Namaste.
Get ready for the practice of Yoga Nidra by lying down on a mat.
Gently close your eyes.
Take your awareness to the sounds that are happening around you.
Listen to each sound.
Acknowledge it in your mind by mimicking it.
And then move on to the next one.
Avoid thinking of the cause or effect of the sounds.
Listen,
Acknowledge,
And move on to the next sound.
If the mind starts to wander.
Realize what has happened.
And know that it's okay.
It's normal.
Once you realize.
Gently bring your mind back to listen.
Listen even to the gaps between the sounds.
And now bring your awareness back.
Notice how you feel after listening to the sounds.
Now take your awareness to the body parts as I call them out.
Taking care not to move the body.
Just the mind's awareness.
Take your awareness to both the feet.
Observe them.
Now move your awareness to the ankles.
Notice how they feel.
Move your awareness to the shins and calf muscles.
Notice your knees.
Move up to your thighs and the back of your thighs.
Observe your hips,
Front and back.
Feel both the legs together.
Now become aware of the torso.
The belly.
The chest,
And the entire body.
Sweep your awareness up and down the torso.
Now become aware of both your hands.
Notice the wrists.
The forearms.
The elbows.
And the upper arms.
Observe the shoulders.
And the armpits.
Become aware of both your arms together.
Now become aware of your neck.
And feel as if someone were massaging your neck and shoulders.
Removing all tensions and worries.
Notice the lightness here.
Now move your awareness to your head.
Observe the scalp and your face.
Relax your face completely.
And now feel the whole body together.
Ask yourself,
Am I awake and aware?
Now let's go a little deeper to the movement of the breath.
Be very careful not to change the natural rhythm of your breathing.
Now take your awareness.
To the abdomen,
The belly.
And feel as if you're breathing in and out of your navel.
As if the air moves in and out of your belly button.
Stay aware and awake as you observe the breath.
And feel that each inhale breath is bringing in fresh energy into the body.
Refreshing you.
Count 9 breaths starting with the number 9 and counting down one number for each breath you take.
Breathing in and out,
Nine.
Breathing in and out,
Eight.
Do not slow down your breath.
Let it flow at its natural pace.
If you lose count,
Restart at 9.
And now let go of the counting of the breath and observe how you feel.
Now it is evening.
Beautiful sunset colours are strewn across the sky.
And the sun begins to descend towards the horizon.
The sky turns into an indigo color.
And slowly the stars begin to come out.
The whole sky is full of twinkling lights.
You feel completely relaxed here.
The night passes.
And it's now time for the sun to rise.
You can see the colors of the morning sky forming on the horizon.
And the sky slowly becomes brighter.
And the sun begins to rise.
You can hear the activities of the birds picking up.
You feel the rejuvenation that the short rest has brought you.
Slowly come back.
Bring back with you,
Your inner experiences and energy.
Welcome back to the movement of the breath in the body.
Feel the physicalness of your body,
All the way down to your fingertips and the toes.
Begin to wriggle the fingers and toes.
Moving the arms and the legs.
Give your body a big stretch.
If you're lying down,
Roll over to your side.
And when you're ready,
Slowly sit up.
Eyes still gently closed.
Notice how you feel after the practice of Yoga Nidra.
In the upright position.
Finish off with palming.
Rub your palms together briskly.
And place the warmth against your eyes.
Ears,
Face.
And open your eyes with a smile.
Namaste.
