Get ready for yoga nidra.
Lying on your back.
In schwarzen.
You're welcome to close your eyes.
And take your time finding a place of stillness and comfort.
Yoga Nidra is a practice of relaxation or softening.
You don't need to concentrate.
And you don't need to make an effort to control your mind.
You are practicing Yoga Nidra.
Become aware of your whole body.
You're lying in a comfortable place.
And your body.
Is still.
The sound of your breath is rhythmic and slow.
Your body is moving toward relaxation.
Mentally say to yourself.
I am going to practice Yoga Nidra.
I'm listening to the instructions.
A constant communication is happening between myself and the instructor.
I can hear the sound of her voice and we are connected.
Now bring your sankalpa to mind.
Please repeat it three times with convection.
Continue listening to me and follow along with the practice as I guide you.
You don't need to concentrate or analyze.
Simply just follow my voice.
As I mention each part of your body.
Mentally repeat the body part to yourself.
And bring awareness to that part.
Beginning with your right hand thumb.
Second finger.
Third finger.
Fourth finger,
Fifth finger palm of your hand.
Back of your hand.
Rest.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Ways.
Bye.
Knee.
Ankle.
Heal.
Top of your foot.
Sole of your foot.
Your right big toe.
2nd toe Third toe.
Fourth toe.
Fifth toe Now go to the left side and become aware of the left hand thumb.
Second finger,
Third finger,
Fourth finger.
Fifth finger.
Palm of your hand.
Back of your hands.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waste.
Bye.
Knee,
Ankle.
Heal.
Top of your foot.
Sole of your foot.
Your left big toe.
Second toe.
Third toe.
4th toe,
5th toe.
Now bring your awareness to the back of your body.
The back of your head.
The back of your neck.
Right shoulder blade.
Left shoulder blade,
Right buttock,
Left buttock.
Now the front of your body.
Top of your head.
Forehead.
Right temple.
Left temple.
Right ear left ear.
Right eyebrow,
Left eyebrow.
The space between your eyebrows.
Right eye,
Left eye.
Right nostril,
Left nostril.
Your whole nose.
Your right cheek.
Left cheek.
Upper lip,
Lower lip,
Both lips together.
Chin,
Neck.
Right color bone,
Left color bone.
Right side of your chest.
Left side of your chest the middle of your chest.
Your belly button.
Upper abdomen.
Lower abdomen.
Right leg.
Left leg Right arm.
Left arm.
Your whole head.
Your whole body.
Your whole body.
Your whole body.
Become aware of your body lying on the floor.
Notice the points where your body is in contact with the floor.
Bringing your awareness to each point of contact.
Your heels and the floor.
Both of your heels are on the floor and there is a point where they touch the floor Now move to the top of your body.
Your head and the floor.
Your back and the floor.
Your right hand on the floor.
Your left hand on the floor.
Your right elbow.
And the floor.
Your left elbow on the floor.
Your buttocks and the floor the backs of your legs.
And the floor.
And again,
Your heels and the floor.
Bring awareness to the meeting points of your body and the floor.
Your whole body.
And the floor.
Your whole body is on the floor.
Become aware of your whole body.
Do not contract.
Do not expand.
Imagine in your mind that your body is becoming very heavy.
Awaken the idea of heaviness in your body.
Gradually feel that your body is becoming heavier and heavier.
Your head is becoming heavy.
Your right palm is heavy.
Left palm is heavy.
Both arms and your shoulders are heavy.
Your bag is heavy.
Your pelvis is heavy.
Your right thigh is heavy.
Your left thigh is heavy.
Both knees are heavy.
Both legs are heavy.
Both arms are heavy.
Your whole head is heavy.
Your eyes are heavy.
Your mouth.
Is heavy.
Continue thinking that your whole body is heavy.
Intensify this feeling.
Of heaviness.
Then gradually relax.
Part by part.
Now feel your whole body becoming lighter and lighter.
Your head is light.
So light that it can even rise from the floor.
Your right and left palms are becoming lighter.
Both arms and both shoulders are light.
Your back is light.
Your pelvis is light.
Your right thigh is light.
Your left thigh is like.
Your right heel and your left heel are light.
Your whole body is light.
And weight loss.
When your body becomes weightless.
You feel as if it's rising from the floor.
As if your whole body is as light as a cloud.
Clouds represent lightness.
And steel represents heaviness.
Now practice these two feelings alternately.
Your whole body is steel.
Your whole body is steel.
There's no bones or marrow or blood,
Just a steel frame.
Now change this idea.
Your whole body is a cloud.
Your whole body is as light as a cloud.
Feel as if your body is a cloud.
Clouds so light.
It can rise up from the floor.
Now change the idea to heat.
Imagine you are near a crackling fire and you can feel the intense heat.
Now your whole body should experience the heat of a blazing fire.
Of the hot tropical sun.
Awaken the experience of heat as vividly as possible.
Change the experience.
Your whole body is experiencing the icy winds that blow from the snowy mountains.
The same cold one feels in a deep freeze.
The experience of cold Awaken the experience of cold.
Bring your mind to your eyebrow center.
Do not leave this point until I tell you to.
I will mention a few objects and as I name each one,
Try to visualize it very quickly.
If you can't,
Don't worry.
Continue to follow my instructions.
Sometimes I will go very slowly and sometimes very fast.
I'll also come back to the image a number of times.
Some of the images may be known to you.
But don't think too much.
The image should shine by itself.
Bring your awareness to your eyebrow center.
Darkness,
Pink rose.
Waves on the ocean.
Blue sky in the evening.
Dark night tiny shining stars studded in the heavens.
A high mountain range with snow-capped peaks.
A ship sailing on the high seas.
White sandy beach,
Forest with tall and dense trees,
A dove,
A galloping horse,
A small hut in the woods,
Burning fire in the bush.
Stormy night,
Full moon,
Mountain stream,
A lonely rock in the mountains.
Big garden of blooming flowers.
Rising Sun.
Keep your awareness focused at the eyebrow center.
Visualize a large lake with lotus flowers.
The sailing boat.
People swimming.
A lonely wooden hut in the mountains.
A desolate valley.
A high mountain with snow-capped peaks.
And quiet evening.
Beautiful sunset,
Chirping birds,
Tiger in the forest,
Elephant,
Cobra,
Symbol of Aum.
The sound of a bell ringing.
Waves on the ocean.
Ship at sail.
Full moon.
Calm and quiet evening in a moonlit valley.
Mountain stream refreshing cold bath in the mountain stream experience of exhilaration Now become aware of your breath.
Inhale through your left nostril.
And exhale through the right.
Inhale through your right nostril.
And exhale through the left.
Begin practicing mental alternate nostril breathing.
Left in,
Right out.
Right in,
Left out.
Switching nostrils after every inhalation.
Return to the middle of your eyebrows again.
Visualize the rising sun,
Red like a tomato.
Clouds gathering in the sky.
Drizzling rain.
Fog all around.
Pink rose.
Sunflower.
Apple.
Lettuce leaf.
Hot water spring.
Tall pine tree.
Cluster of grapes.
Symbol of Aum.
Lonely wooden hut in the valley.
Snow-capped peaks,
Mountain streams.
Cold bath.
Ship at sail on the sea.
Lourdes Honnelly.
People swimming.
Now develop awareness of the chakras.
And their position on your spine.
Muladhara chakra at the tailbone.
Bring awareness to Muladhara.
Try to feel energy at this point.
Next,
At the base of your spine,
Svadhisthana.
Then behind your belly button is Manipura.
Behind your heart is Anakhata.
At your throat is Vishuni.
In the center of your brain,
Ajna.
And at the top of your head.
Sahasrara.
Try to remember the location of the chakras.
And repeat the names mentally after me while visualizing each chakra.
MULADHARA Svadhisthana.
Manipura.
Anahata.
Vishuddhi.
Vaishnava.
Sahasrara.
Mooladhara Svadhisthana.
Mani Pura.
Anahata.
Be Shuddhi.
Vajna.
Sahasrara.
Muladhara.
Svadhisthana.
MANI PURA Anahata.
Vishuni.
Ajna.
Sahasrara.
Muladhara.
Svadhisthana.
MANI PURA Anahata.
Vishuddhi.
Ajna.
Sahasrara.
Now complete the practice of Yoga Nidra.
Become aware of your whole body.
I am practicing Yoga Nidra.
Visualize your whole body and become aware of the room around you.
Now,
Repeat your sankalpa three times.
Become aware of your external environment.
Come out of the spirit of Yoga Nidra and return to your normal awareness.
Softly open your eyes.
And when you feel ready.
You can slowly come to seated.
Take your time.
