Yoga Nidra
This practice will help you tune into the subtle messages of your mind and body, empowering you to live more authentically and with greater confidence. Let this session serve as an anchor, supporting you in embodying the calm and clarity that has emerged throughout the course. In this practice we connect to the element of earth in the body. The element of earth outside the body and feel the body become the earth. Let yourself be gently guided to a place of clarity, where answers arise naturally, and a deeper sense of self unfolds.
Transcript
Thank you so much for taking time for yourself to give yourself this rest and relaxation and the opportunity to get to know your subconscious and the inner workings of your soul.
Please lie down on your mat.
We will now prepare for yoga nidra.
Adjust your body and find a comfortable position.
If needed,
Use blocks,
Pillows or blankets to support you during this time.
During yoga nidra,
There should be no movement.
Simply lie on your back with your palms facing up,
Your feet flopped open to the side.
Close your eyes.
Please keep your eyes closed for the remainder of the practice.
Allow your body to come into a complete state of relaxation.
Bring your attention now to your breath.
Exhaling any stress,
Worries,
Fears or preoccupations out.
Repeat this three more times.
Inhaling,
Letting the body fill and exhaling,
Letting it all go.
During your practice of yoga nidra,
You will experience a deep relaxation throughout your entire body,
From your head to your toes.
There is no need to force any muscles to relax.
It will happen naturally.
Simply follow my voice and let the practice guide you.
Try your best not to fall asleep.
Make a promise to yourself now and silently in your mind say,
I will not fall asleep.
I will remain awake throughout the practice.
During yoga nidra,
Your senses will connect on a hearing and awareness level.
The most important thing for you to do is to follow my instructions.
I will guide you throughout the practice.
Please know that thoughts and distractions are normal.
Don't judge them or hold on to them.
Simply notice them and let them go.
If you find it challenging,
Don't worry or overthink.
Naturally,
The thoughts will pass and float away.
Stay connected to your breath and find a sense of calmness and peace.
Now shift your attention to your body.
Scan your entire body from head to toe.
Notice if you hold any tension in your body.
See if you can let the tension go.
Allow yourself to sink in to comfort and stillness.
Now become aware of the practice of yoga nidra.
You can mentally repeat,
I am aware.
I'm going to practice yoga nidra.
The practice of yoga nidra begins now.
Bring your awareness inside.
We are now going to set an intention for the practice.
This is called the sankalpa.
Direct your focus and attention to your inner intuition and wisdom.
Let your intuition reveal your sankalpa.
State your sankalpa as an affirmation in the present.
State it with conviction and emotion.
Maybe you say,
I am compassionate towards myself and others.
Or,
I am at peace.
Whatever you decide,
State it in the positive and present.
Mentally repeat your sankalpa three times,
Planting the seed deep within your subconscious mind.
Knowing that over time it will manifest.
Now direct your attention to your physical body.
We will begin a rotation of consciousness and you will focus on each part of the body individually.
Feel each part and visualize it in your mind.
Allow your awareness to travel swiftly and establish a deep sense of connection and awareness to each part of the body.
We will start on the right side.
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Right palm,
Right palm,
Right hand,
The top of the right hand,
Right wrist,
Right lower arm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right waist,
Right hip,
Right thigh,
The kneecap of the right leg,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
All five toes together.
Now bring your attention to the left side.
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Left palm,
Left hand,
The top of the left hand,
Left wrist,
Left lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left waist,
Left hip,
Left thigh,
The kneecap of the left leg,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the left foot,
The big toe,
The second toe,
The third toe,
The fourth toe,
The fifth toe,
All five toes together.
Move your attention now to the back.
Feel the entire back,
Back of the head,
Neck,
Right shoulder blade,
Left shoulder blade,
The entire spine,
The right buttocks,
The left buttocks.
Feel now your abdomen,
The navel,
The right chest,
Left chest,
Throat,
Chin,
Lower lip,
Upper lip,
Teeth,
Tongue,
Tip of the nose,
The entire nose,
Right cheek,
Left cheek,
The right ear,
The left ear,
Right eye,
Left eye,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Forehead,
Top of head.
Move your focus now to the lower limbs.
Feel the entire right leg,
The entire left leg,
Both legs together.
Now,
Broaden your focus to encompass the entire back of your body,
The entire back of the body.
Feel now the entire front of the body.
Expand your awareness now to feel the whole body,
The whole body.
Fully aware of the whole body.
Sense your entire body resting on the floor.
Feel your weight supported by the floor.
Visualize your entire body lying perfectly still on your mat as if you were observing from above.
Sensing your entire body resting on the floor.
Feel the weight of your body supported by the floor.
Visualize your entire body lying perfectly still on your mat.
Feel now the meeting points between the back of your head and the floor,
The shoulder blade and the floor,
The elbows and the floor.
The back of the hands and the floor,
The buttocks and the floor,
The calves and the floor,
The heels and the floor.
Awareness of all the meeting points between the body and the floor.
Feel the sensations of these points simultaneously,
Evenly.
Please do not sleep.
Switch your attention to your eyelids and feel the narrow line,
The meeting point between the upper and lower eyelids.
Feel the sharp points where they meet.
Intensify the awareness between the eyelids.
And now bring your attention to the lips and notice the lines between the lips.
And now draw your attention to your breath.
Now direct your awareness towards the energetic field within your body.
Notice your breath and how it enters and leaves the body.
Feel each inhalation and exhalation as it travels throughout your entire being.
Notice how every inhale turns into an exhale.
Harmonizing the life force within you.
Notice the air entering into your nostrils and then coming back out.
With each inhale,
Feel the movement of your navel as it lifts up.
And with each exhale,
Feel it coming down.
Allow your breath to flow from your feet to the top of your head,
Bringing calmness and clarity to your mind.
Each inhalation revitalizes your system with life force,
Prana,
And energy.
Each exhalation,
You release all that no longer serves.
Maintain your own comfortable pace of breathing.
And now begin counting down from the number 27 to 1.
This is not a race.
But rather,
Try to cultivate awareness of your breath by focusing all your attention on the counting process.
And mentally repeat.
Inhale.
Exhale.
27.
Inhale.
Exhale.
26.
Inhale.
Exhale.
25.
Continue on in this way.
If you lose track,
Simply start again without rushing.
Take your time and feel every breath in your body,
Every sensation.
I will leave you here to continue counting your breath.
And we'll call you back gently.
You can let go of the practice now.
Return to your natural breath.
Exhale and let go of any attachments you may be holding on to.
Remember that you are practicing yoga nidra in a deep state of relaxation and awareness.
Be aware of your physical body lying on the floor.
Your body perfectly steady and still like a rock.
Be aware of how solid and compact your whole body is.
Rigid like a statue.
Visualize your entire body being filled with the element of earth.
See your limbs melting and see your body as one big piece of earth.
Experience the earth element.
Feel the physical presence and weight of the body.
Notice the solidness throughout your entire body.
Unable to move.
And now observe the earth element around your body.
Bring your attention to the earth outside of your body.
Notice everything that is solid outside of yourself.
Start with the floor that you're laying on.
Then expand outward and visualize buildings,
Vehicles,
Roads,
Mountains.
Do not start to think.
Just allow images and sounds to come to mind as you observe the element of earth outside your body.
And now merge the inner and outer earth elements.
Everything solid within the body and everything solid externally is the same earth element.
There is no me or you.
There is no other.
It is all the same.
Become aware of the inner and outer earth merging.
Visualize the earth element inside of you joining and becoming one.
Stay with this awareness.
This oneness.
Moving deeper and deeper.
Lose all sensations of your body.
Let go of all ideas that your body is separate from the outer world.
Become your own witness now.
Say to yourself,
I am not this physical body.
I am not these senses.
I am not this mind.
I am not these thoughts.
I am not these feelings.
I am not pain.
I am not cold.
I am not this mind.
All of these are changeable.
But I am unchangeable.
I am the immortal self.
I am the unchanging self.
Bring your attention now to the space behind your closed eyelids.
The black screen of nothing.
Allow your mind to focus on visualizing the images I will describe to you.
Now,
Strive to develop a clear and vivid image in the best way you can.
Please remember,
It's perfectly fine if you don't see anything.
Or if you visualize something different.
Bring your awareness to your eyebrow center.
See now a burning candle.
A burning candle.
Waves in the ocean.
Blue sky in the evening.
Dark night.
High mountain range with snow-capped mountains.
A ship sailing on the high seas.
A burning candle.
Endless desert.
Torrential rain.
Egyptian pyramid.
A galloping horse.
A small hut in the woods.
A dove.
Burning fire in the bush.
Stormy night.
Full moon.
Mountain stream.
A lonely rock in the mountains.
Big garden of blooming flowers.
Rising sun.
Stars at night.
Keep your awareness focused on your eyebrow center.
See now a large lake.
Lotus flower.
A sailing boat.
People swimming.
High mountain range with snow-capped mountains.
A cross above the church.
Chirping birds.
Elephant.
Cobra.
Sound of bell ringing.
Waves on the ocean.
Ship at sail.
Full moon.
Stars at night.
Refreshing cold bath in the mountain stream.
Waves breaking on a deserted beach.
The restless.
Eternal sea.
The restless.
Eternal sea.
Restless sea.
Waves breaking on a deserted beach.
Continue to hold each image in your mind and allow your imagination to bring them to life.
Take your time with each visualization.
Focusing on the details and the sensations they evoke.
Awaken now the awareness of the dark space in front of your closed eyelids.
Notice any patterns.
Any colors.
Sit here with detachment.
Just observing and witnessing.
Seeing if anything shows itself to you.
Now it is time to complete the practice.
Become aware of your whole body.
Think,
I am practicing yoga nidra.
Visualize your body lying on the floor.
Become aware of yourself.
Now repeat your sankalpa three times.
Use the same resolve you made at the beginning of the practice.
Do not change it.
State it with full awareness and feeling.
Connect with the sensations it evokes.
Bring your awareness back to your breath.
Begin to feel your belly gently rise and fall.
With each and every breath in and out.
Become aware of your physical body.
Your body lying on the floor in shavasana,
Practicing yoga nidra.
As a result of this practice,
Your whole body,
Physical,
Mental,
Emotional,
And spiritual levels have been quiet,
Tranquil,
And peaceful.
You are revived and energetic.
Become aware of your environment,
The room,
And the surroundings.
Hari Om Tat Sat.
The practice of yoga nidra is now complete.
