Download Free Guided Yoganidra meditation.
Yoga-nidra is an efficient method of inducing complete physical, mental and emotional relaxation while maintaining consciousness. In fact Yoga Nidra not only brings physical and mental relaxation but also prepares the mind for spiritual evolution. It is mainly associates with pratyahara (withdrawing senses form sense-objects) and dharana (concentration). In normal sleep consciousness is absent and the unconscious is in charge. In Yoga Nidra the consciousness directs the unconscious to relax. Yoga Nidra is a 'sleep' where all the burdens, stress, strain, anxiety are thrown off to attain more blissful state of awareness, a relaxation much more intense than ordinary sleep. Yoga Nidra is said to be the doorway to samadhi!' Generally Yoga-nidra is practiced in Shavasana or sitting position. It may last for 25 to 45 min. It is important to remain awake and aware during the practice.RelaxationPreliminary preparation of the body. ResolveA personal goal is programmed into the unconsciousness. 'Sankalpa' (resolve)A very special feature of Yoga-nidra is 'Sankalpa', a positive resolve about the aim in life. The relaxed body and mind are ideal soil for making a resolve. The 'Sankalpa' is affirmative autosuggestion of the statement. These are short, positive, precise about what you want to achieve.e.g."I am successful,""I am peaceful,""I am becoming happier, healthier and more relaxed","I will awaken my spiritual potential", "I will be successful in my all undertakings", "I will achieve total health","I will be a positive help in spiritual progress of others", etc. This recitation of auto suggestions in relaxed mind (alpha level of brain waves) sinks easily into subconscious mind and direct the conscious mind to transform the positive thought into reality.Rotation of ConsciousnessThe consciousness is taken on a tour of the whole body in a structured fashion. The person has to just visualize the parts of the body to rotate the awareness. one has to shift one’s awareness from one part to the other. The whole process should be a pleasure and not a burden. There should not be any anxiety or expectation.Respiration
Feelings and Sensations
Resolve - is repeated.Return to Full Awareness
Resolve Now it is the time to make Sankalpa (resolve). State your affirmation mentally three times with feeling and awareness.Rotation of Consciousness
Right sideRight hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, lower right arm, upper arm, the shoulder, the armpit, the right side of the torso, the right upper leg, the lower leg, the ankle, the right foot, the right toes.Left sideLeft hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, lower left arm, upper arm, the shoulder, the armpit, the left side of the torso, the left upper leg, the lower leg, the ankle, the left foot, the left toes.BackBecome aware of the right shoulderblade, the left shoulderblade, the right buttock, the left buttock, the spine, the whole back.FrontNow go the top of the head. Become aware of the top of the head, the forehead, the right eyebrow, the left eyebrow, the space between the eyebrows, the right eye, the left eye, the right ear, the left ear, the nose, the lips, the throat, the right chest, the left chest, the middle of the chest, the navel, the lower belly.Major PartsThe right leg, the left leg; both legs together. The right arm, the left arm, both arms together. The back of the body, the front of the body, the head, whole body, the whole body, the whole body (repeat one more time).Are you awake? Repeat to yourself: "I am awake." Total awareness. Awareness of the whole body. The whole body lying down. See your body lying down. Visualize your body lying down. BreathingBecome aware of your breath. Feel the natural rhythm of your breath, feel your natural, spontaneous breath. Do not force the breath; just awareness Awareness of Sensations
Return to Full AwarenessNow start taking normal natural breath, spontaneous breath. Now bring your awareness to your body lying stretched out and relaxed on the floor. Be aware of your physical existence. Become aware of the environment, room... the floor, the walls, the ceiling, and the noises in the room. Let your mind become completely external. Don’t make hurry to open your eyes. Lie quietly until your mind is completely awake and externalized. Start moving yourself slowly, stretching yourself. When you are sure you are awaken, open your eyes. Benefits of Yoga Nidra
NoteEveryone can practice. Even beginners who are stiff.
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