Can't find that peaceful corner within yourself, or struggling to transfer this serene vibe to your little ones? Embark on a journey of tranquility with me, Yogi Ray, in the sixth episode of our enlightening series - Part Three of Yoga Nidra for Children. We'll be focusing on the Inner Light Visualisation. Your curiosity will be rewarded as we explore the art of creating a serene space for Yoga Nidra, the method to draw out inner peace by progressively tensing and relaxing the body, and the secrets of breath awareness.
Ready to dive deeper? The concluding chapter of this part is an invitation to experience an enchanting journey towards your inner light. Together, we'll chant mantras and discover the blissful harmony that resonates when we finish our practice with "namaste". Adults and children alike can benefit from this mindful practice. So, come along, and let's unwrap the magic of Yoga Nidra together, instilling the joy of sharing this calming practice with our young ones. Open your heart, and let your mind be illuminated by the inner light.
Can't find that peaceful corner within yourself, or struggling to transfer this serene vibe to your little ones? Embark on a journey of tranquility with me, Yogi Ray, in the sixth episode of our enlightening series - Part Three of Yoga Nidra for Children. We'll be focusing on the Inner Light Visualisation. Your curiosity will be rewarded as we explore the art of creating a serene space for Yoga Nidra, the method to draw out inner peace by progressively tensing and relaxing the body, and the secrets of breath awareness.
Ready to dive deeper? The concluding chapter of this part is an invitation to experience an enchanting journey towards your inner light. Together, we'll chant mantras and discover the blissful harmony that resonates when we finish our practice with "namaste". Adults and children alike can benefit from this mindful practice. So, come along, and let's unwrap the magic of Yoga Nidra together, instilling the joy of sharing this calming practice with our young ones. Open your heart, and let your mind be illuminated by the inner light.
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Speaker 1:
Welcome to where souls hang out. I'm Yogi Ray. I'm very grateful they can join me on episode 6, which is part 3 of the Yoga Nidra for Children series. This one's called Inner Light Visualisation. So if you missed part 1 and part 2, just go back and understand the Yoga Nidra process and then come join us here. Otherwise, find that quiet special place, find your space. And yes, mum, dad, grandma, grandpa, you should absolutely do this Yoga Nidra session with your children. It's perfect for adults too. So no excuses, you can all be in that space. So enjoy this beautiful journey to that peaceful place within where souls do hang out, and welcome to episode 6. And welcome everyone to this Yoga Nidra session, part 3, inner Light Visualisation.
Speaker 1:
By now you're found your spot where you're not going to be interrupted at all. Get yourself comfortable. That's the main thing. Yoga Nidra can be practiced in any position, but for long sessions it's best to lay flat on your back. Just make sure that your head, neck and shoulders are in a straight line, your hands are at the sides with palms facing up, and legs are straight, feet placed a little bit apart, or anything that really makes you comfortable. Commence with progressive tensing and relaxing of the body, of the different body parts, beginning with the feet and the legs. Just visualise the feet, the legs, feel them, make them nice and tense and then just let it go and relax, just moving up the body to your stomach, your chest, your back, your hand, your arms, as well as your head. You should relax, be completely relaxed in shavasana, which is the position I just mentioned, laying on your back, and then just follow the instructions.
Speaker 1:
The next section is rotation of consciousness through the whole body. So just listen to my voice and follow through. So relax your whole body, breathe out all of your tensions, all of your worries and all that you don't want, and feel that you are coming a little bit heavy and then become heavier and heavier the more you relax. Just remember, stay awake, try not to sleep and become aware of your right hand, your right hand thumb, second finger, third, fourth and your little finger. Now your whole right hand, your whole right arm, shoulder, right side of the chest, waist, hip. Your whole right leg, your right foot, toes one, two, three, four and five, all five toes together. Now go to the left hand. Become aware of the left hand thumb, second finger, third, fourth, little finger, the whole of the left hand, the whole of the left arm, the shoulder, the left side of the chest, waist, hip, the whole left leg, the left foot toes, one, two, three, four and five, all five toes together. Feel the two feet together, the two legs together, the buttocks, the stomach, the chest, the back, the two shoulder blades, the two arms, the neck, head, scalp, forehead, eyes, your right ear, left ear, nose, right cheek, left cheek, mouth, lips, tongue, teeth, chin, the whole face, the whole head, the whole neck, the whole back, the four limbs, the whole body, the whole body, the whole body. Relax Now it's time to feel the contact between the body and the floor and be aware of the back of your head where it touches the floor.
Speaker 1:
Find that point where the back of the head touches the floor and just feel that point, without moving the back of the head and the floor, the back of your shoulders and the floor, the back of your arms and the floor, the buttocks and the floor, the calf muscles and the floor, the heels and the floor. Just relax Now we'll move into breath awareness and feel that you are breathing in a lovely, transparent bubble. Every time you breathe in, the bubble expands. Every time you breathe out, the bubble contracts or gets smaller. Now count the number of breaths backwards from 10 to 0. Be careful not to lose, count or miss a breath. If you do, just go back and start at 10. Still counting the breath backwards from 10 to 0. If you don't want to count the breath, you can be imagined by passing in and out through the nostrils, counting backwards from 10 to 0. If you don't want to count the breath, you can be imagined by passing in and out through the nostrils Every breath, counting backwards from 10 to 0. And then just relax all efforts.
Speaker 1:
Be relaxed and enjoy the journey, the inner light visualization journey that is. Imagine a shining star on the top of your head, radiating the star rays of energy and light. This star is illuminating everything in your mind, just as the sun lights up the whole of the earth. You can direct your inner light to anything you wish to see and it will reveal this for you. Imagine a beautiful red rose glistening with morning dew. The light from your star is lighting up the red bud. Or from within, slowly, the petals unfold, exposing the long, delicate stamens at the centre.
Speaker 1:
There are many more things to which you can direct your inner light and you can also create a new light that will open your eyes, trying to visualize and light up the various objects. As I say them and don't worry if you are not able to see each one, just follow my voice. A red rubber ball, a red rose, a red rose, my voice, a red rubber ball. A sandy beach, brightly coloured seashells, fish swimming in water, a kite flying high in the sky, a sleeping cat, a butterfly amongst the flowers, a rainbow across the sky, a waterfall, a green balloon, a school bus, a children playing, a person meditating, snow-capped mountains, the rising sun, a blue sky, fluffy clouds, a bird in a tree, a boat on the river, a yellow square, a red triangle, a white circle and a black dot.
Speaker 1:
Next, take your star to the eyebrow center, the place between the two eyebrows. Take your star and imagine your star there, and try to visualize the star there for a few seconds and a few seconds longer. Now, the star in this position is illuminating your whole brain and your mind and increasing your ability to study and to learn, and to accomplish this, all that you wish to do in life. Now bring your attention back to your body, which is lying on the floor in a position we call shavasana. Become familiar with your surroundings and the sounds coming from outside.
Speaker 1:
Now set yourself a positive goal. What is it that you want to achieve? Maybe tomorrow or next week, or maybe you have something special coming up and you want to achieve something in that. Set your intention and goal for that moment. Say this goal to yourself silently, in clear, simple words, what you want to get out of this goal. Repeat this three times and let it sink deep, deep and deeper inside your mind. Now just notice how peaceful you feel and how relaxed you are. There is no place to go, nothing to think about, it's just you being. You Now slowly begin to move your body. Just ever so slightly. Start moving the body just a little bit more when you are sure that you are completely aware of your environment. Just please sit up comfortably, maybe in a cross leg position, maybe lie there just a little bit longer, but then just chant, say the mantra or the words of on three times. You can do that with me, just getting ready Om.
Speaker 2:
Om.
Speaker 1:
The practice of yoga neutral is now complete. Enjoy, I'm Yogi Ray and I'll see you in part four, namaste.
