Yoga Nidra with Binaural Beats

Hi,

My name is Karis.

I will lead you through a 40-minute yoga nidra to the sounds of Coleman Zerkowski's album,

Zero.

The album Zero utilizes binaural beats,

Isochronic tones,

And pink noise to guide you into deeper states of consciousness.

This is a beautiful laying down meditation.

Take your time to find your shavasana pose,

Laying down on your back.

Allow yourself to release any preconceived notions,

Any judgments.

Allow yourself to completely relax into the pose.

Yoga nidra is the art of conscious relaxation.

The body is at rest and the mind stays awake.

Through yoga nidra,

We learn to find deep relaxation,

Thus releasing any deep-rooted tensions in the mind and body.

As we embark on this journey today,

The sound and vibration behind my voice will help you to deepen your yoga nidra experience.

Make any last-minute adjustments now until you are completely comfortable.

Remember,

The body is still,

The mind is awake.

Begin to draw awareness to the breath at the nostrils.

The breath gently flows in and the breath gently flows out.

Just being a witness to your breath.

The breath is effortless.

If the mind becomes distracted,

Allow yourself to come back to the breath at the nose.

The breath flows in and the breath flows out.

Take a moment here to examine the phase of life that you are living.

When each and every one of us does this,

We begin to think about things we'd like to change or improve in our life.

When you have found this part of your life that you would like to improve,

Create a short mental positive statement for it.

We call this a sankalpa.

An example of a sankalpa is,

I am at peace.

Or I am joyful.

Whatever your sankalpa may be,

Go ahead and mentally repeat it to yourself three times a day.

We will begin to rotate consciousness around the body.

Whatever part of the body my voice says,

Bring your awareness to that part of the body and mentally repeat it to yourself.

Remember the body remains still,

Only the mind moves.

Bring your awareness to the right side of the body.

The right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger.

Bring your awareness to the back of the right hand,

Palm of the right hand,

Right wrist,

Right forearm,

Right elbow,

Right upper arm.

Bring your awareness to the right waist,

Right hip,

Right thigh,

Calf,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot.

Bring your awareness to the right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring your awareness to the left side of the body.

The left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Back of the left hand,

Palm of the left hand,

Left wrist,

Left lower arm,

Left elbow,

Left upper arm.

Bring your awareness to the left waist,

Left hip,

Thigh,

Calf,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring your awareness to the right eye.

Bring your awareness to the left eye.

Bring your awareness to the nose,

Upper lip,

Lower lip,

The chin.

Bring your awareness to the right side of the chest,

The left side of the chest.

Bring your awareness to the upper abdomen,

Middle abdomen,

The lower abdomen.

Bring your awareness to the entire right arm.

Bring your awareness to the entire left arm.

Simultaneously bring your awareness to both arms.

Bring your awareness to the entire right leg.

Bring your awareness to the entire left leg.

Bring your awareness to both legs at the same time.

Bring your awareness to the entire body,

The entire body,

The entire body.

Begin to notice your breath.

You are breathing.

You are still awake.

The body is still.

The mind is awake.

Notice your breath at the entrance of the nostrils.

The breath gently flows in and the breath gently flows out.

The breath is gentle.

The breath is calm.

Now bring your awareness to the breath at the belly.

As you inhale,

The belly gently lifts.

As you exhale,

The belly gently lowers without trying to control the movement of the belly,

Just being a witness.

Inhaling,

The belly lifts.

Exhaling,

The belly lowers.

Staying here with the breath at the belly.

We will now begin to mentally count backwards from 27 to 1.

If you lose your place,

Begin again at 27.

If you reach 1 before you hear my voice again,

Begin again at 27.

Inhaling,

The belly lifts,

Mentally counting 27.

Exhaling,

The belly lowers,

Mentally counting 27.

Inhaling,

26.

Exhaling,

26.

Continue here at your own pace until you reach 1.

We will now begin to count backwards from 27 to 1.

We will now begin to count backwards from 27 to 1.

We will now begin to count backwards from 27 to 1.

We will now begin to count backwards from 27 to 1.

We will now begin to count backwards from 27 to 1.

We will now begin to count backwards from 27 to 1.

We will now begin to count backwards from 27 to 1.

Using the creative power of your imagination,

Begin to imagine that the body is becoming very heavy.

You are so heavy you are sinking into the ground.

Imagine heaviness in the body now.

Imagine heaviness in the body now.

Now begin to imagine that the entire body is light.

You are weightless.

You are so light you begin to float up and up.

Now begin to imagine that the entire body is light.

You are so light you begin to float up and up.

As you continue to float,

You begin to float up to the most beautiful place in the universe.

Up to the most beautiful mountain you have ever seen.

The most beautiful mountain you have ever been to.

You float past the clouds.

All the way to the peak.

You find a seat at the top of the mountain.

Sitting down in your meditation pose.

Your eyes are closed.

The hands rested on the knees.

You feel the cool crisp mountain air.

You can feel the warmth of the sun.

The sun's rays penetrate the entire body filling your body with warmth.

Filling the body with bright light.

Now begin to imagine that the entire body is light.

You are so light you begin to float up and up.

As you continue to float,

You begin to float up to the most beautiful mountain in the universe.

The most beautiful mountain in the universe.

You are so light you begin to float up to the most beautiful mountain in the universe.

You feel the warmest sun.

You feel the warmest sun.

You feel the warmest sun.

You feel the warmest sun.

We will now begin to move backwards in time.

From the moment that you began this yoganidra Go back in time as if you were watching a film running in reverse.

Remember the start of this Yoganidra practice.

What were you doing right before?

What were you doing an hour before that?

With full awareness,

Keep going back in time hour by hour.

Visualize what you were doing with feeling and attention.

Do this now.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Go back in time.

Bring your mind back into this present moment.

You are breathing.

You are fully awake.

I will begin to name various objects.

As I name these objects,

Bring them to mind.

Try not to form any attachments.

I will move quickly.

Bring to mind a yoga mat,

A yoga block,

An apple tree,

A coconut,

A red rose,

A dozen red roses,

Snow-capped mountains,

Ten roses,

A blue rose,

A cat,

A dog,

An elephant,

A family of elephants,

A snow-capped mountain range,

A dozen red roses,

A basketball,

A tennis ball,

A clock,

A yoga mat,

A coconut tree,

An apple tree,

A banana,

A circus,

An elephant,

A horse,

An apple,

A mountain,

The beach.

Bring your awareness to the third eye center,

The space between the eyebrows,

Witness in the mind space,

If any thoughts come up,

Acknowledge them in a detached manner,

If no thoughts come up,

Enjoy the peace,

The sound,

The vibration.

Enjoy the peace,

The sound,

The vibration.

Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music As you continue to witness the mind space,

You may notice some colors,

Numbers,

Images may pop up.

Acknowledge them,

But again,

Let them go.

Music Music Music Music Take a moment to bring to mind your sankalpa,

The sankalpa that you set at the beginning of this recording.

Bring it to mind,

Visualize it.

Mentally repeat your sankalpa three times to yourself.

As the soft white noise continues,

Remain in your savasana pose until you hear my voice again.

Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music