Welcome to this Yoga Nidra practice.
I'm Svenja and I will guide you through this practice for the next 30 minutes.
During this practice you will relax your body and mind completely while resting aware and awake.
The practice of Yoga Nidra is among one of the deepest relaxation that you can experience.
So get ready for the practice of Yoga Nidra.
Lie on your back with your feet hip wide apart,
Your arms along the body,
Palms facing up.
Get as comfortable as you can.
Use cushions to support your knees or lower back and maybe use a blanket to stay warm during the practice of Yoga Nidra.
Now adjust your position one last time to be completely comfortable.
And come into stillness for the whole duration of this practice.
Allow yourself to surrender and release as you'll follow my guidance.
Let your body sink into the floor.
Become aware of the weight of the physical body.
Let the floor hold your body and let it go.
There's no right or wrong to do this.
Simply listen without trying too hard.
Just feel your body and listen.
You are safe.
Now bring your focus to your breath.
Easy relaxed natural breaths.
Feel your breath flowing through.
As you inhale feel the coolness of the breath.
And as you exhale feel your body relaxing more and more.
Inhale feel the coolness.
Exhale relax more and more.
Now develop awareness of your whole physical body from head to toe.
Your whole body.
Your whole body.
Your whole body should be the object of your awareness now.
You are aware of the whole body.
The physical body from head to toe.
Feel your body as a whole.
Complete and constant awareness of your body.
Be aware that you are going to practice yoga nidra and say mentally I am aware.
I will stay awake.
I am going to practice yoga nidra.
Now it's time to make a resolution for this practice.
Your sankalpa.
Feel into your heart.
What does your heart long for?
Create an affirmation and intention affirming what your heart is longing for.
Create it in a positive and present way.
Something like I flow through life with ease or I am relaxed.
Make this statement your own.
And repeat it three times affirming it like it is already true.
We will start to move the awareness through the body now.
Become aware of body parts as I name them and mentally visualize that part.
Without moving just observe this body part and welcome all sensation just as it is.
Focus on your mouth.
Become aware of your lower teeth and gums.
Upper teeth and gums.
Tongue.
Tip of the tongue.
The whole space in your mouth.
Lower lip.
Upper lip.
Notice where the lips touch.
Feel your nose.
Tip of the nose.
Right nostril.
Left nostril.
Feel the air streaming into your nostrils.
Concentrate on your right cheek.
Left cheek.
Right ear.
Left ear.
Focus on the crown of your head.
Forehead.
Right eye.
Right eyelid.
Left eye.
Left eyelid.
Right eyebrow.
Left eyebrow.
Feel the space between your eyebrows.
Feel your right hand.
The thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The back of your hand.
The palm.
Feel the energy in your right hand.
Your wrist.
Lower arm.
Elbow.
Upper arm.
Your right shoulder.
Armpit.
Feel your right chest.
Waist.
Your hip.
The right thigh.
Knee.
Back of the knee.
Calf muscle.
Shin.
Feel your right ankle.
Top of the foot.
Sole of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Concentrate on the whole right foot.
Now feel the whole right side of your body.
Concentrate on the whole right side.
Bring your awareness to your left hand.
The thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Feel the palm of your left hand.
Feel the energy in your hand.
Feel your wrist.
Lower arm.
Elbow.
Upper arm.
Your left shoulder.
Armpit.
The left chest.
Waist.
The hip.
Your left thigh.
Knee.
Back of the knee.
Calf muscle.
Shin.
Your left ankle.
The top of the foot.
Sole of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Concentrate on the whole left foot.
Now feel the whole left side of your body.
Bring your awareness to the whole left side.
Now concentrate on your right buttock.
Left buttock.
Lower back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Right collarbone.
Left collarbone.
Feel your chest as a whole.
The solar plexus.
The navel.
Abdomen.
Concentrate on the whole trunk.
The whole trunk.
Bring your awareness to both legs.
And both arms.
Concentrate on the back of your body.
Feel the back body resting on the earth.
Now bring your awareness to the front of the body.
Concentrate on the whole body.
Concentrate on the front of your body.
Now be aware of the whole body.
Feel your body as a whole.
As one entity.
Now we will observe the feeling of heaviness in our body.
Become aware of the feeling of heaviness in your right leg.
Feel your right leg heavier and heavier.
Now the left leg.
Feel heaviness in your right arm and left arm.
Feel the whole body getting heavier and heavier.
Sinking into the ground.
Observe this feeling of heaviness.
Become aware of this feeling of heaviness.
Now become aware of the feeling of lightness.
Feel lightness in your right leg.
Feel lightness in your left leg.
Bring awareness to the whole lower body and feel it getting lighter and lighter.
The right arm and the left arm.
The whole body is feeling light.
Your whole body is getting lighter and lighter.
Almost like you're floating.
Observe the feeling of lightness.
Now imagine you are standing in a forest.
You are surrounded by trees and flowers.
You smell the blooming flowers and you can hear the birds sing.
You feel your feet on the earth and the sunbeams on your skin.
You start to follow the path in front of you,
Curious where it will lead you.
At the end of this path you get to a lake.
The water is calm and crystal clear.
And the sense of calm washes over you and you decide to stay for a while.
You feel at peace and one with this place.
As you gaze into the lake you relax deeper and deeper.
Taking in the beauty that surrounds you.
You become aware of your breath and observe it without altering it.
As you inhale imagine a golden light flowing in through your nose and filling up your body.
As you exhale release any lasting tension.
Inhale the golden light continues to fill up your body.
Exhale you release any lasting tension.
Be completely aware of your body,
Your whole body radiant with golden light.
Now remember your sankalpa,
Your resolution for this practice that you stated in the beginning of this practice.
And state it again three times silently.
Feel the truth of this resolution and stay with it for the next minute.
Now remember your sankalpa,
Your resolution for this practice that you stated in the beginning of this practice.
Now remember your sankalpa,
Your resolution for this practice that you stated in the beginning of this practice.
Become aware of your body lying on the earth.
Feel again the whole back of your body.
And now feel the front of your body.
Bring your awareness to the front of your body.
Become aware of your body as a whole.
Now expand your senses and become aware of your surroundings.
In your mind's eye visualize the room that you are lying in.
In your mind's eye visualize your surroundings.
Develop the awareness that you are practicing yoga nidra.
I am practicing yoga nidra.
I was practicing yoga nidra.
Gently deepen your breath.
Become aware of your hands and feet.
And start to move your hands and feet.
Stretch your body.
Move it in the ways that feel good to you.
All the while staying centered and keeping your eyes closed.
And come into a seated position.
Now rub your palms together to create heat and place them over your eyes.
Feel the heat radiating into your eyes.
And when you are ready slowly open your eyes.
The practice of yoga nidra is complete.
