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.
Allow the body to be comfortably positioned,
The legs slightly apart,
The arms resting a little away from the body,
The palms facing upward.
Shavasana is considered the most important posture in yoga because it allows the body to become completely still while the mind remains awake and aware.
In this stillness,
Deep relaxation and inner awareness unfold.
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.
Close your eyes gently and keep them closed throughout the practice.
Take three long deep breaths.
With each exhalation feel yourself letting go.
Releasing effort,
Releasing tension,
Releasing thought Remind yourself that you're about to practice yoga nidra,
The state of conscious psychic sleep.
In yoga nidra,
The body rests deeply while the mind remains awake and aware.
Awareness will remain with hearing and feeling.
Silently and gently repeat to yourself,
I am going to stay awake.
I am going to stay awake.
Allow your attention to rest quietly within the practice.
Begin by listening.
Become aware of distant sounds.
Move your attention from sound to sound.
Listening only,
Do not analyse.
Use your hearing like a gentle radar,
Scanning for sounds in the distance.
Listen briefly.
And move on.
Gradually draw your attention closer.
Become aware of sounds outside this building.
Than sounds inside this building.
Than sounds within this room.
Develop awareness of this room.
The holds.
The ceiling.
The floor.
And your body lying on the floor.
See your body lying on the floor.
Become aware of your physical existence.
Become aware of the whole body as one complete field of sensation.
Bring your awareness to the natural breath without changing it in any way.
Remain aware of the body and the breath together and allow relaxation to deepen naturally.
Gently remind yourself that you are remaining awake.
Allow awareness to rest with hearing and feeling.
The practice of yoga nidra now begins.
Bring your awareness to a place of stillness within yourself.
From this quiet and receptive state,
A simple intention arises,
Something clear,
Meaningful,
And true for you.
It may relate to your well-being,
Your inner balance,
Or the way you wish to meet your life.
Do not force anything.
If nothing arises,
That is perfectly fine.
If an intention is present,
Form it into a short,
Simple statement,
Traditionally known as a sankalpa.
Steadily and gently,
Silently repeat your sankalpa three times with quiet conviction and steady awareness.
This enculpus softens and dissolves,
Trusted as received.
Return gently to simple awareness of the practice.
Become aware of different parts of the body.
As quickly as possible,
Awareness moves from part to part without effort.
Silently repeat the name of each part and simultaneously feel that part of the body.
Remain alert but do not concentrate too intensely.
Simply follow the instructions We'll start on the right side.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Top of the right foot,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Kneecap,
Right thigh,
Right hip,
Waist,
Right side,
Armpit,
Shoulder upper arm.
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Left side.
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the left foot,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Kneecap,
Left thigh,
Left hip,
Waist,
Left side,
Armpit,
Shoulder,
Upper arm.
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Back of the body.
Right toes,
Left toes,
Right sole,
Left sole,
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf,
Left calf,
Back of the right knee,
Back of the left knee,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Lower spine,
Middle spine,
Upper spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Front of the body,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
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,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Center of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right ankle,
Left ankle,
Right toes,
Left toes,
Major parts Whole right leg.
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.
Visualize the whole body as one field of awareness.
This is one complete round.
Repeat the same rotation two more times with clarity and effortless awareness.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the right foot,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Kneecap,
Right thigh,
Right hip,
Waist,
Right side,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the left foot,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Kneecap,
Left thigh,
Left hip,
Waist,
Left side,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the body.
Left hip,
Lower spine,
Middle spine,
Upper spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head.
Front of the body,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
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,
Right nostril,
Left nostril,
Upper lip,
Lower chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Center of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right ankle,
Left ankle,
Right toe,
Left toes.
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.
Visualize the whole body together.
One more round.
Remain relaxed.
Remain aware.
Do not sleep.
Stay awake.
You are practicing Yoga Nidra.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the right foot,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Kneecap,
Right thigh,
Right hip,
Waist,
Right side,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the left foot,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Kneecap,
Left thigh,
Left hip,
Waist,
Left side,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Palm,
Wrist,
Palm of the hand,
Back of the hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Back of the body Right toes,
Left toes Right sole,
Left sole Right heel,
Left heel Right ankle,
Left ankle Right calf,
Left calf Back of the right knee,
Back of the left knee Right thigh,
Left thigh right buttock,
Left buttock,
Right hip,
Left hip,
Lower spine,
Middle spine,
Upper spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Front of the body,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Space between the eyes,
Eyebrows.
Right eyelid,
Left eyelid.
Right eye.
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Center of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right ankle,
Left ankle,
Right toes,
Left toes.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole head.
The whole back.
The whole front.
The whole body.
The whole body.
The whole body.
Awareness rests with the whole body.
Bring your awareness to the natural breath.
Feel the breath flowing in and out of the body without changing it in any way.
The breath is natural,
The breath is effortless.
You are not breathing.
The breath is happening by itself.
Remain aware of the breath moving gently in and out.
Bring awareness to the movements of the navel.
Feel the navel rising slightly with the inhalation and falling gently with the exhalation.
With each breath the abdomen expands and contracts naturally.
Remain fully aware of this movement.
Begin counting the breath backwards from 27 to 1.
With each rise and fall of the abdomen mentally count.
27 26 25.
And so on.
Remain attentive to the count,
Remain awake.
If at any point the count is lost or the mind wanders,
Do not be concerned.
Return to 27 and begin counting again,
Slowly and steadily.
Continue counting the breath in this way with total awareness without hurry.
Gently release the counting and bring awareness to the throat.
Feel the breath moving in and out of the throat,
Passing softly,
Smoothly,
Without sound.
Again begin counting the breath from 27 to 1 with each natural inhalation and exhalation.
Remain aware,
Remain awake.
If the count is lost,
Quietly return to 27 and begin again.
Release the counting once more and bring awareness to the nostrils.
Feel the cool air as it enters the nostrils and the warm air as it leaves.
The breath flows naturally without effort.
Begin counting again from 27 to 1,
With each breath passing through the nostrils.
Remain alert yet relaxed.
If the count is lost,
Quietly return to 27 and begin again.
Gently stop counting.
Remain aware of the natural breath flowing in and out of the nostrils.
Awareness remains gently with the breath.
Bring awareness to the field of sensation.
We begin with the sensation of heaviness.
Become aware of heaviness in the body.
A sense of weight,
A sense of sinking down feel heaviness in the toes,
Heels,
Ankles coughs.
Knees.
Bye.
Ips.
Lower back.
The abdomen.
The chest.
The upper back.
Shoulders,
Arms,
Hands.
Face.
The whole body feels heavy.
The whole body feels heavy.
The whole body feels heavy.
Now the opposite sensation arises.
The sensation of lightness.
Become aware of lightness in the body.
A feeling of ease,
A feeling of buoyancy.
Feel lightness in the toes.
Healed.
Ankles,
Calves,
Knees.
Thighs.
Hips.
Lower back.
The abdomen.
The chest.
The upper back.
Shoulders.
Arms,
Hands,
Neck,
Face,
Head.
The whole body feels light.
Now bring to mind the sensation of pain Something already known.
Recall the sensation.
Observe it without resistance.
It is present.
The sensation fades.
Now bring to mind the sensation of pleasure.
Something simple and familiar.
Recall the sensation,
Allow it to be experienced fully Awareness intensifies.
Awareness rests quietly as sensations naturally fade.
Gently withdraw awareness to the space in front of the closed eyes.
The inner space known as chidakasa.
This is the subtle inner space behind the forehead,
The dark space perceived when the eyes are closed.
An infinite space.
Dark,
Silent,
Boundless.
Awareness rests in the space.
There is nothing to do,
Nothing to change.
Simply remain aware of this inner space.
Remain as a witness.
Observe without effort.
Without involvement.
If colours appear,
Observe them.
If patterns arise,
Observe them.
If shapes,
Movements or fleeting images appear,
They arise and they pass naturally.
Do not analyze,
Do not follow,
Do not reject.
Remain detached as though watching from a distance.
If nothing appears,
Remain with the darkness.
The absence of images is also experienced.
Remain with the vastness of this inner space.
Silent,
Open,
Unlimited.
Awareness rests quietly in this inner space.
Become aware of thoughts.
Thoughts may arise,
Thoughts may fade.
There is no need to follow any thoughts.
There is no need to change anything.
Awareness remains present and clear.
Thoughts move like clouds,
Appearing,
Passing,
Leaving no trace.
Awareness rests quietly as thoughts naturally subside.
Visualization begins.
Images arrive naturally,
Without effort,
Without concentration.
If images appear,
Observe them.
If no image appears,
Simply listen and remain relaxed.
A burning candle,
A burning candle,
A burning candle.
An endless desert.
An endless desert.
An endless desert.
An Egyptian pyramid.
An Egyptian pyramid.
An Egyptian pyramid.
Torrential rain,
Torrential rain,
Torrential rain snow-capped mountains snow-capped mountains snow-capped mountains A Greek temple at sunrise.
A Greek temple at sunrise.
A Greek temple at sunrise.
A coffin beside a grave.
A coffin beside a grave.
A coffin beside a grave.
Birds flying across the sunset.
Birds flying across the sunset.
Birds flying across the sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Across above a church,
Across above a church,
Across above a church.
Stars at night.
Stars at night.
Stars at night.
A full moon.
A full moon.
A full moon.
The Smiling Buddha.
The Smiling Buddha.
The Smiling Buddha.
Winds from the sea,
Winds from the sea,
Winds from the sea.
Waves breaking on a deserted beach waves breaking on a deserted beach waves breaking on a deserted beach the eternal restless sea,
The eternal restless sea,
The eternal restless sea.
The images fade naturally.
Awareness rests quietly.
The intention arises once more.
Recall the same sankalpa formed earlier,
The simple clear statement Without effort,
It arises naturally in awareness.
Silently repeat the sankalpa three times with clarity and quiet conviction.
Do not analyse it,
Do not change it,
Simply repeat it as it is The words fade naturally,
Rest quietly in awareness.
Gently bring awareness back to the breath.
Become aware of the natural breath,
Quiet,
Steady,
Effortless.
Bring awareness back to the body lying on the floor,
Completely relaxed,
Completely still.
Become aware of the points of contact between the body and the floor.
The back of the head.
The shoulders.
The arms.
They're back.
The buttocks,
The legs.
The Heal.
Become aware of the space around the body.
Awareness includes the room.
The floor beneath.
The walls around.
The ceiling above.
Become aware of sounds.
Sounds within the room.
Sounds outside the room Sounds near and far.
Awareness gradually externalizes while the eyes remain closed.
Gentle movement begins to return to the body.
The fingers move.
The toes move.
The arms and legs stretch slowly as if waking from deep restful sleep.
If it feels comfortable the arms stretch overhead,
The whole body stretches and releases.
The knees bend and the body rolls gently onto one side.
Remain here for a moment allowing the body to adjust.
When it feels natural,
The body returns to an upright position.
When fully present,
The eyes open gently.
The practice of yoga nidra is complete.
Hari Om Tat Sat,
Hari Om Tat Sat,
Hari Om Tat Sat
