Hello and welcome to this Yoga Nidra.
If you are new to this practice.
Yoga nidra is translated as the yogic sleep and it's an Asian technique of guided meditation.
It is not about doing,
It is about being.
By guiding your body into a state of profound relaxation,
We bridge the gap between wakefulness and sleep.
This allows your nervous system to shift from a state of doing into a state of rest and repair,
Helping you cultivate deep clarity and calm.
To begin this practice,
Remove any metal objects or any jewelry that you may be wearing.
This is not mandatory,
But it's an optional.
Like rings,
Watches,
Or any heavy objects.
Material on your body.
And from here,
Lie down in Shavasana.
You can lie down on bed or on the floor,
On your yoga mat.
Place your legs at least hip-width apart,
Feet falling out the sides.
Arms can lay beside your body,
But not touching the body.
And your palms face upward,
Fingers relaxed,
Curling naturally.
For a few moments,
Check that the body is aligned and the head and neck and spine are in one straight line.
Now gently close your eyes and your mouth.
Let the body settle into this position and continue to make any adjustments so that the body can be completely relaxed and comfortable.
Check your body for warmth and comfort.
Allow your body to become still.
Allow the floor to take the weight of the body completely.
Surrender to the floor.
Be aware of the whole body in contact.
Feel the back of the body and the sensation of touch between body and floor.
From heels to the back of the head.
Intensify this awareness.
And softly begin to shift the awareness to the front of the body.
And notice the feeling of your clothes on your skin.
The covering resting on top of your body.
Be aware of the air on the face and other parts of the body,
Be hands or feet.
Now feel the sensation of air coming in through the nostrils letting go of the sensation of touch and listen to these sounds in the external environments Extend the awareness as far as possible,
Listening for distant sounds.
Now move the awareness from sound to sound.
As soon as one sound is heard,
Move on to the next,
And then to the next.
Move that awareness from sound to sound.
Not staying with any one sound and without identifying its source.
Bring the awareness closer now and listen for sounds coming from within the room.
Bring the awareness closer still.
And listen for sounds coming from within the body.
The sound of the breath,
Heartbeat,
Digestion.
Let go of the sounds,
Be aware of the stillness and silence of the body.
Now into this silence bring to mind your sankalpa or your resolve.
It's also known as an intention.
Repeat it mentally now three times with energy and feeling.
Whatever intention you have in mind.
Prepare now to rotate the awareness around the body systematically.
As a part of the body is named,
Simply take your awareness to that part.
Feel it from inside and move the awareness from part to part,
Keeping pace with the instruction.
The energy will follow the awareness and moving from part to part.
Refreshing and revitalizing all the different parts of the body.
In this way,
The awareness will be rotated around the whole body.
Begin with the right thumb.
On your right hand,
Awareness of the right hand thumb.
Move the awareness to the first finger,
The second finger,
Third finger,
And the fourth finger.
Palm of the hand.
The back of the hand.
Move the awareness to the wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder.
To the armpit,
The right side of the chest,
Waist,
Hips.
Move the awareness into the right thigh,
Knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot.
Bring the awareness to the big toe of the right foot,
Second toe,
Third,
Fourth,
Little toe.
Feel the energy,
The whole right side of the body.
Whole right side of the body.
Now shift the awareness to the left side of the body.
Begin with the left hand thumb.
Check that the mind is awake and alert.
Awareness of the left hand thumb.
Move the awareness to the first finger,
Second finger,
Third finger,
And fourth.
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow.
Upper arm,
Left shoulder.
To the right.
To the armpit,
The left side of the chest,
Waist,
Hip,
The left thigh,
Knee,
Shin,
Calf muscle,
Ankle,
Heel,
The sole of the foot,
Top of the foot,
Bring the awareness to the big toe of the left foot.
Second toe.
Third.
Fourth.
Little toe.
Feel the whole left side of the body.
The whole left side.
Feel both sides of the body together.
Both sides of the body.
Now move the awareness to the back of the body.
Be aware of right heel,
Left heel,
Back of the right leg,
Back of the left leg.
Be aware of the right buttock,
Left buttock,
Lower back,
Middle back,
Upper back.
Right shoulder blade.
Left shoulder blade.
The point between the shoulder blades.
Be aware of the back of the neck,
The back of the head.
Awareness of the whole spine from bottom to top.
Whole spine awareness.
And move the awareness to the crown of the head.
Shift the focus to the front of the body.
The forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow center.
The eyebrow center.
The right eye.
Left eye.
The right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Bridge of the nose.
Tip of the nose.
The whole nose.
The upper lip.
Lower lip.
Point of contact where the lips meet.
Be aware.
Audition.
Jawbone,
Front of the throat,
Right collarbone,
Left collarbone.
Right side of the chest.
Left side of the chest.
The center of your chest.
Moving to your upper abdomen.
Naval.
Lower abdomen,
Whole pelvic region.
Become aware now of the whole right leg and foot.
The whole leg,
Left,
Right.
Both legs together.
The whole right arm and hand.
The whole left arm and hand.
Both your arms together.
Be aware of the whole trunk.
Front and back.
The neck and the head.
Awareness of both legs,
Both arms,
Whole trunk,
The neck,
And the head.
Become aware of the whole body.
The whole body.
Your whole body.
Whole body awareness.
Now become aware of the breath moving within the stillness of the body.
The natural breath.
Become aware of the rhythm of the inhalation and exhalation.
Focus the awareness of the breath at your nostrils and notice the temperature of your breath.
Notice the coolness of the inhalation and the breath enters the nostrils.
And the slight warmth of the exhalation as the breath exits the nostrils.
Natural,
Rhythmic breath.
On the next inhalation,
Imagine the breath entering through the left nostril and flowing up to the eyebrow center.
On the exhalation the breath flows down from the eyebrow center and out through the right nostril.
On your next inhalation,
The breath enters through the right nostril.
An exit through the light.
Continue with alternate nostril breathing.
Be aware of the inverted V shape created by the flow of the breath.
The breath remains natural.
Simply the awareness moves with the breath in and out through alternate nostrils.
Begin to mentally count the breaths backwards from 9 down to 0.
Mentally repeat breathe in nine breathe out nine Breathing in a breath.
Breathing out.
And continue in this way until you reach zero.
You can pause this recording and continue when you're ready.
If the count is lost,
Begin again at nine.
If zero is reached,
Again begin at nine.
Use the count to maintain awareness of the breath.
And now let go of the mental counting and release awareness of the breath at the nostrils.
Prepare now to visualize the body internally.
Do so with the mind and attitude of a witness,
Like watching a movie on a screen,
Not affected by the images.
First,
Move the awareness to the hips.
Go inside the head and visualize the brain,
A grey-white mass floating in fluid and filling the inside of the cranium.
There are many compartments in the brain.
The frontal brain lies behind the forehead.
The cerebrum covers the whole crown,
While at the back is the cerebrum where you feel the pressure between the back of your head and the floor.
This area is where the spinal cord joins the brain.
As in this region is the slender brain stem which is like the stalk of a flower and this region is the At the top of this talk is the heart-pinkish pineal gland,
And move a little forward under the surface of the brain to the exact center of the head.
Located here in the Uchuturi gland.
Visualize it as a point of golden light,
Moving further forward.
Bring your awareness to the eyes.
Sear-white eyeballs,
Transparent cornea,
And the dark holes of the pupils.
Inside your ears for a stumble of the external ear.
In the middle area.
Now move to the mouth.
Examine your mouth,
Your teeth,
Your tongue.
Palate.
Bring your awareness to the nose and enter the nostrils.
Feel the nasal that opens into the back of your throat.
Move your awareness down the red throat cavity,
Past the larynx.
That connects the vocal cords into the trachea,
The windpipe.
The trachea divides into bronchial tubes,
One leading to the right lung and the other to the left lung.
As you breathe in and out,
Watch how your diaphragm contracts downward with the inhalation and relaxes upward with the exhalation.
Feel the ribcage expanding and contracting with the breath.
Bring your awareness back to the throat.
And now go down the esophagus.
Which carries food and liquid to the stomach.
Trace it with the breath down to the stomach.
Now visualize the stomach.
Loosely folded v-shaped muscular pump.
Which expands to accommodate ingested food.
When the food has been properly chewed,
It is slowly ejected into a tube that connects the stomach with the small intestine.
And finally become aware of the whole body from within.
Your head,
Your chest,
Your abdomen,
Your back,
Your arm,
Hands,
Legs and feet.
The whole structure of your body.
The whole body internally.
See the whole body internally in one glimpse.
Now release the image of the inner body and become aware of the internal space.
Be aware of the quality of spaciousness and stillness.
Bring to mind your sankalpa,
The positive resolve made at the beginning of the practice.
Repeat it mentally three times with faith and with conviction.
Feel the sankalpa permeating the entire inner space.
And gently begin to let go of the sankalpa.
And once more become aware of the natural breath.
Feel your breath in the abdomen.
Be aware of the incoming and outgoing breath.
Notice the flow of breath moving within the physical body.
Your abdomen rises on the inhalation and falls on the exhalation.
Feel the whole body in the chosen relaxation posture.
Be aware of the body in contact with the floor,
From heels up to the back of your head.
Be aware of the space surrounding your body.
Recall the room in which you are.
The orientation of the door,
Window,
Color of the wall,
And your position within the room.
Become aware of the sounds in the environment and allow the awareness to externalize.
Your practice of Yoga Nidra is now complete.
Keeping the eyes closed,
Become aware once more of your whole physical body and be prepared mentally for movement.
Bring your awareness to the fingers and toes.
Slowly and gently start to move your fingers,
Your toe.
Swaying your head left to right maybe Taking a deep breath and stretching your arms overhead and exhaling it out as you gently relax.
Thank you,
Beautiful one.
For joining the practice.
I hope you feel calm,
Peace,
And clarity in your mind and your heart and your soul.
Sending much love.
I'll see you in the next one.
