Yoga Nidra For Deep Relaxation

Are you feeling stressed? Are you due to relax? Now is the time for deep relaxation and stress relief. Join me in this 30-minute guided yoga nidra session to feel at peace. Get your deep rest now. Best with headphones. Music by DJ Taz Rashid.

Transcript

Welcome to this guided Yoga Nidra session.

My name is Yogi Brian and I'll lead you through this session for deep relaxation.

Yoga Nidra is best done lying down with your body straight with your arms out to the side,

Palms either facing down or facing up and your body temperature may drop so it might help to cover yourself with a blanket.

But if you're not able to lie down,

That's okay.

You can do this in any position that you can keep your body still and your body is relaxed.

So take some time and find your comfortable place,

Your comfortable spot where you can practice Yoga Nidra.

So find a place,

Find a spot where you can practice Yoga Nidra and once you find that place,

Softly,

Gently close your eyes.

And as you softly,

Gently close your eyes,

You start to arrive here to the present moment.

And during the practice,

There's little or no movement at all.

Your eyes will remain closed throughout.

Now take a deep breath to relax.

When practicing Yoga Nidra,

Completely relax.

This is not a practice in concentration.

Just follow the instructions.

But if you miss some instructions,

It's okay.

It doesn't matter.

What's important is you listen to the sound of my voice and the suggestions.

Yoga Nidra is a scientific method,

Easing the threefold tensions of muscular,

Emotional,

And mental.

During Yoga Nidra,

You are functioning on hearing and awareness.

The only important thing is to follow and listen to the sound of my voice.

And you'll soon develop a feeling of relaxation.

Like the feeling you have just before sleep,

When relaxation becomes deep.

If you do fall asleep,

That's okay.

But it's helpful to make a resolve.

So say silently to yourself three times,

I will remain awake during my practice of Yoga Nidra.

And as you listen to the sound of my voice,

Don't 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.

Now allow yourself to fully relax,

Bringing your attention and awareness to your breathing.

Fully relaxing awareness and attention to your breath.

And as you bring about attention and awareness to your breathing,

Start to feel inner relaxation.

Inner relaxation.

Deeper and deeper.

Concentrating on the breath.

Being aware of stillness in the body.

And in just a moment,

You'll repeat the word relax three times.

And each time you say the word relax,

You'll sink deeper and deeper into a more relaxed state.

Each time you say relax,

You'll go ten times deeper into relaxation.

Now say the word relax three times.

Whole body relaxes now.

Whole body sinks deeper and deeper into relaxed state.

Allow yourself to be in the present moment.

And say silently to yourself,

I am aware I'm going to practice yoga nidra.

And now the practice begins.

We begin with a resolve,

An intention,

A sankalpa.

When our minds are relaxed,

We are open to auto suggestion.

A sankalpa or intention is a short positive statement in the present moment.

We state 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.

Or I find the positive in each situation of my life.

Once you set a sankalpa or intention,

There's no reason to change it.

Basically,

You're planting a seed in the subconscious mind.

Planting a seed deep into the subconscious mind.

Or it's like downloading an app onto your phone.

Or downloading a computer program deep inside your mind.

Now state your sankalpa three times to yourself.

Now we come to the rotation of the mind to scan the body.

And in just a moment,

I'll say a body part.

And you bring your full attention,

Full awareness to this body part.

Full attention,

Full awareness to this body part.

Now bring your attention and awareness to your right hand thumb.

Full awareness,

Full attention to your right thumb,

Right index finger,

Right middle finger,

Right ring finger,

Right little finger,

Palm of the right hand,

Back of your right hand,

Right wrist,

Right forearm,

Right elbow,

Right upper arm,

Right shoulder,

Right armpit,

The right side of your chest,

Right waist,

Right hip,

Right thigh,

Right kneecap,

Right calf,

Right ankle,

Right heel,

Sole of your right foot,

Right big toe,

Right second toe,

Right third toe,

Right fourth toe,

Right little toe.

Now bring your awareness and attention to your left hand thumb.

Full awareness,

Full attention to your left hand thumb,

Left index finger,

Left middle finger,

Left ring finger,

Left little finger,

Palm of your left hand,

Back of your left hand,

Left wrist,

Left forearm,

Left elbow,

Left upper arm,

Left shoulder,

Left armpit,

Left side of your chest,

Left waist,

Left hip,

Left thigh,

Left kneecap,

Left calf,

Left ankle,

Left heel,

Sole of your left foot,

Left big toe,

Left second toe,

Left third toe,

Left fourth toe,

Left little toe.

Bring your attention and awareness to the back of your neck.

Full awareness,

Full attention to the back of your neck,

Back of your head,

Crown of your head.

Bring your awareness and attention to your chin,

Right cheek,

Left cheek.

Awareness and attention to the tip of your nose,

The entire nose.

Awareness and attention to your bottom lip,

Your top lip,

Both lips.

Awareness and attention to your right eyebrow,

Left eyebrow,

Middle of the brow line.

Awareness and attention to your right eyelid,

Left eyelid,

Right eye,

Left eye.

Awareness and attention to both eyes.

Awareness and attention to your forehead,

Your right temple and left temple,

Right ear,

Left ear.

Awareness and attention to your entire head.

Full awareness,

Full attention to your entire head.

Awareness and attention to the right shoulder blade and left shoulder blade,

Right middle back,

Left middle back,

Right lower back,

Left lower back.

Awareness and attention to the entire spine,

Entire spine,

All the way up and all the way down,

Entire spine.

Awareness and attention to the entire back.

Awareness and attention to your entire back.

Awareness and attention to your upper stomach,

Middle stomach,

Lower stomach.

Awareness and attention to your entire torso,

Entire torso.

Awareness and attention.

Now bring your awareness and attention to your right hand,

Now left hand,

Both hands.

Awareness and attention to your right arm and left arm,

Both arms.

Awareness and attention to your right foot and left foot,

Both feet.

Awareness and attention to your right leg,

Now left leg,

Both legs.

Awareness and attention to your entire right side,

Entire right side body.

And now your awareness and attention to your left side,

Entire left side body.

And now bring your attention and awareness to your entire body,

Entire body.

Awareness and attention.

Whole body relaxes as you breathe,

As you listen to the sound of my voice.

And now bring your mind to your breathing.

In just a moment you'll count your breathing.

You'll breathe in 33 and exhale 33.

And then breathe in 32 and exhale 32.

Counting backwards.

And if you drift off,

Just come back to the beginning at 33.

And be gentle with yourself.

If your mind fades away,

Just start back at 33.

Counting all the way down to zero.

Now let's start.

Breathe in,

Belly rises,

33.

And breathing out,

Belly falls,

33.

Breathing in,

Belly rises,

32.

And breathing out,

Belly falls,

32.

Breathing in,

Belly rises,

31.

And breathing out,

Belly falls,

31.

Continuing on,

On your own,

All the way to zero.

And if you lose track,

Come back to 33.

Now let go of your breathing.

And in just a moment we will start to visualize.

You'll use that great imagination of yours.

I'll name an object and then you visualize it.

If you can't visualize it,

Just think of it.

Sometimes I'll go slowly,

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 and visualize.

Now imagine a warm sunrise,

Snow-capped mountains,

A sandy beach,

Waves rolling on a sandy beach,

A moonlit night,

A cold bath,

Peacock feather,

Foggy morning,

Sun shining overhead,

A candle burning,

Warm sunrise,

Lush forest with tall tall trees,

A sandy beach,

A ship sailing on the sea,

A cool refreshing waterfall,

Stars shining bright in the night,

Relaxing campfire,

Cat stretching,

Path in the woods,

Waves rolling on a sandy beach,

A cold bath,

The sunset beyond the mountains,

Your reflection in the mirror,

A candle burning,

Snow-capped mountains,

Lush forest with tall tall trees,

A baby laughing,

Birds flying high in the sky,

Your reflection in the mirror,

Warm sunrise,

Snow-capped mountains,

A sandy beach,

Waves rolling on a sandy beach,

A moonlit night,

A cold bath,

Peacock feather,

Foggy morning,

Cool clear water,

Sun shining overhead,

A candle burning,

Warm sunrise,

A lush forest with tall tall trees,

A sandy beach,

A ship sailing on the sea,

A cool refreshing waterfall,

Relaxing campfire,

A cat stretching,

A path in the woods,

Waves rolling on a sandy beach,

A cold bath,

The sunset beyond the mountains,

Your reflection in the mirror,

A candle burning,

Snow-capped mountains,

A lush forest with tall tall trees,

A baby laughing,

Birds flying in the sky,

Your reflection in the mirror,

A candle burning,

Warm sunrise,

Snow-capped mountains,

A sandy beach,

Waves rolling on a sandy beach,

A moonlit night,

A cold bath,

Peacock feather,

Foggy morning,

Cool clear water,

Sun shining overhead,

A candle burning,

Warm sunrise,

Birds flying high in the sky,

A baby laughing,

A candle burning,

Relaxing campfire,

A cat stretching,

Lush forest with tall tall trees,

Birds flying high in the sky,

Your reflection in the mirror,

A candle burning.

Now bring your attention back to your room,

Back to your space,

Noticing your physical body and maybe visualizing your surroundings and start to notice your breathing.

Notice the relaxation in your body and mind and say your intention,

Say your sankalpa three more times.

The practice of yoga nidra is now complete.

You can stay here as long as you need.

Reviews

Nice yoga nidra with a few minutes of music at the end. Thank you 🙏