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Yoga Nidra for Deep Relaxation and Healing

49 Min
Meditation
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Dorothy Ratusny
Psychotherapist & Meditation Teacher
This practice of Yoga Nidra guides you into a state of deep relaxation, allowing the body and mind to heal and repair.   Practice this whilst doing your best to remain awake and attentive; following my guidance as you bring presence into each moment; as you hold awareness as we move through the parts of the body and as you choose a sankalpa or intention, inspired by your deepest wisdom. Yoga Nidra is a little-known ancient meditation technique explained as transformational sleep.  It evokes within you brainwave states similar to those in sleep, where the biology of your body is able to disengage from thoughts.
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3 reflections
C
Cherish
Refreshed and Energized
Yoga Nidra, or yogic sleep as it is sometimes referred to, is an ancient practice that creates deep relaxation for health, mental peace and higher awareness. In this beautiful meditation, Dorothy walks us through the various stages of this wonderful restorative practice. Laying down, I made myself comfortable and mentally said a resolve that I would relax, but remain aware of Dorothy’s voice. This way I would not drift off to sleep. Becoming aware of my breath, I began to sense my breath naturally slow down and deepen. Without labeling, I became aware of sounds in other rooms as well as the one I was in. Soon all other sounds softened around me other than the sounds of my body breathing and my heart beat. Thinking of a quality I wished to manifest, I created an intention, or a sankalpa. Once I had my sankalpa in my mind, I repeated it three times. Following Dorothy’s voice, I allowed my awareness to follow different areas of my body. Creating pratyahara, or sense withdrawal, my mind was able to further relax. Once the amazing body scan was completed, I brought my awareness back to my breath. Being aware of how calm my breath was, I followed Dorothy’s guidance and visualized my body heavy as if it were made out of lead using my exhale. After doing that for a short time, I used my inhale to visualize my body getting lighter. Observing the polarization that these two effects had on my body, I went back to my breath, noticing how calm it was while reintroducing my sankalpa and saying it three times. Bringing awareness back to my body, I began to wiggle my toes and fingers. Sitting up, I noticed how incredibly refreshed and energized my body and mind felt. Thank you, Dorothy! This is one practice that I will continue to do on a regular basis! Namaste 🙏🏻❤️☮️
B
Brent
Cleansing
As I progressed through this practice I felt a deep calm and internal cleansing. I was able to stay with Dorothy throughout. At its deepest I was aware of the practice and her voice but I wasn’t in my room or mind anymore. That sense of peace was blissful. Mind quieted. Things fell away. I was out of the cycles of thought.
C
Carrie
Relaxation without sleep
I felt more energised then I expected. Did have a few thoughts but found returned to the practise quickly.
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