Yoga Nidra - Profound Peace & Calmness-1

Yoga Nidra is a Sanskrit word that means Yogic sleep. The rest that you get through this power nap is much more powerful than sleep because the relaxation takes place consciously. It is recommended that you practice Yoga Nidra while lying down on your back.

Transcript

Namaste please get ready for yoga nidra lie down on your back body straight head is aligned to the spinal column legs slightly apart arms a little away from the body palms facing up adjust your position so that you can practice yoga nidra without moving and with no physical discomfort gently close your eyes and keep them closed throughout the practice the practice of yoga nidra is the act of hearing and feeling these two are the most important factors for a better experience in yoga nidra you function on the level of awareness and the level of listening in dreams you have no control in yoga nidra you are the creator of the dream say to yourself mentally I will not sleep I shall only listen to the voice repeat yourself I will not sleep become calm and steady take a deep breath and as you breathe in feel calmness spreading throughout the body and as you are breathing out say to yourself I am relaxed inhaling calmness spreading throughout the body exhaling I am relaxed continue with the deep breath you now shift your awareness to the outside environment become aware of all the different sounds present here without getting struck with any one particular sound keep your awareness moving from sound to sound observe one sound and then move to second sound observe second sound and then move to third like this keep your awareness moving from sound to sound become aware of the most distant sound that you can hear you searching for the most distant sounds and following them for a few seconds gradually bring your attention to closer sounds to sounds outside this room you and then to sounds inside this room you now become aware of the natural breath become aware of the deep natural spontaneous breath do not concentrate for this will interfere with the natural breathing process you keep on listening to me and know that you are breathing the practice of yoga nidra begins now say mentally to yourself I am going to practice yoga nidra I will not sleep I am going to practice yoga nidra you time for sankalpa time for resolve setting a positive intention for the practice please mentally state your resolve clearly with feeling and awareness three times now you you now we begin body scan I will guide your awareness through the different parts of the body as quickly as possible please repeat mentally the name of each body part after me and simultaneously become aware of that body part the practice always begins with the right hand right 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 right thigh knee calf muscle ankle heel sole of the foot top of the foot right big toe second toe third toe fourth toe fifth toe 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 knee calf muscle ankle heel sole of the foot top of the foot left big toe second toe third toe fourth toe fifth toe right shoulder left shoulder right shoulder blade left shoulder blade right buttock left buttock the spine the whole of the back together back of the neck back side of the head crown of the head forehead right eyebrow left eyebrow the eyebrow center right eyelid left eyelid right eye left eye right ear left ear right cheek left cheek nose tip of the nose right nostril left nostril upper lip lower lip chin jaw throat right collar bone left collar bone right side chest left side of the chest middle part of the chest navel abdomen lower abdomen whole of the right leg whole of the left leg both legs together whole of the right arm whole of the left arm both arms together whole of the back whole of the front whole of the head together legs arms back front head together the whole of the body together the whole body together the whole body together again right hand thumb second finger third finger fourth finger fifth finger palm of the hand back side of the hand wrist forearm elbow upper arm shoulder armpit waist hip right thigh knee calf muscle ankle heel sole of the right foot upper part of the foot right big toe second toe third fourth fifth whole right side left hand thumb second finger third finger fourth finger fifth finger palm of the hand back side of the hand wrist lower arm elbow upper arm shoulder armpit waist hip thigh knee calf muscle ankle heel sole of the left foot upper part of the left foot left big toe second toe third fourth fifth whole left side back side lower back right buttock left buttock middle back upper back right shoulder blade left shoulder blade back of the neck back of the head whole of the back together the whole of the back together crown of the head forehead forehead right eyebrow left eyebrow eyebrow center right eyelid left eyelid right eye right ear left ear right cheek left cheek nose tip of the nose right nostril left nostril upper lip lower lip chin jaw throat right collar bone right side of the chest left side of the chest middle part of the chest upper abdomen navel lower abdomen whole of the right leg whole of the right leg whole of the left leg both legs together whole of the right arm whole of the left arm both arms together whole of the back whole of the front whole of the head together legs arms back,

Front head together the whole of the body together the whole body together the whole body together the whole body together be aware of the whole body become aware of the space occupied by the body become aware of the body and the space occupied by the body body and space become aware of the whole body and the floor the whole body in relation to the floor be aware of the meeting points of the body and the floor be aware of the subtle point of contact between body and the floor be aware of the subtle point of contact between body and the floor be aware of the subtle point of contact between body and the floor feel the meeting points between the back of your head and the floor feel the meeting points between the back of your head and the floor shoulder blades and the floor elbows and the floor elbows and the floor back of the hands and the floor buttocks and the floor buttocks and the floor calves and the floor heels and the floor be aware of all the meeting points between the body and the floor be aware of the sensation of all points simultaneously,

Evenly be aware of all the points in between the body and the floor be aware of all the points in between the body and the floor please do not sleep be awake continue observing the points of contact now,

Shift your awareness to the eyelids feel the narrow line of meeting between the upper and lower eyelids feel the sharp points where they meet intensify your awareness between the eyelids and then the lips center your awareness on the line between the lips,

The space between the lips from the lips,

Draw your awareness to the natural breath feel the breath moving along the passage between the navel and the throat on inhalation,

Breath is rising from navel to the throat on exhalation,

It descends from the throat to the navel on exhalation,

It descends from the throat to the navel be completely aware of the respiration navel to throat,

Throat to navel do not try to force the breath,

Just awareness maintain your awareness and start counting down your breaths as follows breathing in 54 breathing out 54 breathing in 53 breathing out 53 in 52 out 52 and so on from 54 to 1 counting down to yourself mentally as you follow the rise and fall off your breath from navel to throat and back again total awareness of breathing counting along breathing is slow and relaxed please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting down you you you you you you you you you please let go the count let go the breath awareness now imagine that you are in a park early in the morning the sun has not risen yet nobody is in the park except yourself you it is a beautiful park calm peaceful walk across the springy grass listen to the birds visuals and calls as they welcome the new day you there are gardens of flowers roses yellow pink red purple smell their fragrance and see the early morning dew drops on their petals nearby the garden there is a fish pond goldfish is swimming in and out amongst the water lilies see their graceful movements you walk between trees beautiful trees bear trees and trees with leaves wide spreading trees and tall steady trees there is a clearing between the trees in the clearing is a small temple with an aura of light around it go to the door it is cool and dim inside inside on the walls there are pictures of the great saints you sit down on the floor close your eyes and become still a sense of deep peace and harmony envelops you as the sounds outside fade into the distance continue your awareness of meditation inside the temple stay there for some time until peace and harmony pervade whole of your being let the peace and harmony pervade sankalpa resolve please repeat your resolve three times to yourself now stay there for some time until peace and harmony pervade whole of your being become aware of your breathing become aware of your natural breath awareness of breathing and awareness of relaxation develop awareness of your whole body become aware of your arms legs your body lying stretched out on the floor be aware of the meeting points between body and the floor develop the awareness of this room walls ceiling noises in the room noises outside of the room externalize your awareness be aware of your body awareness of breathing lie quietly keeping your eyes closed now gently move your fingers move your toes your feet side to side head side to side without any hurry bring your hands together interlock your fingers and raising your arms over your head give your body a good stretch taking a deep breath feel your entire body please take your time do not hurry when you feel you are wide awake gently roll over to the right side and slowly sit up bring your palms together rub them to each other generating the warmth between the palms place this warmth over your closed eyes and gently open your eyes between your palms the practice of Yoga Nidra is complete Namaste Namaste

Reviews

One with the body into a calm, meditative stillness.

Thank you

Thank you 🙏

Very good 👍

I have been practicing Yoga Nidra with you for some time now.I have had a upper arm/shoulder blade injury on my right arm but this has helped so much.The stillness and being awake and aware but feeling as if I'm sleeping is amazing.When I don't move my arm on the injured side starts twitching.I believe it's the release of tension and no movement healing me.Thank you as this is wonderful.Namaste

Excellent!🙏🏼this velvet soothing voice and no music 👏

Thank you so much 💓
This was the first time doing YN that I managed to stay fully awake, although I only managed 49 on the counting! I feel revitalised now instead of very tired when I normally drop off to sleep-think I'm starting to 'get it' 🙏
Love and peace to you 💕

Really wonderful, calm and deeply relaxing. Thank you!
🙏🏻🪷

Delightful.
Words fail me.
Thank you for all you encompass and convey in this practice.
May you be safe, protected, happy and inspired.
Rejoicing in your peacefulness. 🙏🏼

Thank you ! 🙏

Lovely meditation. I will definitely listen again. Thank you for offering this.

Excellent clean clear practice

Beautiful nidra meditation. Full of peacefulness and calmness and caring. I love the long body rotation also. Thank you so very, very much.

Artistic - beautiful - exceptional -thank you

Great yoga nidra recording!

Beautifully guided.

Thank you so much , such a great way to end the year and welcome the relaxed New Year

Namaste

Excellent - but I fell asleep!

Very very relaxing and centering. Pace was just right. No falling asleep. Very kind voice. Thank you. ☮️💖🙏

The second body scan was such a treat, as was the ample time for silent meditation! I really enjoyed the pacing, the simplicity and the gentleness/tone of the voice. Thank you!