So please lie down on your back,
On your mat,
On the floor,
In Shavasana,
And make sure that you're comfortable,
That your lower back is relaxed,
Maybe making any adjustments,
Letting the feet drop apart,
The palms of the hands facing up,
Making sure you're warm,
And finding a pose in which you can stay for the next 30 minutes or so,
Just really finding a pose in which you can rest and relax for now,
Closing your eyes and keeping them closed till the end of yoga nutra session,
Taking a few deep breaths and with the exhalation feeling the cares and worries of the day flow out from your mind and your body.
In the course of the session you will develop a feeling of relaxation,
There's absolutely nothing you have to do,
Just developing that feeling,
That experience,
That feeling just before you fall asleep of total relaxation.
During this practice you will stay awake and you can say to yourself I am going to stay awake.
Just follow the voice until the end of the practice,
No need to try and intellectualize or analyze the instructions as this will disturb your mental relaxation,
Following the voice with attention and if thoughts arise just continue the practice,
Just let them be,
Allowing yourself to become calm and steady,
Letting the body come into a deeper and deeper feeling of rest,
Feeling a deep inner relaxation in your body,
Feeling that complete stillness,
Feeling your awareness,
Your body lying here,
Develop your awareness of the body lying here on the mat and maybe repeating the mantra of Aum in your head a few times,
Being aware of your entire body as it's lying here and repeating Aum in your mind,
Again feeling the whole body,
The whole body and then connect with your intention,
It's called resolve or Sankalpa in Yoga Nidra and repeat that deep intention of your heart three times in your mind and it's said that the resolve you make during the Yoga Nidra practice is going to become true in your life.
We're going to rotate the awareness through the body now,
Rather quickly so your awareness is going to hop from one body part to the next,
So you can be alert but no need to concentrate too much,
Bringing your awareness into the right hand,
The right thumb,
Index finger,
Middle finger,
Ring finger,
Small finger,
Palm of the hand,
The back of the hand,
The wrist,
The lower arm,
Elbow,
The upper arm,
The shoulder,
The right armpit,
The right waist,
The right thigh,
The kneecap,
The calf,
The ankle,
The heel,
The sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Bringing your awareness into the left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Top of the left hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Left waist,
The hip,
The knee,
The calf muscle,
The left ankle,
The heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
Bringing awareness to your back,
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
And the whole of the back together,
Bring the awareness to the top of the head,
Feel the top of the head,
The forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Right chest,
Left chest,
The middle of the chest,
Navel,
Abdomen,
Bring awareness to the whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
The buttocks,
The spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The front and the back together,
The whole of the head,
The whole of the body together,
The whole body together,
Please do not sleep and feel your whole body together,
Total awareness,
No movement,
Feeling the whole body on the floor,
Becoming aware of your body lying on the floor,
Seeing your own body lying perfectly still on the floor,
Becoming aware of your breath,
Feeling the breath in and out of your lungs,
No need to change the rhythm,
Just letting the breath flow spontaneously,
No need to make any effort,
Just letting your body breathe,
Maintaining complete awareness of your breath,
Concentrating on the breath moving in your abdomen,
Your navel rising and falling with every breath,
And as you feel the breath rising and falling in your belly,
You're going to start counting backwards from 27,
So breathing all the way into your abdomen,
Inhaling,
Exhaling 27,
Inhale,
Exhale 26,
And continue feeling the breath moving in your navel area and counting yourself backwards,
Now shifting from your navel to your chest,
And feeling your chest rising and falling slightly with each breath,
Becoming aware of the breath in your chest,
And again counting backwards from 27,
Focusing on the breath in your chest,
Inhaling,
Exhaling 27,
Inhaling,
Exhaling 26,
Inhaling,
Exhaling 25,
And continue focusing on the rising and falling of your chest as you count backwards with every breath,
And then shifting your awareness to your nose,
Feeling the air flowing in and out of your nose,
And again counting backwards with every breath from 27,
Inhaling,
Exhaling 27,
Inhaling,
Exhaling 26,
Inhaling,
Exhaling 25,
Continue to focus on the breath in the tip of your nose,
And count backwards,
Let your breathing be,
Come to the visualization,
A number of things will be named,
And you can try to develop a vision of them on all levels,
Feeling,
Awareness,
Emotion,
Imagination,
As best as you can,
Imagine a burning candle,
Burning candle,
Burning candle,
An endless desert,
Endless desert,
Endless desert,
An Egyptian pyramid,
Egyptian pyramid,
Egyptian pyramid,
Torrential rain,
Torrential rain,
Torrential rain,
A snow-capped mountain,
Snow-capped mountain,
Snow-capped mountain,
A Greek temple at sunrise,
Greek temple at sunrise,
Greek temple at sunrise,
A coffin beside a grave,
Coffin beside a grave,
Coffin beside a grave,
Birds flying across a sunset,
Birds flying across a sunset,
Birds flying across a sunset,
Birds flying across a sunset,
Red clouds drifting,
Red clouds drifting,
Red clouds drifting,
A cross above a church,
A cross above a church,
A cross above a church,
Stars at night,
Stars at night,
Stars at night,
A full moon,
A full moon,
A full moon,
A smiling Buddha,
A smiling Buddha,
A smiling Buddha,
Wind from the sea,
Wind from the sea,
Wind from the sea,
Waves crashing on a deserted beach,
Waves crashing on a deserted beach,
Waves crashing on a deserted beach,
The restless sea,
The eternal restless sea,
The restless sea,
Waves breaking on a deserted beach,
Waves breaking on a deserted beach,
Reconnecting with your sankalpa,
Your resolve again,
And repeating it again in your mind three times,
Repeating it again in your mind three times,
Repeat it with awareness and feeling,
Start to orient your mind to the outside again,
Becoming aware of your breathing,
Becoming aware of your whole body lying here,
Feeling your body breathe,
Feeling your body lying on the floor totally relaxed,
Breathing,
Developing awareness of your body from the top of the head to the tips of the toes,
And repeating in your mind a few rounds of Aum again,
Repeating Aum two or three times in your mind as you reorient towards the outside,
Becoming aware of the floor and your body lying on the floor,
Visualizing the room around you,
Becoming aware of your surroundings,
And keeping the eyes closed for a moment,
Just lying here on your back,
Getting ready to gently and slowly move your fingers and your toes,
Waking the body up again,
Intensify your breathing maybe,
And when you're ready,
Lying on the right side of your body,
And maybe staying there for a moment,
Just noticing how you feel before you finish the practice.
