Yoga Nidra means “deep yogic sleep”.
(script of recording)
By practicing this exercise, you will lower stress and anxiety promoting deep sleep.
There is no set posture but you should be relaxed. I lay down on a mat or my bed. (after all I’m trying to go to sleep when I do this or to calm down)
Another thing you will need is a piece of chocolate candy in a foil wrapper. (or substitute your favorite candy). As part of this exercise, we will be doing some mindfulness with the candy.
You have your candy and you are laying down or in your relaxed pose.
Close your eyes.
Notice your breathing. Are the breaths short and fast (perhaps you’re anxious or stressed). The goal is to have long slow breathing which will calm any nerves.
Take a deep breath in to a count of 4. 1-2-3-4
Hold the breath for 4. 1-2-3-4
Breathe out for a count of 4. 1-2-3-4.
In 1-2-3-4. Hold 1-2-3-4. Out 1-2-3-4. Hold 1-2-3-4. Repeat.
Repeat this for several seconds or until the slow deep breathing feels natural.
Now notice the room. Are there any sounds. The bathroom fan or desk fan that I have blowing for white noise at night. Can you hear any sound from outside the room. Car horn.
How does your breathing sound? Are your breaths long and slow now? Do you hear the air rushing in and out of your lungs? Temporarily take a fast deep breath to hear the sound of the air. Blow it out and hear the sound of the air.
Back to slow controlled breathing. Breathe In 1-2-3-4
Now take natural breaths without the counting, and instead visualize a beach. You feel the warm sun on your face and the sand between your toes. There is a slight wind blowing that you feel on your skin.
The waves are slowly coming in and going out. The sound of the crash of each wave sends calming waves through your body. Feel the waves in your mind.
How are your feeling? Calmer? Low stress? (keep breathing)
Take your left hand and with your thumb and index finger slowly squeeze your earlobe. Gently. Gently massage your earlobe with your fingers. This triggers the vagus nerve, which is part of creating relaxation.
How do your fingers feel? Mine are cold. Both hands are cold. Blow air into your fist to warm your fingers. How does the air coming out of your mouth feel on your hand? Warm?
Now put the chocolate candy in your right hand. Pay attention to the shape as your hold it gently. Is it square? Round? Is it a candy bar? (mine is a reeses peanut butter cup). Feel the texture of the wrapper, is it smooth like paper or textured like foil?
With both hands start to tear open the wrapper. How does it feel tearing an edge and unwrapping the candy? My candy has ridges and is round, the packaging was square.
The chocolate feels soft when I squeeze it slightly. It could break.
Smell the candy. Mine smells like chocolate and peanut butter.
Touch the candy with the tip of your tongue. Is it soft, hard, smooth or rough?
Now put the chocolate in your mouth but don’t chew it yet.
Is it warm or cold, hard or soft, smooth or rough?
Mine is melting. It tastes sweet like chocolate milk.
Roll it back and forth with your tongue. Bite down slightly. (I taste peanut butter)
Now let it set and continue to melt. Swallow the juices but keep the piece of candy on your tongue.
How does it feel against your teeth?
Start to chew the candy. Is it hard or soft? Does it crunch?
Has the flavor changed? (Mine is peanut butter now with the chocolate)
Continue to taste the candy letting it roll around in your mouth.
Swallow the last bit of candy.
How do you feel? You should feel relaxed and well-fed.
Continue to breath. Continue to use all your senses to feel the room.