Yoga Nidra MeditationYou are welcome to print and record these Yoga Nidra meditation instructions.The most important key to fully experiencing Yoga Nidra meditation is forming your intention - your Sankalpa. Make it one sentence long containing the essence of what you want. This will help you to remember it, and make it a "living creative energy." State your Sankalpa in positive language. State what you want, not what you don't want. An example would be...
See and feel yourself laying on the floor, fully and completely relaxed. You are breathing naturally. Your eyes are closed... Focus your inner awareness inside your body, inside your pelvic bowl. Place your hands on your abdomen, now. Have a sense of, visualize and feel the ball of golden light that radiates from your lower abdomen, just below the navel. Feel the warmth being generated from this ball of healing light... As you naturally breath in and out, notice the golden ball of light is getting bigger, brighter and warmer... You feel the golden rays of light radiating throughout your body to every cell. Now, repeat in your mind, 5 times, your Sankalpa - Intention. As I say a part of the body, take your awareness to that body part. Make it bright with the golden light...
top of the head... back of the head... sides of the head... temples... ears... forehead... eyebrows... between the eyebrows... eyes... jaw... tongue... throat...
The right chest... the left chest... the center of the chest... the ribcage... abdomen... navel... pelvic bowl... reproductive organs...
Now, take your attention to the area between your eyebrows. Rest your awareness there. Now, repeat in your mind, 5 times, your Sankalpa - Intention...
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tree - vriksasana
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