Welcome to this guided Yoga Nidra session.
My name is Yogi Brian,
And it's time to relax.
Please get ready for Yoga Nidra.
Lie down on your back on the floor,
Body straight,
Legs slightly apart,
Arms a little away from the body.
Palms could either be facing up or down.
Adjust your body until you're completely comfortable.
During the practice,
There's little or no movement.
Eyes are closed throughout.
During this practice,
All you have to do is breathe.
And listen to the sound of my voice.
This is not a practice in concentration.
Just completely relax and just follow the instructions.
But if you miss some instructions,
That's okay.
It doesn't matter.
What matters is you keep listening to the sound of my voice.
Listening to the sound of my voice and following the suggestions.
Yoga Nidra is a scientific method to release your threefold tensions.
Muscular,
Mental,
And emotional.
During Yoga Nidra,
You are functioning on hearing and awareness.
The only important thing is you listen to the sound of my voice.
Soon,
You'll develop a feeling of relaxation.
It's like a feeling before you go to bed.
When you start to relax,
The relaxation becomes deeper and deeper.
And if sleep does happen,
Don't fight it.
It's okay.
But it's very helpful to make a resolve.
So let's make a resolve now.
Say silently to yourself,
I will remain awake for Yoga Nidra.
I will remain awake for Yoga Nidra.
And don't overanalyze the instructions.
Just follow with total relaxation.
If thoughts do come,
Don't worry.
Take a passive approach to those thoughts.
Just let them come and go.
Now allow yourself to fully relax.
Allow yourself to fully settle.
Bring about a feeling of relaxation.
Feel this inner relaxation all throughout your body.
Focus on the body.
Be aware of stillness.
As you focus on the body,
Repeat this three times.
I will relax.
I will relax.
I will relax.
Relaxing deeper now.
Deeper and deeper and deeper still.
Whole body relaxes.
Become aware of the fact that you are practicing Yoga Nidra.
Allow yourself to practice.
Allow yourself to be in the present 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.
The practice now begins.
We begin with a resolve.
A sankalpa.
An intention.
When our minds are fully relaxed,
We are open to suggestion.
A sankalpa is a short and positive statement in the present moment.
We state it three times with full awareness,
Feeling,
And passion.
The sankalpa must be clear.
For example,
I am grateful in every moment.
Or I let go of what does not serve me.
Or I allow abundance in my life.
Once you set your sankalpa,
There's no reason to change it.
Basically,
You're planting a seed in the subconscious mind.
State your sankalpa three times to yourself silently.
Now we come to the rotation of the mind to scan the body.
I'll say a body part,
And you'll bring your full attention and awareness to that body part.
And you'll relax that body part deeply.
You'll relax that body part easily and naturally because you deserve to relax.
Yes,
You do.
Now bring your attention and awareness to your right hand.
Full attention to your right hand,
Your right wrist,
Right forearm,
Right elbow,
Upper right arm,
Right shoulder,
Right armpit,
Right hip,
Right thigh,
Right knee,
Right shin,
Right ankle,
Right foot.
Bring your attention to your left hand.
Full attention to your entire left hand,
Left wrist,
Left forearm,
Left elbow,
Top of the left arm,
Left shoulder,
Left armpit,
Left hip,
Left thigh,
Left knee,
Left shin,
Left ankle,
Left foot.
Bring your attention and awareness to your entire head.
Full attention,
Full awareness to your entire head.
Bring your attention and awareness to your spine.
All the way up and all the way down.
Attention and awareness to your spine.
Attention to your right back and left back.
Bring your attention and awareness to your right chest and left chest.
Whole torso relaxes.
Attention and awareness to your whole torso.
Bring your attention and awareness to your right arm and left arm,
Both arms.
Attention and awareness to your right leg and left leg,
Both legs.
Bring your attention and awareness to your entire body.
Your entire body relaxes.
Entire body relaxes.
Feeling a wave of relaxation all throughout your body.
Whole body settles.
Whole body relaxes.
Deeper and deeper and deeper still.
Deeper and deeper and deeper still.
Fully relaxing,
Fully settling as you breathe,
As you listen to the sound of my voice.
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 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 the object.
Snow-capped mountains,
Warm sunrise,
A sandy beach,
Waves rolling on the sandy beach,
A moonlit night,
A cold bath,
Peacock feather,
Foggy morning,
Cool clear water,
Sun shining overhead,
A candle burning,
Warm sunrise,
Lush forest with tall tall trees,
A sandy beach,
A ship sailing on the sea,
Cool refreshing waterfall,
Relaxing campfire,
A cat stretching,
Path in the woods,
Waves rolling on a sandy beach,
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 in the sky,
Your reflection in the mirror,
A path in the woods,
Waves rolling on a sandy beach,
A cold bath,
The sunset beyond the mountain,
Your reflection in the mirror,
Cool refreshing waterfall,
Stars shining bright in the night,
A candle burning,
Your reflection in the mirror,
Birds flying in the sky,
A baby laughing,
Waves rolling on a sandy beach,
Cold cold bath,
A sandy beach,
A moonlit night,
Peacock feather,
Foggy morning,
Cool clear water,
A candle burning,
A warm sunrise,
Now come back to your body,
Come back to your body,
Come back to your space,
Feel the air on your skin,
Visualize your surroundings,
Coming back to the present moment,
Coming back to your breath,
To your room,
To your space,
The practice of Yoga Nidra is now complete.
You can take as much time as you need right now,
No rush,
Allow yourself to easily and naturally awake from Yoga Nidra.
Have a great rest of your day.
