Yoga Nidra - Deep Relaxation Technique
by Zoe Campbell
A 24-minute guided Yoga Nidra practice to slow the wavelengths in your mind as you enter a deep relaxation state. The experience often starts with sensing the body to trigger a soothing response. Yoga Nidra calms the nervous system as you enter a state of consciousness between waking and sleeping, like the “going-to-sleep” stage, typically induced by a guided meditation.
Transcript
Lying on your back,
Just make your body comfortable with your hands by your side,
Palms facing upwards.
And just bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of your toes and say in your mind,
OM.
Complete stillness and complete awareness of the whole body.
Say OM.
Continue your awareness of the whole body.
The whole body.
The whole body.
Become aware of the fact that you are going to practice Yoga Nidra.
Say mentally to yourself,
I am aware.
I am going to practice Yoga Nidra.
Repeat this to yourself again.
The practice of Yoga Nidra begins now.
At this moment you should make your resolve.
The resolve will have to be simple.
Try to discover one naturally.
You must develop a resolve to say at this time.
It should be a short positive statement in simple language.
Stated three times with awareness,
Feeling and emphasis.
The resolve you make during Yoga Nidra is bound to come true in your life.
We now begin rotation of consciousness.
Rotation of awareness by taking a trip through the different parts of the body.
As quickly as possible,
The awareness is to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Keep yourself alert but do not concentrate too intensely.
Become aware of the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The right waist.
The right hip.
The right thigh.
The kneecap.
The calf muscle.
The heel.
The sole of the right foot.
The top of the right foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The left waist.
The left hip.
The left thigh.
The kneecap.
The calf muscle.
The ankle.
The foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now go to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The chin.
The throat.
The right side of the chest.
The left side of the chest.
The middle of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
The whole of the back.
Buttocks.
Spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
The whole of the back and front.
Together.
The whole of the head.
The whole body together.
The whole body together.
The whole body together.
The whole body together.
Please do not sleep.
Total awareness.
No sleeping.
No movement.
The whole body on the floor.
Become aware of your body lying on the floor.
Your body is lying on the floor.
See your body lying perfectly still on the floor.
See your body lying perfectly still on the floor.
In this room.
Visualize this image in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural,
Automatic.
The breathing is natural,
Automatic.
The breathing is natural,
Automatic.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
Continue.
Continue.
Complete awareness of the breath.
Now concentrate your awareness on the movement of your breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Go on practicing,
But be sure that you are aware.
Now start counting your breaths backwards from 27 to 1.
Like this.
27 navel rising,
27 navel falling.
26 navel rising,
26 navel falling.
25 navel rising,
25 navel falling.
Now start counting your breaths backwards from 27 to 1.
27 navel falling,
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
Be sure that you don't make a mistake.
If you do,
You must go back to 27 and start again.
With total awareness that you are counting,
Go on counting from 27 to 1.
Keep on with the practice.
No mistakes.
Now stop your counting on the navel breath and shift your attention to the chest.
Please shift to the chest.
Your chest is rising and falling slightly with each and every breath.
Become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 1.
In the same way as before.
27 chest rising,
27 chest falling.
26 chest rising,
26 chest falling.
25 chest rising,
25 chest falling,
And so on.
Again,
Repeat the words and numbers mentally to yourself as you count.
No mistakes.
If you make a mistake,
You must go back to the start again,
To 27.
Continue counting.
27.
28.
29.
30.
Continue counting.
27 to 1.
Keep on with the practice.
Counting and awareness.
Awareness and counting.
Cease your counting of the chest breaths and move your awareness to the throat.
Please move to the throat.
Become aware of your breath moving in and out of the throat.
Become aware of this.
Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before.
Complete awareness of counting and the breath.
Complete awareness of counting and the breath.
No sleeping please.
Just total awareness that you are counting.
Keep on with the practice.
Continue counting your breaths in the throat.
Stop counting now and go to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath and start counting as before.
You know it very well by now.
27 breathing in.
27 breathing out.
27 breathing in.
27 breathing out.
Complete awareness please.
Continue counting.
No mistakes.
Keep on with the practice.
Continue.
Stop your counting and leave your breathing.
We now come to visualization.
A number of different things are happening.
You should try to develop a vision of them on all levels.
Feeling,
Awareness,
Emotion,
Imagination as best you can.
If you are able to find this vision,
Your relaxation is complete for the time being.
And if you are not able to,
Then you should be able to find it.
If you are able to find this vision,
Your relaxation is complete for the time being.
And if you are not able to,
Then you need a little more practice.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Egyptian pyramid.
Egyptian pyramid.
Egyptian pyramid.
Egyptian pyramid.
Torrential rain.
Torrential rain.
Torrential rain.
Snow capped mountains.
Snow capped mountains.
Snow capped mountains.
Snow capped mountains.
Temple at sunrise.
Temple at sunrise.
Temple at sunrise.
Solitary coffin beside a grave.
Solitary coffin beside a grave.
Solitary coffin beside a grave.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
A cross above a church.
A cross above a church.
A cross above a church.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Smiling Buddha.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The restless sea.
The restless sea.
Eternal restless sea.
Eternal restless sea.
Now is the time to repeat your resolve.
Repeat the same resolve that you made at the beginning of the practice.
One and the same.
Do not change it.
Repeat the resolve three times with full awareness and feeling.
Relax all efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body and awareness of the breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the tip of the head to the tips of your toes and say mentally in your mind,
Aum.
Repeat Aum mentally to yourself twice more.
Become aware of the floor and the position of your body lying on the floor.
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time and keep your eyes closed.
Start moving your body and stretching yourself.
Please take a deep breath in and out.
Start moving your body and stretching yourself.
Please take your time.
Do not hurry.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
The practice of yoga nidra is now complete.
Hari Aum Tat Sat.
I hope you enjoyed a yoga nidra class.
If you'd like to know more about the yoga nidra and the yoga ayurveda therapy that we offer at Yoga Works for Over 40s,
Please follow us on our social media channels.
Blessings
