Relaxing Yoga Nidra | Body Scan Meditation

This is a very relaxing, guided meditation that will help you feel calmer and more energized. Yoga Nidra will help you break the habit of using sleep as a way to escape stress, anxiety and other negative emotions.

Transcript

Namaste. Suryogonadara. Please go into a comfortable lying down position. If you need to, You can grab a blanket, Cushions, Pillows, Whatever makes you a bit more comfortable. Find the most comfortable lying down position for yourself. Now, As you have found the comfortable lying down position, Start taking some deep breath, Big deep breaths. Ideally, You should be lying down in the supine position, That is lying down on your back. Your feet comfortable distance apart, Arms slightly away from the body, While palms are facing up. Deep inhalation, Complete exhalation. Namaste. Continue with deep breaths. Now, Let go of the deep breaths and gently close your eyes. Keeping your eyes closed, Just be aware of your body from within. Be aware of your legs, Torso, Arms and neck. If you need to, Adjust your body, Making yourself a bit more comfortable. Now, Shift your attention to your surroundings. Keeping your eyes closed, Just be aware of the space around your body. Just develop a sense of awareness of the space around you. Noticing the temperature, Being aware of all the different sounds present here. Now, Develop a sense of relaxation. Surrender your entire body to the surface beneath it. We are going to practice yoga nidra. For the next 20 minutes or so, There is no demand on you. You don't have to do anything. So just let go of all the cares, All the worries. Bring your attention to the space in front of the closed eyes. Being here, Think of the most positive change, The most important positive change which you want to see in yourself. Repeat this positive change to yourself three times now, Mentally. Now, Body scan. I will name a body part, Become aware of that body part and then move your focus to the next body part which is named. Bring your focus to right hand, Right hand palm, First finger of right hand, Middle finger of right hand, Ring finger, Little finger. Fingers and thumb, Palm of the hand, Back side of the hand, Wrist, Forearm, Elbow, Upper part of the arm. Right armpit, Right side of the torso, Right side waist, Hip joint, Thigh, Knee gap, Calf muscle, Ankle, Heel, Sole of the right foot, Big toe, Second toe, Third, Fourth, Fifth. The whole right side, From toes to the fingers, Fingers to the toes. The whole right side, Left hand thumb, First finger, Middle finger, Ring finger, Little finger. Fingers and thumb, Palm of the hand, Back side of the hand, Wrist, Left forearm, Elbow, Upper part of the left arm, Left armpit. Left side shoulder, Left side of the torso, Left side waist, Hip joint, Thigh, Knee gap, Calf muscle, Ankle, Heel, Sole of the foot, Big toe, Second toe, Third, Fourth, Fifth. The whole left side, Lower back, Right hip joint, Left hip joint, Middle back, Upper back, Right shoulder blade, Left shoulder blade, Back of the neck, The entire spine, From lower back to the middle of the head. The whole length of the spine, Lower abdomen, Middle abdomen, The belly button area, Navel area, Upper abdomen, The stomach area, Right side chest, Left side chest, Middle part of the chest, Sternum area, Right collar bone, Left collar bone, Throat, Back of the head, The area of the head which is towards the surface, Crown of the head, Forehead, Right eyebrow, Left eyebrow, The space between two eyebrows, Right eye, Left eye, Bridge of the nostrils, Right nostril, Left nostril, Right side of the head, Left side of the head, Right cheek, Left cheek, Upper lip, Upper jaw, Tongue, Lower jaw, Lower lip, Chin, Throat, The whole head, The entire head, Head and neck together, The whole right arm, The entire left arm, Both arms together, Whole torso, Frontal and the back side, The whole right side, The whole left side of the body, Right leg, Entire length of left leg, Both legs, The whole body, From toes to the head, Head to the toes, Being aware of the entire body, The whole body. Now, Just be aware of the subtle movements happening in this body, The body is completely relaxed, Surrendered to the surface beneath it. The only movement which is happening in the body is along with your breath. Just follow these movements which are happening along with your breath. Try to notice as the breath flows through the nostrils, Going to your lungs and from lungs coming back to the nostrils and from there flowing out. Follow this path of your breath in and out through this relaxed, Comfortable body. Remember we are not trying to change or regulate the breath, Simply witnessing the flow of breath in this completely still and relaxed body. Now, Simply shift your focus back to this space in front of the closed eyes. Think of picture of vast limitless sky. Letting all other focus, Just imagine a vast, Limitless blue sky. Try to picture this image. Sometimes it's tough to imagine, Sometimes visualization just doesn't happen. That's alright. Just develop this sense of limitlessness, Just develop this sense of infinity. A vast, Limitless sky. Now, Repeat your positive change, Your resolve, Which you had in the beginning of this practice, Mentally three times. Now, Come back to your body, Come back to your breath. Ready to finish this practice. Be aware of your surroundings, Reconnect with the space around you. Now, Gently start moving your fingers, Your toes, Move the head side to side, Move the feet side to side. Slowly put your feet together, Interlock your fingers, Now raise your arms over your head, Give your body a good stretch. Without any hurry, Keeping your eyes closed, Slowly roll over to your right side and come into a comfortable sitting position. No hurry, Take your time. Now, Slowly, As you feel ready, Bring your palms together, Rub them to each other. Generate some warmth, Generate some heat between your palms. And place this heat upon your closed eyes, Observe the warmth through your eyes and slowly open your eyes between your palms, Bringing your hands down. Namaste. Sit back for a while, Let the effects, Let the experience of this practice, Sing. Namaste. So this was the practice. How was your experience? If you have any question regarding the practice or any suggestion, Please put that in the comment section. Take care. Have a wonderful time ahead. Namaste.

Reviews

Nice quiet background. Extended rotation of consciousness/body scan. I liked the way body was covered multiple times from different directions. Instructions for sitting up at end, so not for sleeping. 6/14/23

Thank you so much. Feeling very relaxed. Nameste 🙏

Excellent like all on this channel 🙏

So very restful and centering. Helped me in the middle of very stressful times. Thank you. ☮️💖🙏🖖