Hari Om Tat Sat Hari Om Tat Sat Hari Om Tat Sat Please begin by preparing yourself for the practice of Yoga Nidra.
Gently lie down on your back in Shavasana.
Shavasana is considered the most important posture in yoga because it allows the body to become completely still while the mind remains awake.
It is in this stillness that deep relaxation and awareness unfold.
Close the eyes gently and take a moment to adjust the body until you are fully comfortable.
If you need to move or make any final adjustments,
Please do so.
Once you have settled,
Allow the body to remain completely still until the practice of yoga nidra is complete.
Take three long deep breaths.
With each exhalation feel yourself letting go,
Releasing effort,
Releasing tension,
Releasing thought For this brief moment in your day,
Set aside your cares,
Concerns and responsibilities.
There's nothing you need to do.
There is nowhere you need to be.
Allow your attention to rest quietly as the practice unfolds.
In the practice that follows,
You will gradually develop a deep state of relaxation.
There is no need to move the body and no need to deliberately relax the muscles Relaxation arises naturally The state is similar to the moment just before falling asleep,
When the body becomes deeply relaxed while awareness remains present.
Sleep may come,
Yet awareness continues.
Gently remind yourself,
I will remain awake.
During the practice of yoga nidra,
Listen to the sound of the voice.
Do not analyze.
Do not try to understand.
Just listen and feel.
If thoughts arise,
They pass without concern and awareness gently returns to the practice.
You become calm,
Quiet and steady.
The practice of Yoga Nidra now begins.
This is the time to stage your resolve.
Gently and steadily,
Silently repeat your sankalpa three times with feeling and clear awareness.
Let the sankalpa settle naturally without effort or expectation.
Return your awareness to the ongoing practice.
Become aware of different parts of the body.
As quickly as possible,
Awareness moves from point to point without effort.
Simply become aware of each part as it is named and that part relaxes naturally.
Remain awake and attentive.
The body remains completely still.
Right side.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Right hip,
Right thigh,
Kneecap,
Calf,
Ankle,
Heel,
Sole,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The whole right side relaxes.
Left side,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Left hip,
Left thigh,
Kneecap,
Calf,
Ankle,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The whole left side relaxes,
Front of the body.
Crown of the head.
Forehead.
Eyebrows.
Space between the eyebrows.
Eyelids.
Eyes.
Ears.
Cheeks.
Nose.
Nostrils.
Lips.
Chin.
Jaw.
Throat.
Collarbones.
Chest.
Center of the chest.
Navel.
Abdomen.
Back of the body,
Back of the head,
Neck,
Shoulder blades,
Buttocks,
Spine,
Whole spine,
Whole back.
The whole right leg.
The whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Whole head.
Whole back.
Whole front.
The whole body.
The whole body.
The whole body.
Awareness rests with the whole body.
Bring your awareness to the natural breath.
Do not change the breath in any way,
Simply observe the breath as it is.
Become aware of the breath flowing through the nostrils.
Notice how the breath enters through both nostrils and meets at the top of the nose,
Forming a gentle triangle of sensation.
Awareness rests with this natural breathing.
Become aware of the breath passing through the right nostril Become aware of the breath passing through the left nostril.
Observe both breaths together flowing in and out with ease.
Notice any difference in temperature between the incoming breath and the outgoing breath.
Simply observe without analysing.
Begin to count the breaths silently.
As you inhale,
Count 54.
As you exhale,
Count 54.
Inhale,
53.
Exhale,
53.
Continue counting backwards with each inhalation and exhalation,
Slowly and steadily down to one.
If the count is lost,
Do not be concerned.
Return to the beginning and start again.
Remain fully awake,
Fully alert with complete awareness of the breath Gently release the counting.
Awareness remains quietly with the natural breath.
The resolve arises once more.
Repeat the sankalpa silently three times with clarity and quiet conviction.
Allow the words to fade and rest quietly.
Become aware of the natural breath.
Become aware of the whole body lying on the floor.
Awareness gradually returns to the external space.
The sound OM may be repeated mentally three times softly and effortlessly.
Become aware of the space around.
The room.
The sounds.
The presence of the physical environment.
Gently begin to move the body.
Move the fingers and toes.
Stretch the arms overhead Stretch the whole body.
And release.
Bend the knees and gently roll onto one side.
Remain here for a moment.
When the body feels ready,
Slowly return to an upright position.
The practice of yoga nidra is complete.
Hari Om Tat Sat Hari Om Tat Sat Hari Om Tat Sat
