7-minute guided yoga nidra for focus
Experience yoga nidra, a meditative technique to fully rest the body without sleeping, in this conscious sleep and rest session.
Transcript
<v Anne-Marie>Short meditative</v> yoga Nidra practices as an interlude at work.
For the purpose of relaxation, the essential elements of this form of yoga Nidra,
our rotation of consciousness and counting of breaths. These elements can be easily adapted
to allow for practice in the work place or at home. If a short break of five to twenty minutes presents itself,
additional flexibility is provided by the breathing practice from which any number of combination of the four parts can be chosen as required.
The following is an example of a practical solution for office or home
or wherever there may be privacy.
Begin by preparing your space.
Lock the door, switch off the light and draw the curtains or blinds.
Make a mental note of how soon you want the practice to finish.
10 minutes. Lie down on the floor or a couch
and close your eyes. Commence relaxing the body
by lying quietly in shavasana.
Let your mind wander around the environment listening to the sounds reaching you from outside.
Do not analyze or intellectualize these sounds. Just become aware of them
as something external. Bring your attention to the body,
take a deep breath, and as you breathe out feel yourself letting go,
sinking deeper, and deeper into the floor, into the couch. Let the body let go and rest.
Focus your mind on the meeting points between your body and the floor and develop this feeling for a couple of minutes.
Notice the space between your body and the floor, or the couch,
wherever you're lying just be completely aware.
Then scan your consciousness around the body starting with the right thumb,
the hand, the fingers. Move to the left side of the body.
The left thumb, the hands, the fingers, the left side of the body.
Spend a moment scanning the body.
Take your attention and awareness into all of your body. From your head to your toes.
The back of your body, the front of your body.
Become aware of your natural breath do not force it, simply
observe. Focus your attention on the breath as it moves in and out of the nostrils,
or focus on the throat, chest or abdomen, whichever feels right at this time.
Maintain your awareness of this for some time. Count the breaths backwards
from eleven to one. (steady drumbeat and birds chirping)
So we're going to inhale, 11. Exhale 11.
Inhale 10, exhale 10 and onwards to one.
(steady drumbeat and birds chirping)
(steady drumbeat and birds chirping)
(steady drumbeat and birds chirping)
(steady drumbeat and birds chirping)
It's coming to the end. Stop counting and take a long deep breath.
As you exhale lie quietly for a few moments and stretch yourself slowly.
Take your time. Gently move your toes and your fingers.
Roll your head from side to side. Make sure you breathe deeply and stretch completely.
Before you open your eyes, find yourself back feeling refreshed
as if you've had a long sleep and when you do get up
just be really conscious how well you feel, how relaxed and yet energized.
Ensure you drink some water before you carry on working, make sure you're completely present.
Ohm. (steady drumbeat and birds chirping)
(steady drumbeat and birds chirping)
yoga
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