Yoga Nidra For Relaxation And To Feel Home Within Yourself

Get ready for yoga nidra.

Lie down on your back,

On the mat,

On the floor,

Or on the mattress.

Allow your body to fully surrender to the floor,

Or to the mattress.

Rest your hands on the sides,

Bring them a bit apart from your body,

Your palms are faced up,

And allow your feet to flop to the sides.

Let your body become still,

And if you feel like you need to make any adjustment,

This is the time to make the adjustment.

Just make any adjustments so you can stay in this position for a longer period of time.

During the practice of yoga nidra,

You try to remain still during the whole practice.

And if you feel like you need to move during the practice,

Try to minimize the movements,

And make the movements as gentle and slow as possible.

Close your eyes,

And keep your eyes closed during this practice.

You can see yoga nidra as a conscious sleep.

You will go into a deep relaxation,

But you try to stay aware.

Try to stay awake during this whole practice.

You don't need to concentrate or focus too hard,

You just allow your awareness to move in its natural flow.

Just follow the guidance of my voice.

Whatever you will experience during the practice is fully right.

There is no right or wrong,

You just simply observe whatever you are experiencing.

Now become fully calm and still.

Just take a deep conscious breath,

And say to yourself mentally,

I am going to practice yoga nidra.

I will stay awake.

I will not sleep.

The practice of yoga nidra begins now.

To start,

You become aware of the sounds you can hear in the distance.

Simply move your awareness to the sounds outside of your building.

Just notice the vibrations without labeling them,

Without judging.

Simply become aware of the sounds far away.

And then gradually,

You will bring your awareness to the sounds closer to you,

The sounds inside your building,

The sounds within the room.

Slowly come closer and observe the sounds of your body,

Become aware of the sounds of your breath,

And any sounds that you can notice within your body.

Now visualize yourself in the room,

Become aware of the position of your body on the floor,

On the mat,

On the mattress,

And visualize the room you're in.

Visualize the floor,

The walls,

The ceiling.

Observe the stillness of your physical body in the room,

And become aware of the contact points between your body and the surface that you're lying on.

Observe the contact with your heels,

Your calves,

The back of your upper legs,

Your buttocks,

Your back,

The shoulder blades,

The back of your head.

Notice all the contact points between your body and the mattress or the mat.

Now gently become aware of your breath.

Gently observe the natural flow of the inhalation and the exhalation,

Your calm,

Spontaneous,

Effortless breath.

Now it's time to state a positive resolve.

You will repeat mentally to yourself three times the following statement,

I feel home within myself.

You can now repeat the statement three times mentally,

With focus and with determination.

Now let go of the statement of the resolve,

And become aware again of your physical body.

We will make a rotation through your body with your awareness,

And we will start with the right side of your body.

Bring your awareness to your right hand thumb,

Your second finger,

Your third finger,

Fourth finger,

Fifth finger,

The palm of your hand,

The back of your hand,

Your forearm,

Your elbow,

Your upper arm,

Your right armpit,

Your right shoulder,

The right side of your body,

Your left hand,

Your right elbow,

Your right wrist,

Your right waist,

Your right leg,

Your heel,

The soles of your right feet,

The top of your feet,

Your right big toe,

Your second toe,

Third toe,

Fourth toe,

Fifth toe.

Now move to your left side,

And bring your awareness to your left hand thumb,

Your second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of your hand,

The back of your hand,

Your forearm,

Your left elbow,

Your upper arm,

Your left armpit,

Your left shoulder,

The left side of your waist,

Your left buttock,

Your left thigh,

Your knee,

Your lower leg,

Your heel,

The sole of your left foot,

The top of your foot,

Your left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now move to the back of your body,

Bring your awareness to your lower back,

The middle of your back,

The top of your back,

Your right shoulder blade,

Your left shoulder blade,

The back of your neck,

The back of your head.

Now move to the top of your head,

From there we will move to the front of your body,

Your forehead,

Your left eyebrow,

Your right eyebrow,

Your left eye,

Your right eye,

Your nose,

Your left cheek,

Your right cheek,

Your left ear,

Your right ear,

The area of your mouth,

Your lips,

Your tongue,

Your teeth,

Your chin,

Your throat,

The right side of your chest,

The left side of your chest,

Your upper abdomen,

Your lower abdomen,

Your pelvic floor,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your lower abdomen,

Your Now let go of the breath and start to experience the weight of your body,

The heaviness of your body.

Imagine your body is made of bricks,

And it's so heavy that it melts into the earth.

Be aware of the heaviness of your body.

Now experience the lightness of your body.

Your body is light as if it's made of feathers.

Your body is so light that it feels as if you're floating away from the floor.

Be aware of the lightness of your body.

Now experience the cold in the body.

Imagine walking on a cold floor in winter.

Your feet are cold.

You are cold all over your body.

Become aware of the coldness in your body.

Now become aware of the heat in your body.

Imagine yourself walking outside on a sunny day.

You're walking in the full sun,

And it's so hot that your whole body feels warm and hot.

Experience the heat in your body.

Now bring your awareness to the present.

You can bring your awareness to the space behind your eyes,

The dark,

Empty space behind your eyes.

And if you want,

You can focus on the points in between your eyebrows,

As if you're watching a screen.

And on that screen,

Let whatever wants to come up show itself on that screen.

Everything that comes up is just your subconscious trying to release some things that are stored in there that want to be released.

Just observe whatever happens.

Everything you experience is right.

Stay with your awareness,

With the space behind your eyes.

Now it's time to repeat the resolve,

The positive statements that we said in the beginning of the Yoga Nidra practice.

So you can repeat the following resolve three times mentally,

With focus,

Clarity,

And determination.

Repeat to yourself,

I feel home within myself.

Visualize how your resolve is taking shape,

How it's being manifested within your life.

You sense how it feels to feel home within yourself.

How does it feel?

Stay with that feeling for a bit.

Now gradually come back with your awareness to your breath.

Just follow for a moment the natural flow of your inhalation and your exhalation.

Follow the movement of your breath.

Breathing in,

Breathing out.

Slowly become aware of your physical body,

Your physical body lying relaxed and still on the floor or on the mattress.

Feel how the different parts of your body are moving.

Feel how your hands,

Your arms,

And your shoulders,

The back of your head,

The back of your legs,

Your heels.

Become aware of your position in the room.

Visualize the room,

The surface that you're lying on,

The floor,

The walls,

The ceiling.

Become aware of the sounds,

Sounds of your body,

The sounds within the room,

The sounds outside of the room,

Outside the building.

And whenever you feel ready,

Slowly start moving your physical body to one side.

And just for a moment,

Just feel really intimate with your body,

With yourself.

Give yourself a hug and breathe in and out slowly and relax.

And if you want,

You can stay here.

Or if you feel ready,

You can take a seated position,

Push yourself up and sit down for a moment.

And take some time to thank yourself for practicing Yoga Nidra,

For taking this time for yourself to relax,

To let go,

To surrender.

The practice of Yoga Nidra is now finished.

Enjoy the rest of your day.

Thank you.