes.
Say mentally in your mind,
Say mentally in your mind,
Repeat.
Repeat.
One more time.
One more time.
Become aware of the floor and the position of your body lying on the floor.
Become aware of the floor and the position of your body lying on the floor.
With your eyes closed,
Visualize the room around you.
With your eyes closed,
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time with your eyes closed.
Lie quietly for some time with your eyes closed.
When you feel ready,
Start moving your body and stretching yourself,
Taking your time without any hurry.
Taking your time without any hurry.
And when you are sure that you are wide awake,
Sit up slowly and open your eyes.
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
Adi Om Tat Sat
