Yoga Nidra For A Calm Mind

In these stressful times, a calm mind is key to high ojas and low ama. Relax and let go. Give yourself 30 minutes to drop into this sleep-based meditation practice where you can tap into deeper layers of your consciousness.

Transcript

Welcome to the Ayurvedic Woman podcast,

Cultivating the feminine divine through Ayurveda,

Yoga,

Spirituality,

And activism.

Jai Bhagwan,

Everybody.

Welcome to the Ayurvedic Woman.

I'm your host,

Dr.

Satyavani Gayatri,

And I'm really happy that you're here.

Today we are going to be doing a yoga knee draft.

So find a comfortable place to lie down on your back,

On the floor,

Or another flat surface.

Perhaps you'd like to put a bolster or some height underneath,

And maybe some padding pillow underneath the head.

Take a moment to cover yourself with a blanket.

Your body temperature will indeed drop and becomes supremely comfortable.

And when you're ready,

Close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Relax,

Trust,

And let go.

Breathe in fully and exhale with a deep sigh.

And again,

Breathe in fully and exhale with a deep sigh.

And let go even more.

Feel a deep sense of contentment and peace in your heart.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Those with cardiac disease,

Hypertension,

Glaucoma should use caution.

If you have any undue pressure in the head for any reason,

It's important that you breathe normally as you tense the body.

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms,

And fists.

Tighten,

Tighten even more.

Now let go.

Relax.

On your next exhale,

Relax even more.

Let go.

Observe and feel the flow of energy in your arms.

This time as you inhale,

Deliberately induce stiffness and tension in the hips,

Legs,

And feet.

Tighten,

Tighten.

Hold,

Hold,

And let go.

Let go completely.

Relax.

Observe the flow of energy in your legs.

This time,

Tighten and tense the entire body as you inhale.

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Buttocks.

Tighten,

Tighten.

Hold,

Hold.

Now let go.

Relax.

On your next exhalation,

Let go even more.

Observe and feel the energy extending to all the muscles,

Nerves,

And cells of your entire body.

Let your whole body melt into the floor.

Let your body go limp like a ragdoll.

Relax even more.

Release any holding anywhere.

As we enter this next phase of yoga nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you are able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and not mentally.

Allow any disturbances,

External or internal,

To draw you more deeply with it.

In yoga nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness and peace in the third eye.

Now your consciousness is in direct communion with your energy body.

Now follow my guidance as we begin the relaxation breath.

Breathing in deeply,

Fill your lungs from the bottom to the top as if you are filling a water bottle.

As you breathe out,

Empty your lungs from the top to the bottom.

Let your breath be slow and steady.

Observe the movement of your abdomen and chest.

Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.

Let this feeling extend to every part of your body.

Let this entire process of breathing be the vehicle for deepening your relaxation.

Now redirect your full attention to your breath.

Create no struggle around breathing.

Use the breath to release any tensions.

Slowly deepen your inhalations and exhalations.

Let the exhalation be longer than the inhalation.

Let the flow of your breath be steady and uniform as much as possible.

Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.

With each breath out,

Release any tension held in your body and anticipations in your mind.

Let go.

With each breath in,

Fill every nerve and cell with pulsating,

Healing energy.

Breathing out,

Let go of holding anywhere in your body.

Let go even more.

With the next breath,

Visualize your body renewed and revitalized with new life.

Empty your body and mind and enter deeper levels of stillness and silence.

Now breathe normally and be still.

Give your total attention to the pulsating energy field felt in the form of sensations in your body.

Observe how your attention feeds the expansion of the pulsating energy field.

Energy follows attention.

Feel all the tension in your mind and tightness in your muscles melt away.

Let all the tension simply melt,

Drain away and dissolve in the expanding energy field.

Bring your attention to your eyebrow center.

Visualize your deep connection to the original source of life force,

The life energy that sustains your life and is an extension of your soul.

Drop into that silent space where all doing stops.

Enter an effortless state of being.

Follow my guidance as we move through different parts of the body.

Let your attention rest on each body part as I name it without comment or judgment.

All 10 toes,

Both ankles,

Both knees,

Pelvis,

Chest,

Shoulders.

Arms,

Throat,

Chin,

Face,

Head,

Chest.

Face,

Head,

Back of head,

Shoulder blades,

Back,

Buttocks.

Calves,

Heels,

Soles of the feet.

Notice the whole body from the top of the head to the tips of the toes.

Feel the whole body contained in vast spacious awareness.

Bring your attention to a constricted or dense part of the body.

Though you may not consciously recognize the cause of this feeling,

The innate intelligence of your body knows how to resolve it.

Breathe into this area.

Make space for it.

Give it room to move,

Loosen,

Disperse.

Dissolving,

Lightening.

The body releasing whatever it no longer needs.

Now sense the body's healing energy streaming towards this area as if it were attracting it like a magnet.

Watch this part of your body returning to wholeness,

Vitality,

As it is surrounded by this healing light.

With each inhalation,

Begin to sense the body as more energy than density until the whole body is feeling pulsating,

Tingling energy field.

Any emotions,

Thoughts,

And fears that may have contributed to the imbalance can now be released and resolved.

See and feel the whole body healed and whole.

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

In this domain of integration,

You are witness of all that is happening but doing nothing to make it happen.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of presence.

Feel it.

Experience it.

Be it.

Hand over all fear,

Apprehension,

And anxiety about all that you want to change,

Control,

And manage.

Let go of all doing.

Replace it with trust and faith in a higher power.

Let your mind merge and melt into the presence and enter the sanctuary of silence.

Remain empty and free from all doing.

Feel yourself as time transcending presence right now.

BEfet OroWolf Allow your entire self to respond spontaneously and effortlessly to what I say.

I return to the innate wisdom of my body to heal itself.

I remain in restful awareness.

I am linked to the self-healing cosmic power of prana,

Restoring my health and well-being.

I let the radiant light of love melt and disperse the energy blocks in my body and mind,

And I replace them with total acceptance and forgiveness.

Establish yourself firmly in faith and trust to receive the grace,

Protection,

And guidance of the higher self within you.

The more often you go to your source,

The easier it will be to return there,

And longer you can stay there.

Feel the presence of your own spiritual guides surrounding you and blessing you.

Accept their blessing in grace,

Embody it,

And spread it wherever you go.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

If you have an area that you feel needs healing,

Physical,

Mental,

Or emotional,

Allow this light and love to flow into that area now.

Now begin to become aware of the rising and falling of the breath.

Slowly feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the floor,

The quality of the air as it touches the skin.

Gradually,

You can move as if you are waking from a restful sleep.

Bend your knees and pull them closer to your chest.

Rock sideways gently.

Take your time.

Do not hurry.

Then turn onto your right side and curl into a fetal position.

Feel the safety,

Comfort,

And protection of the room of existence.

Now you can gradually move and begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience.

Regardless of what you consciously recognize that has or has not changed,

Know that something deep within has shifted to connect you with your intention.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is.

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes.

Reviews

such a deep, deep relaxation. so helpful for my concussion. thank you.

This meditation has helped me sleep so much better. I am so thankful🙏🏼✨