Yoga Nidra | Relaxation | Connection
Yoga Nidra is a form of yoga and is also known as Yogic Sleep. It is a deep state of relaxation while staying awake and aware. Let my voice guide you for the next 40 minutes and discover the great benefits for your body, mind, and soul.
Transcript
Please get ready for yoga nidra.
Lie down on your back on the floor and adapt a pose called shavasana.
In this position the body should be straight from head to toe,
Your legs slightly apart and your arms a little away from your body with the palms of your hands turned upwards.
Adjust everything now,
Your body,
Your position and your clothes until you are completely comfortable.
During yoga nidra there should be no physical movement.
Close your eyes and keep them strictly closed until you are told to open them.
Take a deep breath in 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 the 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 very important.
Make a resolution to yourself now that you will not sleep,
I will not sleep,
I will remain awake through to the practice.
During yoga nidra you are functioning on the levels of hearing and awareness.
The only important thing is to follow my voice.
Don't try to intellectualize or analyze the instructions as they will disturb your mental relaxation.
Simply follow my voice with total attention and feeling and if some thoughts come to disturb you from time to time,
Do not worry,
Just continue this practice.
Allow yourself to become calm and steady.
When you are doing the practice yourself,
Allow 5 minutes for this.
Do not start too suddenly.
Now bring a feeling of inner relaxation in your 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 your 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.
Repeat this to yourself again.
The practice of yoga nidra begins now.
At this moment you should make your resolve,
Your sal kalpa.
This resolve will have to be very simple.
Try to discover one naturally.
You must develop a resolve to say at this time.
It should be a short positive statement in simple language.
State it 3 times with awareness,
Feeling and emphasis.
The resolve you make during yoga nidra is bound to come true in your life.
We now begin rotation of consciousness,
Rotation of awareness by taking a trip through the different parts of your body.
As quickly as possible your awareness is to go 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.
Become aware of your palm,
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,
Your knee cap,
Your calf muscle,
Your ankle,
Your heel,
The sole of the right foot,
The top of the foot,
The big toe,
The second toe,
Third toe,
Fourth toe,
Fifth toe.
Now become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Your wrist,
Your lower arm,
Your elbow,
Your upper arm,
Your shoulder,
Armpit,
The left waist,
The left hip,
The left thigh,
Your knee cap,
The calf muscle,
Your ankle,
Your heel,
The sole of your left foot,
The top of the foot,
Your big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring your awareness to the back.
Become aware of the right shoulder,
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,
The top of the head,
Your forehead,
Both sides of the head,
Your right eyebrow,
Your left eyebrow,
The space in between your eyebrows,
Your right eyelid,
Your left eyelid,
Your right eye,
Your left eye,
Your right ear,
Your left ear,
Your right cheek,
Your left cheek,
Your nose,
The tip of the nose,
Your upper lip,
Your lower lip,
Your chin,
Your throat,
Your right chest,
Left chest,
The middle of the chest,
The navel,
Your abdomen,
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,
Buttock,
Spine,
Shoulder blades,
The whole of your front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
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,
Notice this image in your mind,
Now you become aware of your breath,
Feel the flow of your breath in and out of your lungs,
Do not try to change the rhythm,
The breathing is natural,
You are not doing it,
There is no effort,
Maintain awareness of your breath,
Continue,
Complete awareness of your 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 every breath,
With each and every breath it expands and contracts,
Concentrate on this movement in synchronization with your breath,
Go on practicing,
But be sure that you are aware,
Completely aware,
Now start counting your breaths backwards from 27 to 1,
Like this,
27 navel rising,
27 navel falling,
26 navel rising,
26 navel falling,
25 navel rising,
25 navel falling and so on,
Say the words and numbers mentally to yourself as you count your breaths,
Whenever you make a mistake go back to 27 and start again,
With total awareness that you are counting,
Go on counting from 27 to 1,
Now stop the counting of the navel breath and shift your attention to the chest,
Shift your attention to your 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 and start counting backwards from 27 to 1 in the same way as before,
27 chest rising,
27 chest falling,
26 chest rising,
26 chest falling,
25 chest rising,
25 chest falling and so on,
Again repeat the numbers and the words mentally to yourself as you count,
If you find yourself making a mistake then go back and start again from 27 to 1,
Continue counting 27 to 1,
Keep on with the practice,
Counting and awareness,
Awareness and counting,
Seize your counting of the chest breaths and move your awareness to your throat,
Move your awareness to your throat,
Become aware of your breath moving in and out of your throat,
Become aware of this,
Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before,
Complete awareness of counting of the breaths,
No sleeping just total awareness,
Keep going,
Make the practice,
Continue counting your breaths in the throat from 27 to 1 stop counting and now bring your awareness to your nostrils,
Become aware of the breath moving in and out of your nostrils,
Concentrate on the movement of the breath in and out of your nostrils and start counting as before,
You know it very well by now,
27 breathing in,
27 breathing out,
26 breathing in,
26 breathing out complete awareness,
Continue counting,
Keep on with the practice,
Continue,
Stop your counting and leave your breathing we now come to the part about the visualizations I will name a number of different things and you should try to develop a vision of them on all levels feeling,
Awareness,
Emotion,
Imagination as best as you can if you are able to find this vision your relaxation is complete for the time being if you would not be able to you might need a little bit more practice burning candle,
Burning candle,
Burning candle endless desert,
Endless desert,
Endless desert Egyptian pyramid,
Egyptian pyramid,
Egyptian pyramid snow-capped mountains,
Snow-capped mountains,
Snow-capped mountains pouring rain,
Pouring rain,
Pouring rain Greek temple at sunrise,
Greek temple at sunrise,
Greek temple at sunrise coffin beside a grave,
Coffin beside a grave,
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,
Full moon smiling Buddha,
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 the restless sea,
The eternal restless sea,
Eternal restless sea waves breaking on a deserted beach now is the time to repeat your resolve repeat the same resolve that you made at the beginning of this practice do not change it repeat your resolve three times with full awareness and feeling relax all efforts draw your mind outside and become aware of your breathing become aware of your natural breath awareness of your whole body and awareness of your breathing your body is lying totally relaxed on the floor you are breathing quietly and slowly develop awareness of your body from top of the head to the tips of the toes and say mentally in your minds OM repeat OM mentally to yourself twice more become aware of the floor and the position of your body lying on the floor visualize the room around you become aware of the surroundings the sounds that are close by lie quietly for some time and keep your eyes closed start moving your body and stretch yourself please take your time,
No need to hurry 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
4.6 (16)
Recent Reviews
Agustina
January 8, 2024
Hi Nathalie! I just tried this yoga to relax and it was absolutely beautiful. Your voice was really soothing and I loved the background music, the perfect combination. Thanks for this 💚