Yoga Nidra For Peace Of Mind

Yoga nidra.

Lie on your back in shavasana,

Corpse posture.

Lie in such a way that your spine is aligned and your feet and arms are at a comfortable distance to your sides.

It is best to have a thin pillow under your head and a shawl or a blanket over your body so you do not become cold.

Please make yourself completely comfortable,

Ensuring that your spine is straight.

Allow your attention to move through your head and face,

Including the top of the head,

Forehead,

Eyebrows,

Eyes,

Cheekbones,

And nostrils.

Be aware of the breath at the nostrils for several breaths.

Allow your attention to go to your mouth,

To your jaws,

And to your chin.

Then also allow your attention to go to the neck and throat,

Shoulders,

Arms,

Elbows,

Wrists,

Hands,

Fingers,

And fingertips.

Exhale now as though you are inhaling from the tips of the fingers up to the shoulders,

Then exhaling back to the fingertips,

And do this several times.

Inhaling from the tips of the fingers up to the shoulders and exhaling back to the fingertips.

Now,

Move your attention from the fingers back through the hands,

Wrists,

Lower arms,

Upper arms,

Shoulders,

Upper back and chest.

Right at the center of the chest,

And exhale and inhale completely several times.

Now bring your awareness to the stomach,

The abdomen,

Lower back,

Hips,

Thighs,

Knees,

Calves,

Ankles,

Feet,

And toes.

Inhale as if your whole body is exhaling,

And inhale as if your whole body is inhaling.

As you exhale,

Let go of all tension,

Worries,

And anxieties.

Exhale as if you are inhaling new energy,

A sense of peace,

And deep relaxation.

Exhale and inhale several times.

Now move your attention from the toes to the feet,

Ankles,

Calves,

Thighs,

Knees,

Hips,

Lower back,

Abdomen,

Stomach,

And chest.

Concentrate at the center of the chest,

And exhale and inhale completely several times.

Now survey the upper back,

The shoulders,

Upper arms,

Lower arms,

Wrists,

Hands,

Fingers,

And fingertips.

Exhale as though you are inhaling from the tips of the fingers up to the shoulders,

And then exhaling back to the fingertips.

Do this several times at your own pace.

Now move your attention from the fingers,

Back through the hands,

Wrists,

Lower arms,

Upper arms,

Shoulders,

Neck,

Throat,

Chin,

Jaws,

Mouth,

And nostrils.

Be aware of the breath at the nostrils for several breaths.

Move your attention to the cheekbones,

Eyes,

Eyebrows,

Forehead,

And the top of the head.

For about one minute,

Allow your attention to be aware of the smooth,

Slow,

Serene flow of the breath.

Let your breath move your body,

And let your mind make a gentle,

Conscious effort to breathe in,

To guide the breath so that it is smooth,

Calm,

Deep,

And without any noise or jerkiness.

Now,

Systematically move your attention through each of these following points.

Forehead,

Throat,

Move your energy to your right shoulder,

Your right elbow,

Right wrist,

Tip of the right thumb,

Tip of the right index finger,

Tip of the right middle finger,

Tip of the right ring finger,

Tip of the right little finger,

Right wrist,

Right elbow,

Right shoulder,

And throat.

And now move your attention through the left shoulder,

Left elbow,

Left wrist,

Tip of the left thumb,

Tip of the left index finger,

Tip of the left middle finger,

Tip of the left ring finger,

Tip of the left little finger,

Left wrist,

Left elbow,

Left shoulder.

And now move your attention through the throat,

Through the space between the breasts,

The right breast,

Space between the breasts,

The left breast,

Space between the breasts,

The navel,

And the lower abdomen.

Now move your attention through the right hip,

The right knee,

The right ankle,

The tip of the right big toe,

Tip of the right second toe,

Tip of the right middle toe,

Tip of the right fourth toe,

Tip of the right little toe,

The right ankle,

The right knee,

The right hip,

And the lower abdomen.

Now move your attention through the left hip,

The left knee,

The left ankle,

Tip of the big left toe,

Tip of the left second toe,

Tip of the left middle toe,

Tip of the left fourth toe,

Tip of the left little toe,

The left ankle,

The left knee,

And the left hip.

Now please move your attention through the lower abdomen,

The navel,

The space between the breasts,

The throat,

And the forehead.

Breathe 10 times as if exhaling from the top of the head down to the toes and as if inhaling from the toes up to the top of the head.

Breathe wishes,

Keep breathing.

Exhale from the top of the head to the ankles and back ten times.

Exhale from the top of the head to the ankles and back ten times.

Exhale and inhale ten times from the top of the head to the knees.

Exhale and inhale ten times from the knees.

Exhale and inhale five times from the top of the head to the perineum located at the base of your spine.

Exhale and inhale five times from the top of the head to the navel.

Exhale and inhale five times from the top of the head to the heart center.

Exhale and inhale five times from the top of the head to the throat.

Exhale and inhale five times from the top of the head to the brain.

Exhale and inhale five times from the top of the head to the bridge between the nostrils.

Exhale and inhale many times between the space between the eyebrows and the bridge between the nostrils.

Exhale and inhale five times from the top of the head to the bridge between the nostrils.

Exhale and inhale five times from the top of the head to the throat.

Exhale and inhale five times from the top of the head to the heart center.

Exhale and inhale five times from the throat to the heart center.

Exhale and inhale five times from the top of the head to the navel.

Exhale and inhale five times from the throat to the throat.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the top of the head to the perineum at the base of the spine.

Exhale and inhale ten times from the top of the head to the knees.

Exhale and inhale five times from the throat to the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale from the top of the head to the ankles and back ten times.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Breathe ten times as if exhaling from the top of the head down to the toes and as if inhaling from the toes up to the top of the head.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Next,

We will enter into yoganidra through the chakras,

Whether you are alert,

Asleep,

Or somewhere in between,

This is still yoganidra and you will receive the full benefits.

Now bring your attention to the space between the eyebrows.

Remain in that space for several breaths or up to a couple of minutes.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Bring your attention to the throat center and visualize a moon there.

We will remain in this space for several minutes.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Exhale and inhale five times from the throat to the navel.

Now allow your awareness to empty completely of any images,

Impressions,

Thoughts,

Sensations or anything at all.

Go deeply now into the stillness and the silence.

We will be remaining in this stillness and silence for some time.

Just relax and allow yourself to go deeper into this peaceful space.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

We will be remaining in this stillness and silence for some time.

You may notice that thoughts,

Impressions and sensations slowly begin to return.

It may be smooth and gradual,

Or there also may be a sudden jolt.

Trust in your body's ability to know,

To feel and to sense exactly what it needs.

When our awareness returns,

It is a natural sign that this session of yoga nidra is completed.

Systematically bring your attention back,

Outward from the stillness and silence.

Through the awareness of the relative quietness of the mind,

The awareness of the smoothness of the breath,

And the stillness of the physical body.

Bring the deep stillness and silence with you as you gently wiggle your fingers and toes.

Ask the cells of your body to remember this feeling of peace,

Of quiet and calm,

And to always carry this energy with you wherever you go.

Gradually begin to move as you wish.

And now slowly you may open your eyes.

After yoga nidra,

You might quietly return to your daily activities,

Or take a few minutes for meditation,

Contemplation or prayer.

You may also want to write down any feelings,

Thoughts or impressions that you may have upon arising.

Thank you for taking this time to go deep within yourself.

Many gifts await us all deep within.

Namaste.

Namaste.

Namaste.

Om Shanti,

Shanti,

Shanti.

Om Shanti,

Shanti,

Shanti.

Om Shanti,

Shanti,

Shanti.

Om Shanti,

Shanti,

Shanti.

Om Shanti,

Shanti,

Shanti.

Om Shanti,

Shanti,

Shanti.

Om Shanti,

Shanti,

Shanti.