Yoga Nidra For Relaxation

Sleep Meditation 3 Lying down in Shavasana,

Relaxing your whole body,

Your back on the floor or on the bed,

Your palms facing up,

Your arms are 45 degrees away from your body,

Your legs are slightly apart,

Your feet are falling to either side,

Just letting gravity take its course and just allowing your whole body to relax,

Relax,

Relax.

Yoga nidra,

Psychic divine sleep,

Just trying to find a comfortable place,

A position to let your whole body settle and feel grounded.

Letting your body sink into the hands of Mother Earth,

Sinking into the hands of Mother Earth.

Feeling effortless relaxation travelling throughout your body,

Throughout your body.

During this time you will awaken the sense of feeling your body and listening to your body,

Feeling your body and listening to your body.

Become aware of your surroundings,

The floor,

The walls,

The room you're in,

The sounds around you,

The sounds near,

The sounds far.

Give yourself some time to become calm and steady,

Taking a few deep breaths in and out and feeling the calmness spread throughout your body,

Feel the calmness spreading throughout your body.

Allow your bones to become heavy and let your body sink into the hands of Mother Earth,

Sinking into the hands of Mother Earth and relaxing.

This is the time for your positive statement,

Your sankalpa,

Your heart's longing in the present tense as though it is already happening,

Something as simple as,

I am calm,

I am relaxed.

Facing this three times in your mind with the present feeling,

The present emotion,

The present feeling,

The present emotion.

Allowing your awareness to travel through your different body parts,

Keeping your body still,

Just relaxing your body further,

Just feeling each part without moving and just trying to be as still as possible.

Becoming the sensation of calmness,

Peace and tranquility as you stay there and try and remain as still as possible.

Bringing your awareness to your right side,

The right side of your body,

Your right hand,

Your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of your right hand,

The back of your right hand,

Your wrist,

Lower arm,

Elbow,

Upper arm,

Your right shoulder,

The right side of your chest,

The right side of your abdomen,

Your right hip,

Right thigh,

Right knee,

Your right shin,

Right calf muscle,

Right ankle,

Right heel,

Your right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole of your right side,

Feeling the calmness,

Feeling the relaxation,

Feeling the heaviness,

Holding the peace as you let your right side sink into the hands of Mother Earth,

Sinking into the hands of Mother Earth.

Bringing your awareness to your left side,

To your left side,

Your left hand,

Your left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of your left hand,

The back of your left hand,

Your wrist,

Lower arm,

Elbow,

Upper arm,

Your left shoulder,

The left side of your chest,

The left side of your abdomen,

Your left hip,

Left thigh,

Left knee,

Left shin,

Left calf muscle,

Left ankle,

Left heel,

Left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole of your left side,

Feeling heavy,

Calm,

Relaxed,

Allowing that peace to travel throughout your left side,

The calmness travelling throughout your left side as you let it sink into the hands of Mother Earth,

Sinking into the hands of Mother Earth.

Bringing your awareness to the back of your head,

To the crown of your head,

Your forehead,

Your temples,

Relaxing your eyes,

Your eyelids,

The surface of your eyes,

The back of your eyes,

Relaxing your nose,

The tip of your nose and just being aware of your natural breath flowing in and out of your nostrils,

Feeling your mouth,

Being aware of your lips touching each other,

Feeling the sensation within your mouth,

Relaxing your cheeks,

Your ears,

Your jaw,

Your chin,

Your neck,

Your collarbones,

The upper part of your chest,

Relaxing your whole body,

Letting the energy travel throughout your whole body,

Your body as a complete entity as you feel that sensation of harmony,

Calmness,

Peace throughout your whole body.

Feeling the heaviness in your body,

Become aware of the heaviness in your body,

Every single part of your body feeling heavy and sinking into the floor,

Be aware of the heaviness you surrendering to Mother Earth,

Your body being heavy and sinking into the floor.

Feeling the feeling of lightness within you,

Lightness,

A sensation of lightness and weightlessness in all parts of your body,

In all parts of your body,

Your body feeling as light as a feather floating above,

Floating above,

Being aware of the lightness,

The lightness,

Your body being as light as a feather.

Withdraw your mind and concentrate on the space in front of your closed eyes,

The space in front of your closed eyes,

The space we call the Chidakas.

Even before you,

A transparent screen through which you see infinite space,

A space that extends as far as your eyes can see.

Feeling on the dark space and become aware of any phenomena that manifests within it.

Continue your awareness of this space.

Do not become involved.

Practice detachment and awareness only.

Do not become involved,

Practice detachment and awareness only.

Bring your attention to your eyebrow center.

Focus on your attention,

On your eyebrow center.

Become aware of a golden door,

A golden door at your eyebrow center.

Opening the door and walking to the other side of the door.

You see an entrance to a dark cave,

Taking that entrance and walking through.

Deep within the cave you can see a flaming light,

A flaming light,

Going towards the light,

Walking towards the light.

Within the light there is a golden egg,

A golden egg,

Very bright,

Small,

Golden egg,

As small as a mustard seed,

A small golden egg.

Intensify your visualization and see the golden egg within the flaming light,

The golden egg within the flaming light.

Seeing the symbols of yourself,

Big self,

Your little self.

Leaving the flaming light and the golden egg and slowly walking towards the golden door.

Walking to the golden door,

Opening and walking back to the other side.

Bring your awareness to your eyebrow center,

Once again becoming aware of your eyebrow center.

Return to your chadakas,

The dark space in front of your closed eyes,

Your inner space,

The space you see behind your forehead.

Watch the space for any colors or patterns that may emerge,

Any colors or patterns that may emerge.

There should be no effort,

Just awareness of watching the different colors and shapes,

Total awareness of watching with no involvement,

Detachment.

Continue watching the space and become aware of any images,

Any spontaneous thoughts that emerge.

Try to become aware of these.

Try and become aware of these.

Return your awareness to your sankalpa,

To your sankalpa,

The positive statement from the beginning of the session,

Repeating the same in your mind three times with the present feeling,

The present truth.

Become aware of your breathing,

Become aware of your natural breath,

Developing awareness of your nostrils,

Total awareness of your breath through your nostrils.

Continue this for a while,

Continue this for a while.

Change your awareness of your breath to every part of your body.

As you inhale,

Feel the life giving force saturate your whole body.

The life giving force energy saturate your whole body.

Take a long slow deep breath and become aware of your relaxed body,

Become aware of your physical existence.

Developing awareness of your surroundings,

The floor,

The sounds around you.

Begin to externalize by wiggling your toes and fingers,

Stretching your arms above your head,

Stretching your feet,

Bringing your arms back,

Your legs relaxed,

Rubbing your palms together for warming palms,

Placing them on your closed eyes,

Keeping your eyes closed,

Releasing your hands and finding a comfortable place to sleep.