Intermediate Yoga Nidra

Join one of our yoga instructors, Namrata Jain, in an intermediate level Yoga Nidra meditation. Yoga Nidra is derived from the tantras and is a powerful technique in which you learn to relax
with awareness. During the practice of Yoga Nidra, one appears to be asleep but the consciousness is functioning at a deeper level of awareness. For this reason, Yoga Nidra is among the deepest
possible states of relaxation while still maintaining full consciousness.

Transcript

Yoga Nidra for intermediate people.

Please get ready for yoga nidra.

Lie down in shavasana with feet slightly apart.

Arms besides the body with palms facing upwards.

Head in a straight line with the spinal column.

Eyes gently closed.

Adjust your blanket,

Clothes and position so that you can practice yoga nidra without moving and with no physical discomfort.

Loosen the tight parts of the body.

Remove glasses,

Wrist watch or any belt.

Please close your eyes and keep them closed until told to open.

Complete relaxation of the whole body.

Surrender the whole body to the floor.

Surrender the whole body to the floor.

Relax the whole body.

Say to yourself mentally,

I am going to practice yoga nidra.

I will not sleep during the practice of yoga nidra.

Give yourself some time to become calm and steady.

Take a deep breath and as you breathe in and as you breathe out,

Feel the calmness spreading throughout the body and tensions leaving the body.

Breathing in,

Feel the calmness spreading throughout the body and breathing out,

Say to yourself mentally,

Relax and feel the tensions leaving the body.

Now become aware of the sounds in the distance.

Become aware of the most distant sound that you can hear.

Let your sense of hearing operate like a radar,

Searching out distant sounds and following them for a few seconds.

Move your attention from sound to sound without attempting to identify the source.

Gradually bring your attention closer.

Bring your attention to closer sounds.

To sounds outside the room and then to sounds inside the room.

Move your mind from sound to sound.

Just listen.

Do not try to think about them.

Do not try to identify the source.

Make your mind sensitive to hear all the sounds within the range of hearing.

Now develop awareness of this room.

Without opening the eyes,

Visualize the walls,

The ceiling,

The floor,

The body lying on the floor.

See the body lying on the floor.

Become aware of the physical existence of the body lying on the floor in perfect stillness.

Do not sleep.

Become aware of the body lying on the floor.

Awareness of the body in perfect stillness and in state of relaxation.

Observe the breath.

Observe the breath.

Experience the breath in the nostrils.

As you breathe in,

Feel the coolness of the breath within the nostrils.

And as you breathe out,

Feel the warmth of the breath within the nostrils.

Complete awareness of the breath flowing inside the nostrils.

Deepen the awareness of the breath by observing the temperature of air.

As it goes in the nostrils,

It is cool,

As it comes out,

It is warm.

Now is the time to make this sankalpa.

Now is the time to make your resolve,

Simple resolve,

Simple sankalpa.

Please state your sankalpa clearly with feeling,

Faith and awareness three times mentally.

Now we are going to rotate our consciousness through different parts of the body.

You have to move the mind from one part of the body to the next as I name the different parts.

Repeat mentally the name of each part after me and simultaneously visualize that part in front of the closed eyes.

And become aware of that part,

Relax that part and then move on to the next part.

The practice always begins with the right hand,

Right hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Four fingers and thumb together.

Arm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip.

Thigh,

Knee,

Calf muscle,

Shin,

Ankle,

Heel,

Sole,

Right big toe,

Second toe,

Third toe,

Fourth toe.

Fifth toe,

Five toes together.

The whole right side,

The whole right side,

The whole right side.

Become aware of the whole right side,

Relax the whole right side of the body.

Now bring your attention to the left side of the body.

Rotation of consciousness to the left side.

Left hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Four fingers and thumb together.

Arm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip.

Thigh,

Knee,

Calf muscle,

Shin,

Ankle,

Heel,

Sole,

Left big toe,

Second toe,

Third toe,

Fourth toe.

Fifth toe,

Five toes together.

The whole left side,

The whole left side,

The whole left side.

Awareness and relaxation of the whole left side.

Now bring the awareness to the back side of the body.

Right buttock,

Left buttock,

Right waist,

Left waist,

Right lower back,

Left lower back,

Right shoulder blade,

Left shoulder blade.

The spinal cord,

Neck,

The back of the head,

Crown of the head.

Bring your attention to the front,

The forehead,

The forehead,

The forehead.

Right temple,

Left temple,

Right ear,

Left ear.

Right eyebrow,

Left eyebrow,

The eyebrow center,

Right eye,

Left eye,

Bridge of the nose,

Right nostril,

Left nostril.

Tip of the nose,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Teeth,

Tongue,

Chin,

Throat.

Right collar bone,

Left collar bone,

Right side of the chest,

Left side of the chest,

Depression of the chest,

The diaphragm,

Upper abdomen,

Right abdomen.

Left abdomen,

Lower abdomen,

The navel,

The whole trunk,

The whole trunk,

The whole trunk.

The whole right arm,

The whole left arm,

The whole left arm.

The right leg,

The right leg,

The left leg,

The left leg.

The back,

The back,

The head,

The whole head,

The whole body,

The whole body,

The whole body.

Relax the whole body completely.

Become aware of the whole body completely.

The whole body lying on the floor.

Visualize the whole body in one thought,

In one glimpse.

Observe the whole body from the toes to top of the head.

Complete awareness of the whole body from top of the head right down to the toes.

The whole body,

The whole body.

Now you have to visualize the following objects as I name them.

Visualize the objects as I name them in your Chidakasha.

Chidakasha is the space in front of the closed eyes.

If I name the symbol of the rising sun,

Then you have to visualize the image of the rising sun in your Chidakasha as clearly as possible,

As colorfully as possible,

As vibrant as possible.

And in this way you will have to develop the image of the various objects and symbols as I name them.

Intensify your imagination and quickly follow the form of vision and awareness of the item which is being named.

As I name the various objects,

Intensify your imagination.

The rising sun,

The rising sun,

The rising sun behind the mountains,

The rising sun behind the mountains.

Blue sky,

Blue sky,

White clouds floating in the blue sky,

White clouds,

Golden clouds,

Orange clouds,

Pink clouds.

The setting sun,

The setting sun behind the ocean,

The sun being reflected on the waves of the ocean,

The sun being reflected on the waves of the ocean as it sets.

The golden waves,

The golden waves,

The blue waves,

The blue waves,

Many colored clouds forming,

Many colored clouds forming.

Twilight,

Starlit night,

Starlit night,

Moonlit night,

Full moon,

Full moon.

A standing dog,

A moving elephant,

A racing horse,

Big pond with clear water,

Lotuses blooming in the pond,

Blue lotus,

White lotus,

Pink lotus,

Sandy bank of the river,

A sailing boat on the river,

A bonfire burning on the banks of the river,

Bonfire.

Try to listen to the crackle of the fire,

Try to hear the crackle of the fire.

Chimney smoke rising from an old house,

A garden,

A garden with beautiful beds of flowers in it,

Roses,

Different colored roses,

Pink rose,

Red rose,

Yellow rose.

Smell their fragrance.

Visualize the dew drops on the petals.

Trees,

Trees,

A deep dark forest,

A deep dark forest,

Wide spreading trees,

Tall trees,

Trees laden with leaves,

Trees without leaves,

Just trees.

A small clearing in between the trees,

A small clearing in between the trees and a temple in the clearing,

A small temple with an aura of light around it.

Go to the door of the temple,

The door is locked.

You sit down on the floor in front of the closed door.

Close your eyes,

Visualize yourself sitting down in front of the closed door of the temple and closing the eyes and becoming still.

A sense of deep peace and harmony envelops you as you close the eyes.

As you are surrounded by the light radiating from the temple,

A sense of deep peace and harmony envelops you and the sounds outside fade into the distance.

You are in a meditative state.

Feel and experience the peace and the tranquility.

Now bring your awareness back to Chidakasha.

Bring your awareness to the dark space in front of the closed eyes.

This space in front of the forehead,

Watch this space,

The inner space with detachment.

Do not become involved,

Rest your mind in this warm and friendly darkness.

If any subtle phenomenon manifests,

For example colors that emerge in the space or patterns of light and colors and movements which emerge in the mental space of Chidakasha,

Simply observe them.

Make a note of these and continue with your awareness.

If thoughts occur,

Let them come and go,

But you have to continue watching the dark space,

The warm space,

The friendly darkness.

Continue observing the Chidakasha with detached awareness.

Continue observing the Chidakasha with detached awareness,

Feeling and experiencing harmony,

Relaxation and peace.

Now repeat your resolve three times.

The same resolve that you made at the beginning of the practice,

Repeat it mentally three times using the same words and the same attitude.

Become aware of the resolve with feeling and with faith,

Repeat it mentally three times.

Now become aware of the breathing,

Become aware of the natural breath.

Experience the movement of the breath and the body.

Become aware of the arms,

The legs and the body stretched out on the floor.

Become aware of the meeting points between the body and the floor.

Develop awareness of the room,

The walls,

The ceiling.

Develop awareness of the sounds in the room and sounds outside the room.

Do not sleep.

Externalize the mind.

Do not open the eyes.

Externalize the mind.

Become aware of the outside environment.

Become aware of the outside sounds.

Gradually begin to move your body,

Move the toes,

The feet,

The legs,

The hand,

The arms,

The head from side to side.

Take your time,

Do not hurry,

Do not open your eyes,

Simply move the body.

Externalize your mind.

Take a deep breath in,

Stretch the whole body and then slowly and gently sit up and then only open your eyes.

The practice of Yoga Nidra is complete.

Thank you.

Namaste.

Reviews

Beautiful practice, thank you

Thank you so much for this practice! I loved the visualisation; this practice is my new favourite.

I appreciate learning the word hidakasha and the deep practice of it.

Brilliant to experience this stillness. Thanking body and mind.

Excellent yoga nidra for me! Exactly the way I was taught. Thank you 🙏🏼

Georgiana Petec is a wonderfully talented and knowledgeable teacher. She has thoroughly researched the anatomy of the face muscles and the lymphatic system. Her exercises are simple and fun, and they absolutely work! I have Lambert-Eaton Myasthenic Syndrome with ocular involvement. My left eye has been drooping for over a year. In the past couple of weeks, I have seen improvement in my facial symmetry that I feared were gone forever! I’m a believer!!! This woman is a treasure and a gift! 🥰🥰🥰🥰🥰

Very clear

Clear cueing with just enough detail. A calming practice.

Best of the yoga nidras designed for short Yogic sleep🙏

Wow. What a journey. Excellent voice guidance. Different kind of yoga nidra. Relaxing and exhilarating.

Thank you so much for the
wholeness of this practice

Namaste
This was a wonderful experience.
Thank you♡

A wonderful follow-on to the introductory session.

🙏🏽🧘🏻‍♀️A wonderful yoga nidra, with a soft, even voice. Perfect. Thank you! ☮️💗🕉

I loved this! I feel a deep sense of peace that I will carry through my day. I really liked the visualizations. The pace is perfect. Thank you for sharing your gift.

A great practice this beautiful morning, thank you. Namaste 💚🙏

Love her voice and concise instructions. I always fall asleep by end of the yoga nidra practice.

Amazing practice! Thank you!

Thank you for this guided practice! I will be back again as my mind wandered a bit. ✨🙏🏻

A very good Yoga Nidra- the visualization was so well guided. Namaste🙏🙏