Yoga Nidra - 60 Minute For Deep Relaxation

Yoga Nidra is the ultimate relaxation technique for releasing stress and tension held in your body. Experience a deep level of relaxation, with this easy-to-follow meditation and allow your body to restore and balance itself.

Transcript

Namaste Please get ready for Yoga Nidra.

Lie down on your back.

Adopt the pose called Shavasana.

In this position,

Body should be straight from head to toe,

Legs slightly apart,

Arms a little away from the body,

With the palms facing upwards.

Adjust everything,

Your body,

Position and clothes,

Until you are completely comfortable.

During Yoga Nidra,

There should not be any physical movement.

Close your eyes and keep them closed throughout the practice.

Take a deep breath and as you breathe out,

Feel the cares and worries of the day flow out of you.

Deep inhalation,

While exhaling all the cares and worries of the day flowing out of you.

Now,

Develop the feeling of relaxation.

Feel as if you are going to sleep.

When relaxation becomes deep,

Sleep does come,

But you try to keep yourself awake.

Make a promise to yourself now that I will not sleep,

I will remain awake throughout the practice.

During the practice,

Follow the voice without intellectualizing or analyzing the instructions,

As this will disturb your relaxation.

Simply follow the voice with whole awareness and feeling,

And if thoughts come to disturb you from time to time,

Do not worry,

Just continue the practice.

Allow yourself to become calm and steady.

Now,

Bring a feeling of inner relaxation in the 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 the 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.

The whole body.

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.

Time for resolve.

Time for Sankalpa.

With whole faith that it's bound to come true,

Please repeat your resolve three times now.

Now we begin body scan.

I will name a body part.

Repeat it to yourself.

Become aware of that body part and then letting go of the body part move your awareness to the next.

Keep yourself alert but do not concentrate too intensely.

Become aware of the right hand.

Right hand thumb first finger second finger third finger fourth fingers and thumb palm of the hand backside of the hand wrist forearm elbow upper part of the arm right shoulder right armpit the right side of the trunk right side of the waist right hip right thigh kneecap the calf muscle ankle heel sole of the foot top of the foot big toe second toe third fourth fifth Become aware of the left hand thumb.

First finger second finger third fourth palm of the hand backside of the hand wrist lower arm elbow upper arm left shoulder left armpit the left side of the trunk left side waist left hip left thigh kneecap the calf muscle ankle heel sole of the foot top of the foot big toe second toe third fourth fifth Now,

Let's practice breathing.

Now,

To the back.

Become aware of right shoulder blade,

The left shoulder blade,

The right buttock,

The left buttock,

The whole back together.

Now,

Go to the top of the head.

The top of the head,

Forehead,

Both sides of the head,

Right eyebrow,

Left eyebrow,

The space between eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Right cheek,

Left cheek,

Nose,

Tip of the nose,

Upper lip,

Lower lip,

Chin,

Throat,

Left throat,

Right chest,

Left chest,

Middle of the chest,

Abdomen,

The whole right leg,

The whole left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

Whole back,

Buttocks,

Spine,

Shoulder blades,

Whole front,

Abdomen,

Chest,

Whole back and front together,

Whole body together,

Whole body together,

Whole right leg,

Whole left leg,

Both legs together,

Whole right arm,

Both arms together,

Whole back,

Buttocks,

Spine,

Shoulder blades,

Whole front,

Abdomen,

Chest,

Whole back and front together,

Whole body together,

Whole front,

Whole body,

Whole body,

Do not sleep,

Complete 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 completely still on the floor,

In this room,

Visualize this image in your mind,

Now,

Become aware of the breath,

Feel the flow of your breath in and out of your lungs,

Do not try to change the rhythm,

Breathing is natural,

Spontaneous,

You are not doing it,

There is no effort,

Maintain awareness of your breath,

Continue,

Continue,

Complete awareness of breath,

Now gently,

Be aware of your abdomen and its movement along with your breath,

Be aware of the fact,

As the breath comes in,

Abdomen expands a little,

And as the breath goes out,

It contracts a little,

Continue to observe movement of your abdomen along with your breath,

Now start counting down your breath from 27 mentally,

27 abdomen expands,

27 abdomen contracts,

26 inhale,

26 exhale,

Like this,

Continue counting down your breath,

Keep your awareness on the breath,

On the count,

If you made any mistake,

Start the countdown again from 27,

Let go,

Let go counting of the abdomen breath,

And shift your awareness to the chest,

Your chest is rising and falling slightly with every breath,

Become aware of this,

Continue observing the movement of the chest along with your breath,

Slowly start counting down from 27 as before,

27 chest rising,

27 chest falling,

Inhale 26,

Exhale 26,

No mistakes,

If you make a mistake,

You must go back to the start again to 27,

Continue counting 27 to 1,

Keep on with the practice,

Counting and awareness,

Awareness and counting,

Seize your counting,

And move your awareness to the throat,

Be aware of the throat,

Become aware of your breath,

Moving in and out of the throat,

Become aware of this,

Observing the movement of your breath,

Start counting down from 27 in the same way as before,

Complete awareness of the counting and the breath,

Do not sleep,

Whole awareness on the count,

Keep on with the practice,

Continue counting your breaths in the throat,

Stop counting,

And go now to the nostrils,

Feel the breath moving in and out of the nostrils,

Observing the movement of the breath in and out of the nostrils,

And start counting down,

Observing the movement of the breath in and out of the nostrils,

Slowly start counting down,

27 breathing in,

27 breathing out,

Complete awareness,

Continue counting,

No mistakes,

Keep on with the practice,

Continue,

Continue,

Slowly,

Let go of the count,

Let go of your breath,

We now come to visualization,

I will name certain objects,

Try to visualize them,

Try to create a mental image of each object,

Burning candle,

Burning candle,

Burning candle,

White clouds,

White clouds,

White clouds,

Tree in the jungle,

Tree in the jungle,

Tree in the jungle,

Snow-capped mountains,

Snow-capped mountains,

Snow-capped mountains,

Rainy day,

Rainy day,

Rainy day,

Fast flowing river,

Fast flowing river,

Fast flowing river,

Endless desert,

Endless desert,

Endless desert,

Pyramid,

Pyramid,

Pyramid,

Birds flying across a sunset,

Birds flying across a sunset,

Birds flying across a sunset,

Red clouds drifting,

Red clouds drifting,

Red clouds drifting,

Night sky full of stars,

Night sky full of stars,

Night sky full of stars,

Full moon,

Full moon,

Smiling Buddha,

Smiling Buddha,

Smiling Buddha,

Endless sea,

Endless sea,

Endless sea,

Abandoned beach,

Abandoned beach,

Abandoned beach,

Abandoned beach,

Waves breaking on the abandoned beach,

Waves breaking on the abandoned beach,

Waves breaking on the abandoned beach,

Restless sea,

Eternally restless sea,

Eternally restless sea,

Waves breaking on the abandoned beach,

Waves breaking on the abandoned beach,

Three times now,

Come back to your breath,

Come back to your body,

Relax all efforts,

While keeping the eyes closed,

Become aware of your surroundings,

Your body is lying totally relaxed on the floor,

You are breathing quietly and slowly,

Become aware of the floor,

Become aware of your position on the floor,

Visualize the room around you,

Become aware of your surroundings,

Become aware of your body internally,

And gently move your fingers,

Move your toes,

Feet side to side,

Head side to side,

Now without any hurry,

Bring your legs together,

Bring your hands together,

Interlock your fingers,

And raise your arms over your head,

Give your body a good stretch,

Feel your entire body,

When you feel ready,

Gently roll over to the right side,

And come into a comfortable sitting position,

Slowly open your eyes,

Reviews

Such a deeply restful, peaceful practice. Namaste
🙏🏼

This was the most intense Yoga Nidra practice I have ever practiced.I have listened before but this time I literally did all that was asked .I was completely aware and awake while it feels as if I have been asleep for hours.I completely feel rested as I have slept all night in the most relaxed and comfortable way .Thank you so much .I am a beginner at practicing Yoga Nidra,maybe three or four months but this time I actually got through it with no problem,no body sensations that were distracting me to move and was literally at the most complete stillness I could have been and your guidance is so relaxing and is in such a beautiful way.I absolutely love to listen to any of your teachings and guidances....Namaste
Much Love and Peace ❤️✌️

This is a proper full yoga nidra practice. I must admit I was asleep for the first half an hour! I feel very relaxed now. Thank you.

A beautiful slow paced yoga nidra.
Thank you so much 🙏🏻😊

Many thanks and so much gratitude for another incredible nidra practice.

Uncluttered clean and clear.

Incredibly relaxing. Thank you 🙏🏽

Thank you 🙏

Great yoga nidra and meditation namaste 🙏

Current favorite yoga Nidra 🙏🏼🌼. Thank you for your guidance. I had tension in my right hip and now it is gone. 😊

Wonderful and relaxing