Prepare for a brief yoga nidra session.
Lie down in shavasana,
Feet mat-distance apart,
Arms away from your body,
Armpits are free,
Palms facing up towards the ceiling,
Eyes gently closed.
Shavasana,
Corpse pose,
Couple of deep breaths in and out,
And slowly come back to your natural breathing.
Become aware of all the sounds around you.
Start with the sounds that are away from you,
Farthest.
Without analyzing the source,
Keep moving from one sound to another.
It's like your sense of hearing is like a radar picking up sounds and moving from one to the other.
Become aware of the sounds closer to you,
Including the sound of your breath.
Now accept all the sounds around you.
The sounds are a part of the practice and will remain in the background.
In the foreground,
Listen to the instructions.
Awareness to all the points of contact between your body and the mat.
The sense of touch with the mat.
Awareness to your heartbeats.
Try to feel,
Try to connect with your heartbeats.
As I call out each body part,
Bring your awareness to that part and mentally relax it without any physical movement.
If you are a visual person,
You can visualize a white light,
But only mental relaxation without any physical movement.
Starting with the right side of your body,
Your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the palm,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side of the chest,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Right foot,
Big toe,
Other toes,
Sole of the right foot,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the palm,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of the chest,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Left foot,
Big toe,
Other toes,
Sole of the left foot,
Right heel,
Left heel,
Back of the right leg,
Back of the left leg,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The entire spine,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Tip of the nose,
Upper lip,
Lower lip,
The point where the lips meet,
Teeth,
Tongue,
Tip of the tongue,
Back of the tongue,
Roof of the mouth,
Floor of the mouth,
The whole mouth,
Lips again,
Chin,
Front of the neck,
Right collarbone,
Left collarbone,
Your heart center,
Upper abdomen,
Navel,
Lower abdomen,
Pelvic area.
Now mentally relax the right side of your body,
Only the right.
Now relax the left side of your body,
Only the left.
Now relax your whole body,
Right,
Left,
Front,
Back,
Head,
Head to toes.
Relax your whole body.
With the breathing through the navel for the next few rounds,
Become aware of your navel and imagine or visualize that you are breathing in through your navel.
As you inhale,
Abdomen rising up.
As you exhale,
Abdomen down.
Breathing in and out through navel,
Inhale up,
Exhale down.
Inhale through navel,
Exhale through navel.
You count from 18 to 1 backwards.
Inhale through navel,
Exhale through navel,
18.
Inhale,
Exhale,
17.
Continue on your own till you reach 1.
If you lose the count,
Start from 18 once again.
Now visualize yourself to be happy.
You can visualize yourself anywhere,
Doing anything or nothing with anyone or alone,
But happy,
Happy from the core,
Core of your heart.
Happy as a child.
Visualize.
The location,
Time of the day.
Visualize yourself to be happy and healthy.
Visualize yourself to be healthy physically,
Emotionally and mentally.
Happy and healthy.
Now whatever you are visualizing,
Feel it right now.
Happy and healthy right now.
As you visualize and consciously feel it,
Repeat to yourself mentally three times,
I am happy and healthy.
Believe it when you repeat,
I am happy and healthy.
Now become aware of the subtle movements in your abdomen once again.
As you inhale,
Abdomen slightly rising up.
As you exhale,
Abdomen down.
Connect with the gentle movements in your abdomen.
Become aware of the points of contact between your body and the mat.
The sense of touch with the mat.
Become aware of all the sounds closer to you and sounds away from you.
Expand your sense of hearing Go as far as you can.
Keep moving from one sound to the other.
Keeping your eyes closed,
Visualize the space around you,
Objects around you and visualize yourself lying in perfect stillness.
Whenever you feel ready,
Gently move your fingers and toes.
Head from side to side.
Feet together,
Arms above your head.
Give yourself a nice long stretch.
Bend your knees.
Roll over to the right.
Curl up like a baby and stay here.
Feel the sense of comfort and security that comes naturally in this posture.
A sense of bliss.
Whenever you feel ready,
Sit up in any comfortable,
Easy posture.
Eyes remain closed.
Spine straight.
Observe if there's any subtle change in the state of your mind.
Join your palms together like a namaskara.
Rub your palms.
Generate heat.
Place the center of the palms on your eyes.
Feel the warmth relaxing your eyes,
Your mind.
Rub again.
This time,
Place it on your heart or wherever you feel like.
Without rubbing,
Join your palms once again.
Chin to the chest.
Now slowly open your palms like a book.
Blink open your eyes.
Look at your palms with a gentle smile on your face.
