Yoga Nidra: Practice For Healing And Relaxation

Please get ready for the practice of yoga nidra lying down on your back.

Make sure there's no noise around you that your phone is off.

And find your comfortable position in shavasana or the corpse pose.

With your body straight,

Legs wide apart,

Arms are away from the body and palms are facing up.

Adjust your body slightly more.

Adjust your position.

Adjust your clothes.

Make sure you're warm enough.

Place a pillow underneath your knees or the lower back.

Make any adjustments so that you can be 100% comfortable for the whole practice.

During yoga nidra there should not be any physical movement.

And once you find your position,

Close your eyes and keep them closed until I'm going to tell you to open them.

Take a deep breath and as you exhale,

Feel the tiredness and worries of the day flows out from your body,

From your mind.

Develop the feeling of deep body relaxation.

Develop the feeling of relaxation,

Imagining yourself just before you fall asleep.

And when relaxation comes,

Also sleep my rise.

But you will try to keep yourself completely awake.

This is very important to fully benefit of yoga nidra.

Maybe make the resolution to yourself saying I am practicing yoga nidra,

I will not fall asleep.

I will remain awake throughout the practice.

During yoga nidra you are functioning on the levels of hearing and awareness.

So you're not going to make any movement.

You will just focus on my voice and on the distraction that you're going to hear.

Don't try to intellectualize or analyze distractions as this will disturb your mental relaxation.

Simply follow my voice with total attention and feeling.

If any thoughts disturb you,

Don't worry,

Just continue the practice coming back to my voice and to your breath.

Allow yourself to become calm and steady.

Bring a feeling of inner relaxation in the whole body.

Concentrate on the body and become aware of the importance of complete stillness.

Develop your awareness of the body from the top of the head to the tip of the toes.

From the tip of the toes to the top of the head and mentally repeat the mantra of complete stillness and complete awareness of the whole body and again chant AUM.

Continue your awareness of the whole body,

The whole body,

The whole body.

Become aware of the fact that you are going to practice yoga nidra and say mentally to yourself,

I am aware,

I am going to practice yoga nidra,

I am aware,

I am going to practice yoga nidra and repeat this one more time to yourself.

The practice of yoga nidra begins.

At this moment you should make your sankalpa or resolve.

A resolve will be a very short and simple sentence.

So you must develop a resolve to say at this time.

Your resolve is a positive statement at present end in your native language and state your sankalpa repeated for three times with awareness,

Feeling and empathy.

The resolve you make during yoga nidra is like a seed bound to come true in your life,

To manifest in your future.

We now begin the rotation of consciousness and awareness by taking a trip through the different parts of your body.

As quickly as possible the awareness will move from part to part.

Repeat the part in your mind and simultaneously become aware of that part of the body.

Keep yourself alert but do not concentrate too intensely.

Become aware of your right hand.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand.

Become aware of your palm.

Back of the hand,

The wrist,

Lower arm,

The elbow,

Upper arm,

The shoulder,

The armpit,

The right waist,

Right hip,

Right thigh,

The kneecap,

Calf muscle,

Ankle,

Right heel,

Sole of the right foot,

Top of the right foot,

Big right toe,

Second toe,

Third toe,

First toe,

Fifth toe.

Become aware of your left side.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the left hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left waist,

Left hip,

Left thigh,

Left kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now move your awareness to the back.

Become aware of the right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

Spine,

Hold back together.

And now go to the front of your body,

The top of the head,

Forehead,

Both sides of the head,

The right eyebrow,

Left eyebrow,

The space between the eyebrows,

The right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

The tip of the nose,

The left nostril,

Right nostril,

The upper lip,

Lower lip,

The chin,

Throat,

Right chest,

Left chest,

Middle of the chest,

The navel,

The abdomen,

The whole right leg,

The whole left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole of the back,

Buttocks,

Spine,

Shoulder blades,

The whole of the front,

Abdomen,

Chest,

The whole of the back and front together,

The whole of the head,

The whole body together,

The whole body,

The whole body.

Stay awake,

Aware and alert.

Total awareness,

No sleeping,

No movement.

The whole body on the floor.

Become aware of your body lying on the floor.

Your body is lying on the floor.

See your body lying perfectly still on the floor into this room and visualize this image into your mind.

Become aware of your breath.

Feel the flow of your breath in and out of the lungs,

Of the nostrils.

Don't try to change the rhythm.

The breathing is natural,

Without effort.

You're not doing it,

Just naturally occurs.

Maintain awareness of your breath,

Complete,

Continual awareness of breath.

Now bring your awareness on the movement of your navel area.

Concentrate on the movement of your abdomen.

Your navel is rising and falling slightly with every breath.

With each and every breath,

It expands and contracts.

Concentrate on this movement,

Some chronization with your breath.

Go on practicing,

But be sure that you are aware,

Awake and alert.

And now start counting your breath backwards from 27 to 1.

So you will count 27 navel rising,

27 navel falling,

26 rising,

26 falling,

25 rising,

25 falling and so on.

Say the words and numbers mentally to yourself as you count your breath.

Be sure that you don't make a mistake.

If you do,

You just go back to 27 and start over again.

With total awareness that you are counting,

Go on counting from 27 to 1.

Keep on with the practice.

No mistakes,

No distractions.

And now stop your counting of the navel's breath and shift your attention to the chest.

Please shift your attention to the chest.

Your chest is rising and falling slightly with each and every breath.

Become aware of this.

Continue concentrating on the movement of the chest and start counting backwards from 27 to 1 in the same way as before.

27 chest rising,

27 chest falling,

26 chest rising,

26 chest falling,

25 chest rising,

25 chest falling and so on.

Repeat the words and numbers mentally to yourself as you count your breaths.

No mistakes.

If you make a mistake,

Don't worry,

You just go back to the start again.

Keep on with the practice counting and awareness,

Awareness and counting.

Stop now your counting of the chest breaths and move your awareness to the throat.

Please move to the throat.

Become aware of your breath moving in and out of the throat.

Become aware of this.

Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before with complete awareness of counting and breath.

No sleeping please.

Just total awareness that you are counting from 27 to 1.

Keep on with the practice.

Continue counting your breath in the throat.

And start counting now and go to the nostrils becoming aware of the breath moving in and out of the nostrils.

Concentrate on the movement of the breath in and out of the nostrils and start counting as before.

You know it very well by now.

27 breathing in,

27 breathing out,

26 breathing in,

26 breathing out and so on.

Complete awareness please.

Continue counting.

No mistakes.

Keep on with the practice counting the breath.

Continue counting.

Stop now your counting and awaken the feeling of heaviness in the body.

Heaviness in the body.

Awaken the feeling of heaviness in the body.

Become aware of heaviness in every single part of your body.

You're feeling so heavy,

So heavy that you're sinking into the floor.

So heavy that you're sinking into the floor.

Awareness of heaviness,

Awareness of heaviness.

Awaken now the feeling of lightness.

Awaken the feeling of lightness.

Awaken the feeling of lightness and waylessness in all parts of the body.

A sensation of lightness in all parts of the body.

Your body feels so light that it seems to be floating away and your body is so light that you're floating away from the floor.

Awareness of lightness.

Awaken now the experience of cold in the body.

Cold in the body.

Imagine you're walking on a cold floor in the winter and your feet feel very cold.

You feel cold all over your body.

Your body is cold.

Awareness of coldness.

Awareness of coldness.

Awareness of quietness.

Awaken now the sensation of heat.

Awaken the experience of heat.

The whole body is hot.

The whole body is hot.

You feel hot all over your body.

Recollect the feeling of heat in summertime when you are out in the sun with no shade.

Heat all over the body.

Heat all around the body.

Awareness of heat.

Awaken now the experience of pain.

Concentrate and try to remember the experience of pain.

Any pain you have experienced in your life.

Physical pain or physical pain.

Recollect the feeling of pain.

Recollect now the feeling of pleasure.

Any kind of pleasure.

Recollect the feeling of pleasure.

Physical pleasure.

Momental pleasure.

Recollect this feeling and live it again.

Make it live it.

Awaken the feeling of pleasure.

Check that you are awake.

Please stay awake,

Aware and alert.

Make sure that you are not sleeping.

Mentally say to yourself I am awake.

I am practicing yoga and eetra.

And we now come to visualization.

A number of different things will be named and you should try to visualize them on all levels.

Feeling,

Awareness,

Emotion,

Imagination as best as you can.

You are able to find this vision.

Your relaxation is complete.

If you are not able to,

Don't worry.

Then you need a little more practice.

So begin to visualize a burning candle.

A burning candle.

Burning candle.

An endless desert.

An endless desert.

An endless desert.

Egyptian pyramid.

Egyptian pyramid.

Egyptian pyramid.

Torrential rain.

Torrential rain.

Torrential rain.

Snow-capped mountains.

Snow-capped mountains.

Snow-capped mountains.

Snow-capped mountains.

Greek temple at sunrise.

Greek temple at sunrise.

Greek temple at sunrise.

Coffin beside a grave.

Coffin beside a grave.

Coffin beside a grave.

Birds flying across the sunset.

Birds flying across the sunset.

Birds flying across the sunset.

Red clouds drifting.

Red clouds drifting.

Red clouds drifting.

A cross above a church.

A cross above a church.

A cross above a church.

Stars at night.

Stars at night.

Stars at night.

Full moon.

Full moon.

Full moon.

Smiling Buddha.

Smiling Buddha.

Smiling Buddha.

Wind from the sea.

Wind from the sea.

Wind from the sea.

Waves breaking on a desert beach.

Waves breaking on a desert beach.

Waves breaking on a desert beach.

Waves breaking on a desert beach.

Waves breaking on a desert beach.

Eternal restlessness.

Eternal restlessness.

Eternal restlessness.

Waves breaking on a desert beach.

Now is the time to repeat your sankalpa.

Now is the time to repeat your sankalpa.

Repeat the same result that you made at the beginning of the practice.

Do not change it.

Same words.

Repeat the result again three times with full awareness and feeling.

And relax now all your way.

Draw your mind outside and become aware of any sound.

Become aware of the sound of my voice.

Become aware of your breathing.

Become aware of the natural breath.

Awareness of the whole body and awareness of breathing.

Your body is lying totally relaxed on the floor and you are breathing quietly and slowly.

Develop awareness of your body from the top of the head to the tips of the toes.

From the tips of the toes to the top of the head.

And say mentally in your mind,

Moooooo.

Repeat om mentally to yourself twice more.

Become aware of the floor and the position of your body lying on the floor.

Your body touching the floor.

Visualise the room around you.

Visualise your body lying on the floor into the room.

Become aware of your surrounding.

Lie quietly for some time and keep your eyes closed.

Start moving very gently your body.

Move your feet,

Your toes,

Move your fingers.

Your hands.

Stretch your arms above your head.

Stretch your whole body.

Please take your time.

Do not hurry.

Make any movements you enjoy to do in the morning when you wake up.

When you are sure that you are wide awake,

Roll onto your side and then sit up slowly.

You can now open your eyes.

The practice of yoga nidra is now complete.

Namaste.