Yoga Nidra

Dear friends, this is a guided yoga nidra, a yogic way of sleep. Yoga Nidra is done lying down usually, but can be practiced sitting also. The voice will guide you through this deeply restful Sadhana that aims for physical, mental and emotional relaxation. There are also different stages of Yoga Nidra, but here we focus only on the mentioned points. You'll also hear a bansuri flute playing at one part of this recording. Please find most comfortable position for about 40min where you'll be undisturbed. enjoy!

Transcript

Lie down on your back,

Legs slightly apart,

The arms beside your body,

Ideally with your palms open and turned up.

Chin in a straight line with the spinal column,

The eyes and mouth gently closed.

Make final adjustments that during the yoga nidra you will not experience discomfort,

You will not need to move your body.

And ideally,

Until the end of our practice,

Keep your eyes closed.

And now,

Take couple of deep,

Long inhalations,

Exhalations,

And whilst breathing out,

Surrender your body to the floor.

Let go of all efforts,

Either physical or mental.

And just feel how your whole body is comfortable lying on the floor and you have time for your practice.

Everything else,

All our duties,

Obligations,

Responsibilities towards our daily life can wait for now.

That we are slowly shifting from doing to being and from thinking to feeling.

Feeling your presence,

Your being in your room where you are just now,

Physically,

Mentally,

Noticing any sounds that you can hear coming from outer world.

And accepting the changeable nature of the external environment.

Then bring your attention to the sounds that you can hear closer to you,

Even so close that we begin to hear the sounds of our own body.

The sound of the breath,

Maybe a sound of digestion,

Circulation,

Heartbeat.

Turning your awareness inwards to feel gradually your whole body from within.

From your toes to the top of the head,

Explore the whole body with your awareness.

Feel your arms this way,

Feel your shoulders,

Your neck,

Feel your back muscles,

The spine,

Feel the head and your face muscles.

The collarbones,

Chest and abdomen relaxed.

And finally your both legs from the hips to the toes,

Relaxing the whole body.

Feel again the whole body from your toes to the top of the head.

And now bring your awareness to the breath,

Become aware of the gentle movements of the breath.

How the trunk of the body is expanding with inhalations and contracting with the exhalations.

Belly rising and falling.

Observing your breath with each conscious inhalation,

Exhalation,

The waves of calmness spreading through the mind.

Especially with the exhalations,

Letting go of those thoughts or tensions in the mind that could disturb or that could take your attention away from here.

In this moment there is no need to make any plans,

Let go of any desire for results,

Any desire to understand or to fix something.

Just relax,

Relax your whole body from the toes to the top of your head,

Breathing in,

Breathing out.

Whilst remaining in the inner space of your body and without any physical movements bring your attention to your right hand.

To the right hand thumb and just feel that part of your body and from the right hand thumb we're going to travel with the awareness through the whole body.

Move your attention slowly to the index finger,

The middle finger,

Ring finger and the small finger.

The palm of your hand,

Back of the hand,

Right wrist,

Lower arm,

The elbow,

Upper arm and your shoulder.

Feel your whole right arm from the shoulder to the fingers,

Relaxing beside your body.

Bring your attention to the right side of the torso,

The armpit,

Right side of the chest,

Right side of the waist and the right hip.

Continue with your awareness to the right thigh,

Feel the top and the back of your thigh.

The knee,

Kneecap,

The shin,

Calf,

The ankle,

Right heel,

The sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third,

Fourth and fifth.

All five toes together,

Feel your whole right leg from the toes to the hip,

Feel the right side of the torso from the hip to the shoulder and your right arm from the shoulder to the fingers.

The whole right side of your body relaxed and free from tensions.

And now we shift our awareness to the left hand,

Left hand thumb,

Index finger,

Middle finger,

Ring finger and the small finger.

The palm of your hand,

Back of the hand,

The wrist,

Lower arm,

Left elbow,

Upper arm and your shoulder.

Feel your whole left arm from the shoulder to the fingers,

Relaxed.

Moving your awareness to the left armpit,

Left side of the chest,

Left side of the waist and the hip.

The top and the back of your left thigh,

Feel and relax your left knee,

The kneecap,

Shin,

Calf,

The ankle,

Left heel,

The sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third,

Fourth and fifth.

Feel the whole left leg from the toes to the hip,

Left side of the torso from the hip to the shoulder and your left arm from the shoulder to the fingers.

The whole left side of your body is relaxed as well as the whole right side of the body.

Shift your attention now down to your heels,

Feel the contact of your heels with the floor,

Feel your calf muscles,

The backs of the knees,

Relax the hamstrings,

Buttocks.

And notice the gentle arch in the lower back,

Relaxing the lower back muscles and the middle part of your back,

Right shoulder blade,

Left shoulder blade and the middle of the shoulder blades.

The whole spinal column from the base to the top,

Relax,

Feel the whole back muscles and allow your shoulders to soften and sink down to the floor,

The neck muscles relaxing.

And feel the back of the head,

Contact with the floor or the cushion,

The top of the head,

Right side of the head,

Left side of the head,

Right temple,

Left temple,

The forehead muscles.

Relax and feel your right eyebrow,

Left eyebrow,

The eyebrows center,

Your both eyelids gently closed.

And for a moment,

Pause in the space that now you see with closed eyes,

With your inner eyes,

That space inside the forehead.

Let your thoughts be free,

So this inner space can expand,

Open far and wide,

Awakening the feeling of freedom,

Space.

No concentration,

No imagination,

Just watching from within the space whatever comes and goes.

Just remaining in this inner world,

Move your attention to your right cheek,

Left cheek,

Right nostril,

Left nostril,

The bridge of the nose,

Upper lip,

Lower lip,

Feel the line between the lips,

Relax your upper jaw and the lower jaw.

All muscles inside the mouth,

The whole face muscles relaxed.

Feel and relax your throat muscles,

The right collarbone,

Left collarbone,

Middle of the collarbones,

The right side of the chest,

Left side of the chest,

Middle of the chest,

And relax the abdominal muscles.

The whole body,

Relax and feel your whole body,

From the toes to the top of your head,

Completely relaxed,

Free from tensions,

Comfortable,

Happy and relaxed.

For a moment bring your attention to the heart center.

And notice there a gentle touch of the breath,

Peaceful movement of our breath.

And in this inner home deepen your inner relaxation,

Go deeper underneath the layers of the mind,

Releasing any remaining concerns or fears or desires,

Emptying and returning as if back home to yourself.

And this inner peaceful energy now will allow to spread through the whole body,

Like as if it would be your inner medicine to restore the good health of this body,

Heal what it needs to heal.

And the lower exhalations,

The inner exhalations,

Send this prana,

This energy down to your toes,

Filling the whole trunk of the body,

In your arms,

Hands,

Fingers,

The head and face.

And gradually we're becoming more aware of the external world,

Your room where you are just now,

With closed eyes visualize the external world.

And gradually deepening your breath,

Deep inhalation,

Exhalation,

You know you are here,

Physically,

Mentally,

Externalizing your mind.

And begin to move your body,

Move your body intuitively,

Your fingers and toes and so on,

And stretch your whole body with deep inhalation,

Any way you wish,

Any way that space allows for a stretch,

Still keeping your eyes closed.

And after the stretch of your whole body,

Bring your palms together and rubbing your palms,

Warm your palms and place your warmer palms now on your face,

Covering your eyes,

Feel the energy from your palms.

And behind the palms,

Slowly open your eyes and remove your hands.

Hari Om,

This concludes our Yoga Nidra practice.

Slowly,

With the help of your hands,

You can sit up.

Reviews

Thank you Swami ❤️ ☮️ really helps me to just be in my body and experience my inner world.

Excellent. Thank you so much

This was my favorite Yoga Nidra so far. 🙌🙏🫶Just perfect. Swami Maduraram Puri is the best! Check it out! The background music is perfect for relaxation, his guided Yoga Nidra is spot on, his voice is so calm and relaxing and then at the end we are treated to his beautiful flute music. ❤️🤩👏👏👏👏👏👏👏👏

❤️🙏

Wonderful thank you 🙏

The flute took me even deeper into myself! Thank you!

I appreciate the length and very slow, peaceful body scan.

It is one of the best yoga nidra meditations I have experienced. Thank you.

Verrrry relaxing. Such a thorough body rotation. I also enjoyed the birdsong and flute. 4/25/24

I felt so peaceful
Thank you 🙏

Soooo relaxing peaceful and effective. Thank you 🙏

Great meditation. 🧘‍♂️

Lovely

So fabulous! Thank you!

The most helpful yoga nidra share yet! www.gratefulness.org, ahimsa

Ah it was magical journey within

Excellent By far the best yet thank you.

Your super slow pace is magically relaxing 🌿

Wow, this was wonderful. Thank you very much. Deep relaxing.

Beautiful thank you 🙏🏽