Yoga Nidra | 20 Mins

For this meditation, lie down, with eyes closed, and just listen to the guidance and follow along. There is no movement in this practice. You can listen to this from the comforts of your bed, couch, or even outside, lying on the grass or a beach. This is a nice way to ease into a restful night's sleep-- or reset with non-sleep deep rest.

Transcript

Good evening,

I'm so happy that you're here.

Welcome to your Yoga Nidra nighttime meditation practice.

This is generally to help you sleep.

Yoga Nidra translates to yogic sleep.

So if you have trouble sleeping,

This one's for you.

Typically they say an hour of this practice equals four hours of rest,

Okay?

So you don't need anything,

Just lay back on the floor.

You can lay on your bed,

Whatever feels comfortable.

Close down your eyes and just listen to my voice.

You don't need to see or do anything.

All right,

Let's begin.

Please lie down on your back on the floor and adopt the pose called Shavasana.

In this position,

The body should be straight from head to toe,

Legs slightly apart and the arms a little away from the body,

With the palms of the hands turned upward.

Adjust everything,

Your body position,

Your clothes,

Until you're completely comfortable.

During Yoga Nidra,

There should be no physical movement.

Close your eyes and keep them closed until you're told to open them.

Take a deep breath,

And as you breathe out,

Feel the cares and worries of the day flow out of you.

In the practice that follows,

You're going to develop the feeling of relaxation in the body.

It's not necessary to make any movements or deliberately relax your muscles.

Simply develop the feeling of relaxation.

It's like the feeling you have just before sleep.

When relaxation becomes deep,

Sleep does come,

But you should try to keep yourself completely awake.

Make a resolution to yourself now that I will not sleep,

I will remain awake throughout the practice.

During Yoga Nidra,

You are functioning on the levels of hearing and awareness,

And only important is to follow the voice of me,

Your instructor.

Don't try to intellectualize or analyze the instructions.

We want not to disturb your mental relaxation.

Simply follow my voice with total attention and feeling,

And if thoughts come to disturb you from time to time,

Don't worry,

Just continue the practice.

Allow yourself to become calm and steady.

You may hear pauses between my voice.

Just keep breathing.

Now bring a feeling of inner relaxation inside the whole body.

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

Develop your awareness of the body from the top of the head to the tip of the toes to the toes.

Complete awareness of the whole body.

Become aware that you are going to practice Yoga Nidra,

And the practice begins now.

This moment you should make your intention,

Your sankalpa.

The intention is very simple.

Try to discover one naturally.

Repeat it to yourself at this time.

Just a short,

Positive statement in simple language.

State it three times with awareness,

Feeling,

And emphasis.

We now begin rotation of consciousness,

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

As quickly as possible,

The awareness is to go from part to part.

Repeat the part in your mind and simultaneously become aware of that part in the body.

Keep yourself alert,

But don't concentrate too intensely.

Become aware of your right hand.

Right hand thumb,

Second finger,

Third finger,

Fourth finger.

Fifth finger,

Palm of the hand.

Become aware of your palm,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm.

Elbow,

Shoulder,

Armpit,

Right side waist,

Right hip,

Right thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the left hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Left hand,

Shoulder,

Armpit,

Left side waist,

Left hip,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Third toe,

Fourth toe,

Fifth toe.

Now to the back.

Become aware of the right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock.

Spine,

Whole back together.

Now go to the top of the head,

Forehead,

Both sides of the head,

Right eyebrow,

Left eyebrow,

Right eyebrow,

Space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Nose,

Tip of the nose,

Upper lip,

Lower lip,

Chin,

Throat,

Right chest,

Left chest,

Middle of the chest,

Left chest,

Navel,

Abdomen,

Whole of the right leg,

Whole of the left leg,

Both legs together,

Whole of the right arm,

Whole of the left arm,

Both arms together,

Whole of the back,

Spine,

Shoulder blades,

Whole of the front,

Abdomen,

Chest,

Whole of the back and front together,

Whole of the head,

The whole body together,

The whole body together.

Become aware of your body,

Lying on the floor or on your bed,

Your body is lying there,

See your body lying perfectly still in this room,

Visualize this image in your mind.

Now become aware of your breath,

Feel the flow of your breath in and out of the lungs,

The ribs,

Don't try to change the rhythm,

The breathing is natural,

Automatic,

There is no effort.

Maintain awareness of your breath and continue,

Complete awareness of your breath.

Concentrate on the awareness of the movement around your navel,

Your navel is rising and falling slightly with every breath,

With each breath it expands and contracts,

Concentrate on this movement,

In sync with your breath.

Now count your breaths backward from ten to one,

Each time you inhale and exhale,

Like this,

Ten,

Navel rising,

Ten,

Navel falling,

Nine,

Navel rising,

Nine,

Navel falling.

Go on counting from ten to one.

Once you're done with your counting,

You can leave the breathing and come into visualization.

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

Feeling,

Awareness,

Emotion,

Imagination as best you can.

If you're able to find this vision,

Your relaxation is complete for the time being.

5.

Burning Candle Endless Desert Egyptian Pyramid Torrential Rain Torrential Rain Torrential Rain Torrential Rain Snow-Capped Mountains Snow-Capped Mountains Snow-Capped Mountains Greek Temple at Sunrise Greek Temple at Sunrise Birds Flying Across a Sunset Birds Flying Across a Sunset Birds Flying Across a Sunset Birds Flying Across a Sunset Red Clouds Drifting Red Clouds Drifting Red Clouds Drifting Stars at Night Stars at Night Stars at Night Full Moon Full Moon Full Moon Wind from the Sea Wind from the Sea Wind from the Sea Wind from the Sea Waves Breaking on a Deserted Beach Waves Breaking on a Deserted Beach Waves Breaking on a Deserted Beach Eternal Restless Sea Eternal Restless Sea Eternal Restless Sea Now is the time to repeat your intention,

The same intention or sankalpa that you made at the beginning of this practice.

Repeat it to yourself three times with full awareness and feeling.

Relax all efforts.

Draw your mind outside and become aware of your breathing.

Become aware of your natural breath,

Your whole body,

Your body that is lying totally relaxed on the floor or on your bed.

You are breathing quietly and slowly.

Develop an awareness of your body from the top of the head to the tip of the toes.

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

Visualize the room around you.

Become aware of your surroundings.

You may choose to lie quietly for some time,

Keeping your eyes closed.

Or if you'd like,

Start moving your body and stretching yourself.

Take your time.

There is no rush.

When you're sure that you are wide awake,

You may sit up slowly and open your eyes.

Practice of Yoga Nidra is now complete.

Until next time.