Welcome to this guided yoga nidra session.
My name is Yogi Brian.
Find a comfortable place where you can lie down on your back.
A place where your body can remain still and your body can be comfortable so you can relax.
You can lie down on a yoga mat or a blanket.
Just find a place where you can lie down and keep your body straight.
Legs slightly apart.
Knees slightly bent.
And making a straight line with your body.
Palms either face up or face down.
Don't overthink it.
Just any place where your body can be still.
And adjust your body so you can be super comfortable.
Because during the practice of yoga nidra there's no movement at all.
And your eyes will remain closed throughout.
So give yourself time to settle.
Give yourself time to relax.
And whenever you're ready close your eyes.
And feel a sense of relaxation in the body.
Noticing your breath.
Observing your body.
And giving yourself permission to relax.
Let's take two deep breaths.
I'll lead you through it to relax.
Exhale all the air out of your body.
Out through the mouth.
Sigh it out.
Now close your mouth.
Inhale deeply through the nose.
And exhale.
Sigh it out.
Let all the tension go.
Relax.
Again close the mouth.
Inhale deeply through the nose.
And open the mouth.
Sigh it out.
Let all that tension go.
Sigh it out.
Now close the mouth.
Just breathe your natural breath in and out through the nose.
When practicing yoga nidra,
Completely relax.
It's not a practice in concentration.
Just follow the instructions.
But if you miss a few it doesn't matter at all.
What is important is you keep listening to the sound of my voice.
And listen to the suggestions.
Yoga nidra is a scientific method.
Releases the threefold tensions.
Muscular,
Emotional and mental.
During yoga nidra,
You are functioning on hearing and awareness.
The only important thing is to follow my voice and breathe.
And you're already breathing.
You're doing a great job.
You'll develop a feeling of relaxation.
Like that feeling just before sleep.
If sleep does come,
Do not try to fight it.
But it's helpful to make a resolve during your practice.
Say to yourself,
I will not sleep.
I will remain awake during my practice.
I will not sleep.
I will remain awake during my practice.
And do not overanalyze the instructions.
Just follow with total intention and feeling.
If thoughts do come,
Don't worry.
Take a passive approach to restless thoughts.
Just let them come and go.
Don't try to fight them.
Just allow them to roll in and roll out.
Now allow yourself to fully relax.
Bring about a feeling of inner relaxation.
Be aware of stillness.
Allow yourself to relax.
Telling yourself three times silently,
I will relax.
Now become aware that you are practicing Yoga Nidra.
Allow yourself to practice.
Allow yourself to be in the moment.
Say to yourself silently,
I am aware I'm going to practice Yoga Nidra.
I am aware I'm going to practice Yoga Nidra.
Now the practice begins.
We begin with the resolve,
The Sankalpa,
An intention.
When our minds are relaxed,
We are open to auto suggestion.
The Sankalpa is a short positive statement in the present moment.
And we state it three times with awareness,
Feeling,
And passion.
The wording must be clear.
For example,
I am grateful in every moment.
Or I let go of what does not serve me.
Find a Sankalpa for you.
Find an intention that you'd like to manifest.
I'll give you time.
And once you set your Sankalpa,
There's no reason to change it.
Basically you're planting a seed in the subconscious mind.
Now say your Sankalpa three times silently to yourself.
Now we come to the rotation of the mind to scan the body.
Bring your awareness.
Bring your attention to your right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right pinky finger,
Palm of the hand,
Top of the hand,
Right wrist,
Right forearm,
Right elbow,
Upper right arm,
Right shoulder,
Right armpit,
Right side waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right ankle,
Right heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Bring your awareness to the entire right side.
The entire right side.
Bring your awareness to your left thumb.
All the awareness to your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left pinky finger,
Palm of the left hand,
Top of the left hand,
Left wrist,
Left forearm,
Left elbow,
Upper left arm,
Left shoulder,
Left armpit,
Left side waist,
Left hip,
Left thigh,
Left knee,
Left shin,
Left ankle,
Left heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Bring your awareness to the entire left side.
Now bring your awareness to the back of your head,
Top of your head,
Forehead,
Chin,
Right cheek,
Left cheek,
Nose,
Right eye,
Left eye,
Middle of the brow line,
Bottom lip,
Top lip,
Right eyelid,
Left eyelid,
Right ear,
Left ear.
Bring your awareness to the entire head.
All your awareness to the entire head.
Bring your awareness to the right shoulder blade,
Left shoulder blade,
Right lower back,
Left lower back,
Right middle back,
Left middle back.
Bring your awareness to the entire spine,
All the way up and all the way down.
Bring your awareness to the entire back.
Now bring your awareness to your throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest.
Bring your awareness to the upper abdomen,
Middle abdomen,
Lower abdomen.
Bring your awareness to the entire torso.
Bring your awareness to your right hand,
Left hand,
Both hands.
Now bring your awareness to the right arm,
The entire right arm.
Now left arm,
Both arms.
Bring your awareness to your right foot,
Left foot,
Both feet.
Awareness to both feet,
Right leg,
Left leg.
Bring awareness to both legs.
Bring awareness to your head,
To the back,
And to the torso.
Bring your awareness to the entire body.
Be aware of your entire body.
Now bring your mind back to your breathing,
Noticing your inhales and your exhales.
Feeling the belly rise and fall.
Now let's start to count our breath,
Counting down from 47.
You'll breathe in 47 and breathe out 47.
Breathe in 46 and breathe out 46.
Breathe in 45 and breathe out 45.
Counting from 47 all the way down to 1.
And if you drift off,
Just start from the beginning.
Be gentle with yourself.
The mind fades away.
No worries.
Just start over at 47.
Continue to count.
Now let go of your breathing.
Let go of the counting and return to your natural breath.
Nothing to do or control with your breathing.
Now we will start to visualize.
You'll use that great imagination of yours.
I'll name an object and you visualize it.
If you can't visualize it,
Just think about it.
Sometimes I'll go slow.
Sometimes I'll go fast.
Some images might be the same.
Don't try to control or overthink the process.
Just listen to the sound of my voice.
Warm sunrise.
A sandy beach.
Waves rolling on the sandy beach.
A moonlit night.
A cold bath.
Peacock feather.
Foggy morning.
Cool clear water.
Sunshine overhead.
Candle burning.
Warm sunrise.
Lush forest with tall tall trees.
A sandy beach.
A ship sailing on the sea.
A refreshing waterfall.
Stars shining bright in the night.
Relaxing campfire.
Cat stretching.
Path in the woods.
Waves rolling on a sandy beach.
A cold cold bath.
Sunset beyond the mountains.
Your reflection in the mirror.
Candle burning.
Snow-capped mountains.
Lush forest with tall tall trees.
Baby laughing.
Birds flying in the sky.
Your reflection in the mirror.
Now bring your awareness back to the room.
Bring your awareness back to your body.
Visualize your body.
Looking at your body through the window.
Notice your skin on your body.
Noticing the air touching your body or any fabric touching your skin.
Observing any sounds in the room or sounds outside the room.
Notice the heaviness of your body as it rests on the floor and take your awareness to all points that are touching the floor.
Back of your heels.
Thighs.
Shoulder blades.
Arms.
Hands and head.
Visualize your room and repeat your sankalpa,
Your intention,
One more time to yourself.
This sankalpa,
This intention,
Like a seed,
Is planted deep into your heart space and all throughout your day,
Throughout your week,
Throughout your year,
This sankalpa will be working in the background just like a computer program.
Now you can start to wiggle your fingers,
Wiggle your toes.
Taking some movements with the body.
Maybe take a deep breath.
Sigh it out.
Now move to your right side.
Roll over to your right side.
Bending the knees.
Extend your right arm and stay here for a moment just to notice how you feel.
Notice your body.
Now use your hands to press yourself up.
Come to an easy seat.
Preferably with your legs crossed.
Spine straight.
Chin parallel to the mat.
Bring your hands to heart center.
The practice of yoga nidra is now complete.
Thank you so much for practicing with me.
Have an amazing day.
Namaste.
