Yoga Nidra For Profound Relaxation & Awareness.
This Yoga Nidra practice invites you into a state of deep relaxation and inner awareness. Inspired by the traditional method of Swami Satyananda Saraswati, it guides you through body rotation, breath awareness, and visualization in a detailed and layered way. As you move between wakefulness and sleep, the practice opens space for insight, clarity, and profound rest. Because of its depth and traditional approach, it is especially suitable for experienced Yoga Nidra practitioners seeking a more advanced journey inward. The background music is Royalty Free via Pixabay and is called : Sensual Hope Piano by Jeremiah Alves.
Transcript
Welcome!
My name is Nathalie and today I have a Yoga Nidra practice for you.
So please get ready for Yoga Nidra.
Lie down in Shavasana.
Your body stretched out,
Feet apart.
The palms of your hands turned upwards and your eyes are closed.
Make all the necessary adjustments so that you are as comfortable as possible.
There must be no movement,
Neither conscious nor unconscious.
Remember that you are about to practice Yoga Nidra.
Psychic sleep and that you have only to maintain awareness of hearing and feeling.
The body sleeps but the mind remains awake.
You must remain alert so that you do not sleep.
Say to yourself mentally,
I will not sleep.
I will remain awake.
Take a deep breath and as you breathe in,
Feel coolness and calmness spreading throughout the body.
As you breathe out,
Feel your cares and worries flowing out of you,
Dropping away.
Now become aware of your body and relax yourself completely.
Make yourself physically calm and steady.
Feel that the legs are relaxed,
The trunk,
The head,
The arms and hands.
Develop the awareness of your physical body right from the top of your head to the tips of the toes.
And say in your mind,
Complete awareness of the whole body.
Say to yourself again,
Relax your whole body mentally.
Relax yourself mentally.
Relax yourself by breathing normally and becoming aware of the breath as it moves between the navel and the throat.
Awareness of your natural breath,
No forcing.
Now leave your breathing and become aware that you are going to practice Yoga Nidra.
Yoga Nidra begins now.
Now it is time to make your resolve,
Your Sankalpa.
Be consistent,
Plan to resolve at one place and do not change it.
Certainly,
The resolve will come true if the soil is perfect.
Now repeat your resolve with feeling and awareness three times.
Let's now continue the rotation of consciousness.
Awareness of the parts of the body.
Your consciousness should move around the body and keep on moving.
As it moves,
It changes into Prana,
The vital energy,
In the form of a current of energy.
Do not concentrate on any one part,
But let your mind jump freely from one part to the next.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Kneecap,
Calf,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
1,
2,
3,
4,
5,
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,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
1,
2,
3,
4,
5.
Now go to the right toes and start from the bottom.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of the hand,
Palm of the hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Now go to the left toes,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Upper arm,
Lower arm,
Wrist,
Back of the hand,
Palm of the hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Go to the back of your body.
Go to the back of the head where it touches the floor.
Back of the head,
Right shoulder blade,
Left shoulder blade,
Whole spine,
Right hip,
Left hip,
Right buttock,
Left buttock,
Back of the right thigh,
Back of the left thigh,
Back of the right knee,
Back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
The whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the head.
Now go to the front of the body,
Go to the top of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between your eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right toes,
Left toes,
Right knee,
Left knee,
Right thigh,
Left thigh,
Right groin,
Left groin,
Lower abdomen,
Upper abdomen,
Navel,
Right chest,
Left chest,
Middle of the chest,
Right collarbone,
Left collarbone,
Throat,
Jaw,
Chin,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Eyebrow centre,
Forehead,
Top of the head.
Now the major parts of the body.
The whole right leg,
The whole left leg,
Both legs together.
The whole right arm,
The whole left arm,
Both arms together.
The whole of the back body,
The whole of the front body,
Together.
The whole of the head,
Together.
The whole body,
The whole body,
The whole body.
Visualise the whole body.
Intensify your awareness.
The whole body,
The whole body,
The whole body.
Now become aware of the meeting points between your body and the floor.
Feel the meeting points between the body and the floor.
Sharp meeting points.
Body and floor.
Feel the floor holding you to its bosom,
Like a baby in arms.
Now concentrate on your body as if you are seeing it from the outside.
Look on your body as an object.
See your head,
Your clothes,
Your whole body from top to bottom,
Lying in Shavasana on the floor.
Now see your body as an object,
A reflection in an imaginary mirror.
You are looking at your own reflection in the mirror and you see yourself lying on the floor.
Your feet,
Your legs,
Abdomen,
Chest,
Arms,
Hands,
Clothing,
Nose,
Closed eyes,
Forehead,
Hair.
Everything reflected in that mirror.
Awareness of your body as an object.
Make sure you are not sleeping.
Now bring your attention to the natural quiet breath.
Become aware of the breath through your nostrils.
The natural breath flows through both nostrils.
And meets at the top of the nose to form a triangle.
The spontaneous breath enters through the nostril openings.
Moves upwards and draws together to form a triangle with its apex in the eyebrow center.
Be aware of the breath passing through both nostrils.
Become aware of both breaths separately and simultaneously.
Think of the breath as starting separately from a distance.
Drawing near and uniting in the eyebrow center.
Now concentrate on each breath and try to determine its temperature.
Move back and forth and compare the temperatures.
In yoga we say the left nostril breath is Ida,
Moon.
And the right nostril is Pingala,
Sun.
Ida,
The left breath,
Is cooler.
Pingala,
The right breath,
Is warmer.
Continue your awareness of breathing.
But imagine you are now breathing through alternate nostrils.
In through one nostril and out through the other.
Up and down the sides of the triangle and back again.
Maintain your awareness and start counting each breath with full attention.
Inhale left,
54.
Exhale right,
54.
Inhale right,
53.
Inhale left,
53.
Inhale left,
52.
Exhale right,
52.
And so on.
Continue counting and breathing to zero.
Total awareness of counting and breathing.
If you make a mistake or reach zero,
Start again from 54.
Stop your counting and remain aware of the breath only.
Inhaling evenly through both nostrils.
Total awareness.
No sleeping.
No sleeping,
Please.
Let's now move to the awareness of sensations.
Heaviness.
Awaken the experience of heaviness in the whole body.
Become aware of heaviness in each part of the body as it is named.
Toes.
Heels.
Ankles.
Calves.
Knees.
Thighs.
Buttocks.
Back.
Abdomen.
Chest.
Shoulders.
Arms.
Palms.
Head.
Eyelids.
The whole body.
The whole body heavy.
The whole body heavy.
Experience this feeling of heaviness in the whole body.
Lightness.
Manifest the experience of lightness in the body.
Manifest the feeling of lightness from the top of the head.
The whole head.
Shoulders.
Palms.
Back.
Chest.
Abdomen.
Thighs.
Knees.
Calves.
Heels.
Soles.
Toes.
Manifest the experience of lightness in the whole body from top to toe.
The lightness of the body can be developed by feeling the meeting points between the body and the floor.
Point by point or as a whole.
A whole surface of body floor meeting.
Concentrate on this area of meeting and gradually experience lightness.
Feel yourself floating up from the floor.
You are so light that you are floating to the ceiling.
Drifting back and forth.
Continue this experience until lightness is manifest.
Go on.
Pleasure.
Try to experience the feeling of pleasure.
Any pleasure.
Concentrate and remember the feeling of pleasure.
It may be according to your sense of touch,
Smell,
Taste,
Hearing or sight.
Any kind of mental pleasure.
Recall that pleasure and try to develop it into an intense ecstatic experience.
Inner peace.
Think of an ocean.
Think of a dark blue ocean and become aware of the waves.
The ocean lies within the inner space.
And the rolling waves represent sleep.
The manifesting unconscious state of your mind.
Become aware of sleep and try to visualize this state of unconsciousness within you.
Like waves on an ocean.
Become aware of sleep.
Manifest the process of unconsciousness.
Now ask yourself,
What am I thinking?
Do not think but become aware of the spontaneous thought process.
Become a witness.
Do not suppress any thought.
Try to witness your thoughts and ask yourself again and again,
What am I thinking?
And at the same time maintain total awareness of any thought that is passing through the visible frame of your consciousness.
Now bring your awareness to the present and make sure you're not sleeping.
No sleeping,
Please.
I am going to name a few objects and you should try to visualize them on the levels of feeling,
Awareness,
Emotion and imagination as best as you can.
You should move as fast as I go,
Jumping your mind from image to image.
Do not waste your time concentrating on any one image but keep moving.
Tall palm tree.
Car moving on the road.
Colored clouds scattering.
Yellow cloud.
Starlit night.
Full moon.
Dog standing.
Elephant moving.
Horse racing.
Rising sun.
A big pond with clear water.
Pink lotus.
Boat sailing on the water.
And now I intensify your awareness and go to an infinite ocean,
Calm and quiet.
And try to discover a sound there.
There is a sound.
An infinite ocean.
Dark green jungles on the shore.
Snakes,
Lions and goats living in friendliness.
From the shore apart leads to a lonely cottage in the jungle.
All around can be heard the sound of Aum.
The chanting of Aum over the infinite ocean.
And now remember your resolve when we started this Yoga Nidra and repeated three times with maximum feeling and awareness.
Three times.
Now relax all efforts and bring your attention to the natural breath.
The natural breath flowing in and out of the nostrils.
Maintain your awareness of the breath and at the same time develop your awareness of physical relaxation.
Awareness of relaxation and awareness of your physical existence.
Become aware of the physical existence of your body.
Develop awareness of your body and visualize your body lying on the floor.
Take your mind out and visualize the surrounding room.
Let your mind become completely external.
Do not open your eyes yet.
You are still practicing Yoga Nidra.
Become aware of this fact.
Lie quietly until your attention is completely externalized.
And start moving.
Moving your body and stretching yourself.
Please take your time.
There is no 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 Until the next time.
Namaste
