Yoga Nidra 3

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

- Preparation
- Relaxation
- Resolve
- Rotation of consciousness: Right side, left side, back, front, major parts.
- Skin awareness
- Breathing: Mental
- Inner space
- Visualization: eyebrow centre.
- Inner Space
- Resolve
- Finish

Transcript

Now prepare yourself for the practice of yoga nidra.

Lie down in shavasana with your feet apart and the palms of the hands facing upward.

Close down your eyes and quickly become motionless.

Now is the time to make any adjustments and there should be absolutely no movement until the practice is finished.

This practice forget your problems and worries and concentrate on yoga nidra.

Forget about all your cares and take a long deep breath and as you breathe out feel yourself letting go.

Now become aware of outside sounds.

Become aware of distant sounds outside the building or in your environment.

Allow your sense of hearing to range into the distance and then gradually withdraw back into the building or space.

Back to this moment.

Develop your awareness of this room or space and yourself lying on the floor.

Become aware of your body lying on the floor.

Become aware of your breathing and just be conscious that your breathing do not concentrate.

Awareness of your breath and awareness of your body.

Remember your purpose and say mentally to yourself that I am going to practice yoga nidra.

I will remain awake and I will not sleep.

Now state your resolve.

Repeat your resolve mentally with full awareness and feeling three times.

Now we will move into rotation of consciousness.

Awareness of different parts of the body by taking a trip through the body.

Let your mind jump freely from one part to the next.

Starting with the right side of the body and your right hand thumb,

Second finger,

Third finger,

Fourth and fifth.

The palm of the hand and the back of the hand.

The wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip,

Right thigh.

Kneecap,

Calf,

Ankle,

Heel,

Sole of the foot and the top of the foot and all right toes.

Now your left side of the body with your left hand thumb,

Second finger,

Third,

Fourth and fifth.

The palm of the hand and the back of the hand.

The wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side.

The left side of the body with your right hand thumb,

Second finger,

Left thigh,

Left calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

All toes.

Now go to the top of the head,

The forehead,

Your right eyebrow and your left eyebrow,

Your eyebrow center,

Your right and left eyelid,

Your right and left eye,

Your right and left ear,

Your right and left nostril,

Your right cheek and left cheek,

Upper lip and lower lip,

Your chin,

Your unthroat,

Your right and left collarbone,

Your right and left chest,

Center of the chest,

Navel and upper abdomen,

Lower abdomen,

Right and left groin,

Your right and left thigh,

Your right and left knee,

Your right and left calf,

Your right and left ankle,

And your right and left toes.

Now the back,

The right sole and left sole,

The right heel and left heel,

The right calf and left calf,

The back of the right knee and the back of the left knee,

The back of the right thigh and the back of the left thigh,

The right and left buttock,

And the right and left hip,

The whole spine,

Your right and left shoulder blade,

The back of the neck and the back of the head,

The top of the head.

Now the major part,

The whole right leg and the whole left leg,

Both legs together,

Your whole right arm and your whole left arm,

Both arms together,

The whole of the head,

And together the whole of the back,

The whole of the front,

And together the whole body together,

The whole body together.

Now become aware of the meeting parts between the body and the floor,

Concentrate on them for a short time.

Feel the meeting points between you and the floor intensely and evenly.

Bring your attention to the soles of the feet and feel the skin of the soles of the feet,

From your heels to the tips of your toes.

Now go to the palms of your hands and feel the skin of the palms of your hands and your fingers.

Feel the skin and also become aware of the lines of your palms and fingers intensely with full awareness.

Bring your awareness to your face and become aware of the skin on your face.

Develop this deep awareness.

Develop your awareness of the skin on your forehead,

Your cheeks and your chin.

Become aware of any lines on your face.

Bring your attention to your eyelids and feel the meeting points between the eyelids.

Now the lips,

Feel the meeting points between the lips intensely with feeling.

Now bring your attention to the natural breath.

Become aware that you're breathing quietly and slowly.

Become conscious of your breathing and nothing else.

Concentrate on the flow of the breath between the navel and the throat.

Feel the breath moving along this passage as you inhale the air,

Moving along this passage as the air rises from your navel to your throat as you exhale it falls from the throat to the navel.

Become aware of this and now become aware of the breath through the nostrils.

The natural breath flowing through both nostrils and meeting at the top to form a triangle.

Think of the breath as starting separately from a distance drawing near and uniting in the eyebrow center.

Now commence to practice a mental focus of the rising and falling of the breath.

Continue your focus with total awareness.

As you inhale know that you're inhaling and as you exhale know that you're exhaling.

Now become aware of an inner space that you see behind your forehead.

Develop your awareness of this space and know that an infinite space that extends as far as you can see or as low or as high as wide as you can see.

Become aware of this space.

Be totally aware but not involved.

Observe it as if you were watching a movie.

What you see is a projection of your subconscious.

If you see patterns this simply is the way that your mind is manifesting.

Maintain your awareness and continue.

Watch this space carefully for any colors or patterns that are emerging without any effort.

Just watching in an awareness with no involvement.

And now become aware of your resolve.

Remember the resolve that you made at the beginning of the practice and this is time to repeat your resolve.

Repeat your resolve three times in the same words and with the same attitude with feeling and emphasis.

Become aware of your breathing.

Become aware of your natural breath.

Become aware of the breath through the nostrils.

Thought total awareness of the nostrils and the breath and continue practicing this.

Mental awareness of alternate nostril breathing.

The sensation of the air going through one and the other.

Maintain your awareness of the breath to every part of the body as you inhale and feel the life-giving force permeate through the whole body.

Take a long slow and deep breath and become aware of your relaxed body.

Become aware of your physical existence.

Help awareness of your surroundings.

The floor you're lying on and the room or place that you're in.

Externalize your attention.

And start by making small movements in preparation for sitting up.

Take your time and there's no hurry.

Sit up slowly and gently open your eyes only when you're ready.

The practice of yoga nidra is now complete.

Reviews

Very soothing. I appreciate having yoga nidra of various lengths. Thanks Tristan 🙏

Chill

Great 😊 thanks

Very relaxing

This is such a good Yoga Nidra meditation! It’s brief but took me to a deep place which is just what I needed and wanted. Blessings and thanks Tristan. 🙏

Excellent yoga nidra

Tristan, a beautiful shorter version of your magnificent nidra practices. You truly are the king of nidra. The best teacher out there and I really appreciate all your meditations. Thank you so very, very much!!

I have done other in this series and find them to be excellent. Like the pace and quiet voice.

I’m going to incorporate this in my class I’m teaching tomorrow! Thank you🙏Namaste

Thank you! I like your voice and the way you conduct your sessions. This one is perfect for just a short break in a busy day. Namaste