Yoga Nidra, short meditation.

Yoga Nidra is a method of inducing complete physical, mental, and emotional relaxation. During the practice, your consciousness is functioning at a deeper level of awareness.
This is a condensed version that you can use when you only have a short amount of time, perhaps during a brief break at work.
Enjoy the time to relax and recharge.

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Transcript

Sonia:
My dear friends, welcome. This is Sonya. Today we'll do a short meditation, a meditation called Yoga Nidra. Yoga Nidra is an ancient technique, a technique for meditation, and you will relax your body and your mind. We have two kinds of yoga Nidra, the long version and the short version, the version you can do before going to bed diversion you can do just to relax before going back to work. Maybe if you have a break during your day, maybe at the office. It's a short meditation to relax and regain your energy

Sonia: 1.29
trying to find a space where you may take a few minutes to yourself few minutes to relax. So find a space where you can just close the door and forget the outside world. Just for a little while. Maybe you can lock the door,  switch off the light. And if there are curtains, maybe you can draw the curtains for the blind. Make a mental note of how soon you want the practice to finish. Maybe just 10 minutes lay down on the floor or a couch or just sit in your chair. Close your eyes. Take a few deep breaths. Inhale and relax. Relax the body you're quiet if you're lying down. Lie down in Shavasana the corp pose or maybe just sit down; let your mind wander around the environment. listening to the sounds that are reaching you from outside. Don't analyze or intellectualize the sounds just become aware of the sounds; sounds that are external. Bring your attention to your body. Take a deep breath and as you breathe out feel yourself letting go.

Sonia: 3.57

Let go and focus your mind on the meeting point between your body and the floor. The body or the couch? The body or the chair developed this feeling for a couple of minutes.

Sonia: 5.52
We are going to rotate the consciousness quickly around the body. Start with your right thumb. Follow my voice, mentally repeat after me. Each part, of your body's right hand, second finger, third finger, fourth finger, fifth finger, palm of the hand. Become aware of your palm back of the hand. The wrist, the lower arm, the elbow, the upper arm the shoulder, the armpit, the right waist, the right hip, the right side, the kneecap. The calf muscle, the ankle, the heel. The sole of the right foot. The top of the foot, the big toe, second to third to fourth to fifth toe
Sonia: 7.43
left side, become aware of the left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand. back of the hand. The wrist, the lower arm, the elbow, the upper arm the shoulder, the armpit, the left waist, the left hip, the left thigh, the kneecap, the calf muscle, the ankle to heal the soul of the left foot, the top of the foot. The big toe, second toe, third toe fourth toe, fifth toe.

Sonia: 9.05
major parts of the body, the whole of the right leg. The whole of the left leg, both legs together, both legs together the whole of the right arm. The whole of the left arm. Both arms together. Both arms together. The whole of the back, buttocks, spine, shoulder blade, the whole of the front, abdomen, chest, the whole of the back and front together the whole of the head, the whole body to get the whole body together. The whole body together to not sleep. Remember total awareness, no sleeping, no movement. The body, still on the floor or the chair. Be aware of your body. Become aware of your breath. Feel the flow of your breath in and out of your lungs
Sonia: 10.37
do not try to change the rhythm. The breathing is natural. You are not doing it. There is no effort and then awareness of your breath. complete awareness of your breath
Sonia: 11.21
be aware of your breath
now we're going to see and visualize images listen to my voice. You're not sleeping. You're practicing yoga Nidra.

Sonia: 11.51
burning candle burning candle. burning candle. endless desert. endless desert endless desert. Torrential rain. Torrential rain. Torrential rain birds flying across the sunset. Birds flying across a sunset. Red clouds 313 Right clouds drift in red clouds drifting
 waves breaking on a deserted beach,  waves breaking on a deserted beach, waves breaking on a deserted beach
relax all efforts. Draw your mind outside and become aware of your breathing become aware of your natural breathing

Sonia: 13.53
you are totally relaxed completely. Relax. You're aware of the whole body and you're breathing,
 mentally repeat
Om Om Om
Sonia: 15.06
Becoming aware of the floor and the position of your body
visualize the room around you. Become aware of your surroundings.
Keep your eyes closed for a little while.
Sonia: 15.47
With your eyes closed start moving your body and stretching yourself please take your time to not hurry when you're sure that you're wide awake, very slowly sit down and open your eyes the practice of yoga Nidra is complete.