Welcome to this Yoga Nidra to relax and release.
If you have all your props that you need for the session,
I would like to start with three Om together to open the space for our practice.
I would like to invite you to take a comfortable seat.
Find a good position where you can sit upright and still be relaxed.
And you can either put a hand on your chest or bring your hands in Namaskar Mudra.
Gently lower your gaze or close your eyes.
Bring your attention to your breath and just notice how your breath is gently moving your body.
Arrive in this very moment and enjoy every breath.
And you can exhale completely and inhale for Om.
Two more.
Om.
One more time.
Om.
Wonderful.
Then you can slowly find your way onto your mat.
Prepare yourself for Yoga Nidra.
Use your bolster under your knees.
Use a blanket to cover your body.
Use your eye pillow if there is a lot of light in your room.
Or you can also dim the light.
Take your time to prepare for Yoga Nidra and make yourself very comfortable.
Slightly open your arms and legs,
Palms facing up.
Make yourself very comfortable.
Gently close your eyes and allow your body to relax without moving.
Allow your body to relax without moving and just follow my instructions.
The theme of the class is TADADRASTHU SVARUPE AVASTHANAM,
Resting in Your True Self.
And the intention is to relax and release.
Release anything you would like to let go,
Like stress or tension.
Anger,
Frustration,
Fear or grief.
Let's give the permission to your body and your mind to release whatever you would like to let go.
Allow to release.
Allow to release.
Allow it to release.
Just relax and relax your whole body.
Relax your face.
Relax your legs.
Relax your hands.
Relax your spine.
Relax your abdominal organs.
Relax.
Relax your breath.
Relax your breath.
In this practice of Yoga Nidra,
We are going to work with sound.
And we start with a few rounds of AH and OO and EE sounds to release,
Not too long,
Not too short,
I will guide you.
We start with AH sounds.
Let's inhale.
Exhale.
Inhale.
Exhale.
Exhale together and then inhale for AH.
AH Inhaling.
AH Inhaling.
AH Inhaling for OO.
OO Inhaling.
OO Inhaling.
OO Inhaling for EE.
EE Inhaling.
EE Inhaling.
EE Inhaling.
EE Inhaling.
EE Relax.
Relax your breathing.
Relax your face.
Relax the middle of your forehead.
Feel your third eye and relax your third eye,
Ajna Chakra.
Now,
Let's feel your left leg.
Relax your left toes.
Relax your left toe joints.
Relax your left ankle.
Relax your left ankle joint.
Just relax it a little bit more.
Relax your left knee.
Relax your left knee joint.
Relax your left hip and your left hip joint.
Relax.
Relax.
Relax.
Now,
Relax the middle of your forehead.
Relax your third eye.
Relax your third eye.
Now,
Feel your right leg.
Relax your right toes.
Relax your right toe joints.
Relax your right ankle and relax your right ankle joint.
Relax your right knee.
Relax your right knee joint.
Just relax it a little bit more.
Relax your right hip.
Relax your right hip joint.
Just relax.
Relax and relax your third eye,
Ajna Chakra.
Relax your third eye,
Ajna Chakra.
Now,
Feel your left arm.
Relax your left hand fingers.
Relax your left hand finger joints.
Relax your left wrist.
Relax and soften.
Feel your left elbow.
Relax your left elbow.
Relax your left shoulder.
Relax your left shoulder joint and relax your left armpit.
Relax the middle of your forehead.
Relax your third eye.
Relax your third eye.
Now,
Feel your right arm and relax your right hand fingers,
Your right hand finger joints.
Relax your right wrist.
Relax and soften.
Feel your right elbow and relax your right elbow.
Relax your right shoulder.
Relax your right shoulder joint and relax your right armpit.
Relax.
Relax your third eye,
Ajna Chakra.
Relax your third eye,
Ajna Chakra.
Relax your eyebrows.
Relax your eyes.
Relax your eyeballs and relax the skin and the tiny little muscles surrounding your eyes.
Just relax and release.
Now,
Relax the energetic centre line of your body.
Feel and relax the centre of your pelvis.
Relax below your navel.
Relax your navel.
Relax the middle of your chest.
Soften.
Relax the middle of your throat.
Relax your tongue.
Relax the tip of your nose.
Relax the root of your nose.
Relax the middle of your forehead and relax the centre part of your crown.
Relax.
Relax.
Relax.
Please relax your whole spine.
Relax your abdominal organs.
Relax the middle of your chest.
Relax your muscles,
Joints,
Glands,
Nerves.
Just relax and release.
Beautiful.
Just feel how you are able to relax,
How you are able to release and how you are able to let go stress from a cellular level.
Now we are going to make three Brahmari honey bee sounds together and after that you are continuing to make Brahmari sounds with the length of your own breath.
Not too long,
Not too short.
That would not be relaxing.
Slowly inhale into your belly and exhale with Brahmari.
Inhale.
Inhale.
Inhale.
Now keep going for yourself for about five minutes.
Inhale.
No rush.
Inhale.
Inhale.
Inhale.
Happy honey bee sounds.
Inhale.
Inhale.
Inhale.
Inhale.
Just continue with your honey bee sounds.
Inhale.
Inhale.
Inhale.
Relax into the gentle vibrations.
Inhale.
Inhale.
Inhale.
Relax and release.
Humming to yourself.
Humming to yourself.
Just continue about three more minutes.
Humming to yourself.
Relax and release.
Feel your body vibrating gently.
Releasing everything you would like to let go.
Beautiful.
Just three more.
Last one.
Hmmm.
Relax your breathing.
Relax your throat.
Relax your nose.
Relax your lungs.
Slow breathing.
Soft and slow breathing.
Relax.
Just let go and feel your true self is blissful,
Joyful,
Playful,
Loving,
Kind.
That's you.
Tadadrashtu svarupe avasthanam.
Resting in your true self.
Relax the centre line of your body.
Relax the centre of your pelvis.
Relax below your navel.
Relax your navel.
Relax the middle of your chest.
Relax your throat.
Relax the tip of your tongue.
Relax the tip of your nose.
Relax your third eye.
Middle of your forehead.
And relax the middle of your crown.
Crown.
Sahasrara chakra.
Tadadrashtu svarupe avasthanam.
Resting in your true self.
Now relax your breathing.
Relax.
Relax and allow yourself to sink into silence.
Resting in your true self.
Tadadrashtu svarupe avasthanam.
Resting in your true self.
Just relax into silence.
Relax.
Relax.
Just relax.
Relax.
Relax.
Sink into deep relaxation.
Just float and relax.
Relax.
Relax.
Now just feel your true self.
Your true self is blissful,
Joyful,
Loving,
Kind.
Slowly return to your breath and just witness.
Witness your body.
Very peaceful,
Very calm.
Calm and be grateful for your body.
With your next breath feel your true self expanding in your body.
And witness your heart bumping very calm and relaxed.
Slowly deepen your breath.
Feel your belly expand and gently contract with every inhale and every exhale.
Very slowly wiggle your toes and fingers.
Just gently and no rush please.
Moving your head from side to side.
Just gentle movements.
And you can bring your right hand up above your head and slightly bend your knees and lay down on your right side.
Take your time.
If you're doing this practice for falling asleep,
You can stop the practice here and now.
If you're falling asleep,
You can stop the practice here and now and continue go into sleep.
If you don't want to sleep right away,
Take your time and turn onto your left side.
No rush please.
Turning onto your left side.
Feel your body laying on your mat on your left side.
Feeling how your breath is gently moving through your body with every inhale and every exhale.
Now slowly with helping hands come up into an easy sitting position for a short meditation.
Take your time to set up your pose.
No rush please.
Make your pose very comfortable.
Keep yourself warm.
Keep yourself warm.
You can cover your head with a shawl if you'd like.
Make your body very stable and motionless.
Your hands on your knees or in your lap.
Eyes closed.
And just slightly roll your closed eyes up and out.
And just feel how you're melting into infinite space.
Just slightly roll your eyes up and out.
And just feel how you're melting into infinite space.
Your body is becoming a happy statue.
And your true self is melting into infinite space.
Super consciousness or the divine or however you call it.
Oneness with the universe.
Beautiful.
You can continue to meditate a little bit longer if you wish.
Or you can slowly take a couple of deep breaths into your belly.
Feeling your belly expand in all directions.
And feeling your belly moving back to your spine when you exhale.
Let's bring our palms in Namaskar Mudra.
Very softly we chant the Akhanda Mantra to honor the lineage of yogis that have brought this practice to us.
And we will then close with one Om and three Shanti for peace.
Let's start with one Om and then the Akhanda Mantra.
OM AKHANGAMANGALAKARAM YAPTAM YENA CHARACHARAM TADPADAM DARSHITAM YENA TASMAI SHRI KURAVE NAMAHA Let's close with Om and three Shanti.
OM SHANTI Feel the calm in your body and in your mind.
Feel yourself resting in your true self.
Joyful,
Playful,
Loving and kind.
Thank you very much for joining and sharing your time with me.
Namaste.
