Long Yoga Nidra For Relaxation

Today we are going to practice Yoga Nidra,

Also known as Yogic Sleep.

Yoga Nidra is a state of consciousness between awake and asleep.

Yoga Nidra is a state where your body is completely at rest and your mind is conscious.

During this meditation practice,

You may start to fall asleep.

If that happens,

Just focus on the sound of my voice.

Do not worry or become agitated if you do not hear everything I say.

It is natural to flow in and out of conscious hearing.

The deepest part of you,

Your core self,

Your soul,

Is always listening.

Whatever you experience today,

This practice will still work.

There is no way to do this wrong.

To practice Yoga Nidra,

We will find ourselves lying down.

Let your body begin to sink into the mat.

Get comfortable.

Lift and move a little to let your body settle deeper.

Be comforted that at this time,

Everything is okay.

Let your feet fall out,

Your palms face the sky.

Nothing else matters right now.

Everything is okay.

Nowhere to go and nothing to do.

You are here to simply feel your body and listen.

You're in a safe environment,

Protected space,

A held space.

Come into your stillness now and remain still for deep rest and deep nourishment will come.

We will begin Yoga Nidra now.

In Yoga Nidra,

We create a sankalpa or an intention or affirmation based on your heart's longing,

A positive statement in the present tense as though it's already happening.

Go deep inside now.

Deep inside to notice your deepest longing.

What does your heart desire?

This will be your sankalpa.

An example of a sankalpa would be,

I flow through life with ease and peace.

I am relaxed.

Now come up with your own sankalpa stated in the present tense.

Say it to yourself three times.

We will begin with pranayama or breath work.

During this time,

I will explain to you how to breathe and then I will mostly be silent,

Giving you the time you need to complete this exercise.

We're going to begin by breathing in,

Pushing our belly out while mentally saying the number 40 in your head,

Then exhaling,

Mentally saying the number 39.

Inhale,

Push your belly out,

Say 38.

Exhale,

Belly pulls in,

37.

Continue on your own now,

Counting and breathing backwards all the way down to one.

Exhale,

Push your belly out,

Say 38.

Exhale,

Belly pulls in,

37.

There's no need to rush.

Exhale,

Push your belly out,

Say 38.

Exhale,

Push your belly out,

Say 38.

Exhale,

Push your belly out,

Say 38.

Don't get frustrated if you miss the number.

Inhale,

Push your belly out,

Say 38.

Be friendly to your mind if it wants to fall asleep or forgets to count.

Inhale,

Push your belly out,

Say 38.

If you get to one,

Begin again at 40.

Inhaling on 40,

Exhaling on 39.

If you need to take a break,

Do so.

Begin counting again the next time you hear my voice.

Exhale,

Push your belly out,

Say 38.

Exhale,

Push your belly out,

Say 38.

Take your time with your inhales and exhales.

Exhale,

Push your belly out,

Say 38.

Whatever number and breath you're at,

Find your natural breath.

Notice any thoughts,

Memories,

Or images that have arisen.

Do not judge whatever comes up for you.

Whatever comes to mind,

Just acknowledge it.

Pause and let it go.

We are now going to begin the rotation of consciousness.

I will tell you to become aware of a body part.

Bring your attention to that body part when I say.

Bring your breath,

Feel the body part,

Or just repeat the body part's name.

Any way you choose to bring attention to that part.

Bring your awareness to your right thumb,

Bring your awareness to your right second finger.

Bring your awareness to your right third finger,

Bring your awareness to your right fourth finger.

Bring your awareness to your right pinky.

Bring your awareness to your right wrist.

Bring your awareness to your right forearm.

Bring your awareness to your right elbow.

Bring your awareness to your right bicep.

Bring your awareness to your right shoulder.

Bring your awareness to your right chest.

Bring your awareness to your right abdomen.

Bring your awareness to your right hip.

Bring your awareness to your right thigh.

Bring your awareness to your right knee.

Bring your awareness to your right shin.

Bring your awareness to your right ankle.

Bring your awareness to the right top of your foot.

Bring your awareness to the right bottom of your foot.

Bring your awareness to your right heel.

Bring your awareness to the right pad of your foot.

Bring your awareness to your right big toe.

Bring your awareness to your right second toe.

Bring your awareness to your right third toe.

Bring your awareness to your right fourth toe.

Bring your awareness to your right pinky toe.

Bring your awareness to the entire right side of your body.

Bring your awareness to the entire right side of your body.

Bring your awareness to the entire right side of your body.

Bring your awareness to your left thumb.

Bring your awareness to your left second finger.

Bring your awareness to your left third finger.

Bring your awareness to your left fourth finger.

Bring your awareness to your left pinky finger.

Bring your awareness to your left wrist.

Bring your awareness to your left forearm.

Bring your awareness to your left elbow.

Bring your awareness to your left bicep.

Bring your awareness to your left shoulder.

Bring your awareness to your left chest.

Bring your awareness to your left abdomen.

Bring your awareness to your left hip.

Bring your awareness to your left thigh.

Bring your awareness to your left knee.

Bring your awareness to your left shin.

Bring your awareness to your left ankle.

Bring your awareness to the left bottom of your foot.

Bring your awareness to the left heel of your foot.

Bring your awareness to the left pad of your foot.

Bring your awareness to the left top of your foot.

Bring your awareness to your left big toe.

Bring your awareness to your left second toe.

Bring your awareness to your left third toe.

Bring your awareness to your left fourth toe.

Bring your awareness to your left pinky toe.

Bring your awareness to your left side of your body.

Bring your awareness to the left side of your body.

Bring your awareness to the left side of your body.

Bring your awareness to your whole body.

Bring your awareness to your whole body.

Bring your awareness to your whole body.

Bring your awareness to your whole body.

Bring your awareness to your whole body.

Bring your awareness to your right eye.

Bring your awareness to your left eye.

Bring your awareness to your right cheek.

Bring your awareness to your left cheek.

Bring your awareness to your right ear.

Bring your awareness to your left ear.

Bring your awareness to your right eyebrow.

Bring your awareness to your left eyebrow.

Bring your awareness to your chin.

Bring your awareness to your nose.

Bring your awareness to the spot in between your eyebrows,

Your third eye center.

Bring your awareness to the crown top of your head.

Bring your awareness to the base of your neck.

Bring your awareness to the front of your neck.

Bring your awareness to your entire head.

Bring your awareness to your entire head.

Bring your awareness to your entire head.

Bring your awareness to your inn.

Bring your awareness to your entire body from top of your head to the tippy toes of your feet.

Bring the awareness to your entire body.

Bring your awareness to your entire body.

Bring your awareness to your entire body.

Now come back to the sankalpa,

The affirmation you found in the beginning of this yoga nidra practice.

Repeat it again to yourself three times.

Think of all the people in the world that you love and imagine sending them a bright golden light that you have pouring through your heart and throughout your body.

Your family,

Your friends,

Your co-workers,

Everyone you know receive this light.

Now think of all the people in the world who could use some extra light in their lives and send it to them now.

Now imagine all of the world sending their own light back to you while you send it to them.

It is so bright.

The light moves all around your body.

Begin to find your breath.

Feel your belly pushing out.

Feel that light moving in and out as you inhale and exhale.

You are a wonderful,

Special soul and the world needs all of your light.

Begin to let the sounds of the room enter.

Find movement in your fingers and your toes.

Begin to stretch your arms above your head.

Do whatever your body is asking of you.

When you are ready,

Slowly roll to your right side,

Placing your cheek on your bicep.

Hold yourself a moment here.

Push yourself up to a comfortable seat and bring your hands to your heart center.

Thank yourself for spending time on your own well-being.

Thank yourself for practicing yoga nidra.

Thank yourself for giving you the rest your body needs,

The rest your soul needs,

The rest your mind needs.

Bring your thumb knuckles to your third eye center of your forehead,

The home of your intuition.

Together,

We bow and say,

Namaste.

Thank you for practicing yoga nidra with me.