Observe sounds outside and inside the room, noticing them without finding any of them disturbing. Allow each breath to flow through you like a rolling sea wave. Now allow the sound and the easy rhythm of your breath to further relax your body. Follow the sound of my voice throughout the practice, remaining awake and aware. Take a deep breath, and as you exhale, let go of all worries and distracting thoughts. If it continues to bother you, make any necessary adjustment, and then come back to a place of stillness as soon as possible. If you notice discomfort anywhere in your body at any time, first observe. Come to a place of stillness and try to remain still throughout the practice.
Now please soften and close your eyes and allow your body to slowly relax and settle into the posture. Whatever you need to feel very comfortable and at ease in this relaxed posture.
Richard miller yoga nidra youtube free#
Feel free to place a blanket under your head or a bolster under your knees. Position your head comfortably, with your head and neck in a neutral position, with your forehead level or slightly higher than your chin. Please lie down on your back and relax in a comfortable position on the floor or bed with your palms facing up and your feet falling gently out to the side. You are about to practice yoga nidra, a deep and relaxing meditation experience that will allow you to let go of distractions and worries and connect with your deeper self. ( You can listen to an audio recording of the below here.) Introduction The headings do not need to be said out loud. Talk in a calm, relaxing voice, and read the script very slowly. Record the script below as a voice memo on your smartphone, so you will have it available to listen to any time you need to relax and rest your body and mind. Many examples of sankalpas are listed on this Luna Nidra site. Most people who practice use the same sankalpa until they feel the resolve has been manifested in their lives. This is a short, concise affirmation, intention, or heartfelt desire stated in the present tense.
Many other yoga nidra scripts are available to listen to on the Insight Timer app.īefore you practice, you may want to come up with a sankalpa, or resolve. His book “Yoga Nidra: A Meditative Practice for Deep Healing and Relaxation” is available on Amazon and elsewhere.
Richard Miller recently developed the widely practiced iRest program, geared toward helping people cope with painful emotions including grief, pain and anger. Some scripts are outlined in his book “Yoga Nidra,” available on Amazon and elsewhere. The script presented below is designed to appeal to swimmers, yet follows the general structure developed by Swami Satyananda Saraswati and taught at the Bihar School of Yoga beginning in the 1970s. Although yoga nidra literally means “yogic sleep,” it is in fact an awakening, a method of relaxing that brings you closer to your authentic self. Yoga nidra practice transports you through different states of consciousness in a way that allows your body to replenish and rest and that allows personal transformation. Breath by breath, yoga nidra can melt away your worries, relax your nervous system, and bring you back to a state of balance. It’s difficult to be thrown into a new way of living so suddenly where many familiar comforts-including our daily stress-releasing swims-are no longer available. The COVID-19 restrictions are wearing on all of us.
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