So before beginning this yoga nidra practice,
Take some time to formulate your chosen resolution,
Which is also called your samkalpa.
And so your samkhalpa should relate to yourself.
Or perhaps your spiritual self.
Of this transformative practice.
And you can phrase it in the form of I will be or I will become.
Or I am.
So whatever feels right to you in this moment.
So I will be calm.
Or I will become calm or I am calm.
Just go ahead and take a moment just to formulate that.
And then I invite you to prepare for this yoga nidra or this yoga sleep practice as you're lying on your back in a relaxed posture.
Wiggle around a bit,
Make sure that you are feeling comfortable,
Supported,
And steady wherever you are.
If you need to move or shift your body during the practice,
You may,
Of course.
But know that lying still is what you're aiming for.
So now take a couple of deep breaths.
Breathe in as if you are pulling yourself back to yourself.
And breathe out,
Imagining that you can,
With that exhale,
Release all physical,
Emotional,
And mental discomfort.
So again,
Breathing in to connect more deeply to yourself.
And breathing out to release all physical,
Emotional,
And mental discomfort.
Now inwardly prepare to relax completely.
Affirm that you will undertake this practice to the best of your abilities.
Decide that you will remain awake and alert so you can reap the benefits of your efforts.
Do your best to listen to the instructions and follow them without thinking about them further.
Now feel your whole body and allow it to become relaxed and still.
Mentally,
Slowly,
Repeat the sound,
Om,
Om,
Om.
And as you repeat this mentally,
Listen to it reverberating into your body as you become more and more relaxed.
You are relaxing more and more deeply.
More and more deeply.
Feel your whole body relaxing from top to toe.
You are relaxing more and more.
Now begin the rotation of consciousness by traveling in your mind through the various parts of your body.
Following the instructions without thinking further about them.
Feel your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Feel your right palm.
The back of the hand.
Wrist.
Lower arm.
Elbow upper arm.
Shoulder.
Armpit,
Right waist.
Right thigh.
Kneecap.
Calf.
Ankle Heal.
Sole of the right foot.
The top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now become aware of and feel your left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Feel your left palm.
Back of the hand.
Rest.
Lower arm.
Elbow Upper arm.
Shoulder armpit,
Left waist Bye.
Kneecap.
Cath.
Ankle.
Sole of the left foot.
The top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Now feel your back starting with the right shoulder blade.
The left shoulder blade.
The right buttock.
Left Baddha.
The spine.
The whole back all at once.
Now feel the top of your head.
Forehead.
Both sides of the head.
Right temple,
Left temple.
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.
Nose,
Tip of the nose.
Upper lip.
Lower lips.
Chin.
Throat.
Right chest,
Left chest.
Middle of the chest.
Navel the whole abdomen.
Now feel the entire right leg.
The entire left leg.
Both legs together.
Feel the entire right arm.
The entire left arm.
Both arms together.
Feel the entire back.
Both buttocks.
Spine.
Shoulder blades.
The entire front.
Abdomen,
Chest,
The entire back and front together.
Feel the whole head.
The entire body from top to toe.
Feel the entire body.
The entire body.
Once again,
Feel the entire back.
Both buttocks.
Spine.
Shoulder blades.
The entire front.
Abdomen,
Chest.
The entire back and front together.
The whole head.
The entire body from top to toe.
The entire body.
The entire body.
You are awake and aware.
Feel your entire body.
Your entire body.
Stay aware and mindful.
Aware and mindful.
Visualize your entire body lying perfectly still on the floor in this room.
Visualize your entire body.
Spice,
That sucks.
So what did you lose,
Ox?
Eat a box.
In a cyst at a price.
Dead.
Deadly toasted on.
Dead is your soul.
Now become aware of your breath.
Feel the flow of your breath as it enters and leaves your nose.
Allow your breath to flow naturally.
You are simply observing and feeling your breath.
Feel your navel rising and falling in rhythm with your breathing.
Feel your navel rising.
And falling.
Rising and falling.
Now start counting your breaths backwards from 27 to 1.
Mentally say to yourself,
27,
Navel rising.
26.
Naval Falling 25,
Navel rising.
On D4 naval falling.
And so on.
If you lose count,
Start again at 27.
You are awake and aware.
Now stop counting and sense your entire body being deeply relaxed.
Sense your entire body.
Your entire body.
You are awake and aware.
Now sense your hands and arms getting lighter and lighter.
Your hands and arms are getting lighter and lighter.
Your hands and arms are getting lighter.
Sense your legs getting heavier and heavier.
Your legs are getting heavier.
Your legs are getting heavier.
Sense your legs getting lighter and lighter.
Your legs are getting lighter.
Your legs are getting lighter.
Sense your whole body getting heavier and heavier.
Heavier and heavier.
Heavier and heavier.
Oof,
Jeez.
Sense your whole body getting lighter and lighter.
Lighter and lighter.
Lighter and lighter.
Gently pay attention to your feelings.
Your mind is relaxed and calm.
Your mind is relaxed and calm.
Your emotions are calm.
Your emotions are calm.
Your body and mind feel deeply relaxed.
Deeply relaxed.
Now feel and visualize the following images.
A sunset over a beautiful landscape.
A sunset over a beautiful landscape.
A sunset over a beautiful landscape.
Your favorite cake shared in celebration.
Your favorite cake shared in celebration.
Your favorite cake shared in celebration.
The comfort of good friends.
The comfort of good friends.
The comfort of good friends.
The peace of a solitary hike.
The Peace of a Solitary Hike the peace of a solitary hike.
The embrace of a partner or a loved one.
The embrace of a partner or a loved one.
The embrace of a partner or a loved one.
The unconditional love.
Of an animal friend.
The unconditional love of an animal friend.
The unconditional love of an animal friend.
The sound of your feet crunching in the snow.
The sound of your feet crunching in the snow.
The sound of your feet,
Crunching in the snow.
The music of nature.
The music of nature.
The music of nature.
The steady presence of a horse.
The steady presence of a horse.
The steady presence of a horse.
A soft sandy beach with clear blue water.
A soft sandy beach with clear blue water.
A soft sandy beach with clear blue water.
The warmth of the bright sun.
The warmth of the bright sun.
The warmth of the bright sun.
Engaging with children at play at the community pool.
Engaging with children at play at the community pool.
Engaging with children at play at the community pool.
The soothing sound of a guitar in country music.
The soothing sounds of a guitar and country music.
The soothing sounds of a guitar and country music.
Hey,
It's the Edishes.
Hey,
Let's play.
She's the Roots.
Is he?
Now begin to sense your whole body.
You are deeply relaxed.
You are deeply relaxed.
Your mind is calm.
Now repeat the resolution or samkalpa that you made at the beginning of this practice three times.
The I am,
I am becoming,
Or I will be.
Repeat your resolution three times with full awareness and conviction.
Is a disease.
So that after this book will get out,
Stoop.
Say cheese.
Slowly become aware of your breathing.
Become aware of your breathing.
Try to sense your entire body.
Your whole body is deeply relaxed.
Feel your whole body from top to toe.
Mentally recite Aum,
Aum,
Aum.
And notice the resonance in your body.
Become aware of the floor beneath your body.
Feel the contact between your body and the floor.
Slowly become aware of your surroundings.
Lie there quietly for some time while keeping your eyes closed.
To do it.
It's just it's just.
Slowly become aware of your surroundings.
Listen to the sounds around you.
Give yourself permission to lie quietly for some time.
As we slowly prepare to return to the ordinary world.
Gently begin to move your fingers.
Don't rush.
Gently begin to stretch your limbs.
When you feel wide awake and alert,
Invite light fully into your eyes.
When you're ready,
Roll to your side.
And gently press your body up to a seated position.
Maintain this feeling of relaxation and peacefulness as best you can.
For the remainder of the day.
