Lying on the floor,
Make all of the necessary adjustments you need in order to remain still during the time of the practice.
If you feel any discomfort with clothes or jewelry,
It's advised to remove any jewelry so you don't get disturbed during the practice.
The practice of yoga nidra is starting now.
Visualize the room where the body is lying without opening the eyes.
Visualize the four walls of the room,
The ceiling,
The floor.
Visualize the distance between the body and the walls.
Visualize the distance between the body and the ceiling and bring your awareness to the point of contact between the body and the floor,
Starting with the feet,
Calves,
Hips,
Hips and the floor,
Upper back and the floor,
Arms and the floor,
Head and the floor.
It is neither the body nor the floor but a single plane of contact between the body and the floor,
Between the whole body and the floor.
Now bring your awareness to the upper lip,
Lower lip and the plane of contact between the lips.
Feel the contact between the lips,
Only that plane of contact between the upper and lower lips and now the body and the floor,
The plane of contact between the body and the floor.
Become aware of the point of contact between your upper lip and lower lip,
Only that point of contact between the lips and now the body and the floor,
The plane of contact between the body and the floor,
Lips,
Lips,
Plane of contact between the lips and plane of contact between the body and the floor,
Plane of contact between the eyelids,
The body and the floor,
Plane of contact between the lips,
The eyelids,
The body and the floor,
The lips,
Eyelids,
Body and floor.
Now in the stillness of the body become aware of the breath without trying to control the breath.
This is breath awareness not breath control.
We simply observe the breath coming in and coming out without trying to manipulate the breath.
We bring our attention to the breath.
Now become aware of the point between the eyebrows and if you have sankalpa,
Positive short sentence,
Wish for transformation,
You can recall your sankalpa now.
If you don't have a sankalpa,
The invitation is to bring the sound,
Universal sound OM to your mind.
So we start now,
Either repeat your sankalpa three times or the sound OM three times.
Begin now.
Now we are going to do a rotation of awareness.
Parts of the body will be mentioned,
Feel those parts when mentioned and visualize those.
The rotation will go quite swiftly.
We will start with the right side,
Then the left side,
The back of the body and the front of the body.
Starting with the right thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the right hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side,
Right hip,
Thigh,
Knee,
Back of the knee,
Calf,
Shin,
Ankle,
Heel,
Instep,
The sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now the left side,
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side,
Left hip,
Thigh,
Knee,
Back of the knee,
Calf,
Shin,
Ankle,
Heel,
Instep,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Now both feet together,
Both legs together.
Now the back of the body,
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right shoulder blade,
Left shoulder blade,
The spinal cord,
The whole back,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
The point between the eyebrows,
The nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Jaw,
The whole head,
Front of the neck,
Right chest,
Left chest,
The point between the chest,
Diaphragm,
Navel,
Center,
Abdomen,
Groin,
The whole front of the body,
The right arm of the body,
The left arm of the body,
Both arms together,
The right leg,
Left leg,
Both legs together,
The whole body,
The whole body,
The whole body,
In the stillness of the body bring your awareness to the breath,
Stay awake,
This is the practice of yoga nidra,
We don't try to manipulate the breath,
Just observe the breath,
Its density,
Its qualities,
Perhaps the air coming in is cooler than the air coming out,
Warmer air,
And now keep the awareness on the nose and start imagining a triangle,
The apex of the triangle is on the point between the eyebrows and the sides of the triangles are on each side of the nostrils,
When breathing in bring the awareness to the sides of the triangle,
Traveling to the apex at the top of the triangle and exhale from the top of the triangle to the sides of the triangle on the nostrils,
Breathing in the awareness goes from the sides to the point between the eyebrows and from the top between the eyebrows to the sides of the nostrils,
We repeat the visualization for the next couple of breaths,
Keep visualizing the triangle as you breathe in,
Breathe out,
Stay awake and after the next breath let go of the triangle,
Stay focused on the nose and now feel the breath in the rest of the body,
Throat,
Abdomen,
Breathing with the whole body,
Exhale,
Breathing in and breathing out,
Feel the whole body breathing,
Bring your awareness once again to the point between the eyebrows,
Now is the time to recall the Sankalpa or the sound OM and when you are ready repeat three times either your Sankalpa or the sound OM,
Beginning now,
Release the Sankalpa,
Now if you wish so you can take a deep breath and exhale,
Start moving your feet,
Extend your legs,
Start moving your hands,
Extend your arms,
Move your head from side to side,
The practice of Yoganidra is complete,
Aryam Tathat,
Aryam Tathat,
When you are ready,
Roll on the side of your choice to bring yourself back and refreshed
