Yoga Nidra - Yogic Sleep | Dream Journey: Autumn Forst

Welcome to your practice of yoga nidra.

This practice is especially nice to do in autumn.

You can also practice it at any other time of the year when you are in a phase of renewal or letting go.

Remain undisturbed during your practice and silence your phone.

Lie down on a stable surface with a neutral spine.

Cover yourself with a light cloth or blanket to stay warm during the entire practice.

Lie comfortably on your back.

Make sure your head is aligned with your spine in a neutral position.

Place your arms alongside your body with your palms and fingertips facing up.

Stretch your legs out.

Let your legs fall slightly and gently outwards.

During yoga nidra remain calm and relaxed so that both your body and your mind can relax completely.

However,

If you feel uncomfortable you can always move to change your position.

If you are pregnant,

Lie down in a comfortable side position and support your body with pillows where you need it.

Now allow your eyes to close and keep them closed until the end of this practice.

Use an eyepillow or light scarf for greater comfort.

Yoga Nidra is a dynamic sleep on the threshold between waking and sleeping.

The subconscious and unconscious dimensions are touched involuntarily.

We practice to let go of tension including releasing all emotional and physical tension.

Emotional tension,

Suppressed feelings and emotions are loosened and the emotional structure is calmed down.

Yoga Nidra refreshes the body and the mind.

A gift for your own relaxation and rejuvenation.

To create a peaceful world we must first learn to relax and bring body and mind into harmony.

Stay awake and remain present by listening to the sound of my voice.

I will ask you to direct your attention to different parts of your body.

Stay relaxed,

Be conscious and impartial about everything that happens.

Relax now and become aware of all the sounds that you can hear right now.

Listen to those you can hear with no effort.

First focus on the farthest sounds that you can hear.

Let your hearing and senses radiate outwards.

Listen to distant sounds and follow them for a few moments.

Then move your attention from sound to sound without identifying their source or origin.

Gradually draw your attention to closer sounds.

Sounds outside this building,

Sounds inside this building,

Sounds inside the room.

Without opening your eyes visualize the four walls of this room.

The ceiling,

The floor,

Your body lying on the floor.

Imagine your body lying on the floor.

The position of your body,

Your clothes,

Hair,

Your face.

Feel your body and how your body is supported by the floor.

Feel both heels touching the floor.

Feel your heels firmly on the ground.

Feel the back of your head on the floor.

Shoulder blades and back,

Right hand on the floor,

Left hand,

Right elbow,

Left elbow,

Your bottom on the floor.

Feel your heels on the floor.

Notice your body as it lies on the floor and feel your body supported by the floor.

Notice that your body is relaxing and not moving.

Be aware of your natural breath.

Observe how it flows in and out.

Just let your breath flow naturally without interfering.

The breath moves from the navel to the throat with the inhalation and from the throat to the navel with the exhalation.

Follow the path of breathing and become aware of how the breath sets the whole body in motion.

You can feel particularly well how your belly button rises and falls.

Observe the path of breath between the navel and the throat.

You can use a mantra to deepen your awareness.

Either the mantra OM with every exhalation or the mantra SO HUM.

You can repeat them both silently in your head.

The mantra SO HUM sounds SO when breathing in and HUM when breathing out.

When the breath swells from the navel to the throat,

Say SO softly in your head.

When the breath retreats from the throat to the navel,

Softly say HUM in your head.

SO when breathing in HUM when breathing out.

SO breathing in HUM breathing out.

Stay awake and keep repeating your mantra silently in your head.

You are aware that you are now practicing yoga nidra.

Stay awake throughout the practice and simply follow the instructions.

Yoga nidra is not a concentration.

It is sufficient to listen to the voice and follow the instructions.

If you miss some instructions,

It does not matter.

Just keep listening to the voice.

Now set your sankalpa.

Form a short sentence in the present tense that represents a personal resolution or decision.

With the sankalpa you will change your personality or the direction of your life in a positive way.

The seed that penetrates the conscious mind from the subconscious makes everything in life possible.

Let your resolution now come up in your mind.

Repeat your resolution silently three times with full trust and a firm confidence.

This resolution is like a seed that you plant in well-prepared soil.

What you manifest in this way will realize itself in your life.

We are now beginning a journey of sensory awareness through the body.

You will shift your awareness to different parts of your body as soon as you hear them named.

Please repeat the name of the part of your body silently in your head.

Feel this part of your body but don't move.

You can also imagine letting your breath flow through this part of your body.

We start on the right.

Right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side of chest,

Waist,

Hip,

Thigh,

Knee,

Right lower leg,

Right ankle,

Right heel,

Sole of the foot,

Back of foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole right side.

Now come to the left.

Left thumb,

Left second finger,

Left third finger,

Fourth finger,

Fifth finger,

Palm,

Back of hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Side of chest,

Waist,

Hip,

Thigh,

Left knee,

Lower leg,

Ankle,

Heel,

Left sole of the foot,

Back of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole left side.

Now go to the back of the body.

Right heel,

Left heel,

Right calf,

Left calf,

Right thigh,

Left thigh,

Right buttocks,

Left buttocks,

Lower back,

Middle back,

Upper back,

The entire spine,

Right shoulder blade,

Left shoulder blade,

Neck,

Back of the head,

Top of the head,

The whole back of your body.

Now come to the front.

Forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

The center point between the eyebrows,

The center point between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

The whole nose,

Tip of the nose,

Upper lip,

Lower lip,

Both lips together,

Chin,

The jaw,

Neck,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Right groin,

Left groin,

The pelvic floor,

The whole front of your body,

The whole right leg,

The whole left leg,

Both legs together.

The whole right arm,

The whole left arm,

Both arms together,

The whole back,

The chest,

The whole upper body,

The whole face,

The whole body,

The whole body,

The whole body,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back,

The belly,

The chest,

The whole upper body,

The whole face,

The whole head,

The whole body,

The whole body,

The whole body,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back,

The belly,

The chest,

The whole upper body,

The whole face,

The whole head,

The whole body,

The whole body,

The whole body,

Please stay awake,

Imagine you are walking in a colorful autumn forest,

You are dressed with warm clothes and the air smells fresh and moist.

Your path is covered with crunching brown,

Red and yellow leaves that spread out in front of you like a soft carpet.

The autumn sun shines warm onto your path and the colorful foliage of the forest,

A light,

Mild wind is blowing around your nose.

The trees gently let go of their leaves which fall circling and whirling to the ground.

The trees withdraw their energy and give a part of themselves back to the earth.

The tree conserves its strength in autumn and winter in order to recreate itself in spring.

When we let go,

We create space and strength for our rebirth.

You continue on your colorful autumn path and see the play of colors of the foliage.

Your eyes wander to the forest floor which is now covered with colorful leaves.

It smells slightly musty and damp.

Many leaves have almost transformed back to earth.

During the long nights ahead,

They will wait for their rebirth.

The forest floor becomes heavy and dense while the trees become lighter and lighter.

A breeze shakes a tree which sheds its red and brown leaves.

Autumn is the time to retreat and letting go.

The giving up of what we no longer want or cannot carry and nourish over the winter.

Remember your resolution,

Your sankalpa.

Repeat your resolution three times,

Silently,

Full of trust and with confidence.

Now feel your breath.

Feel your breath flowing in and out of your nostrils.

Maintain awareness of your breath while developing your awareness of your physical body.

Your body is relaxed and lying on the floor.

Feel your skin and clothes.

Feel the pillow and blanket touching you.

Enjoy the heaviness of your body resting on the floor and direct your awareness to all parts of your body that touch the floor.

The back of the heels,

Thighs,

Buttocks,

Shoulder blades,

Arms,

Hands and head.

Feel whether something has risen into your consciousness during this practice that you would like to write down or think about a little longer.

Maybe something has dissolved or cleared up.

An idea has risen or a new point of view has come up.

Stay for a moment with your eyes still closed.

Visualize the space around you.

Imagine where you are in the room and what other objects are around you.

Stay calm until you feel ready to move.

Then begin by slowly moving your hands and feet,

Reaching and stretching.

Then open your eyes.

Enjoy your refreshed and awake state.

Sit and slowly sit up.

The practice of yoga nidra is now complete.