Hello and welcome to today's yoga nidra.
See that you are in a comfortable position in sravasana which means you are laying on your back preferable on your yoga mat and your palms are facing the ceiling.
See that your body posture is comfortable enough to stay still for the next 30 minutes and take care that you are covered with a blanket to really stay warm enough.
And as soon as you feel ready slowly close your eyes and come to stillness.
With your eyes closed welcome of the environment around you.
The room,
The place where your mat is,
Sensations you might feel,
Sounds you might hear.
Bring your awareness to sounds you might hear.
Are there sounds coming from the outside of this room?
And notice if there are sounds which are created in your apartment.
And now see if you can identify sounds which are coming from yourself.
Listen to the sounds you are creating.
Can you hear yourself breathing?
And now sense your breath in your whole body starting in your nostrils.
Feel the cold air coming in and coming out.
Sense your breath in your throat and in your chest.
Be aware of the tiny movements your breath is creating in your chest.
And sense your breath in your belly.
Feel the expansion and contraction your breath is creating in your belly.
Your belly expands while you inhale and your belly releases while you exhale.
And now try to perceive everything as one continuous airflow which starts in your nose,
Goes down your throat and then along your spine passing your chest and flowing down your lower spine.
And when it arrives at the root of your spine,
Your sacrum,
It fills your belly.
Then your belly contracts and pushes the air back upwards your spine passing your chest,
Passing your throat and finally leaving your body through your nostrils.
Take yourself a couple of moments to perceive the sensations as detailed as possible.
Be aware of your whole body breathing and slowly let the observation of your breath go.
Bring your attention into your heart space.
Welcome your mission that comes from your deep heart,
That you want to live a life with meaning and value,
That you want to bring your meaning and value to life by being secure and at ease.
Say to yourself in silence,
I am safe and secure and at ease in every moment.
I am safe and secure and at ease in every moment.
Repeat the sentence three times for your own.
We are going to deeply relax the nervous system now.
Simply repeat each body part to yourself once as I say it and then let it go.
Sense the point between your eyebrows,
Sense your throat,
Your right shoulder,
Your right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Your right wrist,
Elbow,
Shoulder,
Your throat,
Your left shoulder,
Your left elbow,
Left wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Your left wrist,
Elbow,
Left shoulder,
Your throat,
The middle of your chest,
Your right nipple,
Middle of your chest,
Your left nipple,
The middle of your chest,
Your navel,
Your right hip bone,
Your right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Ankle,
Your right knee,
Right hip bone,
Puree bone,
Your left hip bone,
Left knee,
Left ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Ankle,
Left knee,
Hip bone,
Puree bone,
Navel,
The middle of your chest,
Your throat,
The point between your eyebrows,
Sense your face,
Your whole face,
Your whole head,
Your upper back,
Your lower back,
Sense your whole back,
Your right arm,
Your left arm,
Both arms together,
Your right leg,
Your left leg,
Both legs together,
The front side of your body and the back side of your body.
Now sense your whole body,
Your whole body,
Your whole body,
Sense your body breathing,
Feel your belly expanding while you inhale,
And feel your belly releasing while you exhale.
Visualize your spine,
Draw your spine in your mind,
Simply draw a slightly curved line from your sacrum up to the root of your tongue,
And when you inhale,
Imagine your breath flows upwards all along your spine up to the root of your tongue,
And when you exhale,
Your breath flows down till it arrives at the root of your spine,
Your sacrum.
Now with the next inhalation visualize your breath flowing upwards as long as I count to three,
One,
Two,
Three,
And downwards until I count to three,
One,
Two,
Three,
Your breath goes up to the root of your tongue,
Two,
Three,
And downwards to your sacrum,
Two,
Three,
Upwards all along your spine,
Two,
Three,
And downwards all along your spine,
Two,
Three,
Your breath goes up,
Two,
Three,
And your breath goes down,
Two,
Three,
Breath goes out,
Two,
Three,
And breath goes down,
Two,
Three.
Do this for a couple of breaths for your own,
And let it go.
Come back to your natural,
Unobserved breathing.
Starting with your next inhalation,
Imagine your body is getting light,
Your heels are feeling light,
Your legs are light,
Your upper body feels light,
Your head feels light,
Your whole body feels weightless,
And now sense the opposite.
Welcome weight in your body,
Sense your feet being heavy,
Your legs are heavy,
Your buttocks as well as your upper back is heavily rooted into the ground,
The back of your head is heavy,
Your whole body is feeling heavy,
And now imagine that weightlessness is coming back,
Sense your whole body getting light,
And now come back to heaviness.
Alternate a few terms between weightlessness and weight.
And now try to feed both weightlessness and weight at the same time in your body.
And let it go.
Now imagine your body is more and more releasing,
Your legs are at ease,
Your upper body is at ease,
Your whole body is at ease,
Your whole body is totally relaxed.
And now welcome the opposite to your body,
Sense tension in your whole body.
And alternate a few terms between ease and tension.
And try to sense both at once ease and tension.
And wander with your attention to the point between your eyebrows.
Imagine a light entering your inner space through this point.
With the help of your inner eye you can see images projected.
Visualize the following images.
A sleeping cat.
A forest.
White fluffy clouds.
The smell of lavender.
Your favorite place in your apartment.
Floating water.
The color blue.
You taking a deep breath.
Your favorite place in nature.
The sound of water.
A cat yawning.
A feather carried by the wind.
The smell of lemon.
You playing as a child.
Dolphins in the ocean.
The warmth of sun rays on your body.
Let's return to our hearts mission now.
Our purpose to bring our meaning and value to life.
In silence say to yourself,
I am living my life with purpose and at ease.
I enjoy an ease for living.
I am living my life with purpose and ease.
I enjoy an ease for living.
And for yourself repeat this sentence in silence.
And to deepen this intention you are invited to repeat this once more in your mind.
And slowly bring your attention to your chest again.
Feel the sensations of your breath here.
And sense your whole body breathing.
And sense your breathing body lying on the ground.
Feel into all body parts which are touching the ground.
And now imagine yourself drawing an outline around your body control.
With closed eyes be aware of everything that's around you.
And bring your attention into your hands.
And slowly start moving your fingers.
Bring your attention into your feet.
Slowly start moving your feet.
And as soon as you feel ready roll on your right side.
And with your eyes still closed come up to sit.
Your Yuga Nitya practice is now complete.
But I would like you to stay here for a couple of minutes more for a tiny panayama breathing practice.
Find a comfortable seat in a cross-legged position.
Or sit on your knees,
Whatever feels right for you today.
See that you are sitting upright.
That your spine is straight.
And be aware of your breath.
Sense your breath coming in.
And see your bear coming out.
Be aware of the sensations this creates in your body.
And now we are going into the four seven eight breath.
That means we inhale as long as we count till four.
Then we are holding our breath until we count till seven.
And as long we count till eight we exhale through our mouth.
And then we start again.
I'm going to guide you now.
So we start together by inhaling together.
And exhale together.
One more time.
Simply inhale.
And exhale.
We are starting now.
Inhale through your nose.
Two.
Three.
Four.
Hold your breath but try to keep your face relaxed.
Three.
Four.
Five.
Six.
Seven.
And exhale through your mouth.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Inhale.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Five.
Six.
Seven.
Exhale.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Inhale.
Two.
Three.
Four.
Hold.
Two.
Three.
Four.
Five.
Six.
Seven.
Exhale.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Inhale.
Two.
Three.
Four.
And exhale naturally.
And slowly let go of controlling your breath.
Come back to your natural,
Known,
Guided breathing.
And take yourself another couple of moments in silence.
Notice how you really feel.
Notice all effects from that practice.
And if you feel a bit calmer or more grounded as you felt at the beginning of that practice,
I will invite you to make some kind of inner imprint of how you feel.
You can come back to that feeling any time you want or you need to.
And let's join our palms in front of our heart spaces.
And slowly open our eyes.
Thank you for practicing and let's together dedicate this practice for the sake of all beings and bow.
This practice was all about being at ease.
The additional pranayama practice is called 4-7-8 breath and can be very helpful to calm upcoming emotions,
To calm your mind or when practiced before going to bed,
To sleep better.
It directly affects the vagus nerve,
Your parasympatic nervous system which regulates your ability to relax and release.
Thank you for practicing.
Goodbye.
