Yoga Nidra is a powerful meditation technique for deep relaxation and renewed vitality.
It can bring profound levels of rest to the body and nervous system,
As well as to the senses and the mind.
It is also an ideal practice for cultivating self-awareness,
So sometimes Yoga Nidra is called yogic sleep or a psychic sleep.
In this particular practice,
We will explore deep within the physical and energetic bodies,
Recognize the sensations or experiences of blocked energy and send energy to those areas for healing on a deep level.
Beginners will get to enjoy deep relaxation and those more experienced practitioners will also get to explore the hidden layers of the mind.
So the practice of Yoga Nidra works on the level of hearing and awareness.
There is nothing for you to do other than lie down,
Relax,
Listen to my voice and follow my instructions.
There is no need to concentrate too hard,
Just relax and don't worry if you miss some instructions.
It is perfectly normal to feel like you drift in and out of consciousness.
To lying down comfortably or sitting up supported.
If you are lying down,
Place a thin pillow or blanket under your head for support,
But not so bulky that your head is out of alignment.
Cover yourself with a blanket if you like.
Do anything you need to do to get comfortable for this Yoga Nidra practice to stimulate healing on an energetic level.
If you're lying in Shavasana,
Legs are apart,
Feet flopped out to the sides.
Your arms are away from the body,
Leaving space beneath the armpits.
Palms are facing up.
In any position,
Shoulders are away from the ears.
Check that your head is comfortable,
Straight and in alignment.
Check that everything is just right.
Make any adjustments you need.
Let your whole body be as comfortable as can be.
Feel the support of the surface beneath you.
Let it hold you as you completely surrender to gravity.
Letting go into the steady support.
Take a deep breath in and as you exhale,
Let go of anything you think you need to do right now.
There is nothing you need to do.
Nothing you have to think about.
Set everything aside.
Bring all of your attention inward.
Inhale,
Feeling present in this moment.
Exhale,
Letting go of anything outside of right here,
Right now.
Become aware of your body.
Be aware of your whole body from the top of your head to the tips of your toes and from the tips of your toes to the crown of your head.
Feel stillness in your whole body.
You can move your body any time you need.
Make yourself so comfortable you won't have any desire to move.
Settle into the comfort.
Absolute comfort.
Stillness.
Effortlessness.
Awake and aware.
Yoga Nidra has now begun.
Bring awareness to your body.
Your whole body.
Feel your whole body all at once.
Feel as if your whole body is breathing.
Feel that as the body breathes,
There is an exchange of energy from outside your body to within your body.
Experience the body as an energy field,
Giving and receiving energy.
This energy is known as prana.
It is the key to your vitality and the key to your healing.
In this Yoga Nidra practice,
You will explore deep within the energy body.
Right now,
Mentally scan your body,
Physically or energetically and notice any areas that might feel dull,
Blocked or grey.
These are areas where prana,
Energy,
Is not flowing freely.
State this intention to yourself mentally now.
Prana flows freely and heals me.
Feel that it is true even in this moment.
Prana flows freely and heals me.
Once more with certainty that this intention is already becoming reality.
Prana flows freely and heals me.
Feel that this statement has been internalized and is already working its magic for you from the inside out.
Now bringing awareness deep into the physical body,
Exploring throughout the body from point to point.
Freely shifting awareness from one body part to the next.
Don't get stuck on any one point.
No need to concentrate,
Think or analyze.
Simply keep moving awareness swiftly and freely.
Starting with the right side of the body,
Become aware of the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the ribs.
Right side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Awareness moving freely.
Shift to the left side.
Become aware of the left hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the ribs.
Left side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Awake and aware.
Go to the crown of the head.
Crown of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Sweeping awareness.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Throat center.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Heart center.
Navel.
Lower abdomen.
Pelvis.
Move to the back of the body.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Move awareness down to the whole right leg.
The whole left leg.
Both legs together.
The whole torso.
The whole right arm.
The whole left arm.
Neck.
Head.
The whole of the front body.
The whole back of the body.
Become aware of the whole body together.
The whole body together.
The whole body together.
Feeling the body as a field of energy.
An energetic journey is about to begin.
Several body parts will be named.
Experience them energetically rather than physically.
Start by bringing awareness to the point between the eyebrows.
Energy.
Energy.
Energy.
Energy.
Energy.
Energy.
Energy.
Energy.
Energy.
Energy.
Bring awareness down through the marrow of the arm bone to the elbow joint.
Down through the centre of the lower arm bones to the wrist joint.
Experience energetically.
All experiences are welcome.
The right thumb.
The tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Any experiences or sensations are welcome.
The wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the thumb.
Over to the left shoulder joint.
Awareness goes deep through the marrow of the left upper arm bone.
Down to the elbow joint.
Down to the wrist joint.
Vibration,
Light or colour might be experienced.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Back up to the wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
The heart centre.
The right side of the chest.
The heart centre.
The left side of the chest.
The heart centre.
The navel centre.
Tip of the tailbone.
Right hip joint.
Down the marrow of the right upper leg bone to the knee joint.
Down to the ankle joint.
The right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the little toe.
Back up to the right ankle joint.
Knee joint.
Hip joint.
Tip of the tailbone.
Sweeping awareness to the left hip joint.
Down the marrow of the left upper leg bone to the knee joint.
Down to the ankle joint.
The left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the little toe.
Back up to the left ankle joint.
Left ankle joint.
Knee joint.
Hip joint.
Tip of the tailbone.
Experiencing energetically.
The navel centre.
The heart centre.
Hollow of the throat.
The eyebrow centre.
The eyebrow centre.
The eyebrow centre.
Full awareness of the whole energy body.
The whole energy body.
The whole energy body.
Feel as if the whole body is breathing.
The whole body is alive with prana.
With vital life force.
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