Yoga Nidra Journey: Body, Breath & Sound

Slowly,

Find your way onto your mat for yoga nidra.

Take your time to find a comfortable position.

Use your bolster,

Your eye pillow,

A blanket to cover your body.

Take your time and allow your body to relax.

Your hands beside your body,

Palms facing up,

Thumb and index finger touch,

Your eyes gently closed,

Feel your breath and allow your body to relax.

Allow your whole body to relax.

Relax your face,

Relax your jaw,

Relax your lips,

Feel your inner smile,

Relax your tongue,

Relax your nose,

Relax your eyes,

Relax your forehead and relax your breath.

Relax.

Now,

Bring your attention to your breath.

Observe your breath,

Feel your breath flowing through your nostrils evenly.

Just observe your breath and relax.

Feel your breath slightly moving your body as it flows in and out.

Observe and relax.

Now,

Softly guide your breath into your belly.

When you exhale,

Your belly slightly moves in and when you inhale,

Your belly smoothly expands in all directions.

When you exhale,

Your belly slightly moves in and when you inhale,

Your belly smoothly expands in all directions.

Continue a few more times in your own pace.

Exhaling a little bit longer,

Your belly moves in.

Inhaling a little bit longer,

Your belly expands.

Continue guiding your breath into your belly,

Just a few more rounds.

Inhaling,

Your belly expands in all directions.

Exhaling,

Your belly moves down.

Beautiful.

Allow your body to relax.

The intention,

The Sankalpa for this Yoga Nidra is the third Yoga Sutra,

Tadadrasthu Svaruppe Avasthanam,

Resting in your true self.

So,

When the movements of the mind,

The thoughts become still,

Then we are resting in our true self.

Repeat the intention after me or use your own Sankalpa if you have one.

Tadadrasthu Svaruppe Avasthanam,

I am resting in my true self.

One more time,

Tadadrasthu Svaruppe Avasthanam,

I am resting in my true self.

Allow your body to relax.

Now,

Feel your left leg.

Relax your left toes.

Relax your left toe joints.

Relax your left ankle.

Relax your left knee.

Relax your left hip and relax your left hip joint.

Feel the middle of your forehead,

Ajna Chakra,

And relax the middle of your forehead,

Ajna Chakra.

Relax.

Now,

Feel your right leg.

Relax your right toes.

Relax your right toe joints.

Relax your right ankle.

Relax your right knee.

Relax your right hip and relax your right hip joint.

Now,

Feel the middle of your forehead,

Ajna Chakra,

And relax the middle of your forehead,

Ajna Chakra.

Relax.

Relax.

Relax.

Now,

Feel your left arm.

Relax your left fingers.

Relax your left finger joints.

Relax your left wrist.

Relax your left elbow.

Relax your left shoulder.

Relax your left shoulder joint.

Now,

Feel the middle of your forehead,

Ajna Chakra,

And relax the middle of your forehead,

Ajna Chakra.

Relax.

Now,

Feel your right arm.

Relax your right fingers.

Relax your right finger joints.

Relax your right wrist.

Relax your right elbow.

Relax your right shoulder and relax your right shoulder joint.

Feel the middle of your forehead.

Feel your Ajna Chakra and relax the middle of your forehead.

Relax your Ajna Chakra.

Relax.

Relax.

Relax.

Now,

Relax the energetic centre line of your body.

Feel and relax your pelvis.

Feel and relax below your navel.

Feel and relax your navel.

Feel and relax the middle of your chest.

Soften.

Feel and relax your throat.

Feel and relax your tongue.

Feel and relax your nose.

Feel and relax the middle of your forehead.

And feel and relax the centre part of your crown.

Now,

Feel your breath.

Just witness your breath.

We are gonna take five deep abdominal breaths together.

Smoothly lengthening our exhales and our inhales.

I'm guiding you.

Let's slowly,

With awareness and no sound,

Exhale.

And slowly inhaling in your belly,

Allowing your belly to relax and expand in all directions.

Slowly exhale a little bit longer,

No rush.

And inhaling into your belly,

Softening the side muscles of your belly.

Smoothly exhale,

Empty,

Empty.

And inhaling,

Filling your whole belly with your breath.

Exhaling a little bit longer.

And inhaling into your belly.

Last round.

Exhaling a little longer.

And inhaling slowly into your belly,

Expanding in all directions.

Smoothly exhale and just soften your breathing.

Let go and allow yourself to relax.

Tadadrashtu Svarupe Avasthanam Resting in your true self.

Allow your nervous system to relax.

Gently relax your whole nervous system.

You have thousands and thousands of nadis and nerves in your body.

Your whole body is like a net of nerves.

Relax them.

Allow all your nerves to relax.

Relax.

Relax.

Relax your whole nervous system.

Relax your whole body.

Your legs,

Your arms,

Your spine.

Allow yourself to relax.

Relax your abdominal organs.

Relax your lungs.

Relax your heart.

And relax your face.

Now we're gonna make another round with breath.

Inhaling and exhaling the same length.

So we are exhaling together to the count of five and inhaling to the count of five.

If this is too long or too short for you,

Please breathe in your own rhythm.

So let's exhale together.

5,

4,

3,

2,

1 Inhale 5,

4,

3,

2,

1 Exhale 5,

4,

3,

2,

1 Inhale 5,

4,

3,

2,

1 Exhale 5,

4,

3,

2,

1 Inhale 5,

4,

3,

2,

1 Exhale 5,

4,

3,

2,

1 Inhale 5,

4,

3,

2,

1 Last round.

Exhale 5,

4,

3,

2,

1 Inhale 5,

4,

3,

2,

1 And relax your breathing.

Just relax.

Let your breath flow naturally and allow your whole body to relax.

Relax your breath.

Relax.

Resting in your true self.

Let go of control.

Soften your breathing.

Relax your heart.

Relax your lungs.

Relax your whole nervous system.

Relax your third eye.

Relax your eyebrows.

Relax the tiny little muscles and the skin surrounding your eyes.

Relax your brain.

Left side of your brain.

Right side of your brain.

Relax.

Relax.

Relax.

Beautiful.

We are doing another round of abdominal breath.

This time longer exhale than inhale.

We are exhaling together for a count of 6 and inhaling for a count of 4.

If this is too long for you,

Make it shorter.

Let's exhale together.

6,

5,

4,

3,

2,

1 Inhale 1,

2,

3,

4 Exhale 6,

5,

4,

3,

2,

1 Inhale 1,

2,

3,

4 Exhale 6,

5,

4,

3,

2,

1 Inhale 1,

2,

3,

4 Exhale 6,

5,

4,

3,

2,

1 Inhale 1,

2,

3,

4 Exhale 6,

5,

4,

3,

2,

1 Inhale 1,

2,

3,

4 Relax your breath.

Relax your breath.

Relax your breath.

Allow your whole body to relax.

Relax your lungs,

Relax your heart and relax the energetic centre line of your body.

Feel and relax your pelvis.

Feel and relax below your navel.

Feel and relax your navel.

Feel and relax the middle of your chest.

Feel and relax your throat.

Feel and relax your tongue.

Feel and relax your nose.

Feel and relax the middle of your forehead and feel and relax the centre part of your crown.

Now we are going to work with sound.

Let's make 5 Brahmari honey bee breaths together.

Let's exhale together.

Inhale and exhale with Brahmari.

Relax your throat.

Relax your tongue.

Relax your breath.

Allow yourself to sink into deep relaxation.

Allow yourself to sink into space.

Allow yourself to sink into sound and silence.

Tadadrashtu Swaruppe Avasthanam Resting in your true self.

Allow yourself to sink into sound and space.

Allow yourself to relax and recover.

Sink into space and relax.

Relax.

Relax.

Gently bring your awareness back to your breath.

Feel your breath gently moving your body with every inhale and every exhale.

Feel how this pranic energy is nourishing your body with every breath.

Nourishing your cells.

Nourishing your whole body.

And feel yourself resting in your true self.

Tadadrashtu Swaruppe Avasthanam Tadadrashtu Swaruppe Avasthanam Gently guide your breath into your belly.

Feel your belly softly expand with every inhale.

And feel your belly moving down and in with every exhale.

Gently move your fingers.

Gently move your toes.

Slowly bring your right arm up above your head and turn onto your right side.

Take your time.

Turn onto your right side and just lie on your right side.

For a few breaths.

Feel the touch of the floor or your mats.

And feel your breath moving your body with every inhale and every exhale.

Tadadrashtu Swaruppe Avasthanam You are resting in your true self.

Now turn onto your left side.

No rush.

Take your time.

Turn onto your left side and just feel your body lying on your left side for a few breaths.

Feel your breath.

Feel your body.

Tadadrashtu Swaruppe Avasthanam You are resting in your true self.

Now slowly with the help of your hands come back up in a sitting position for a short meditation.

Take your time.

Find a stable position.

Your eyes closed.

Your hands on your knees.

Palms facing up.

Thumb and index finger touch.

Sitting like a happy statue.

Feel your breath.

Feel the calm in your body and in your mind.

With your eyes closed,

Look up and out for a blissful meditation and feel how you are melting into space.

Feel how you are melting with space.

Tadadrashtu Swaruppe Avasthanam You are resting in your true self.

Tadadrashtu Swaruppe Avasthanam You are resting in your true self.

Slowly bring your awareness back to your breath.

Feel your breath flowing in and out through your nose.

Tadadrashtu Swaruppe Avasthanam Feel your breath gently moving your body with every inhale and every exhale.

Take a few deep breaths into your belly.

Feel your belly expand with every inhale and feel your belly moving back towards your spine with every exhale.

Take a few deep grounding breaths into your belly.

Your belly and your ribcage expand with every inhale and your belly gently moves back towards your spine with the exhale.

Bring your awareness to your hands and bring your palms together in Namaskar Mudra in front of your heart space.

Inhaling for Aum.

Shanti,

Shanti,

Shanti In your heart,

In your mind,

Around you.

Namaste Namaste