Yoga Nidra For The Deepest Consciousness

This 1-hour long traditional Yoga Nidra script will take you the lister on a journey into your own consciousness, to become aware of your true nature, to see beyond your everyday vision and to becomes aware not only in your dreams but in your deep sleep as well.

Transcript

We are about to perform now a session of yoga nidra.

Make sure that you've performed all the preliminaries,

All the preparations that we talked about in the previous video.

If you haven't,

Then go back and see that one before you proceed.

So lie down on your mat in either shavasana,

The corpse position,

Or the tibetan lying position.

If you choose to lie in shavasana,

Lie on your back,

The legs slightly apart at the width of the hips,

The arms to the sides of the body,

The palms are facing upwards.

If you have lower back pains,

You can use some cushions underneath your knees,

And you can have a small cushion underneath your head,

But I recommend to do this lying completely flat on a mat if you can.

If you choose the lying position,

Then men should lie on their right side with the left up and closing their right nostril,

And slightly bending the legs.

Women should perform it lying on the left side with their right side up and closing the left nostril.

Let us now perform some contractions aimed at relaxing the body.

So I'm going to ask you to tense the muscles.

Please tense them as strong as you can,

And then I will ask you to relax them.

Please let them relax into the mat.

Let's start with the feet.

Let's do both feet at the same time.

Contract your big toes,

Fold them as if you're trying to hold something with your feet.

Hold them tighter,

Tighter,

Hold them even more,

And relax.

Now dorsiflex the feet.

Contract the muscles in your calves,

Hold it tight,

As tight as you can.

Contract even more,

Even more,

And relax.

Now the other way.

Point your toes away from you.

Stronger,

Stronger,

Stronger,

Even stronger,

And relax.

Now engage also the thighs.

So toes,

Feet,

Calves,

Thighs,

Hamstrings,

The entire legs.

Engage every muscle at once.

Engage hold,

Contract the muscles,

More,

More,

More,

Good,

A little bit more,

And relax.

Remember to breathe,

Exhaling air,

And even make a sound as you relax.

Okay,

Let's do the hands now.

Start with the fingers.

First make a fist,

Contract it as hard as you can.

Engage the arm also,

Yes,

Hold,

More,

More,

Contract,

Make a really strong fist,

Good,

A little bit more,

And relax.

Now extend the fingers,

Engage your palms fully,

Extend the fingers all the way out,

Spread them more,

More,

Even more,

Even more,

And relax.

Remember to exhale with a sound,

Letting everything go.

Now we add the upper arms also.

Engage your entire arm,

Engage it fully,

From the fingers all the way to the shoulders,

Contract all the muscles in the arms,

Stronger,

More,

With effort,

With effort,

Even more,

Good,

And relax.

Let them sink to the ground.

Now we're going to engage the buttocks,

Contract them fully,

Engage the glutes,

Contract strongly,

Even more,

Even more,

Even more,

And relax.

Engage now the buttocks,

The pelvis,

And the abdomen,

Really contract the abdomen,

Really contract the pelvis,

The buttocks,

Everything,

Contract,

Contract,

Contract,

Stronger,

Stronger,

And relax.

Let's engage now the legs,

The buttocks,

The pelvis,

The abdomen,

And let's add to that the back and the chest,

Contract,

Contract,

Contract,

Contract,

Contract,

Contract,

Contract,

Contract,

Contract,

And relax.

Now let's add to this also the arms,

So we engage the whole trunk and the four limbs all the way up to the neck,

Contract all the muscles,

As strongly as you can,

More,

More,

More,

And relax.

Now let's add the neck and the face,

Contract your whole body,

Everything,

From the legs,

Through the trunk,

The arms,

The chest,

The back,

The neck,

The face,

Everything,

Contract,

Contract,

Contract,

Hold it even more,

Even more,

And relax.

One more time,

Contract the whole body,

Contract,

Contract,

Contract,

Contract,

And relax.

One final time,

One final time,

Last effort,

Contract all the body,

Contract,

Contract,

Contract,

Contract,

And relax.

Good,

Let your body sink into the ground.

Good,

Take the time,

Let your breath settle.

Leave your body on the ground.

From this moment on,

It's important that you just leave your body on the ground.

Keep it completely still,

Immovable,

Unmoving throughout the whole practice.

We will continue now with a progressive relaxation of all the muscles of the body.

As you do this,

You may feel very fine vibrations,

An expansion,

And loss of the feeling of the body's outline.

Let your body sink into the ground.

First,

Become aware of the tips of the toes of the left leg.

From down,

Upwards,

From toes to hip,

Relax each and every muscle,

Relax the toes,

Relax the ball of the foot,

Relax the heel,

Relax the ankle,

Relax the calf,

Relax the knee,

Relax the thigh,

All the way up to your hip,

Relax the knee,

Relaxing each and every muscle.

Note now the overall relaxation of the left leg.

Perceive the difference between the left leg,

Which is relaxed,

And the right leg,

Not yet relaxed.

Remain aware.

Now bring your attention to the tip of the right leg,

From down,

Upwards,

From toes to hip,

Relax each and every muscle,

Start from the toes,

Relax the ball of the foot,

Relax the heel,

Relax the ankle,

All the muscles of the calf,

Relax the knee,

Relax the thigh,

Relax the thigh.

Note now the overall relaxation of the right leg,

Felt as very fine vibrations,

Warming,

Heaviness,

And the loss of feeling of body outline.

Bring your awareness now to your left hand,

From down,

Upwards,

From fingers to shoulder,

Continue the progressive relaxation process,

Relaxing each and every muscle,

Relax the fingers,

Relax the palm,

Relax the wrist,

Relax the forearm,

Relax the forearm,

Each and every muscle,

Relax the elbow,

Relax the upper arm,

Relax the shoulder,

Relax the wrist,

Note now the overall relaxation of the left arm,

Remain aware,

Bring your attention to the right arm,

And from down,

Upwards,

From fingers to shoulder,

Continuing this gradual relaxation process,

Relax the fingers,

Relax the palm,

Relax the wrist,

Relax the forearm,

Relax the elbow,

Relax the upper arm,

Relax the shoulder,

Note now the overall relaxation of the right arm,

Recall for a moment the global relaxation of the four limbs,

Now bring your attention to the pelvic region,

From down,

Upwards,

Relax the muscles of the buttocks,

Relax your anus,

Relax the perineum,

That area between the legs,

Relax your genitals,

Both externally and internally,

Relax the PC muscle for men,

The deep vaginal muscles for women,

Relax your abdomen,

From down,

Upwards,

Relax the internal organs,

All the way to the diaphragm,

Relax the diaphragm,

Relax the muscles of your chest,

The ribs,

Your heart,

Relax your heart,

Bring your attention to the lower back,

From down,

Upwards,

Relax the muscles of the back and spine,

Feel waves of relaxing vibrations going up your spine,

Relaxing each and every muscle,

Remain aware.

Relax again your shoulders and shoulder girdle,

Relax the throat,

The neck,

And the nape,

Achieve a global relaxation of all the muscles of your face,

Now in details,

Relax the chin and jaw,

Lips and tongue,

Cheeks and ears,

Eyelids and eyeballs,

Eyebrows and forehead,

Temples and scalp,

The top of the head,

Become aware now of the overall relaxation of the entire body,

A loss of the feeling of body outline,

Remain aware,

Awake and relaxed,

Remain aware,

Become aware now of your breath,

Feel your breath as if it is coming directly in and out of your chest,

Just observe it,

Don't change anything,

The breath is hovering in front of the body and enters the chest directly at the level of the heart,

Remain aware,

Become aware now more of your in-breath,

As you breathe in you feel a sensation of falling,

You are falling into your heart,

Into the center of your chest,

An endless comfortable sensation of falling into your heart,

See now the outline of the body,

Shimmering blue in color,

Translucent,

Thin as a shell,

You are your breath,

A point of consciousness hovering above your body,

See all the channels of energy in the body and especially the central channel about the thickness of a broom,

Going from your perineum to the top of your head through the center of the body,

The body is translucent,

Bluish of color and the central channel is whitish of color,

Translucent as well,

Now you are beginning to feel that you are descending,

You are slowly descending in the direction of the translucent bluish outline of the body,

You are falling,

Falling,

Falling in the direction of your body,

Feel yourself falling,

Feel yourself falling in the direction of the body,

And see yourself as you are falling towards the body,

It seems as if the body is becoming bigger and bigger,

As if it is taking up all of the horizon,

You are falling closer and closer to this translucent blue outline of your body,

You can see all of the energy system as you fall towards it,

In a moment you will pass through this blue outline and will be inside,

You are passing through the translucent outline of the body,

You keep falling,

Falling to the center of the body,

Feel yourself falling to the center of the body,

As you are falling through your body towards its center,

You see the central channel,

The Shushumna Nadi,

Stretching your entire trunk from the perineum to the top of the head,

Is filled with a whitish translucent mist,

As you are falling towards it,

It appears to become bigger and bigger,

Falling more,

About to enter into the central channel,

You are now entering the central channel,

You are surrounded by this misty whiteness,

The sensation of falling continues,

You are now hovering,

Falling in the middle of the Shushumna Nadi,

Surrounded by this calming white mist of light,

Now this white light is beginning to shine more and more,

A pure,

Calming,

Intimate,

Loving,

Shining white light all around you,

See your whole channel filled with intense and bright white light,

Now this white light is starting to expand,

It is expanding and becoming thicker and thicker,

Expanding more to fill your entire trunk,

You can see it filling this shell of shimmering blue that is the body,

It expands now even more to fill the whole being,

Now it is expanding even more,

Melting the bluish outline of the body,

Only white light expanding into the room,

Slowly it expands more and more,

Filling up your aura as an oval shaped sphere,

It expands more until it fills the entire room,

The white light continues to expand,

It is going beyond into the rooms next to the room you are in,

Now the white light is continuing to expand to fill the entire building,

Let it continue to expand,

You don't need to do anything,

Just observe,

You don't need to do anything,

Just observe,

Just observe,

It is expanding by itself,

Let go of any doing,

Just observe how it is expanding,

It is engulfing now the entire neighborhood like a sphere of white light and it is continuing to expand,

It is now expanding to engulf your whole city,

It is continuing to expand to the size of your whole country,

The sphere of shining white light is continuing to expand to engulf the whole continent you are on,

This shining white light is continuing to expand to engulf the entire earth,

And it is continuing to expand,

Expanding towards the moon,

In a moment it will engulf the moon as well,

It is now engulfing the moon and continuing to expand,

Expanding even more,

Almost engulfing the sun,

It is engulfing the sun and continuing to expand a sphere of white light expanding in all direction,

It is continuing to expand to the entire solar system,

It is continuing to expand to the whole galaxy,

This sphere of white light is continuing to expand to the entire universe,

Beyond,

Beyond,

Beyond,

Internally hear a voice saying,

I am divine light,

Remember,

Remember who you are,

I am consciousness and pure bliss without form,

I am Shiva,

I am Shiva,

I am Shiva,

Rest now in this awareness of the consciousness that you are,

Pure existence,

Pure awareness,

Pure bliss,

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Reviews

Loved the music at the end, and the whole practice, many thanks.