Yoga Nidra For Deep Relaxation

Welcome to the practice of yoga nidra.

You'll be systematically guided to the state of consciousness between waking and sleeping.

All you need to do is listen to my voice,

Follow the instructions,

And remain awake and aware.

Try to remain as still as possible during the practice.

Now getting ready for the practice of yoga nidra.

Lie flat on your back,

Either on the floor or on the bed.

You can place a blanket over the body to keep the body warm,

Making sure that the body is completely comfortable.

Now allow yourself to fully let go and be present in this moment,

Feeling into your body,

Laying in its position.

Allow the arms to be on either side of the body,

With the palms facing up or slightly curled in.

Let the legs be heavy and the feet naturally falling open.

Allow the chest to be open,

The belly and the abdomen to be relaxed,

Softening the face,

Gently closing the eyes,

Relaxing the lips,

Allowing all the muscles in the face to be soft.

Whole body is relaxing.

Now begin taking three big deep breaths,

Inhaling relaxation into the body,

And exhaling out,

Letting go,

And inhaling presence,

And exhaling everything else.

Inhaling,

Breathing air,

Breathing life into the body,

And exhaling out,

Letting go,

Letting go.

Letting go,

Letting go,

Allowing the body to be heavy,

Feeling the connection the body has with the ground below,

Observing the back of the head and the connection with the ground,

The back of the shoulders,

The whole of the back,

The bottom and the connection with the ground,

Feeling the legs and the feet connected to the ground,

Coming to observe and be aware of the clothing and the connection it has to the body,

Noticing whether the clothing is loose or tight,

Noticing whether the clothing is loose or tight,

Becoming aware of the sensation of the weight and the warmth of the blanket,

If there is one,

On top of the body,

And coming to observe the skin on the exposed parts,

Maybe the feet,

The hands,

The face,

And feeling the subtle sensation of air touching the skin,

And feeling the subtle sensation of air touching the skin,

Bringing the awareness to the air coming in and out of the nostrils with every breath,

Now looking behind the eyes,

Noticing if there are any colors,

Textures,

Patterns,

Bringing the awareness to the ears,

And start to open up and listen to all of the sounds around,

Picking one sound,

Holding it for a moment,

And then releasing it and moving on to the next sound,

Like this,

Scanning around from sound to sound,

Starting with the sounds,

Out of the body,

And then bringing the awareness closer to the sound,

Starting with the sounds outside of the building,

And drawing the awareness closer to the sounds inside of the room,

And then coming in even closer,

Listening to the sounds inside of the body,

The sound of the breath,

The sound of the heartbeat,

Now letting go of all sounds,

And now bringing to mind your personal sinculpa,

Which is a short positive statement of intention,

This is your greatest aim,

Aspiration,

Or goal in life,

It is your deepest heartfelt desire of who you want to become or what you want to manifest,

So take the time now to think about your personal intention,

And creating this heartfelt desire into a short positive statement,

Mentally repeat this statement three times with full focus,

Feeling,

And faith,

Knowing it will manifest with continued use,

Releasing your sinculpa knowing that the seed has been planted,

Now moving into body rotation,

Where your awareness will flow throughout the entire body,

From body part to body part,

When a body part is named mentally repeat it,

Visualize it,

And bring a light awareness to it,

Starting on the right hand side,

Right hand thumb,

And then bringing the awareness to the left hand side,

And bringing awareness to it,

Starting on the right hand side,

Right hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Right side of the waist,

Hip,

Upper leg,

Knee,

Lower leg,

Right ankle,

Heel,

Bottom of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes on the right side,

The whole right side of the body,

Moving now to the left hand side,

Left hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the left hand,

Back of the hand,

Wrist,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the waist,

Upper leg,

Knee,

Lower leg,

Left ankle,

Heel,

Bottom of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes on the left side,

The whole left side of the body,

Moving now to the back of the body,

Back of the heels,

Back of the legs,

The whole of the bottom,

The lower back,

Upper back and shoulders,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Eyebrow center,

Right eye,

Left eye,

Bridge of the nose,

Tip of the nose,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Tongue in the mouth,

Chin,

Jaw,

Throat,

Neck,

Right side of the chest,

Left side of the chest,

The whole of the chest,

The abdomen,

Right hip,

Left hip,

Whole of the right leg,

Whole of the left leg,

Both legs together,

Whole of the right arm,

Whole of the left arm,

Both arms together,

Both arms and both legs together,

The whole entire back of the body,

The whole entire front of the body,

The whole entire body all together,

The whole body,

Feeling the whole body lying in its position,

Letting go of awareness of the body and now moving into breath awareness,

Begin to observe the natural flow of the breath without changing it or altering it anyway,

Simply notice the body breathing in and the body breathing out,

Full awareness on the natural breath,

Being fully aware and conscious of the entire inhale and the entire exhale,

Allow the consciousness to ride the breath like a wave,

Now begin counting the breath backwards from 27,

So inhale 27 and exhale the sound om,

Inhale 26,

Exhale om,

Continue like this counting and watching the breath all the way down to zero and if you miss a breath simply begin again at 27.

.

.

.

Now releasing the breath,

Releasing the count,

Now moving into opposites where you will recall and recreate various sensations,

Start now by creating the experience of feeling heavy,

Imagine and feel that the entire body is heavy,

You felt heaviness before so recreate this feeling now,

Feeling the whole body heavy as if the body is made of lead and can almost leave an imprint on the ground,

Feeling the head is heavy,

The torso and the arms are heavy,

The legs and the feet are heavy,

Experiencing heaviness throughout the whole body,

The whole body is experiencing what it feels like to be heavy,

Now releasing this feeling and creating the opposite sensation,

Imagine now that the whole body is feeling light,

It's as if the body is made of feathers and can almost float off the ground,

The whole body is light,

The head is light,

The torso and the arms are light,

The legs and the feet are light,

The whole body is experiencing what it feels like to be light,

There is lightness flowing through the whole body,

Releasing this sensation,

Start to create a feeling in your body of coolness,

Imagine that the body temperature is cooling down,

The whole body is cool as if just jumping in a cool cold ocean,

The head is cooling down,

The torso and the arms are feeling cool,

The legs and the feet are cool,

The body's temperature is decreasing and is starting to feel very cool,

Feeling a wave of coolness through the whole body,

Releasing this sensation,

Now recreating the experience of feeling warm,

Imagine and feel that the whole body is warm,

The whole body is warming up as if lying under a hot sun on a summer day,

The head is warm,

The torso and the arms are warm,

The legs and the feet are warming up feeling warm and hot,

Feeling that the whole entire body is warm,

Releasing and letting go of all sensations,

And coming now to observe the space of the mind,

Beginning to look behind the eyes,

Imagine that behind the eyes is a black movie screen,

And using your creative visualization powers,

Visualize and imagine the following images,

Red rose,

Red rose,

Vivid orange sunset,

A vivid orange sunset,

Flowing waves of the ocean,

Flowing waves of the ocean,

A vast sunflower field,

A vast sunflower field,

A warm cup of tea by the fireplace,

Warm cup of tea by the fireplace,

A rainbow emerging through the clouds,

A rainbow emerging through the clouds,

Basket of juicy strawberries,

Basket of juicy strawberries,

Snow-capped mountains,

Snow-capped mountains,

Lush rolling hills,

Lush rolling hills,

Birds flying in the blue sky,

Birds flying in the blue sky,

Stars twinkling in the galaxy,

Stars twinkling in the galaxy,

Full moon at night,

Full moon at night,

Steady burning flame of a candle,

Steady burning flame of a candle,

Now releasing and letting go of all images and coming to witness and observe the space of the mind,

Being the witness to whatever comes up.

And now bringing to mind your personal Sankalpa from the beginning,

Short positive statement of intention of your deepest heartfelt desire.

Mentally repeat the Sankalpa three times with full faith,

And releasing and letting go of the Sankalpa.

Start to become aware of the subtle sensation of breath flowing in and out of the nostrils.

Feel the air touching the skin of the face,

Noticing the clothes and the connection to the body,

To your body,

Feeling the weight of your body laying on the ground,

Observing the points of contact that your body has with the ground,

Feeling your entire body laying in its position,

Remembering who you are and where you are.

The practice of Yoga Nidra is now complete.

You can begin wiggling the fingers and the toes to subtly and slowly come back into your body.

When ready,

You can stretch the arms above the head,

Stretching from fingertips to toes,

Bringing life and sensation back into the body,

Bringing the knees toward the chest,

And wrapping the arms around the legs.

And when ready,

Falling over to the right side,

And taking three slow conscious breaths here.

And gently and slowly,

With the eyes closed,

Coming to sit up in a seated position.

Allow the spine to be straight,

And the head gently rests upon the shoulders.

And start to observe and feel what it's like to be in this upright seated position.

Observe what it feels like at the physical level.

What does it feel like to be in your body?

Noticing what it feels like at the mental level.

How is your mind?

And what's it like at the energetic level?

How is your energy or your spirit feeling?

Bringing the hands together at heart center,

Taking a moment of gratitude for showing up,

For practicing Yogunidra,

For creating space and time for yourself to tune inwards,

To slow down,

To rest,

And just allowing whatever your unique experience was to be exactly what it is,

Not making it right or wrong.

The experience you had was exactly what you needed.

Now coming to the space between the eyebrows and imagining there a luminous bright light.

And together we will chant the mantra Aum three times,

Followed by the Shanti mantra,

The chant of peace.

Inhaling slowly and deeply.

Aum Aum Aum Aum Aum Now begin rubbing the palms together to create heat and friction.

When the palms are warmed up,

Placing them above the closed eyes.

Waking up the tired eyes.

And doing this again two more times on your own.

And you can begin rubbing,

Massaging,

Or tapping the body to come back into your physical form.

Thank you for sharing your practice with me,

Allowing me to guide you to this space.

Have a magical,

Beautiful,

Peaceful,

And blissful rest of your day.

Hari Om Tat Sat.