Welcome to Yoga Nidra,
A special meditation also known as the yogic sleep.
We will start with a brief introduction before beginning our meditation.
Please make yourself comfortable,
Ideally you are lying down on yoga mat or bed.
Lie on your back,
Legs are stretched out and slightly apart,
Your arms on the side of your body,
Palms facing down.
Now just relax.
Take a deep breath in and as you do,
Feel calmness spreading through your body.
As you breathe out,
Say mentally to yourself,
Relax.
Deep breath in,
Feel the calmness and breathe out.
And again,
Deep breath in,
Feel the calmness spreading through your body and out.
Relax.
Now listen to the most distant sounds,
Don't try to identify them,
Just imagine their music.
Move your attention from sound to sound.
What do you notice?
Slowly bring your attention to sounds that are closer to you.
Is there something outside of your room where you are at?
Now listen to sounds as close as possible to you.
Let it learn so packets of air allows you to sense theiq.
Now,
Become aware of the room you are in.
Visualize yourself lying in this room.
See your body perfectly still.
Where does your body meet the ground?
I am completely aware of all these touchpoints.
I am completely aware of all these touchpoints.
Pay attention to your natural breath.
Don't change it.
Just observe it as it goes into your body and out.
Don't concentrate on it.
Just be aware of it.
Be aware of your breath.
It is now time to state your intention for this meditation,
Silently in your mind.
State it three times to yourself and feel that you mean it.
I reconnect with peace.
I reconnect with peace.
I reconnect with peace.
We will now rotate our consciousness.
We will go very quickly.
And as I name parts of your body,
Repeat the name of the part of the body in your mind as you briefly become aware of that body part.
We will begin the practice with our right hand.
Right hand thumb,
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the hand.
The back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Right thigh.
Knee.
Calf.
Calf muscle.
Ankle.
Heel.
Soul.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Third finger.
Fourth finger.
Third finger.
Third finger.
Side of the hand.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Left thigh.
Knee.
Calf.
Calf muscle.
Ankle.
Heel.
Soul.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right shoulder.
Exhale.
Exhale.
Left hand.
Exhale.
Exhale.
Exhale.
Right hand.
Right shoulder,
Left shoulder right shoulder blade,
Left shoulder blade right buttock,
Left buttock the spine,
All of the back together top of the head,
Forehead right eyebrow,
Left eyebrow right eyelid,
Left eyelid right eye,
Left eye right ear,
Left ear nose,
The tip of the nose right nostril,
Left nostril upper lip,
Lower lip chin,
Jaw,
Throat right collarbone,
Left collarbone right chest,
Left chest middle of the chest navel,
Abdomen,
Lower abdomen the whole of the right leg the whole of the left leg,
Both legs the whole of the right arm the whole of the left arm both arms together the whole of the back the whole of the back,
The whole of the front front,
Head together the whole of the body together the whole of the body together become aware of your whole body become aware of the space your body is occupying become aware of your whole body become aware of all the space your body is occupying become aware of your whole body and the ground beneath it become aware of the meeting points where your body meets the ground these are very subtle meeting points between body and ground feel them all can you feel your head on the ground your hands can you feel your heels or calf muscles connect to the ground become aware of all these meeting points simultaneously feel these points distinctly now focus on the meeting points where your eyelids meet feel the upper and lower eyelids meet switch your attention to your lips can you feel how your lips meet focus on the line between your lips from the lips we move to our breath become aware of your natural breath going in and out become completely aware of the movement of your breath through your body become aware how the breath is moving up and down your body don't focus on it,
Just be aware of it observe the natural flow and now silently in your mind begin to count backward as you breath 54 in,
54 out 53 in,
53 out 52 in,
52 out continue silently in your mind now continue to count forward as you breath 54 in,
54 out You It's time to become aware of sensations.
Imagine it is freezing cold.
Feel how cold your body is.
It's very very cold.
Imagine you are walking on a very cold floor in the winter.
Feel the cold on your feet.
Now feel the heat.
It's a blazing hot summer,
You are sweating.
Imagine yourself walking on hot sand or stone.
Feel yourself getting heavy,
Very very heavy.
Your body is sinking.
And switch to absolute lightness.
You are as light as a feather and the wind can carry you away.
You have never felt this light.
You have never felt this light before.
Now switch to pleasure.
Can you remember your most pleasurable experience?
How good it felt?
Allow yourself to revisit this experience.
Become aware of the space around you.
Imagine in front of you an infinite space.
You can project everything into that space.
It's a friendly and warm space.
Don't get entangled with it.
Just watch it.
Observe this infinite space.
AnyaM Setting one foot in front of the other,
You are now walking into a beautiful park.
It is early in the morning,
Just before sunrise.
Some birds are singing.
You see majestic trees.
And it is a very blissful experience.
In some distance you see a mystical glow.
You come closer and you realize that it is a small temple.
You feel the desire to walk towards that temple.
You can hear your footsteps.
And with every footstep your curiosity is increasing.
As you reach the temple,
You notice a fountain inside.
You can hear the sound of water.
Feel the freshness of the air around you that comes from the fountain.
You want to sit down on the floor next to the fountain and close your eyes.
Incredible silence and peace fills your every fiber.
Embrace this experience.
This is the most profound peace you have ever felt.
It fills your entire being with peace and with joy.
You have reconnected with peace.
This space is always here for you.
It is your safe space where you can be one with yourself and peace.
Now become aware of the infinite space in front of you again.
Only be aware,
Don't get attached to it.
Don't focus hard on it.
Be aware of colors and sensations.
You still radiate peace and tranquility.
Silently in your mind repeat your intention.
I am reconnecting with peace.
Become aware of your breathing again.
Become aware of your body,
The connections to the ground.
Develop complete awareness of the room you are in,
The sounds and your body.
Begin to move your hands gently,
Then your arms.
Wriggle your toes and start moving your legs.
Very,
Very gently when you are ready,
Open your eyes.
Have a good stretch.
Take your time.
What do you experience right now?
Peace?
You can return here whenever you need.
Thank you for reconnecting with peace.
