Yoga Nidra - Deep Relaxation To Fall Asleep

Hello my dears,

Here is Sally and today it's a really special session.

It's about yoga nidra.

So it's all about lying down on your back,

Make it as comfortable as you can have it and take the space so that nobody will interrupt you.

Maybe put the blanket over you,

Make it really comfortable and adjust your body.

The feet are hip width apart.

Your hands are to the left and right side,

The palms are facing up into the sky.

Your back,

Neck and head is in one line.

Make space between your ears and your shoulders and close your eyes.

And before you really relax into it,

Lift your right leg 1 to 2 cm and contract all the muscles.

Exhale,

Release.

The same with the left leg.

Left leg up 1 to 2 cm.

Inhale,

Contract,

Contract,

Exhale,

Release.

Same with both hands.

Make a fist,

Inhale,

Contract,

Contract,

Contract,

Contract.

Open hand still hold it,

Exhale,

Release.

Inhale,

Press your buttocks together,

Contract,

Contract,

Contract,

Contract,

Exhale,

Release.

Inhale,

Make a big,

Big,

Big,

Big,

Big belly.

Hold it,

Hold it,

Hold it,

Exhale,

Release.

Be aware of your head.

Let it move to the left and to the right side until you find your perfect position directly in the middle.

Make a face like your head bitten in a cetarum or lemon and really contract every muscle in your face.

Contract,

Contract,

Contract,

Contract,

Exhale,

Release.

Relax your whole body.

Now you're ready.

And we can start with yoga nidra.

Your whole body is heavy,

Healthy.

Feel your right arm.

Heavy.

Feel your left arm.

Heavy.

Feel your right leg.

Heavy.

Feel your left leg.

Heavy.

Feel your abdominal.

Feel your chest.

Feel your head.

From the head to the toes,

Your whole body is heavy.

And from the feet to the head,

Your whole body is heavy.

You can say to your body that you don't need to move through the whole yoga nidra.

Also,

Your mind can relax.

You don't need to concentrate.

It's not the art of concentration,

Only the awareness stays.

Feel your body.

Feel your breath.

How are you breathing in and out?

In and out.

In and out.

Your mind is peaceful.

And in this state,

It's time to make a sankalpa.

A sankalpa?

It's a decision.

How do you want to be?

Or what do you want to achieve in your life?

If there's nothing coming into your mind,

I have something for you.

If you have your own,

Focus on this.

My body is healthy.

Mentally I'm peaceful.

And emotional blissful.

How does it feel?

What are you seeing?

Without any discomfort.

Be in the best mood you have.

Every body,

Peaceful mind and joyful heart.

Now it's time after our sankalpa to dive deeper to the source of energy.

We want to rotate our energy.

Bring your whole awareness to your right hand.

Right thumb.

Right thumb.

Feel the om vibration.

Right index finger.

Om.

Right middle finger.

Om.

Right ring finger.

Om.

Right pinky finger.

Om.

Palm.

Om.

Right with om.

Right forearm.

Om.

Right elbow.

Om.

Right upper arm.

Om.

Right shoulder and shoulder joint.

Om.

Right chest.

Om.

Right hip and hip joint.

Om.

Right buttock.

Om.

Right thigh.

Om.

Right thigh.

Om.

Right knee.

Om.

Right lower leg.

Om.

Right ankle.

Om.

Right leg.

Om.

Right ankle.

Om.

Right knee.

Om.

Right knee.

Om.

Right sole of the foot.

Om.

Right big toe.

Om.

Second toe.

Om.

Third toe.

Om.

Fourth toe.

Om.

Fifth toe.

Om.

Right arm.

Right leg.

Right hip.

Om.

Feel the right part of your body and compare it to the left one.

Is there any difference?

The right is already more open.

Your prana shakti,

Your life force,

Is activated.

Maybe it's more warm.

Maybe you feel tingling.

Whatever is there,

Be aware of it.

Feel it.

Now it's time to activate the left part of your body.

To synchronize.

Bring your awareness to your left hand.

Left thumb.

Om.

Left index finger.

Om.

Left middle finger.

Om.

Left ring finger.

Om.

Left pinky finger.

Om.

Left palm.

Om.

Left wrist.

Om.

Left forearm.

Om.

Left elbow.

Om.

Left upper arm.

Om.

Left shoulder joint and shoulder.

Om.

Left chest.

Om.

Left hip joint and hip.

Om.

Left buttock.

Om.

Left thigh.

Om.

Left knee.

Om.

Left lower leg.

Om.

Left ankle.

Om.

Left sole of the feet.

Om.

Left big toe.

Om.

Second toe.

Om.

Third toe.

Om.

Fourth toe.

Om.

Fifth toe.

Om.

Left arm.

Left leg.

And left hip.

Om.

Feel the whole left part of your body.

And feel your whole body.

From the toes to the head.

Om.

Crown of the head.

Om.

Forehead.

Om.

Right eye.

Om.

Left eye.

Om.

Right nose.

Om.

Left nose.

Om.

Tip of the nose.

Om.

Upper lip.

Om.

Lower lip.

Om.

Upper teeth.

Om.

Lower teeth.

Om.

Tongue.

Om.

Right cheek.

Om.

Left cheek.

Om.

Right ear.

Om.

Left ear.

Om.

Your whole face.

Om.

Cha.

Om.

Thought.

Om.

Right chest.

Om.

Left chest.

Om.

Center of the chest.

Om.

Upper abdominal.

Om.

Lower abdominal.

Om.

Neighbor.

Om.

Abdominal and chest at once.

Om.

Right arm.

Om.

Left arm.

Om.

Right leg.

Om.

Left leg.

Om.

From the toes to the head.

Om.

And from the head to the toes.

Om.

Feel your whole body.

And be aware of the sensations where you touch the ground.

Uncomfortable or comfortable.

Just be aware of it.

Feel the back of your head.

Om.

Your neck.

Om.

Upper back.

Om.

Middle of your back.

Om.

Lower back.

Om.

Your whole spine.

Om.

Right side of your back.

Om.

Left side of your back.

Om.

Right buttock.

Om.

And right back of your leg.

Om.

Your left buttock.

Om.

And the left back of your leg.

Om.

The back of your right arm.

Om.

And the back of your left arm.

Om.

Feel the whole backside of your body.

Om.

Feel the whole backside of your body.

Om.

Just feel the sensations.

Be aware of how do you feel.

Uncomfortable or comfortable.

Dislike or like.

Everything is okay.

Just be aware of it.

At the end you just feel your prana flow.

From the feet to the head.

And from the head to the feet.

You just feel your energy.

Matter is transformed to energy.

Matter is energy.

You are meditating on the energy level.

Your body is transformed.

Feel the energy of your chest.

Om Prana Hissvaha.

Om Prana Hissvaha.

Om Prana Hissvaha.

Energy is on your chest.

In total harmony.

Be aware of your energy flow from the navel to your root chakra.

Om Prana Hissvaha.

Om Prana Hissvaha.

Om Prana Hissvaha.

Feel your belly from the left to the right.

And from the right to the left side.

Om Samana Hissvaha.

Om Samana Hissvaha.

Om Samana Hissvaha.

Feel your lymph system,

Your legs,

Your arms and your head.

Om Murana Hissvaha.

Om Murana Hissvaha.

Om Murana Hissvaha.

Now feel your whole body from the head to the tip of the toes.

Om Murana Hissvaha.

Om Murana Hissvaha.

Om Murana Hissvaha.

And feel the energy moving down on your back.

Om Murana Hissvaha.

And rising up on your back.

Om Murana Hissvaha.

And feel the energy moving down on your back.

Om Murana Hissvaha.

And in this deep state between conscious and unconscious.

When your thoughts are coming and going.

Between sleeping and awake.

Remind yourself with your San Calpa.

The decision you made at the beginning.

Take your own San Calpa.

All the one I gave you realize your body healthy.

Peaceful mind and joyful heart.

Your body is completely healthy.

Powerful and can hold all the energy you have.

Your mind is crystal clear.

Focused on the truth.

You have the full concentration for your own self transformation.

And your heart is blissful.

Always stay positive.

Find yourself with a healthy body,

Peaceful mind and joyful heart.

Really visualize yourself.

Don't only think about it.

See yourself as a picture in a situation.

How would it look like?

How would it feel?

How would it smell?

Use all your senses.

Be the best of your own vision.

And stick to your San Calpa until it become reality.

Make your dream come true.

And then it's time to come back to finish your San Calpa.

To finish with Yoga Nithra.

Beware of your whole body.

Take your own time.

Beware where you are,

Your place.

And beware of the whole situation around you.

Take a deep inhale and with this fresh energy send it to your fingertips.

To your toes and start to wake them up.

Time to come back.

Thank you for your time and energy.

Thank you for your trust to yourself and to me.

Hopefully,

See you soon.