It is time to practice yoga nidra.
No one is the yogic's sleep,
However it is different to sleep.
A time to relax completely,
Soothe the nervous system and calm the mind.
Have your spine on your back,
Palms facing upwards,
Legs straight,
Feet comfortably apart,
Toes falling outwards.
Have your spine straight.
If you have lower back pain,
You can place a pillow under your knees,
Arms in a restful position slightly away from your body.
Get as comfortable as you can.
Close your eyes.
On your next inhale,
Start to tense your body.
Squeeze your fists tight,
Scrunch up your toes,
Tense every part of your body,
Hold it and exhale with a sigh.
And again,
On the next inhale,
Tighten your fists,
Squeeze your toes,
Scrunch up your body,
Tense your arms,
Your legs,
Your core,
Squeeze,
Hold and a big exhale with a sigh.
And then just start to relax your body.
During the practice,
You'll be asked to bring your attention to different parts of your body.
Not concentration,
Just a simple,
Gentle attention.
If you find you drift off,
This is okay.
You may not think that you're hearing the instructions,
However there will be a part of your subconscious mind which will be absorbing the instructions.
There does not need to be any effort.
Let go of expectations of yourself,
Of the practice and what you expect it to be doing to you.
Become aware of your whole body,
The feeling of your body lying on the ground.
Say mentally to yourself,
I am aware I am going to practice yoga nidra.
Repeat this once more in your mind.
Now let the practice begin.
If you would like to make a sankalpa,
A resolve,
You can do this now.
A simple statement.
Say this three times in your mind with awareness,
Feeling and emphasis.
Say this statement in the present tense like you've already received it.
It is said that a resolve or a sankalpa made during yoga nidra is bound to manifest in your life.
Become aware of your right side,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right waist,
Hip,
Right thigh,
Knee,
Calf,
Right knee,
Right knee,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
Shoulder,
Left toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left side.
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Left waist,
Right hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
Right knee,
Left thigh,
Left knee,
Left knee,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back,
Right shoulder,
Left shoulder,
Upper back,
Middle back,
Lower back,
Buttocks,
Upper spine,
Your entire back.
Move your awareness to the top of your head,
Forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
Space in between the eyebrows,
Right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
Nose,
Tip of your nose,
Mouth,
Lips.
Jaw,
Neck,
Right side chest,
Left side chest,
Abdomen,
Stomach,
Navel.
Awareness to your entire right leg,
Left leg,
Both legs together.
Awareness to your entire right arm,
Left arm,
Both arms,
Whole of the back body,
Whole of the front body.
Bring your attention to your breath.
Just watch the natural rhythm of your breath.
Start to count your breaths backwards from 27 to 1.
27 belly rises,
27 belly falls,
26 belly rises,
26 belly falls,
25 belly rises,
25 belly falls,
And so on.
Now,
End your counting.
Bring your awareness to your breath in your chest.
Begin to count back from 27 again,
Although this time watching the rise and the fall of your chest.
27 chest rises,
27 chest falls,
26 chest rises,
26 chest falls,
And continue.
Lesson Chili processors at the martial arts frzaTer463 No Chi pasto You You You You You awareness to your throat become aware of the breath moving in and out of your throat You You begin counting backwards from 27 to 1 total awareness of counting the breath in your throat You You You You You Wherever you are You You You You You You Relax your counting leave your breathing and just settle You aware of the stillness ease washing over you You now it is time to repeat your sankalpa your resolve You repeat it three times with full awareness and feeling like you have already received it You You You You Start to become aware of your breathing You You You You You You You You You You You Visualize the room around you,
Becoming aware of your surroundings.
Gently start to move your body,
Moving your fingers and your toes.
Taking your time,
Taking as much time as you need.
Keep deepening your breath.
And whenever you're ready,
You can slowly open your eyes.
The practice of Yoga Nidra is now complete.
The practice of Yoga Nidra is now complete.
