Yoga Nidra - Profound Peace & Calmness - 2

Yoga Nidra guided relaxation, instantly recharges and brings an incredible quietness and clarity within you. 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 - guided relaxation by Sandeep Verma 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 to 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 you you you you you become aware of the most distant sound that you can hear searching for the most distant sounds and following them for a few seconds you gradually bring your attention to closer sounds to sounds outside this room you and then to sounds inside this room you 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 keep on listening to me and know that you are breathing the practice of yoga Nithra begins now say mentally to yourself I am going to practice yoga Nithra I will not sleep I am going to practice yoga Nithra 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 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 shoulders 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 backside 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 collarbone left collarbone 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 backside 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 backside 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 backside 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 right eyebrow left eyebrow 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 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 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 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 on 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 subtle point of contact between body 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 back of the hands 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 go on feeling these points clearly and distinctly 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 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 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 counting down to yourself mentally as you follow the rise and fall off your breath from navel to throat and back again counting down to yourself mentally as you follow the rise and fall off your breath from navel to throat and back again please let go the count let go the breath awareness now imagine that it is very early morning still dark and you are walking alone through hills climbing up towards some mountain you are walking east and if you look back you can see a crescent shaped moon low in the sky soon the sun will rise over the mountains ahead of you far below in the valley the lights of small town twinkle through early morning mist the gap between two hills gives a glimpse of a huge snow covered mountain ahead the pale sky behind is the sign of the dawn you are climbing up through snow it makes a crunching sound as you break the surface and sink in a glacier lies across your breath there are cracks and sounds of moving ice as you quickly move across near the top of the mountain it becomes very cold wind howl around your body it is snatching your clothes snow and ice cling to your shoes you reach the top and a magnificent view reveals itself before your eyes in the east a vast range of snow covered peaks in the west hills leading to rolling plains and the sea intensify your imagination and visualize this scene see the sun rise like a golden ball in the east scattering rays of golden light then dazzles your eyes shift your eyes around the sky to the west it is still grey above you blue in the east sky is a little pink around the sun watch the sunlight strike the tops of mountains and move down their sides deep valleys are emerging as the shadows of the peak are retreating you are sitting with legs crossed contemplating the grand scene the dawn of a new day let yourself experience this for some time drown yourself in this experience and let your mind flow freely with this experience Sankalpa Resolve please repeat your resolve three times to yourself now 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 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 Thank you for watching

Reviews

Beautiful journey into deepening awareness on the border of sleep and refining attention there. Excellent and relaxing guidance

Having discovered part 1 of this yoga nidra meditation yesterday, I embarked on this second one today. I was actually feeling quite uneasy with myself before the start but this one hour exercise changed my mood and perspective entirely. I am feeling calm, accepting and deeply hopeful now. The dawn of a new day, suggested in this meditation worked miracles for me. My sincere thanks for the excellent guidance, its pace, simplicity and honesty. I wish you all the very best and hope to find more of your work in the near future. Roger.

Beautiful 🌄 🏔 💗😌

Finding the peace and centering that I needed today. So grateful for this practice. Thank you. ☮️💖🙏

Thank you so very, very much for another incredible nidra meditation. Peaceful and profound and beautifully presented.