Yoga with Wes

Yoga Nidra: Guided Mediation for Relaxation & Deep Rest written by Swami Satyananda Saraswati

• Wes • Season 1 • Episode 2

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Join me as I preform Yoga Nidra 1 from Swami Satyananda Saraswati's book Yoga Nidra

Embark on a serene voyage to inner peace with our deep dive into Yoga Nidra, guided by your host Wes. Imagine achieving profound relaxation and a stress-free mind by simply following my voice. In our latest episode, we unravel the mysteries of Yoga Nidra 1, starting with the foundation of Shavasana. We invite you to forge a personal resolve, an intention that echoes your deepest aspirations, as we navigate the subtleties of consciousness. Each body part is acknowledged, each breath a bridge to tranquility, as we master the art of remaining vigilant in repose. This practice isn't just a momentary escape but a transformational journey that harmonizes the mind, body, and spirit.

As we conclude the session, we gently stir from the depths of relaxation, carrying with us the power of our intentions. Our paths back to full awareness are marked by the sacred sound of OM, a mental anchor that solidifies our practice. You'll learn to reintegrate into your surroundings with purpose, awakening your body with delicate movements, ensuring you emerge revitalized. Join us for an episode that promises not just relaxation but a rejuvenated outlook, ready to face life's hustle with clarity and calm. This isn't just another meditation guide—it's a pathway to reclaiming your inner stillness.

Music by Christopher Lloyd Clarke. Provided by Enlightened Audio.

Speaker 1:

Welcome to Yoga with West. In today's practice, I'll be performing a yoga nidra from the Yoga Nidra handbook, called Yoga Nidra by Swami Satchananda Saraswati. This practice, titled Yoga Nidra 1, is designed for relaxation. This practice of itself is geared towards stress management, creating deep rest and relaxation. So thank you for joining me today and let's start to explore this practice together. Shall we Please get ready for Yoga Nidra? Lie down on your back on the floor and adopt a pose called Shavasana. In this position, the body should be straight from head to toe, the legs slightly apart and the arms a little away from the body, with the palms of the hands turned upwards. Adjust everything, your body position and close until you are completely comfortable. During Yoga Nidra, there should be no physical movement. Close your eyes and keep them strictly closed until you are told to open them. Take a deep breath in and, as you breathe out, feel the cares and worries of the day flow out of you. In the practice which follows, you are going to develop the feeling of relaxation in the body. It is not necessary to make movements or deliberately relax your muscles, simply develop the feeling of relaxation. It's like the feeling you have just before sleep. When relaxation becomes deep sleep does come, but you should try to keep yourself completely awake. This is very important. Make a resolution to yourself now that I will not sleep. I will remain awake throughout the practice.

Speaker 1:

During Yoga Nidra, you are functioning on the levels of hearing and awareness. The only important thing is to follow the voice of the instructor. You must not try to intellectualize or analyze the instructions, as this will disturb your mental relaxation. Simply follow the voice with a total attention and feeling. If thoughts come to disturb you from time to time, do not worry, just continue the practice. Allow yourself to become calm and steady. Now bring about a feeling of inner relaxation in the whole body. Concentrate on the body and become aware of the importance of complete stillness. Develop your awareness of the body from the top of the head to the tips of the toes, and mentally repeat the mantra Om Om. Complete stillness, complete awareness of your whole body. Again the mantra Om Om. Continue your awareness of the whole body, the whole body. The whole body.

Speaker 1:

Become aware of the fact that you are going to practice yoga-needra. Say mentally to yourself I am aware, I am going to practice yoga-needra. Repeat this to yourself again I am aware I am going to practice yoga-needra. The practice of yoga-needra begins now. At this moment, you should make your intention sankalpa, or resolve. This resolve will be very simple. Try to discover one. Naturally Must develop a resolve to say at this time. It should be a short, positive statement in simple language, stated three times, with awareness, feeling and emphasis. Some examples are I am happy, I am free, I am love. Please set your resolve now, silently, three times I am, I am, I am.

Speaker 1:

We now begin the rotation of consciousness, rotation of awareness, by taking a trip through the different parts of the body as quickly as possible. The awareness is to go from part to part, repeat the part in your mind and simultaneously become aware of that part of the body. Keep yourself alert, but do not concentrate too intensely. Become aware of the right hand, the right hand thumb, the second finger, third finger, fourth finger, fifth finger, the palm of the hand. Become aware of your palm, the back of the hand, the wrist, the lower arm, the right elbow, the upper arm, the shoulder, the armpit, the right waist, the right hip, the right thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the right foot, the top of the foot, the big toe, the second toe, the third toe, fourth toe, fifth toe, to the left side, become aware of the left hand thumb, left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, the wrist, the left lower arm, the left elbow, the upper arm, the shoulder, the armpit, the left waist, the left hip, the left thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the left foot, top of the foot, the big toe, second toe, third toe, fourth toe, pinky toe. Now to the back. Become aware of the right shoulder blade, the left shoulder blade, the right buttock, the left buttock, the spine, the whole back together. Now to the top of the head. The top of the head, the forehead, both sides of the head, the right eyebrow, the left eyebrow, the space between the eyebrows, the right eyelid, the left eyelid, the right eye, the left eye, the right ear, the left ear, the right cheek, the left cheek, the nose, the tip of the nose, the upper lip, the lower lip, the chin, the throat, the right chest, the left chest, the middle of the chest, the navel, the abdomen, the whole of the right leg, the whole of the left leg, both legs together, the whole of the right arm, the whole of the left arm, both arms together, the whole of the back, buttock, spine, shoulder blades, the whole of the front abdomen, chest, the whole of the front and back together, the whole of the head, the whole body together, the whole body together, the whole body together.

Speaker 1:

Please do not sleep. Total awareness, no sleeping, no movement. The whole body on the floor. Become aware of your body lying on the floor. Your body is lying on the floor. See your body lying perfectly still on the floor in this room. Visualize this image in your mind.

Speaker 1:

Become aware of your breath. Feel the flow of your breath in and out of your lungs. Do not try to change the rhythm. Everything is natural, automatic. You are not doing it and there is no effort. Maintain awareness of your breath, complete awareness of breath.

Speaker 1:

Now, concentrate your awareness on the movement of your navel area. Focus on your navel movements. Your navel is rising and falling slightly with every breath, with each and every breath that expands and contracts. Concentrate on this movement and synchronization with your breath. Go on practicing, but be sure you are aware. Now start counting your breath backwards from 27 to 1, like this 27 navel rising, 27 navel falling, 26 navel rising, 26 navel falling, 25 navel rising, 25 navel falling, and so on. Say the words and numbers mentally to yourself as you count your breath. If you make a mistake or lose count, go back to 27 and start again with total awareness that you're counting.

Speaker 1:

Go on counting from 27 to 1. Start on with the practice. Now stop your counting of the naval breath and shift your attention to the chest. Your chest is rising and falling slightly with each and every breath. Become aware of this. Continue concentrating on the movement of the chest and start counting backwards from 27 to 1 in the same way as before 27, chest rising, 27, chest falling, 26, chest rising, 26, chest falling, 25, chest rising, 25, chest falling, and so on. Again, repeat the words and numbers mentally to yourself as you count and if you lose track, go back to 27.

Speaker 1:

Keep on with the practice counting and awareness, awareness and counting. Cease your counting of the chest breath and move your awareness to the throat. Please move to the throat. Become aware of your breath, moving in and out of the throat. Become aware of this, concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before. Complete awareness of counting in the breath, mostly being pleased, just total awareness that you are counting. Keep on with the practice. Continue counting your breath in the throat. Stop counting and go to the nostrils. Become aware of the breath moving in and out of the nostrils. Concentrate on the movement of the breath in and out of the nostrils and start counting as before. As you know very well by now 27 breathing in. 27 breathing out. 26 breathing in, 26 breathing out. 25 breathing in, 25 breathing out. Complete awareness. Please Continue counting. Keep on with the practice drank.

Speaker 1:

Stop your counting, leave your breathing. We now come to visualization. The number of different things will be named and you should try to develop a vision of them on all levels. You need awareness, emotion, imagination, as best you can. If you're able to find this vision, your relaxation is complete for the time being. If you're not able to, then you need a little more practice. Endless desert, egyptian pyramid, torrential rain, snow capped mountains, snow capped mountains. Greek temple at sunrise. Greek temple at sunrise. Coffin beside a grave, coffin beside a grave. Birds flying across the sunset, red clouds drifting Cross above a church, stars at night, full moon, smiling Buddha, wind through the sea, waves breaking on a deserted beach. The restless sea. Eternal restless sea. Eternal restless sea. Waves breaking on a deserted beach. Now is the time to repeat your resolve, intention or sankalpa. Repeat the same resolve that you made at the beginning of the practice. Do not change it. Repeat the resolve three times, with full awareness and feeling. I am, I am, I am.

Speaker 1:

Relax all efforts, draw your mind outside. Start to become aware of your breathing. Become aware of the natural breath, awareness of the whole body and awareness of breathing. Your body is lying totally relaxed on the floor, your breathing quietly and slowly. Develop awareness of your body, from the top of your head to the tips of your toes, and say mentally in your mind OM, keep OM. Mentally to yourself twice more. Become aware of the floor, the position of your body lying on the floor. Feel free to lie quietly for some time and keep your eyes closed if you need. If you are ready, start moving your body, stretching yourself out. Please take your time, do not hurry. When you are sure that you are wide awake, sit up slowly and open your eyes. The practice of Yoga Nidra is now complete. Harion Tatsa.