Uma Dinsmore-Tuli - Yoga Nidra Made Easy: Deep Relaxation Practices to Improve Sleep, Relieve Stress and Boost Energy and Creativity

Praise for
Yoga Nidr

Easy to understand and deeply practical, this book contains everything you need to become the nidrista that you already are!

CHARLIE MORLEY, BESTSELLING AUTHOR OF WAKE UP TO SLEEP

Yoga Nidra Made Easy is a beautiful journey through the labyrinth of awakening to the power of repose. Accessible and deep, this book full of supportive and nurturing practices that allow you to reclaim the rest you deserve.

TRACEE STANLEY, AUTHOR OF RADIANT REST AND EMPOWERED LIFE SELF INQUIRY ORACLE

This book is a gift. Its message one of profound simplicity that in yoga nidra, in deep rest, in standing against a culture of constant action, we can return to ourselves.

JESSICA HUIE, AUTHOR OF PURPOSE

A marvellous beginners guide to the profound, elegant practice of yoga nidra.

JOHN VOSLER, MULTI-LINEAGE YOGA NIDRA EDUCATOR AND FOUNDER OF TRI-BEING

The Akashic Records
Ancestral Healing
Animal Communication
Astrology
Chakras
Connecting with the Angels
Connecting with the Fairies
Crystals
Discovering Your Past Lives
Energy Healing
Feng Shui
Goddess Wisdom
Lucid Dreaming
Meditation
Mediumship
Mindfulness
NLP
Numerology
Qabalah
Reiki
Runes
Self-Hypnosis
Shamanism
Tantra
The Tarot
Wicca

Published in the United Kingdom by:
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Published in the United States of America by:
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Published in Australia by:
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Published in India by:
Hay House Publishers India, Muskaan Complex,
Plot No.3, B-2, Vasant Kunj, New Delhi 110 070
Tel: (91) 11 4176 1620; Fax: (91) 11 4176 1630; www.hayhouse.co.in

Text Uma Dinsmore-Tuli and Nirlipta Tuli, 2022

The moral rights of the authors have been asserted.

All rights reserved. No part of this book may be reproduced by any mechanical, photographic or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted or otherwise be copied for public or private use, other than for fair use as brief quotations embodied in articles and reviews, without prior written permission of the publisher.

The information given in this book should not be treated as a substitute for professional medical advice; always consult a medical practitioner. Any use of information in this book is at the readers discretion and risk. Neither the authors nor the publisher can be held responsible for any loss, claim or damage arising out of the use, or misuse, of the suggestions made, the failure to take medical advice or for any material on third-party websites.

A catalogue record for this book is available from the British Library.

Tradepaper ISBN: 978-1-78817-740-5
E-book ISBN: 978-1-78817-742-9
Audiobook ISBN: 978-1-78817-741-2

Interior illustrations: Nirlipta Tuli

To the Divine Goddess, Nidr Shakti Dev
who resides in all existence in the form of Sleep,
we bow to Her; we bow to Her;
we bow to Her, continually we bow, we bow.

DEV MHTMYAM (V: 2326)

Below is a list of audio recordings of the Yoga Nidr recipes in this book. All tracks are recorded in two versions, one with a female and one with a male voice, and can be found via the Yoga Nidr Made Easy tab on the Yoga Nidr Network website (www.yoganidranetwork.org). They are also included in the Yoga Nidr Made Easy audiobook, which is available in the Empower You: Unlimited Audio mobile app.

Audio track 1.0 A rhythmic yoga nidr to remind me how to rest Welcome home to my rested self

Audio track 2.0 Settling deeper and easier

Audio track 3.0 Ways to inner listening (#1, #2, and #3)

Audio tracks 4.14.3 Journeys around your body

4.1 Easy rhythmic journey of attention around the body #1 Rhythmic travels by numbers

4.2 Easy journey of attention around the body #2 Nine encouraging reminders to embody the experience of yoga nidr

4.3 Easy journey of attention around the body #3 Complete tour (108 invitations)

Audio track 5.0 Easy opposites (#1 and #2)

Audio track 6.0 Serving suggestions to connect to imaginative capacity (#1 and #2)

Audio track 7.0 Special ingredient: Keeping curious as you return to inner listening

Audio track 8.0 Externalizing recipe (#1 and #2)

Audio track 9.0 Serving suggestion Completion

Audio tracks 10.110.8 Making the practice your own: Embodied knowing

10.1 Owning the start and end of the practice

10.2 Settling deeper into the practice at the start

10.3 Inviting the inner guide to speak

10.4 Finding your way around

10.5 Knowing and not knowing at the same time

10.6 Ignoring part of the recording

10.7 Letting intuitive intention empower you

10.8 Becoming free of the external guide

Audio track 11.0 Welcoming wild nidr

Audio track 12.0 Welcoming wordless yoga nidr

Audio track 13.0 Yoga nidr in the stars

in the worlds of yoga nidr
at the threshold to the dream
there are people settling
their tired bones upon the earth

in the worlds of yoga nidr
as the thoughts and feelings ebb
there are bodies breathing
into spaces of deep quiet

in the worlds of yoga nidr
as the sounds are welcomed now
there are conscious sleepers
taking refuge in this rest

Welcome to your experience of yoga nidr: an effortless state of restful being in freedom. Yoga nidr is a horizontal meditation upon the threshold of sleep, a conscious way to rest that invites you to nourish every aspect of yourself. It may look as if absolutely nothing is happening, but the deepest of restoration is occurring.

Yoga nidr is not just a practice, but also a form of awareness; not simply a technique, but a naturally cyclical nurturing process for entering and inhabiting restful and creative states of consciousness that are every rested humans birthright. To encounter yoga nidr is to rest in freedom. We believe yoga nidr is everybodys treasure, and the radical intention of this book is to liberate that treasure for you and for everyone everywhere who wants to experience natural yoga nidr.

Just how simple are you prepared to let this be? If you can recall what it is like to have fallen asleep and woken up again, then you know how it feels to be in yoga nidr. You can welcome this nourishing and restorative experience again, any time you like no movement necessary, no teacher necessary, no special equipment necessary (except a timer!).