Beginners Yoga Nidra

Yoga Nidra takes you into a state of deep rejuvenating sleep states and dream states. It faciliates subconscious mind deprogramming and manifestation of healing and other positive mind/body states. This Yoga Nidra will help you break through old patterns and plant new seeds for habits you'd like to cultivate. It also can assist with lucid dreaming, astral travel and deeper conscious awareness during waking states.

Transcript

Please get ready for the practice of yoga nidra.

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

In this pose the body should be straight from head to toe,

The legs slightly apart and the arms just a bit away from the body with palms of the hands facing upwards.

Adjust everything in your body,

Your position,

Your clothes,

Until you find that you are as comfortable as possible.

During the practice of yoga nidra there should be no physical movement so make sure your position is comfortable that you won't have to adjust it later.

Close your eyes and keep them closed until the end of the practice.

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

That's right.

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

It's not necessary to make movements or try to deliberately relax your muscles simply develop the feeling of relaxation.

It is like the feeling you have just before sleep when relaxation becomes deep.

Sleep does come but you should try to keep yourself awake for the practice.

This is important.

So make a resolution to yourself now saying I will not sleep.

I will remain awake and aware during the practice.

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

The only important thing is to follow the voice,

This instruction.

You do not need to intellectualize or analyze the instructions.

Simply listen and follow the voice.

If thoughts come to take you away from the voice from time to time just come back to the voice.

It's no problem.

Allow yourself to become calm and steady.

So begin to bring about a feeling of inner relaxation to your body.

Bring awareness to your body and become aware of the importance of complete stillness now.

Develop awareness of your body from the top of the head to the tips of the toes and mentally repeat this mantra om om complete stillness and complete awareness of the whole body again om.

Continue your awareness of the whole body.

Perceive your whole body with your inner awareness,

The whole body at once.

Become aware of the fact that you are going to practice yoga nidra and even repeating to yourself mentally I am aware I am going to practice yoga nidra repeating again I am aware I am going to practice yoga nidra.

The practice begins now.

At this moment it is time to make your sankalpa,

Your resolve.

This resolve must be very simple.

Try to discover one naturally whatever comes to you in this moment.

Something that is a short positive statement in simple language something you can remember that you would like to be true for you and state it like an affirmation three times with feeling and emphasis.

Repeat this now three times.

The resolve you make during the practice of yoga nidra is bound to come true in your life.

We now begin a rotation of body consciousness.

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

As quickly as possible the awareness is going to go from part to part following my words.

Repeat the name of the part in your mind and at the same time become aware of that part.

Keep yourself alert but not concentrating too intensely just gently.

Starting with the right hand become aware of the right hand thumb second finger third finger fourth finger fifth finger palm of the hand become aware of your palm back of the hand the wrist the lower arm the elbow the upper arm shoulder the armpit right waist right hip right thigh the knee calf calf muscle ankle heel sole of the right foot top of the right foot big toe second toe third toe fourth toe fifth toe become aware now of the left hand and the left hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand wrist lower arm the elbow upper arm shoulder armpit left waist left hip left thigh the kneecap the calf muscle the ankle the heel the sole of the left foot top of the foot big toe second toe third toe fourth toe fifth toe now to the back become aware of right shoulder blade left shoulder blade the right buttock the left buttock the spine 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 left eyebrow the space between the eyebrows the right eyelid left eyelid the right eye left eye the right ear left ear the right cheek the left cheek the nose the tip of the nose the upper lip the lower lip the chin the throat the right chest left chest the middle of the chest the navel the abdomen the hole of the right leg the hole of of the 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,

Buttocks,

Spine,

Shoulder blades,

The whole of the front,

Abdomen,

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.

Do not sleep.

Total awareness,

No sleeping,

No movement.

The whole body on the floor.

Become aware of your body lying on the floor.

Your body is lying on the floor.

See your body in your mind's eye lying perfectly still on the floor in this room.

Visualize this image in your mind.

Become aware now of your breath.

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

Without trying to change the rhythm of the breath,

Just become aware of the normal and natural breath.

You aren't doing it.

It's happening.

No effort.

Maintaining awareness of your breath.

Continue complete awareness of the breath.

Now concentrate your awareness on the movement of your navel area.

Concentrate on your navel movements.

Your navel is rising and falling slightly with every breath.

Notice the rising and falling of the navel.

With each and every breath it expands and contracts.

Concentrate on this movement in synchronization with your breath.

Now begin to count your breath backwards from twenty-seven to one like this.

Twenty-seven navel rising,

Twenty-seven navel falling,

Twenty-six navel rising,

Twenty-six navel falling,

Twenty-five navel rising,

Twenty-five navel falling and so on.

Continue to count the breath.

If you miss a number,

You start again at twenty-seven.

Maintaining awareness that you are counting from twenty-seven toward one.

Keeping on with the practice.

No mistakes.

Now ceasing counting of the navel breath and shift attention to the chest.

Please shift to the chest.

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

Become aware of this.

Begin now to count backwards again from twenty-seven to one in the same way as before.

Twenty-seven chest rising,

Twenty-seven chest falling,

Twenty-six chest rising,

Twenty-six chest falling.

Continuing.

Again repeat these words and numbers mentally to yourself as you count.

Continue counting from twenty-seven.

Counting toward one.

And then ceasing counting,

Releasing awareness of breath.

We come into the visualizations.

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

Feeling,

Awareness,

Emotion,

Imagination as best you can.

If you are able to find this vision,

Your relaxation is complete.

If you are not able to,

Then you just need a little more practice.

To begin to create an image in your mind of a burning candle.

See in your mind's eye burning candle.

Endless desert,

Endless desert.

Egyptian pyramid,

Egyptian pyramid.

Torrential rain,

Torrential rain.

Snow capped mountains,

Snow capped mountains.

Greek temple at sunrise,

Greek temple at sunrise.

Coffin beside a grave,

Coffin beside a grave.

Birds flying,

Birds flying across a sunset.

Red clouds drifting,

Red clouds drifting.

Cross above a church,

Cross above a church.

Stars at night,

Stars at night.

Full moon,

Full moon.

Smiling Buddha,

Smiling Buddha.

Wind from the sea,

Wind from the sea.

Waves breaking on a deserted beach,

Waves breaking on a deserted beach.

The restless sea,

Eternal restless sea.

Waves breaking on a deserted beach.

It is time to repeat your resolve,

Your sankalpa.

Repeat the same resolve you made at the beginning of the practice.

Do not change it.

Repeat the same words three times with full awareness.

Relaxing now all your efforts.

Draw your mind outside and become aware of your breathing,

Your normal and natural breath.

Awareness of the whole body and awareness of breathing.

Your body is lying totally relaxed on the floor and you are breathing quietly and slowly.

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

Om.

Repeating,

Om and again,

Om,

Om.

Begin to become aware of the floor and the position of your body lying on the floor.

Visualize the room around you and begin to become aware of your surroundings still with the eyes closed.

Without opening the eyes,

Begin slowly to move your body,

Maybe the head from side to side,

Fingertips and toes,

Gently stretching the body.

Please take your time.

Do not hurry.

And when you are more certain that you are awake and waking consciousness,

Slowly sit up and open your eyes.

The practice of yoga nidra is now complete.

Hari om tat sat.

Hari om tat sat.

Hari om tat sat.

The practice of yoga nidra is over.

Hari om tat sat.

Hari om tat sat.

Reviews

Lovely! Brief yet very relaxing and rejuvenating. Thank you Stasia. 🙏