Yoga Nidra 1

In this practice of Yoga Nidra we will be going over the following areas;

- Preparation
- Relaxation
- Resolve
- Rotation of consciousness
- Breathing
- Image Visualizations
- Resolve
- Finish

Transcript

Now please get yourself ready for the practice of yoga nidra.

Lie down on your back on the floor and adopt the pose called shavasana.

In this position the body and back should be on the floor with the legs slightly apart and the arms a little away from the body with the palms of the hands turned upwards.

Rest everything in your body,

In your position and close until you are completely comfortable.

During yoga nidra there should be no physical movement.

Now close your eyes and keep them strictly closed until you are told to open them.

Now take a deep breath in and as you breathe out feel the cares and worries of the day flow out of you.

In the practice which follows you are going to develop the feelings of relaxation in the body.

It is not necessary to make movements or deliberately relax your muscles.

Simply develop the feelings of relaxation.

It is like the feeling that you have just before sleep.

When relaxation becomes deep sleep does come but you should try to keep yourself completely awake and this is very important.

Make a resolution to yourself now that I will not fall asleep.

I will remain awake throughout the entire practice.

During yoga nidra your functioning are on the levels of hearing and awareness.

The only important thing is to follow the voice of the instructor.

You must not try and over think or analyze the instructions as this will disturb your mental relaxation.

Simply follow the voice with total attention 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.

When you are doing the practice yourself allow time for this to happen on its own.

Do not force anything to happen.

Now bring about the feelings of inner relaxation in the whole body.

Concentrate on the body and become aware of the importance of complete stillness.

Help your awareness of the body from the top of the head to the tips of the toes and mentally just be present with what is coming up in your body and mind.

This complete stillness and complete awareness of the body.

Bring your awareness of the whole body,

The whole body and the whole body.

Become aware of the fact that you are going to practice yoga nidra.

Simply say to yourself,

I am aware.

I am going to practice yoga nidra.

And repeat this to yourself again.

And the practice of yoga nidra begins now.

At this moment you should make your resolve.

The resolve will have to be very simple.

You can try to discover one naturally.

And you must develop a resolve to say it this time.

It should be a short positive statement in simple language.

And state this three times with awareness,

Feeling and emphasis.

The resolve you make during yoga nidra is bound to come true.

Only if you are allowing.

And now we will begin a rotation of consciousness,

Rotation of awareness and by taking a trip through different parts of the body.

As I quickly as possible say the statements,

Bring your awareness to go from part to part.

Repeat the part in your mind.

And become aware of that part of the body.

Keep yourself alert but do not concentrate too intensely.

And now become aware of the right hand.

We will move our awareness through the right side of the body.

Your right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

And the palm of the hand.

Become aware of the palm of the hand.

The back of the hand.

The wrist.

The lower arm.

The elbow.

The upper arm.

The shoulder.

The armpit.

The right waist.

The right hip.

The right thigh.

The kneecap.

The calf muscle.

The ankle.

The heel.

The sole of the right foot.

The top of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Now become aware of the left side of the body.

Become aware of the left hand thumb.

Second finger.

Third finger.

Fourth finger.

And fifth finger.

Palm of the hand.

Become aware of the palm of the hand.

The back of the hand.

The wrist.

The lower arm.

The elbow.

The upper arm.

The shoulder.

The armpit.

The left waist.

The left hip.

The left thigh.

The kneecap.

The calf.

The ankle.

The heel.

The sole of the foot.

The top of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Now to the back.

Become aware of the right shoulder.

The left shoulder.

The right buttock.

The left buttock.

The spine.

And the whole back together.

Now go to the top of the head.

The top of the head.

The forehead.

Both sides of the head.

The right eyebrow.

The left eyebrow.

The space between the eyebrows.

The right eyelid.

The left eyelid.

The right eye.

And the left eye.

The right ear.

And the left ear.

The right cheek.

And the left cheek.

The nose.

And the tip of the nose.

The upper lip.

The lower lip.

The chin.

The throat.

The right chest.

The left chest.

The middle of the chest.

The navel.

And the abdomen.

Now your 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.

The whole of the back.

The buttocks.

The spine.

The shoulder blades.

The whole of the front.

The abdomen.

The chest.

The whole of the back and front.

Together.

The whole of the head.

The whole body together.

The whole body together.

The whole body together.

And please do not sleep.

Total awareness.

No movement.

The whole body on the floor.

Become aware of the body lying on the floor.

Your body is lying on the floor.

See your body lying perfectly still on the floor.

In this room.

There is 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.

The breathing is natural and automatic.

You are not doing it.

There is no effort.

Continue having complete awareness of your breath.

Continue having complete awareness of your breath.

Now concentrate your awareness of the movement of your belly.

The belly movement.

Your belly is rising and falling slightly with every breath.

With each breath and every breath it expands and contracts.

Concentrate on this movement.

Synchronize your awareness with your breath.

Go on practicing but be sure that you are aware.

Now start counting your breaths backwards from twenty seven to one.

Just like this.

Twenty seven your belly rising.

Twenty seven your belly falling.

Twenty six belly rising.

Twenty six your belly falling.

Twenty five your belly rising.

Twenty five your belly falling and so on.

And say the words and numbers mentally to yourself as you count your breath.

And if you make a mistake just start at twenty seven and start again.

With total awareness that you're counting.

Go on counting from twenty seven to one.

Now stop your counting wherever you are and shift your attention to the chest.

Please shift your focus to the chest.

Your chest is rising and falling slightly with each and every breath.

Become aware of this.

Continue concentrating of the movement of the chest and start counting backwards from twenty seven to one.

In the same way as before.

Twenty seven your chest is rising.

And twenty seven your chest is falling.

Twenty six your chest is rising.

And twenty six your chest is falling.

Twenty five your chest is rising.

And twenty five your chest is falling and so on and so on.

And again repeat the words and numbers mentally to yourself as you count.

If you make any mistakes go back to the start as before.

And continue counting.

Continue counting in awareness.

And your awareness on counting.

Now cease your counting wherever you are.

Move your awareness to the throat.

Please move your focus to the throat.

Become aware of your breath moving in and out of the throat.

Become aware of this area and concentrate on the movement of the breath.

And start counting backwards from twenty seven to one in the same ways as before.

Complete awareness of counting in the breath.

And the total awareness that you're counting.

Keep on with the practice and continue your breaths in the throat just as before.

Now stop counting and go to the nostrils.

Become aware of the breath moving in and out of the nostrils.

And concentrate on the movement of the breath in and out of the nostrils and start counting as before.

And you know it very well by now.

Complete awareness please and continue counting.

Keep on with the practice and continue.

Now stop your counting and leave your breath.

Will now come to visualizations.

A number of different things will be named and you should try to develop a vision of them on all levels of feeling,

Awareness,

Emotion,

Imagination as best you can.

If you're able to find this vision of your relaxation is complete for the time being.

And if you're not able to then it will increase in time with practice.

Now focus on the images of a burning candle.

A burning candle.

A burning candle.

An endless desert.

An endless desert.

An endless desert.

A pyramid.

A pyramid.

A pyramid.

Torrential rain.

Torrential rain.

Torrential rain.

Snow capped mountains.

Snow capped mountains.

Snow capped mountains.

A sunrise.

A sunrise.

A sunrise.

A coffin beside a grave.

A coffin beside a grave.

Birds flying across a sunset.

Birds flying across a sunset.

Birds flying across a sunset.

Red clouds drifting.

Red clouds drifting.

Red clouds drifting.

Across.

Across.

Across.

Stars at night.

Stars at night.

Stars at night.

A full moon.

A full moon.

A full moon.

Wind from the sea.

Wind from the sea.

Waves breaking on a beach.

Waves breaking on a beach.

Waves breaking on a beach.

The restless sea.

The restless sea.

The restless sea.

And waves breaking back on that beach.

Now it's time to repeat your result.

Repeat the same result that you made at the beginning of the practice.

Do not change it,

But repeat the result three times with full awareness and feeling.

Relax all efforts and draw your mind outside and become aware of your breathing.

Become aware of the natural breath.

Awareness of your whole body.

An awareness of breathing.

Your body is lying totally relaxed on the floor.

You are breathing quietly and slowly.

Develop awareness of your body from the top of the head to the tips of the toes and mentally say in your mind,

I am resting in complete relaxation.

Become aware of the floor and the position of your body lying on the floor.

Visualize the room around you.

Become aware of your surroundings.

Lie quietly for some time and keep your eyes closed.

You may begin to start moving your body and stretching yourself,

But please take your time and do not hurry.

When you are sure that you are wide awake,

Sit up slowly and gently open your eyes.

The practice of Yoga Nidra is now complete.

Reviews

I feel so completely relaxed after Tristan’s yoga nidra session. I will be returning to it again and again. Thank you 🙏

The pace of focusing on various body parts kept my mind busy and in the present. A deep sleep followed.

Dozed off this time. Will listen again. Nice silent background and gentle pace. 5/16/24

So relaxing thank you

Very calming 😌 will bookmark and do this often 🙏

Thanks Tristan. Amazing guidance through the yoga nidra!

First time I've given it a go, tristans method of guiding works great, easy to follow along with no prior knowledge. It wasn't long before I was fighting sleep but tristans guidance seems to pull you back just enough to remind you to remain awake but not in a way that it disturbs your peace or calm. Pretty cool.

Nice. I love this one with counting the breathing too. Thank you. Very centering.

It’s just extraordinary the relief from tiredness this gives both myself and my wife!

Amazing relaxation and OBE, thank you so much for this👁💫

Very good pace and a great feeling of presence all throughout.
Thank you.

Really good. It took me to the still point very quickly despite a lot of distraction around me

I appreciated your calmly paced systematic reminders and instructions. It is quite a challenge not to move the body at all in the duration of the session. 🙏🏾

Excellent! Very helpful.

Thank you so much. I will return to this. 🙏🧡

Amazing!!! Simple yet powerful🙏🙏🙏

Namaste Tristan 🙏🏽. Very well done. I particularly liked the kind yet purposeful instructions (e.g. don’t fall asleep) and pace. While I could have fallen into a “nap” mode, I didn’t and came out significantly more relaxed and calm than other yoga nidras I have done. For me, you have set the bar for this type of practice. Thank you for the gift.

Wonderful !!! With much gratitude 💖. Namaste 🙏

Floated into a deep and peaceful sleep after listen to this last night. Feeling refreshed and clear this morning. Your voice is lovely to listen to and the cues are direct and easy to follow. Namaste

Excellent calm steady pacing, with all the main areas of Yoga Nidra covered. Very soothing, and positive. Excellent instruction.