Yoga Nidra To Connect With Your Inner Child

Yoga Nidra is the science of complete relaxation. Including body awareness, bodily sensations, and visualizations.

The brain reaches a delta state, which lies between sleep and awakening. On a basic level, Nidra is a comprehensive method for maximizing health and well-being. It is particularly beneficial for releasing stress and improving sleep. On a deeper level, it is a profoundly spiritual practice and somewhere in between, the most profound and accessible way to reshape the unconscious.

Transcript

Make your own way to Shavasana to get ready for Yoga Nidra.

Lie down on your mat,

The body straight from the head to the toes,

Legs slightly apart and the arms slightly away from the body with the palms of the hands facing up.

Close your eyes and keep them strictly closed until you are invited to open them.

Take a deep breath and as you breathe out,

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

In the practice which follows,

You are going to develop the feeling of relaxation in the body.

You don't have to do any movement,

Just developing the feeling of relaxation.

Yoga Nidra is not sleeping,

It is opening the inner chambers of your mind.

You will step down into the internal dimensions of your consciousness.

No need to understand or intellectualize,

Just use the sound of my voice as a rope.

Hold the rope to go in and out of the mind as you would do to dive into a dark cave.

If at any moment you feel asleep,

Don't worry as your brain is still listening and that's okay.

Now get ready for Yoga Nidra.

Eyes closed and the body still.

The mind is in a mood to relax.

Allow the mind to be guided without any concentration or effort.

Become aware of the whole body.

You are lying in a cozy place.

You are aware of all the sounds of life around you.

The body is still.

The sound of your breath is slow.

The body enters a state of relaxation.

Now repeat mentally with your inner voice.

I am going to practice Yoga Nidra.

I am listening to the guidelines.

A constant communication is taking place between the teacher and myself.

I can hear the sound of her voice and we are connected.

The whole atmosphere is charged of one energy,

A powerful vibration.

In this atmosphere,

You are lying on your mat.

At this point,

You will bring to your mind a Sankalpa.

A Sankalpa is a resolution.

A Sankalpa is a resolution or an intention.

It is a positive and simple intention that you bring for you.

If you already have one specific intention in your mind or in your heart,

Formulate it now mentally.

If not,

Maybe make the intention to be open,

To connect with your inner child through this experience.

Formulate a Sankalpa of your own now.

And repeat this Sankalpa clearly three times with your inner voice to remember it.

The Sankalpa you make during Yoga Nidra plants a seed in the fertile soil of the mind to bring about transformation and healing.

Also,

Say to yourself,

I am practicing Yoga Nidra.

I am awake and relaxed.

Now,

You are going to focus on yourself,

Bringing a full attention to the body.

Move your attention to each part of the body that I will name,

One after the other.

Just follow my voice.

Starting now on the right side.

Become aware of your right hand thumb and mentally say,

Right hand thumb.

No movement is required.

Only bring your attention to it.

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand.

Right wrist,

Forearm,

Right elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the rib cage,

Waist,

Hip,

Right thigh,

Knee,

Lower leg,

Right ankle,

Heel,

Top of the right foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now move to the left side.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand.

Left wrist,

Forearm,

Left elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the rib cage,

Waist,

Hip,

Left thigh,

Knee,

Lower leg,

Left ankle,

Heel,

Top of the left foot,

Sole of the foot,

Big toe,

Second toe,

Third toe.

Third toe,

Fourth toe,

Fifth toe.

Now move to the back of the body.

Back of the head,

Back of the neck,

Right shoulder blade,

Left shoulder blade,

Right part of the bottom,

Left part of the bottom,

Right hamstring,

Left hamstring,

Right calf muscle,

Left calf muscle,

Right heel,

Left heel.

Now the front of the body.

The crown,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Whole nose,

Right cheek.

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

Chin,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Upper abdomen,

Lower abdomen,

Right leg,

Left leg,

Right arm,

Left arm,

The whole of the head,

The whole body,

The whole body,

The whole body.

Become aware of the body lying on the floor in a surrender position.

Feel the points of contact of the body with the floor,

Both heels touching the floor,

The back of the legs,

The bottom,

The back,

The shoulders in contact with the floor.

Notice the points of contact of the head with the cushion or the mat.

Imagine the meeting point of the body and the floor,

The whole body and the floor.

The body is on the floor.

Become aware of the whole body,

The whole body,

Perfectly still on the floor.

Become aware of your breath.

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

The breathing is natural,

Instinctive,

Automatic.

Maintain awareness of your breath,

Complete awareness of the breath.

Concentrate on the navel and the movement of the navel while inhaling and exhaling.

Keep your attention on the navel rising up and going down with every breath.

With each and every breath,

It expands and contracts.

Concentrate on this movement synchronized with the breath.

Now,

Direct your attention to the movement of the chest.

Concentrate on the chest and the movement created with each and every breath.

Chest rising,

Chest going down.

Now imagine that the body is close to a bonfire.

You can feel an intense heat.

The body is experiencing this high temperature as if the fire was becoming warmer and warmer.

Feel the temperature rising on your skin.

You feel all parts of the body starting to sweat.

Notice all sensations in the limbs,

In the organs,

In the head,

In the breath.

Now change this experience as the fire stops.

You start feeling the temperature drop.

An icy breeze is now reaching your skin.

The body starts to become colder and colder.

The body becomes so cold that you feel a deep freezing sensation in all the limbs.

Notice how the body reacts to this extreme sensation.

Observe what is going on in your chest,

In your breath.

As the temperature is coming back to normal,

You start coming back to a neutral state of mind,

Feeling comfortable in all parts of the body.

Now recollect the experience of fear,

Intense fear.

Feel the experience of fear in the mind and body.

Feel this stress in the mind and the body,

But do not concentrate on its source.

Create the experience of fear as clearly as possible.

Notice all sensations in the body,

In the chest,

In the heart,

In the mind,

On the skin,

On the breath.

Now allow the feeling of an absolute confidence to envelop you.

Manifest the experience of confidence in the entire mind,

Body and emotions.

Confidence in the heart,

In the mind.

Sensations of confidence in the body.

Confidence in the breath.

You are relaxed and aware.

You are completely confident.

The whole body is confident and fearless.

The whole body is completely confident.

Now visualize a peaceful place in nature.

Imagine that you are walking down a path in this place.

Going to your inner sanctuary.

As you walk down the path,

You feel more and more relaxed,

Centered and comfortable.

You enter your sanctuary and sense and feel the beauty and comfort of nature all around you.

Take a few moments to get in touch with your sanctuary,

To remember some of the details about this place.

And to let yourself enjoy being there.

Imagine that you are walking around your sanctuary,

Noticing the various plants and animals,

Insects.

Feeling the sun or the breeze.

And a little way off in the distance,

Across the sanctuary,

You become aware of the presence of a small child.

As you start to move toward the child,

You see or sense whether it's a boy or a girl,

About how old it is and what the child is doing.

Slowly move toward the child and as you get closer,

Notice how the child is dressed.

Allow yourself to sense how the child is feeling emotionally.

Approach the child and create a contact in whatever way you sense would be appropriate right now.

You ask the child if there is anything it wants to tell you or wants to communicate to you.

It may be in words or it may be in some other way.

Allow yourself to receive whatever the child wants to communicate.

Now ask the child what it needs most from you,

Right now or in your life in general.

Listen to what the child has to tell you,

Whether in words or in other ways.

Spend a little time being with your child.

Allow the child to guide you in the appropriate way to be with it,

Whether playing together or simply sitting close or holding each other.

Let the child know that you want to be in contact with it as much as you can from now on.

Complete your time together for right now in whatever way feels good for both of you.

It is time to leave the sanctuary for you.

The child will remain there in the sanctuary,

In a very safe place inside of you.

And you can come to visit the child in your sanctuary.

Promise to the child that you will always protect it and connect with it as from now.

Let the child know that you will come back as often as you can and that you want to know how the child feels and what it needs from you in your life.

Now gently say goodbye and as you walk up the path,

Feel yourself alive,

Filled with energy,

Balanced and centered.

Now it is the time to remember your Sankalpa.

Repeat mentally the same resolve that you've made at the beginning of the practice.

Repeat it exactly as it was three times with full awareness and confidence.

Relax all efforts now.

Draw your mind outside and become aware of your natural breath.

Awareness of your breath.

Awareness of the whole body.

The right hand,

The left hand,

Feet,

The back,

The shoulders,

The head.

Become aware of the position of the body touching the floor supported by the earth.

Visualize your surroundings and become aware of all sounds around you.

Maybe you can feel the sensation of the air on your skin.

You can reconnect with the smell of the room.

Slowly deepen your breath.

Lie quietly and keep the eyes closed.

Start moving the fingers and the toes.

Take your time to bring back all the sensations.

You can extend your arms over your head and stretch.

Bring your knees to your chest and roll on to your preferred side into a fetal position.

And slowly make your way to the sitting position,

Eyes closed.

The practice of Yoga Nidra is now complete.

You can soften your gaze slowly to bring the light little by little in your eyes.

Open your eyes completely whenever you are ready.

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This was beautiful. Thank you for sharing this practice with us here.