NSDR ⧸ Yoga Nidra For Deep Rest - Theta 20 Minutes Gil Lont

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,

But 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 facing 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 mind rest there is no movement at all.

Your eyes will remain closed throughout,

So give yourself time to settle,

Give yourself time to relax,

And whenever you are ready,

Close your eyes,

Feel a sense of relaxation in the body,

Noticing your breath,

Observing your body,

And giving yourself permission to relax.

Let's take two breaths,

I will lead you through it,

Let's take a breath in through the nose,

And breathe out through the mouth,

Let go of all the tension,

Close your mind,

Let's inhale deeply through the nose again,

And exhale,

Sigh it out,

Let all the tension go and relax,

Close your mouth,

Let's do it one more time,

Let's take a deep breath in through the nose,

And just exhale out,

Just release all of the tension,

Close your mind and just breathe your natural breath in and out through the nose.

When practicing mind rest,

Completely relax,

It is not a practice in concentration,

Just follow my instructions,

But if you miss a few,

It doesn't matter,

But it is important that you keep on listening to the sound of my voice,

And listen to the suggestions I'm giving.

Mind rest is a scientific method,

It releases the threefold tensions,

Muscular,

Emotional and mental,

During mind rest you are functioning on hearing and awareness,

The only important thing is to follow my voice and breathe.

You will develop a feeling of relaxation,

Just like before falling asleep,

If sleep does come,

Do not try to fight it,

But it is 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.

Do not overanalyze the instructions,

Just follow with total intention and feeling,

If thoughts do come,

Do not worry,

Take a passive approach to the 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,

Tell yourself 3 times silently,

I will relax,

I will relax,

Now become aware that you are practicing mind rest,

Allow yourself to practice,

Allow yourself to be in the moment,

Say to yourself silently,

I am aware I am going to practice mind rest,

I am aware I am going to practice mind rest.

Now,

The practice begins,

We begin with the resolve,

The sankalpa,

An intention when our minds are relaxed,

We are open to other suggestions,

Our subconscious mind is more receptive,

When our conscious mind is more relaxed,

And when we move it to the state we call theta,

We can give a positive suggestion we want to program in our subconscious mind,

We state it 3 times with awareness and feeling,

The wording must be clear,

For example,

My mind is always calm and peaceful,

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 would like to manifest,

I give you some time,

Once you set your sankalpa there is no reason to change it,

Basically you are planting a seed in your subconscious mind,

If you cannot think of anything just use mind for today,

Just say to yourself 3 times,

I am always calm and peaceful in my mind,

I am always calm and peaceful in my mind,

I am always calm and peaceful in my mind,

Or use your personal sankalpa,

Say it 3 times silently to yourself,

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

Bring your awareness,

Bring your awareness to the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pink,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Arm,

Waist,

Hip,

Thigh,

Knee,

Shin,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Bring your awareness to the entire right side,

Awareness of the whole right side,

The whole right side is now completely relaxed,

The whole right middle finger,

Ring finger,

Pink,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Armpit,

Waist,

Hip,

Thigh,

Knee,

Shin,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Awareness of the whole left side,

The whole left side,

The whole left side,

The whole left side is now completely relaxed,

The whole left and right side is completely relaxed,

Now move your awareness to the right buttock,

The left,

The right lowest back,

Left lower back,

Right middle back,

Left middle back,

Right shoulder blade,

Left shoulder blade,

Awareness of the spine,

The whole spine,

Back of the head,

Crown of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The space in between the eyebrows,

Right ear,

Left ear,

Right eye,

Left eye,

Tip of the nose,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Chin,

Throat,

The right side of the chest,

The left side of the chest,

The whole chest,

The upper abdomen,

The middle of the abdomen,

The lower abdomen,

The navel,

Awareness of the whole belly,

The whole belly,

Move with an awareness to the major parts of our body,

Move your awareness to the whole right leg,

The whole right leg,

The whole right leg,

Awareness of the whole left leg,

The whole left leg,

The whole left leg,

Both legs together,

Awareness of the whole right arm,

The whole right arm,

The whole right arm,

The whole left arm,

Awareness of the whole left arm,

The whole left arm,

Both arms together,

Both arms and both legs together,

Awareness of the whole back of the body,

The buttocks and the back,

Awareness of the whole front of the body,

From the belly and the chest,

Awareness of the whole face,

The whole face,

The whole face,

Awareness of the whole body together,

Awareness of the whole body together,

The whole body is now completely relaxed,

The whole body is completely relaxed,

You are completely relaxed.

Now move your awareness back to the breath,

The natural breath,

You notice the inhale to the nose and the exhale to the nose,

Now move your awareness towards the belly,

Notice the belly rises on the inhale and falls on the exhale,

Now let's start to count our breath,

Like this,

When the breath comes in the body,

Mentally,

Silently we count 27,

Belly rising,

27,

Belly falling,

26,

Belly rising,

26,

Belly falling,

25,

Belly rising,

25,

Belly falling,

Continue this practice,

Be very precise,

The moment thoughts enter your mind or you lose the counting,

Don't worry,

Just start over at 27,

The goal is not to get to zero,

The goal is to stay aware,

Continue this practicing,

Noticing the breath,

The counting and the movement of the belly,

Now let go of the breathing,

Let go of the counting and just move your awareness back to the natural breath,

Nothing to do or to control,

Just allow your natural breath to flow.

Now we begin with the part of visualization,

The part of our brain that we use to visualize will help us to deeper,

Don't think about the images too much,

Just allow your imagination to just visualize as clearly as you can,

The colors,

The dimension,

You begin with visualize a white deserted beach,

A white deserted beach,

Clear blue sky,

Clear blue sky,

An endless blue ocean,

An endless blue ocean,

Waves coming in on the beach,

Waves coming in on the beach,

An endless jungle with palm trees,

An endless jungle with palm trees,

A quiet lake,

A quiet lake,

Mountains in the distance,

Mountains in the distance,

A waterfall from a mountain,

A waterfall from a mountain,

A sunrise above the mountain,

A sunrise above the mountain,

White clouds in the sky,

White clouds in the sky,

A sunset,

A sunset in the ocean,

The reflection of the Sun in the ocean,

White birds flying by,

A clear night sky,

A clear night sky with endless stars in the sky.

Now we visualize a campfire on the beach,

A campfire on the beach,

Hear the crackling of the wood,

See the flames,

The colors,

The movement,

Fully visualize this campfire.

Now is the time to repeat your Sankalpa,

Repeat the same sentence you said in the beginning of this practice,

The emphasis is on feeling,

Visualize it,

Say the words and feel it.

Now let go of all of the efforts and bring your awareness back to the body,

Just notice how your body is feeling,

How's your mind and how's the breath.

Sometimes it can happen that we fell asleep or we were restless or we couldn't stay focused,

That is all fine,

The more we practice the better we become.

Now take a deeper breath in,

Start feeling the finger and the toes,

Move your head for a little bit from the left to the right,

Take another breath in and just stretch your body out,

Make yourself nice and long,

And slowly one by one place your right foot on the mat and left and drop your roll your body all the way to the right,

Just remain here for a moment,

Try to keep your eyes closed,

And use your left hand to push yourself up and to come sit in the easy cross-legged position or any position that's comfortable for you or maybe even a cushion,

And then once you're sitting up straight just take a moment to observe how are you feeling now,

How's the mind,

How's the breath,

How's the body.

Be kind to others,

Love yourself,

Live in the now.