Yoga Nidra: Cultivating Your Awareness

Journey within during this long yoga nidra practice. Cultivate awareness of sensations through body scan, breathing, opposites practice and visualizations. This particular yoga nidra would also be useful to cool down on a hot day, but can be used anytime you want to relax.

Transcript

Let's get started. Go ahead and find your comfortable position. Preferably, If you can, Lying on the back in Shavasana. With the spine long, Arms and hands relaxing by the sides of the body. Of course, If there's another position that's more comfortable for you, Then please take that one instead. You just want to find a pose where the body can relax and let go. We really want in Yoga Nidra our body to be able to sleep while our mind remains awake. Make sure your feet are relaxed and the hands. If you can maintain a relaxed position while doing so, You can also join the thumb and the first finger. Maybe see what kind of experience that brings for you. You're wearing glasses, You can remove them. And maybe place a blanket over the body or nearby in case you get cold. Again, To settle into the room, Into your space. And for these next few minutes we have together, Just let your cares and worries go. Merely listen to my voice. Begin to focus on your breath. Just noticing the natural breath in and out of the body. And as you exhale, Think letting go. With each exhale, Repeat the mantra, Letting go. And feel the body letting go. The thoughts letting go a little more with each breath. Any intense feelings or emotions letting go a little bit more with each breath. In Yoga Nidra, Two doors of perception are open. Those of feeling and hearing. And these are the two important factors. In Yoga Nidra, You are the creator of your own dreams. So say to yourself mentally, I am practicing Yoga Nidra. And begin to listen for sounds. Sounds in all directions. And notice the types of sounds that you can hear outside the room. Listen for the sounds you can hear inside the room. See if you can hear any sounds very close to you. And notice any sounds from you. Like the breath, Sounds of digestion, The heartbeat. And draw your awareness to the heart space. In that heart space, Feel your heart's desire. Something that you wish to be true for you in your life. Here we call this heart's desire the sankalpa. It's a resolve, Intention or affirmation we set for ourselves in the Yoga Nidra practice. And plant this sankalpa like a seed in our subconscious mind. So that it will grow and flourish in our lives. So feel the sankalpa within yourself. Envision it happening in your mind. And then repeat this resolve, Your sankalpa, Three times mentally with full conviction that it will manifest in your life. Now we will take our awareness to various parts of the body. A body part will be named. Once the part is named, Bring all your focus to it. Perhaps you mentally repeat the name of the body part. Visualize it or experience it in any way that comes naturally to you. If you lose track, Do not worry. Simply come back to the body rotation when you can. And welcome any and all experiences that might occur. We begin as always with the right hand thumb. So bring all your awareness now to your 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. Right side of the ribcage. Waist. Hip. Thigh. Hamstring. Knee. Back of the knee. Shin. Calf muscle. Ankle. Heel. Sole of the foot. Arch of the foot. Ball of the foot. Top of the foot. Right big toe. Second toe. Third toe. Fourth toe. Fifth toe. Stay awake and aware and bring your awareness to the 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. Left side of the ribcage. Waist. Hip. Thigh. Hamstring. Knee. Back of the knee. Shin. Calf muscle. Ankle. Heel. Sole of the foot. Arch of the foot. Ball of the foot. Top of the foot. Left big toe. Second toe. Third toe. Fourth toe. Fifth toe. Bring your awareness now to the top of the head. Back of the head. Neck. Right shoulder blade. Left shoulder blade. The upper back. Middle back. Lower back. The whole back. The whole spinal column. Buttocks. Backs of the legs. Heels. Bring your awareness to the top of the head. The forehead. Right temple. Left temple. Right eyebrow. Left eyebrow. The eyebrow center. Right eyelid. Left eyelid. Right eyelashes. Left eyelashes. Right eye. Left eye. Right ear. Left ear. Right cheek. Left cheek. Bridge of the nose. Tip of the nose. The whole nose. The space between the nose and the lips. Upper lip. Lower lip. Tongue. Teeth. Gums. Tongue. The whole mouth together. Chin. Jawbone. Throat. Right collarbone. The hollow between the collarbones. Right chest. Left chest. Center of chest. Upper abdomen. Navel. Lower abdomen. Bring your awareness to the brain. The nasal passages. The right eardrum. Left eardrum. The throat through which the air passes. The alimentary canal or food passage. The right lung. The left lung. Heart. The heart. The left lung. Heart. Feel the heart by feeling the heartbeat. Awareness of the stomach. The liver. Right kidney. Left kidney. The small intestines. The large intestines. The small intestines. The large intestines. The large intestines. The large intestines. The large intestines. The large intestines. The large intestines. The large intestines. The large intestines. The large intestines. The whole right leg. The whole left leg. Both legs together. The whole right side of the body. The whole left side of the body. The whole back of the body. The whole front of the body. Awareness of the heart. The heart. The heart. Awareness of the whole body together. The whole body together. The whole body together. The whole body together. The whole body together. The whole body together. The whole body together. The whole body together. The whole body together. The whole body together. Now see if you are asleep or awake. And bring your awareness back to the breath. Feel the breath rising and falling at the abdomen. As you inhale, The belly rises. As you exhale, The belly rises. As you inhale, The belly rises. As you exhale, The belly rises. As you inhale, The belly rises. As you exhale, The belly falls. Inhale, Belly rises. Exhale, The belly falls. Keep your focus on this breath at the belly. Keep your focus on this breath at the belly. Keep your focus on this breath at the belly. Keep your focus on this breath at the belly. Keep your focus on this breath at the belly. And start to count the breaths backwards as follows. And start to count the breaths backwards as follows. Inhale, 54. Exhale, 54. Inhale, 53. Exhale, 54. Inhale, 53. Exhale, 54. Inhale, 54. Exhale, 53. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. You lose the count. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. 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And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly. And so on, Counting backwards from 54 to zero with awareness of breath at the belly.

Reviews

Lovely practice thank you 😊 🙏