Yoga Nidra With Floating Body Visualization

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 40-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 rotation of consciousness, counting of breath and floating body visualization

Transcript

Lie down in Shavasana,

The dead man's pose,

Also known as the corpse pose or the sleeping pose.

If you are sitting,

Get yourself comfortable in your chair and make yourself as comfortable as possible.

Keep your feet apart,

Let them flop a little to the side.

Keep your arms slightly away from the body,

With the palms of your hands facing upwards.

Adjust your clothes,

Adjust your position,

So that you can practice Yoga Nidra without any interruptions.

Without moving and without any physical discomfort.

Close your eyes and keep them closed.

The practice of Yoga Nidra is the act of hearing and the act of feeling.

These are the only important factors.

In Yoga Nidra,

You function on the level of awareness and the level of listening.

In dreams,

When you sleep,

You have no control.

In Yoga Nidra,

You are the creator of the dream.

Say to yourself mentally,

I will not sleep.

I shall only listen to the voice.

Repeat to yourself,

I will not sleep.

I will only listen to the voice.

Take a deep breath and as you breathe in,

Feel calmness spreading throughout the body.

As you breathe out,

Say to yourself mentally,

Relax.

Now become aware of sounds in the distance.

Become aware of the most distant sounds you can hear.

Let your sense of hearing operate like a radar beam,

Searching out distant sounds and following them for a few seconds.

Move your attention from sound to sound,

Without attempting to identify the source.

Now bring your attention to closer sounds.

To sounds in the area where you are located.

Closer sounds.

Develop your awareness of the room that you are located in.

Without opening your eyes,

Visualize the walls,

The ceiling,

The floor,

Your body lying on the floor.

See your body lying on the floor.

Become aware of the existence of your physical body lying on the floor.

Total awareness of your body lying in perfect stillness.

Your body is lying on the floor.

Develop your awareness of all the physical meeting points between your body and the floor or the body and the surface that you are resting on.

Become aware of the natural breath.

Become aware of the deep,

Natural,

Spontaneous breath.

Do not concentrate,

For this will interfere with the natural process.

Keep listening and know that you are breathing.

The practice of Yoga Nidra begins now.

Say mentally to yourself,

I am going to practice Yoga Nidra.

I will not sleep.

I am going to practice Yoga Nidra.

This is the time to state your dissolve,

Your sankalpa,

Your intention.

Simple dissolve.

State your dissolve clearly with feeling and awareness three times.

We now move to the rotation of consciousness.

We will rotate consciousness throughout the different centers of the body as quickly as possible.

The awareness will jump from point to point.

Repeat mentally the name of each part after me and simultaneously become aware of that part.

We begin with the right hand.

Right 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.

Right thigh.

Knee.

Calf muscle.

Ankle.

Heel.

Sole.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

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.

Knee.

Calf muscle.

Ankle.

Heel.

Sole.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Moving to the back.

Right shoulder.

Left shoulder.

Right shoulder blade.

Left shoulder blade.

Right buttock.

Left buttock.

The spine.

The whole of the back together.

Moving to the front.

Top of the head.

Forehead.

Right eyebrow.

Left eyebrow.

The eyebrow center.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Nose.

Tip of the nose.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Chin.

Jaw.

Troth.

Right collarbone.

Left collarbone.

Right chest.

Left chest.

Middle of the chest.

Navel.

Abdomen.

Lower abdomen.

Now the major parts.

Whole of the right leg.

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 head.

Now together.

Legs.

Arms.

Back.

Front.

Head.

The whole of the body together.

The whole of the body together.

The whole of the body together.

As you develop your awareness of the whole body.

Become aware of the space occupied by the body.

Become aware of the body.

And this space that is occupied by the body.

Body and space.

Become aware of the whole body and the surface that you are resting on.

The whole body in relation to the surface you are resting on.

And at the same time become aware of the meeting points of the body and the surface you are resting on.

These are very subtle physical points.

Feel the meeting points between the back of the head and the surface.

Shoulder blades and the surface it is resting on.

Elbows and the surface.

The back of the hands and the surface.

The buttocks and the surface.

The calves and the surface they are resting on.

The heels and the surface they are resting on.

Awareness of all the meeting points.

Sensation of all points simultaneously.

Simultaneously.

Evenly.

Go on feeling these points clearly and distinctly.

Please do not sleep.

Now switch your attention to the eyelids.

Feel the narrow line of meeting between the upper and lower eyelids.

Feel the sharp points where they meet.

Intensify your awareness between the eyelids.

And then the lips.

Center your attention on the line between the lips.

The space between the lips.

From the lips we go to the breath.

Draw your attention to the natural ingoing and outgoing breath.

Feel the breath moving along the passage between the navel and the throat.

On inhalation it rises from the navel to the throat.

On exhalation it descends from the throat to the navel.

Be completely aware of the respiration.

Navel to throat.

Throat to navel.

Do not try to force the breath.

Just awareness.

Maintain your awareness and at the same time start counting your breath backwards.

We will count backwards from 27 to 1.

27.

I am breathing in.

I am breathing out.

I am breathing out.

27.

I am breathing in.

26.

I am breathing out.

26.

I am breathing in.

25.

I am breathing out.

25.

I am breathing in.

24.

I am breathing out.

24.

I am breathing in.

23.

I am breathing out.

23.

I am breathing in.

22.

I am breathing out.

22.

I am breathing in.

21.

I am breathing out.

21.

I am breathing in.

20.

I am breathing out.

20.

I am breathing in.

19.

I am breathing out.

19.

I am breathing in.

18.

I am breathing out.

18.

I am breathing in.

17.

I am breathing out.

17.

I am breathing in.

16.

I am breathing out.

16.

I am breathing in.

15.

I am breathing out.

15.

I am breathing in.

14.

I am breathing out.

14.

I am breathing in.

13.

I am breathing out.

13.

I am breathing in.

12.

I am breathing out.

12.

I am breathing in.

11.

I am breathing out.

11.

I am breathing in.

10.

I am breathing out.

10.

I am breathing in.

9.

I am breathing out.

9.

I am breathing in.

8.

I am breathing out.

8.

I am breathing in.

7.

I am breathing out.

7.

I am breathing in.

6.

I am breathing out.

6.

I am breathing in.

5.

I am breathing out.

5.

I am breathing in.

4.

I am breathing out.

4.

I am breathing in.

3.

I am breathing out.

3.

I am breathing in.

2.

I am breathing out.

2.

I am breathing in.

1.

I am breathing out.

1.

Now,

Awaken the feeling of heaviness in the body.

The feeling of heaviness.

Become aware of heaviness in every single part of the body.

You are feeling so heavy that you are sinking into the flow.

Awareness of heaviness.

Awareness of heaviness.

Awaken the feeling of lightness.

A sensation of lightness and weightlessness in all parts of the body.

Your body feels so light that it seems to be floating away from the flow.

Awareness of lightness.

The experience of cold.

Awaken the experience of bitter cold in the body.

Imagine you are walking on a cold floor in winter.

Your feet feel very cold.

You feel cold all over.

Awareness of coldness.

Awareness of coldness.

Awaken the sensation of heat.

Awaken the experience of heat.

The whole body is hot.

The whole body is hot.

You feel hot all over.

Recollect the feeling of heat in summer.

When you are out in the sun with no shade.

Heat all over the body.

Heat all around the body.

Awareness of heat.

The experience of pain.

Concentrate and try to remember the experience of pain.

Any pain you have experienced in your life.

Mental or physical.

Recollect the feeling of pain.

Recollect the feeling of pleasure.

Any kind of pleasure.

Physical or mental.

Recollect this feeling and relive it.

Make it vivid.

Awaken the feeling of pleasure.

Check that you are awake.

Are you drowsy or sleepy?

Make sure you are not sleeping.

Say to yourself,

I am awake.

Now withdraw your mind and concentrate on the space in front of your closed eyes.

The space we call Chidakasha.

Concentrate on the space in front of your closed eyes.

Imagine before you a transparent screen through which you can see infinite space.

A space that extends as far as the eyes can see.

Concentrate on this dark space and become aware of any phenomena that manifests within it.

Whatever you see is the manifesting state of your mind.

Continue your awareness of this space but do not become involved.

Practice detached awareness only.

Now imagine that you are on the ceiling.

And you see below you your body lying in Shavasana on the floor.

Practicing Yoga Nidra.

Now see your body slowly stand up and tiptoe to the door.

Quietly open it.

And go outside,

Closing the door softly behind you.

See a body walking outside the room or the building that you are in.

See the familiar things around you.

There is no sense of effort,

Only lightness.

You see some people that you know.

See them.

See them but they can't see you.

Watch them as they walk past.

Perhaps they are making their usual conversation.

Suddenly you find that your body is floating over the sea.

Become aware of this.

See the dark blue sea glistening below.

Across its surface a ship is steaming.

Your body floats like a cloud.

Wherever the wind blows the clouds your body is also blown.

Wisps of cloud brush past your face.

Below you sunlight reflects off banks of white cloud.

Above you puffs of clouds scurry across a blue sky.

Now your body is lifted by currents of air and carried over the land.

On the ground below you see farmhouses.

Carefully laid out fields.

Thick forests.

Winding rivers that reflect the sun.

Pause a moment and look closely at yourself.

Your body is totally relaxed.

And on your face is an expression of peace and calm.

See your body suddenly immersed in colour as if it is floating.

See your body suddenly immersed in colour as it passes through a rainbow.

Feel yourself washed and purified by subtle colours.

Yellow.

Green.

Blue.

Violet.

Red.

Orange.

Gold and Yellow.

Feel the colours penetrating your whole body.

Nourishing and invigorating you at some deep level.

Then slowly make your return.

See your body return to the outside of the building or the room you came from.

See again the familiar objects.

Quietly open the door.

Walk inside.

And close it after you.

You lie down on the floor.

Your body resting again in Shavasana.

Bring your awareness back to Chidakasha.

Bring your awareness back to the dark space you see in front of your closed eyes.

If you want to explore it a little further,

You can shift your gaze slightly upwards.

But do not strain.

Watch the darkness that you see before you very carefully with detachment.

Do not become involved.

Rest your mind in this warm and friendly darkness.

If any subtle phenomena manifests like colours or patterns,

Simply take note of them and continue with your awareness.

If thoughts come,

Let them come and go but continue watching the dark space.

If thoughts come,

Let them come and go but continue watching the dark space.

Continue this with detached awareness.

Now remember your resolve,

Your sankalpa,

Your intention.

Repeat the same resolve you made at the beginning of the practice in the same words and with the same attitude.

Repeat your resolve now three times clearly with feeling and emphasis.

Become aware of your breathing.

Become aware of your natural breathing.

Awareness of breathing and awareness of relaxation.

Develop awareness of your physical existence.

Become aware of your arms and legs and your body lying stretched out on the floor.

Become aware of the meeting points between your body and the surface it is resting on.

Develop awareness of the room,

Walls,

Ceiling,

Noises in the room,

Noises outside.

Take your mind out and become completely external.

Lie quietly for a few moments,

Keeping your eyes closed.

Start moving your body.

Start stretching yourself.

Take your time.

Do not hurry.

And when you are sure that you are wide awake,

Sit up slowly and open your eyes.

The practice of Yoga Nidra is now complete.

Hari Om Tat Sat.

Reviews

Amazing. I did feel like I was floating. Thank you so much.🙏

Excellent traditional yoga nidra session delivered with steady and confident guidance! Thank you.