Powerful Yoga Nidra For Deep Sleep And Mantric Healing

Welcome.

You're about to practice Yoga Nidra,

A deep and relaxing sleep meditation that will allow you to let go of distractions and worries and connect with your deeper self.

Please lie down on your back and relax gently in a comfortable position on the floor or bed with your palms facing up and your feet falling gently out to the side.

Position your head comfortably with your head and neck in a neutral position with your forehead level or slightly higher than your chin.

Feel free to place a blanket on your head or a bolster under your knees.

Whatever you need to feel very comfortable and at ease in this posture.

Now soften and close your eyes and allow your body to slowly relax and settle.

Come to a place of stillness and try to remain still throughout the practice.

If you notice discomfort anywhere in your body at any time,

Observe it.

If it continues to bother you,

Make any necessary adjustments and then come back to the place of stillness as soon as possible.

Take a deep breath in through your nose and out through your mouth and as you exhale,

Let go of all worries and distracting thoughts.

Allow your mind to relax completely.

Follow the sound of my voice throughout this practice,

Remaining aware and awake.

Allow the sound and the rhythm of your breath to further relax your body.

Allow each breath to flow.

Observe sounds outside and inside the room.

Just notice them without any judgement.

Feel the awareness of your body from the crown of your head to the tips of your toes.

Mentally repeat the mantra Om.

Feeling stillness in your body and awareness in your mind.

Then say to yourself Om while keeping your awareness on your whole body,

Your whole body on the floor or in your bed,

Relaxing,

Reloading,

Recharging.

Repeat the mantra Om one more time.

Become aware that you are going to practice Yoga Nidhagat.

Say to yourself I am aware and I am going to practice Yoga Nidhagat.

I am aware and I am going to practice Yoga Nidhagat.

Repeat this to yourself one more time.

The practice of Yoga Nidhagat begins now.

This is the time to state your sankalpa,

A vow or affirmation stated to yourself in the present tense.

Paint your chosen sankalpa in your mind three times with full awareness,

Sincerity and faith.

If you do not have an affirmation you are working with,

Simply tell yourself I am opening up completely to connect with my deepest self.

I am opening up completely to connect with my deepest self.

We will first begin with a rotation of consciousness.

Follow my voice,

You will transfer your awareness swiftly to different parts of your physical body while remaining still.

Allow your mind to quickly transition from part to part.

Stay alert but do not strain to follow my script.

This is a relaxing journey through the different and unique parts of your body.

Just imagine the part of the body.

Visualize it in your mind's eye,

Whichever you find easier,

But make sure to not move the part of your body being mentioned.

Become aware of your right hand,

Become aware of your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Wrist,

Forearm.

Become aware of your right elbow,

Upper arm,

Shoulder,

Armpit,

The whole right side of the body,

Your waist,

Your hip,

Your right thigh,

Your knee,

Your lower leg,

Your ankle,

The sole of the right foot,

Top of the right foot,

Big toe,

Second toe,

Fourth toe,

Fifth toe.

Become aware of your left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Left palm,

Back of your hand,

Your left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the body,

Waist,

Hip,

Left thigh,

Knee,

Lower leg,

Ankle,

Heel.

Become aware of the sole of your left foot,

Top of your left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the right shoulder blade,

Left shoulder blade,

Right glutes,

Left glutes,

The whole of your spine and back together.

Moving to the front of your body,

Draw your awareness to the top of your head,

Then move to your right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrow center point,

Right eye and eyelid,

Left eye and eyelid,

Right cheek,

Left cheek,

Right nostril,

Left nostril.

Become aware of your upper lip,

Lower lip,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Abdomen,

Pelvis and pelvic floor.

The whole of the right leg,

The whole of the left leg,

Both legs together.

The whole right arm,

The whole left arm,

Both arms together.

The whole back of the body,

The whole front of the body.

Feel the whole body together,

Sinking into the floor.

Remain awake and aware,

Feel your whole physical body resting,

Completely still and relaxed,

Completely soft,

Completely sunken.

Visualize your whole body relaxed and resting on the vast earth.

Return your awareness to your breath.

Feel the gentle rise and fall of your chest,

Rib cage and abdomen with each slow breath and feel the nourishing energy of the breath flowing through you.

Visualize the front of your body and the space between your navel and throat.

Begin to visualize your breath rising from your navel all the way up to your throat,

Each inhale and slowly descending down with each exhale.

Listen to the sound of your breath and how it sounds like a mantra,

Soham.

You can hear the so sound when you inhale and the am sound when you release.

Hear your soham breath,

I feel it moving through you easily,

Completely effortless,

Completely relaxed.

Now listen to the soft sound of your breath.

Let go of the concentration on the mantra and continue to visualize your breath rising from your navel to your throat.

Begin to count your breath descending from 10 to 1.

Inhale,

Breath rising,

10.

Exhale,

Breath descending,

10.

Inhale,

Breath rising,

9.

Exhale,

Breath descending,

9.

Inhale,

Breath rising,

10.

Exhale,

Breath descending,

9.

Exhale,

Breath descending,

10.

Inhale,

Breath rising,

10.

Exhale,

Breath descending,

10.

Inhale,

Breath rising,

10.

Awareness of sensations.

Awaken the sensation of heat in your body,

You are outside on a scorching hot sunny day.

Feel the sweat running down your back,

Feel the intense heat on your skin.

Your clothing is so hot from the blazing sun,

They seem to scorch your skin.

Now allow the sensation of heat to fade away.

Experience the sensation of intense cold.

When you are standing in the snow in your swimsuit with no shoes on,

Visualize the goosebumps rising on your skin,

Your whole body shivering from the cold.

Now allow the sensation of cold to fade away.

Awaken the sensation of being wet.

You are walking outside in a jungle during a heavy rain.

Color is dripping from your hair,

Your drenched clothes are sticking to your skin.

Allow this wet sensation to dissipate.

Experience the sensation of being dry.

You are standing outside in the Atacama Desert in Chile,

The most arid desert in the world.

Your skin feels parched and tingles from lack of moisture.

Your throat feels like sandpaper,

Craving even a single drop of water.

Now allow this sensation of intense dryness to leave you softly.

Focus your awareness on your inner space.

Concentrate on the space in front of your closed eyelids.

In this space,

Begin to notice the screen of the mind we call Chirikasha.

This space extends as high and wide and distant as the eye can see.

Concentrate on this mind screen and become aware of the colors,

The patterns,

The lights you may see.

Whatever you see here is manifested by your mind.

Continue to be aware of this beautiful space behind your eyes but do not become involved.

And practice detached awareness.

Now I want you to intensify your imagination and allow yourself to take this journey with me.

Imagine you are at your favorite beach,

Walking along the shore.

The sun is rising,

Illuminating brilliant shades of pink and orange in the clouds.

You can feel the breath of the sea,

The breeze tickling your skin.

You can smell the salt in the air.

You can feel the squeeze of sand between your naked toes.

You can hear the sound of gentle waves rolling onto the sand and crashing onto rocks in the distance.

While you look out over the endless expanse of blue-green water,

You notice a pod of dolphins swimming close to the shore while you are walking.

You stop to watch them in amazement.

You see one ark up out of the water and then dive down so gracefully.

It's two-pronged tale the last thing to disappear beneath the surface of the water.

Another dolphin jumps up even higher,

Doing a flip in the air before entering the water nose first without making a splash.

You see two dolphins chasing each other.

They zoom through the water so fast that they produce wakes on the nearly flat water.

You smile as you watch the dolphins playing.

You flash back to when you were a child.

Back in those youthful days you would skip or run or dance to a favorite song or turn a cartwheel in the grass.

But you don't do those things anymore because there are too many serious things to do.

You are a grown-up now.

You are expected to act like an adult.

But here you are,

On this empty beach.

You glance around to see if anybody is watching you.

A smile escapes your lips.

You find yourself skipping through the sand and the shallows along the shore,

Watching the sea water splash all around you.

You allow this playful feeling to wash over you like a rolling wave.

You break into a run,

Watching for a flat spot in the sand.

Then you rotate downwards,

Placing your hands onto the sand and feeling your legs fly over your head as you are doing a cartwheel.

The years seem to drop away.

You are feeling so happy,

So full of joy.

You are feeling so pure and innocent,

So youthful.

You are feeling so free.

You raise your arms in the air and twirl around,

Inhaling a breath of life that has never felt so renewing.

Now allow these images to slowly fade away.

Come back to your resolve and repeat it to yourself three times with full awareness,

Sincerity and faith.

I am opening up completely to learn more about my deepest self.

I am opening up completely to learn more about my deepest self.

I am opening up completely to learn more about my deepest self.

Return your attention to the rhythm and soft sound of your natural breath,

Feeling its flow in and out of the nostrils.

As you maintain your awareness of your slow,

Easy breath,

Develop your awareness of your state of physical relaxation.

Notice your whole body resting on the floor.

Notice the parts of your body that are touching the floor,

Your head and upper back,

Your elbows,

The palms of your hands,

Your buttocks,

Your calves and your heels.

Begin to notice sounds outside of your room.

Visualize the floor,

The windows,

The walls and the ceiling in the room where you are lying.

Keep your eyes closed.

Visualize the house or apartment that you are in,

The street,

The city.

Slowly start to do some slow movements.

Start to do larger movements and some stretches.

When you are ready,

You can slowly open your eyes.

Forward over onto your right side.

Take five deep breaths before making your way back up into a seated position.

Start with the inhale of the fifth and final breath.

Hold your breath before exhaling.

Breathe into your nose.

Hold your breath and release.

Raise both hands on your heart and bow your chin lightly.

Thank yourself for taking this time,

For giving yourself this nourishing experience.

Give your gratitude to your body,

Your mind,

To your surroundings,

The space which allowed you to fully reload in this moment.

This practice of Yoga Nidra is now complete.

I thank you for being part of our journey together.

Namaste.