Renew & Restore With Yoga Nidra

Namaste.

Hello.

Today I'm going to practice with you a yoga nidra.

Yoga nidra is the yoga of the sleep.

But you're not fully sleeping,

You're just resting.

You let the body at ease,

You let the body rest on the ground.

It's the best to lay yourself,

To place yourself on a yoga mat or even on another mat which is a little bit softer.

In yoga nidra you don't have to do much,

You just have to listen to my instructions.

Ten minutes of yoga nidra replaces about one hour of sleep.

So today we do about something around twenty minutes.

So if you need two hours more sleep,

Then you're fine.

Also I recommend that you do a yoga nidra when you're tired,

When you're exhausted,

When you come home from work and you want to go out again or you have been exhausted already all morning and after the lunch you feel very tired.

So just do ten minutes of lying down and do a short yoga nidra.

It can really do the magic trick to get you back to your energy and to your core strength and vitality.

So please lie down and then close your eyes.

But you're sure you relax your body fully,

You can tighten the body first for one moment and then let go everything again.

Good,

Perfect.

Make sure you lie comfortably.

Maybe you still want to change something now,

Then do that so please.

And then one part of yoga nidra is also to set a sankalpa.

Sankalpa means an intention.

So now when you lie down,

Choose the right sankalpa for your present situation.

This can be something you want to grow in,

Say I want to grow in patience and compassion,

In loving kindness.

Or you can also choose something that you want to let go of.

Old ideas,

Old patterns,

Bad habits.

So choose the right sankalpa for you now.

Maybe you want to ask your higher self for that.

What shall I choose as my sankalpa?

And then I want you to bring your focus to the noises you can perceive outside of your space.

And then bring your awareness to the noises you can perceive within your building or your flat or your room.

And then bring your awareness to the noises that you can perceive within your body.

The flow of the blood,

The noise or the sound of the breathing or the digestion.

And then from now on try to let the body completely where it is now.

Try not to move the body anymore.

But release the body fully from your mind.

And the mind stays awake.

However,

If sleep really overcomes you,

Then you need some sleep.

And then allow the sleep to happen.

When you're more experienced in yoga nidra,

You can always stay awake.

You can always stay present with every word I say.

So we need to practice a few times to get there.

And bring your awareness to the right hand.

Bring your consciousness to the right arm.

Bring your awareness to the right shoulder.

Move your consciousness to the right side of the upper body.

Then to the right hip.

Bring your consciousness to the right leg and the right foot.

Move your awareness to the left hand,

To the left arm,

To the left shoulder,

The left side of the body,

The upper body.

Bring your consciousness to the left hip,

To the left leg,

And to the left foot.

And bring your consciousness to the right thumb,

To the index finger,

To the middle finger.

Bring your awareness to the ring finger,

And then to the little finger.

Bring your awareness to the center of your palm,

And to the back of your hand.

Move your consciousness to the right wrist,

Then to the forearm,

To your elbow,

To your upper arm,

And to the right armpit.

Move your awareness to the right chest,

The right side of the ribs,

The groin,

And the right hip.

Bring your consciousness to the thigh,

To the right knee,

To the lower leg,

To the right ankle,

To the top of your foot.

Bring your awareness to the little toe,

The second little toe.

Move your consciousness to the middle toe of the right foot,

The second big toe,

And then to the right big toe.

Bring your awareness to the right sole of the foot.

Remember your sankalpa,

Your intention.

Say it silently for yourself,

Repeat it.

Your body is at rest,

Your mind is awake.

Then bring your awareness to the left thumb,

Index finger,

The middle finger,

The ring finger,

And the little finger.

Move your consciousness to the center of your palm,

To the back of your hand,

To the left wrist.

Bring your awareness to the forearm,

To your elbow,

To your upper arm,

To the left armpit.

Move your consciousness to the left chest,

The left side of the ribs,

The left groin,

And then to the hip.

Bring your awareness to the upper leg,

To your left knee,

To the lower leg,

And then to your ankle.

Bring your consciousness to the top side of your foot,

To the little toe,

To the second little toe,

To the third little toe.

Bring your awareness to the second big toe,

And then to the left big toe.

Move your consciousness to the left sole of the foot.

Remember your sankalpa,

And repeat it silently for yourself.

So you can expand its purpose.

Your body is at rest,

Your mind is awake.

Then bring your awareness to the tip of the right thumb,

To the tip of the index finger,

To the tip of the middle finger.

Bring your consciousness to the tip of the ring finger,

And to the tip of the little finger.

Move your awareness to the center of your palm,

And then to the center of the top side of your right hand.

Bring your consciousness to the center of your wrist,

And then to your forearm.

Bring your consciousness to the center of your elbow,

And then to the upper arm.

Bring your awareness to the center of your armpit,

And then to the center of your chest,

Your right side.

Bring your consciousness to the right side of your ribs,

To your groin.

Move your awareness to the center of your right hip,

To your upper leg,

To the center of your right knee.

Bring your awareness to your lower leg,

And then to the center of your right ankle.

Bring your awareness to the center of the top side of your foot,

To the little toe,

To the tip of the little toe,

Tip of the second little toe,

To the tip of the middle toe of the right foot.

Move your consciousness to the second big toe,

And to the tip of the right big toe.

Bring your awareness to the right sole of the foot,

And remember your sankalpa.

Repeat it silently for yourself.

Your body is at rest,

Your mind is alert.

Move your consciousness to the tip of your left thumb,

Tip of your index finger,

To the tip of your middle finger.

Move your awareness to the tip of your ring finger,

And then to the tip of your little finger of the left hand.

Bring your consciousness to the center of the left palm,

And from there to the center of the top side of your left hand.

Move your awareness to the center of the left wrist,

Your lower arm,

Forearm.

Move your awareness to the left elbow,

And then to the upper arm.

Bring your awareness to the left armpit,

To its center,

And then to the center of the left chest.

Bring your awareness to the left side of the ribs,

To the groin,

And then to the center of the left hip.

Move your awareness to your upper leg,

To the center of your left knee,

To your lower leg,

To the center of the left ankle,

And from there to the top side of your left foot.

Bring your awareness to the little toe,

To the tip of the little toe,

And then to the tip of the second little toe.

Move your consciousness to the tip of the middle toe of the left foot.

Bring your awareness to the second big toe,

And then to the tip of the left big toe.

Move your consciousness to the left sole of the foot.

Remember your sangalpa.

And say it silently for yourself,

Telling it to all yourselves,

So they can store and record a new message.

Your body is at rest,

Your mind is awake.

Bring your awareness to both soles of the feet,

To both heels,

Backside of the calf muscle,

Backside of both knees.

Move your awareness to the backside of your upper leg.

Bring your consciousness to both buttocks,

Then to your sacrum.

Move your consciousness to your lower back,

The middle back.

Bring your awareness to the upper back.

Move your consciousness to both shoulder blades,

And from there to the backside of your neck.

Bring your awareness to the back of the neck,

To the transition into your skull.

And to the backside of your skull,

Your head.

Move your consciousness up to the crown of your head,

And to the point between the crown of your head and the center of your forehead.

Bring your awareness to the third eye,

Between the eyebrows and two centimeters up.

Move your consciousness to a point just below your eyes,

To a point below your nose,

Between your nose and your upper lip.

Move your awareness to a point between your lower lip and your chin.

Bring your awareness to the front side of your neck,

And from there move your consciousness to the center of your heart,

Of your spiritual heart.

Bring your consciousness to your navel,

And then to a point between your navel and your pubic bone.

Bring your awareness to the center of your pelvic floor,

Down to both soles of the feet.

Remember your sankalpa,

Repeat it silently for yourself.

You let the body rest,

Your mind is alert.

Move the focus back up to the pelvic floor,

And then back into your heart.

Rest for a moment in your own heart,

In your own true form.

Swarupa.

Your own true form.

And feel.

Satan.

And gently move your awareness to your breathing.

Start breathing deeper.

Massaging your body from the inside.

Feeling the expansion of your lungs.

Your rib cage.

And then gently start to move the fingers and the toes.

Gently coming back into the body with your awareness.

And then start stretching yourself out.

Leave yourself a little bit of time.

And even stay lying.

Giving time to come back into this realm.

Becoming aware of what is around you.

And then if you want you can already sit up.

And then chant with me,

Final om,

To close this session.

Take a deep breath in.

Om.

Namaste.

Thank you for practicing with me at Yoga Nitra.