Hello and welcome.
My name is Manaj Dias and welcome to this relaxation meditation.
This meditation is commonly known as Yoga Nidra in the yogic practices and it's a deeply restful and relaxing meditation which you can do lying down.
So before we begin I advise you to move into a comfortable space in which your head is slightly supported.
You're wearing clothes that will keep you warm in case your body temperature drops down which can happen and hopefully a position where you won't be disturbed for the next little while.
And once you're comfortable allow your hands to rest by your side.
Allow your shoulders to relax down onto the floor.
Take a moment to unclench your jaw,
Release your toes and fingers and then take a nice long deep breath into the belly.
Open your mouth,
Exhale and let it go.
You'll do that again.
Take a long breath in.
Open your mouth,
Take a long breath out.
We'll do this one last time.
Fully breathe into the stomach.
This time hold the breath in,
Hold the breath in and as you open your mouth let everything go.
Now as you let go you'll also let go of any expectations or ideas about how your practice should go.
Allow your body to be completely relaxed and as you allow your body to relax allow the muscles of your body to soften down,
The bones to soften down and the skin to soften down.
Now you might like to set a very gentle intention towards your practice and this could be a deep desire that you have or a deep intention that you wish to cultivate.
Go deep inside now,
Deep inside to notice this intention and create a sankalpa,
An intention or affirmation based on your heart's longing.
This is a positive statement in the present tense as though it's already happening.
Stated three times with great feeling mentally as though it's already happening.
We are going to practice yoga nidra.
We are going to practice yoga nidra.
Simply listen without trying too hard.
You are in a safe environment,
A protected space,
A held space.
Feel your natural breath,
Breath flowing through.
We are going to practice yoga nidra.
We're going to practice yoga nidra.
Your whole body is relaxed,
Your whole body is relaxed,
Your right big toe is relaxed,
Right second toe,
Third toe,
Fourth toe,
Fifth toe.
Soul of your right foot is relaxed,
Top of the right foot relaxed,
Inside the right ankle,
Outside the right ankle,
Right calf,
Right shin,
Right knee relaxed,
Back of the right thigh,
Right thigh,
Right buttocks,
Right hip relaxed,
The entire right leg is relaxed,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe relaxed,
Soul of the left foot,
Top of the left foot,
The entire foot is relaxed,
Left ankle,
Outside of the left ankle,
Left calf muscle,
Left shin,
Left knee,
Back of the left thigh,
Left thigh,
Left buttock,
Left hip,
The entire left leg is relaxed,
Both legs relaxed,
Lower stomach,
Middle stomach,
Upper stomach,
Right chest,
Right shoulder,
Right shoulder blade,
Right bicep,
Right tricep,
Right forearm,
Back of the right forearm,
Thumb,
Index finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the right hand,
Palm of the right hand,
The entire right arm is relaxed,
Left chest,
Left shoulder,
Left shoulder blade,
Bicep,
Left tricep,
Left forearm,
Back of the left forearm,
Thumb,
Index,
Third finger,
Fourth finger,
Fifth finger,
Palm of the left hand,
Back of the left hand,
The entire left arm is relaxed,
Lower back,
Middle back,
Upper back,
Entire back is relaxed,
Back of the neck,
Right side of the neck,
Left side of the neck,
Front of the neck,
Chin,
Lower lip,
Upper lip,
Right nostril,
Left nostril,
Nose,
Underneath the right eye,
Underneath the left eye,
Right eye,
Left eye,
Right ear,
Left ear,
Back of the head,
Crown of the head,
Forehead,
Face,
Arms,
Body,
Legs,
Feet,
Toes,
The entire body is relaxed.
Counting breaths,
Counting from 40 backwards to one,
Breathe in while I mentally say the number 40 in your head,
Then breathe out and mentally say the number 39 in your head,
The next inhale is 38 and the next exhale is 37.
Keep counting backwards all the way down to one.
If you lose count,
Begin again at 40.
There's no need to rush.
Be friendly and if your mind wants to fall asleep or forgets to count,
Very simply begin again.
Now imagine,
Imagine yourself imagine you see yourself observing a beautiful field from the distance.
What does this field look like?
A beautiful green field.
Imagine that you're walking across a field,
A beautiful green field and you see in the distance a hedge.
As you begin walking along the hedge,
You come upon a door,
A big brown door,
A big brown door that opens to a big house.
As you open the door,
You gently walk through and as you look ahead,
You see your future.
Notice what is it that you see.
Who are the people that are there?
What are the things that are there?
As you see the people and the things,
You begin to notice to the left there is a building and you walk towards a building and enter.
As you enter this building,
You notice there is a flight of stairs,
Six flights of stairs.
You begin to slowly walk up a flight of stairs.
Very slowly you're walking up.
Now as you get to the top of the balcony,
You look down and as you look down the stairs again you see your future.
As you bring your gaze back up and you look around the balcony,
Notice what you see.
There's a person next to you on the balcony.
This is someone that you really love.
Pay attention to who that is.
They hand you an envelope.
In that envelope there's a message.
What is the message?
You very gently put the envelope in your pocket and you start to make your way back towards the stairs.
Six flights of stairs,
One by one,
Moving down.
You come towards the entrance of the building.
You move toward the house.
You exit out of the big brown door towards the hedge.
You pass the hedge and move towards the beautiful green field.
You gently make your way back.
You make your way back.
You make your way back home.
You make your way back home.
Bring your attention to your breath and then recall in your mind your sankalpa,
Your intention from the start of your practice.
Repeat that intention three times with great feeling.
Bring your awareness back to your body.
Notice the body breathe.
Notice the body in deep breaths.
Very gently move your fingers and move your toes.
