Welcome to the Cosmic Moments Yoga Nidra.
I am Chanel Denton.
Yoga Nidra translates to mean psychic sleep.
It's best to remain still during Yoga Nidra so that the body and the brain have a chance to fully relax.
Allow your eyes to close and settle into stillness because closing down the eyes brings awareness to your breath.
Keep the eyes closed until the practice has ended,
But try to remain awake listening to the sound of my voice.
Your body becomes completely relaxed while the mind remains in wakeful awareness.
Yoga Nidra is an ancient tantric practiced introduced to the West by Swami Satchananda Saraswati.
It's a wonderful meditative practice that will free the body of stress and tension,
Psychological imbalances,
And stimulate the creative mind while enhancing your memory.
It is now time to start your Yoga Nidra practice.
Come to a comfortable position,
Lying flat on your back,
Supporting your lower knees if needed.
Make sure that you are warm enough and if thoughts or worries come into the mind during this practice,
Do not become frustrated,
But just come back to the sound of my voice.
Lying still on a flat surface,
Become aware of your natural breath.
The natural breath flowing in and out through your nostrils,
A sense of coolness as you inhale and a warmth as you exhale.
Feel the warmth of your breath on your upper lip as you breathe out and allow your breath to become longer and slower.
Take a long,
Slow inhalation followed by a longer,
Slower exhalation.
Setting your sankalpa,
Your heartfelt desire,
A psychic seed of intention that you are planting for your future self.
It is created in present tense with conviction,
Confidence,
And positive affirmation.
Initiate the sankalpa with the words,
I am,
And let your heart guide you.
I am a positive influence on everyone I encounter.
I am living a life of love and abundance.
I am healthy.
I am happy.
I am fulfilling all my dreams.
Formulate your personal sankalpa and repeat it three times.
With mindful awareness but no physical movement,
Take your attention to each body part that I am about to mention.
You will feel each body part relax and let go of tension as we mentally scan over it.
Do not fall asleep.
Take your mindful awareness to your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Shoulder.
Shoulder blade.
Arm put.
The right ribcage.
Right hip.
Front of the thigh.
Back of the thigh.
Knee.
Shin.
Calf.
Ankle.
Heel.
The sole of the right foot.
The top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feel the whole room.
Fifth toe.
Feel the whole right side of the body.
Completely relaxed.
The left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Shoulder blade.
Arm put.
Left ribcage.
Left hip.
Front of the thigh.
Back of the thigh.
Knee.
Shin.
Calf.
Ankle.
Heel.
The sole of the left foot.
Top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole room.
Fifth toe.
The whole left side of the body.
Completely relaxed.
Bring your awareness to the back of your heels of both feet.
The calves.
The hamstrings.
The buttocks.
The tailbone.
The lower back.
The middle back.
The upper back.
Completely relaxed.
The back of the neck sinking into the ground.
Bring your awareness to the back of the head.
Move your awareness to the top of the head.
The crown.
Eyes are closed.
Looking towards the third eye point on your forehead between your eyebrows.
Breathing deeply now.
Bring your awareness to your right eyebrow.
Right eyelid.
Right nostril.
Right cheek.
Right eye.
Right cheek.
Right jaw.
Relaxing the jaw.
Loosening the mouth.
The right ear.
Left eyebrow.
Left eyelid.
Left nostril.
Left cheek.
Left jaw.
Left ear.
Left jaw.
The whole jaw.
The top of the lips.
The bottom of the lips.
The chin.
The tongue.
The throat.
The chest.
The belly.
And the groin.
The whole front side of the body.
The whole back side of the body.
The whole right side.
The whole left side.
The whole body.
You are completely relaxed and the mind is aware.
Fill your heart with gratitude.
And consciously breathe deeply.
Rhythmically count five natural breaths.
Inhale one.
Exhale one.
Inhale two.
Exhale two.
Inhale three.
Inhale three.
Exhale three.
Inhale four.
Exhale four.
Inhale five.
Exhale five.
Exhale five.
Connecting with your higher self.
Connecting with your intuition.
The intuition that guides you to happiness,
To safety.
The mind that helps you make good decisions.
And feel the guides,
Listen to the guides.
And tap into that higher self.
Visualise a bright golden light shining from the top of the head.
Down the centre of the body.
And surrounding your whole body now.
Feel the sensations of heaviness of the physical body.
Feeling it falling deep into the ground.
Each part of the body sinking deeper into the ground.
Now feel the body becoming lighter and lighter.
The body lifting to the surface of the ground and raising like a cloud as it moves with the air.
Free and light.
Floating and suspended.
Play with these sensations contrasting between heaviness and lightness.
And then come to a neutral sensation where you feel most comfortable and relaxed.
Let go.
Breathing deeply,
Repeat your heartfelt intention,
Your sankalpa.
The intention that you set at the beginning of the practice.
Saying it three times.
Say it loudly with faith,
Optimism and dedication.
And feeling the body relaxed,
You are now complete.
The body is relaxed.
To end your yoga nidra coming back into the room,
Opening the eyes and seeing what is around you,
Noticing what you did not notice before.
