Yoga Nidra Meditation For Sleep and Relaxation

Meditation is a unique scale that boosts your physical, mental, emotional and spiritual well-being. Relax and get ready to meditate with Gurudev in this exclusive Spotify podcast. To get regular updates for this podcast, follow Meditate with Gurudev only on Spotify. In this process, we don't sleep, we keep awake and we take a mind as rotation through different parts of the body. I will be mentioning different parts of the body. You gently take your attention there. We thought much concentration or effort. And then you let go. When I give instruction, don't listen to it very intently because when you do intent listening, it doesn't let you relax. Yognidra is a process of deep relaxation. So, we should not listen to it intently or the instructions. You simply relax and let the instruction float through you. Like you listen to your music. So, let us lie down with our legs slightly apart, knees slightly bent, your palms to the side, your eyes closed. Now, let us tense your right leg, stretch your toes out only the right leg. And then hold a fist of your right palm and then tense your right palm. Right palm, hold tense, tense, tense. And let go. Relax. Relax your leg. Once again, you breathe in and tense your right leg. Tense your right leg, stretch it. Tense and tense your, hold a fist of your right palm and tense your right hand. Tense and let go. Now, we will do this with the left leg also. Left leg and left palm. Tense your left leg now and left palm. Hold a fist of your, place your thumb in the middle of your palm and then close. The four fingers and tense your left hand. Tense as much as you can. And let go. Breathe out and let go. And relax your palm. Now, let us bring both feet together. Bring your feet together. And now, we are going to tense the whole body. Tense both feet and hold a fist of both palms and make breathing and hold. And then tense and tense more. Pull your navel to the ground and hold. Make a face. Make a face. And let go. We will do this once again. Let's breathe in and tense your leg. Tense your arms, tense your face. Make sure your lower back is not lifted up and tense. Tense hold and let go. Breathe out. You may breathe out through the mouth also if you feel like. One last time, this time, we are going to breathe out through the mouth. Breathe in. Hold your fist. Stretch your toes. Tense your body as much as you can make a face. And breathe out through the mouth and relax your whole body. Now, you spread your legs apart. Half a meter or one and half feet apart. And your palms to the side. Your head straight, eyes closed. Now, we are going to take a Sanca Lpa. Sanca Lpa means a wish. An intention. An intention in the positive, in the present, which you believe is possible. Take a Sanca Lpa. It could be, I am healthy and happy. I am peaceful. Any Sanca Lpa that you wish, have it at this moment. The Sanca Lpa is in the present moment. I am healthy. I am happy. I am calm. I am strong. Anyone of this Sanca Lpa, I am successful. And repeat the Sanca Lpa three times. You have chosen a Sanca Lpa and are repeating it for three times. Let's take a deep breath in. And as you breathe out, relax your whole body. At this moment, your body is lying on the floor. Your body is in touch with the floor. Let us rotate our attention to different parts of the body. As I mentioned, different parts of the body. Just listen and pay attention without concentrating. Let's take a attention to right hand thumb. Index finger. Middle finger. Ring finger. Right palm. Back of the palm. Rest. Four arms. Right shoulder. Right collarbone. Right side of the chest. The stomach, abdomen, liver, right waist, right hip, growing, Thai, right knee, right calf, muscle, shin, ankle, heel bottom of your feet, top of your feet, right big toe, second third, fourth and the little toe come to the left palm, left thumb index finger, middle finger, ring finger, little finger, back of the palm, palm, wrist, forearm, upper arm, left shoulder, collarbone, left side of your chest, left side, explain pancreas stomach, colon, abdomen, the thorax region on the left side, waist, left groin, left hip, Thai, left knee, shin, calf, muscle, ankle, heel, bottom of the feet, top of the foot, bottom of the foot, top of the foot, top of the foot, left big toe, second, third, fourth, fifth, fifth, fifth, sixth, sixth, sixth, sixth, sixth, sixth, sixth, sixth, sixth, sixth, sixth, sixth, fold the blade, back of the neck, front of the neck, chin, jaw, lower lip, upper lip, tongue, right cheek, left cheek, inside of your cheeks, palate, right eye, right nostril, left eye, left nostril, left ear, right ear, high bros, both eyes together, پر بھائیتے ہیں۔ پر بھائیتے ہیں۔ پر بھائیتے ہیں۔ پر بھائیتے ہیں۔ سمستہ سوکی نو بھویں۔ پر بھائیتے ہیں۔ پر بھائیتے ہیں۔ پر بھائیتے ہیں۔ پر بھائیتے ہیں۔ پر بھائیتے ہیں۔ Tickety breath in and slowly and gradually be breathed out. And gently shake your right leg, shake your right leg, gently and the left leg. Rotate your right hand and the left hand. Rotate your neck from side to side. Again, take another deep breath in, feel your whole body feel like yawning or moving, you may do so. And slowly get up and sit down with your right closed. You may turn to your right side or left side and sit up with your right closed. And you may slowly and gradually open your eyes.