Please get ready.
Lie down on your back.
In this position the body should be straight from head to toe.
The legs slightly apart and the arms little away from the body,
With the palms of the hands turned upwards.
Adjust everything until you are completely comfortable.
Close your eyes and keep them strictly closed until you are told to open them.
Take a deep breath and as you breathe out,
Feel the cares and worries of the day flow out of you.
Make a resolution to yourself now that I will not sleep,
I will remain awake throughout the practice.
You mustn't try to analyze the instructions as this will disturb your mental relaxation.
Simply follow my voice with total attention and feeling.
And if thoughts come to disturb you from time to time,
Don't worry,
Just continue the practice.
Follow yourself to become calm and steady.
Now bring about a feeling of inner relaxation in the whole body.
At this moment you should make your resolve.
The resolve will have to be very simple.
Try to discover one naturally.
You must develop a resolve to say at this time.
It should be a short,
Positive statement in simple language,
Stated three times with awareness and feeling.
The resolve you make during yoga nidra is bound to come true in your life.
We now begin rotation of consciousness by taking a trip through the different parts of the body.
As quickly as possible,
The awareness is to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Keep yourself alert,
But do not concentrate too intensely.
Become aware of the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
Ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
The second toe,
Third toe,
Fourth toe,
Fifth toe.
And go to the back.
Become aware of the right shoulder blade and the left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now go to the top of the head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel.
Now the whole body together.
The whole body together.
Do not sleep,
No movement,
No sleeping.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural.
Maintain awareness of your breath.
Now,
Start counting your breaths backwards from 11 to 1,
Like this.
11,
Navel rising,
11,
Navel falling,
10,
Navel rising,
10,
Navel falling,
9,
Navel rising,
9,
Navel falling and so on.
Say the words and numbers mentally to yourself as you count your breaths.
Be sure that you don't make a mistake.
If you do,
You must go back to 11 and start again.
11,
Navel rising,
11,
Navel falling,
10,
Navel rising,
10,
Navel falling,
11,
Navel falling and 10,
Navel rising,
11,
Navel falling,
9,
Navel rising,
10,
Navel falling,
Stop your counting and leave your breathing.
We now come to visualization.
A number of different things will be named and you should try to develop a vision of them on all levels,
Feeling,
Awareness,
Emotion,
Imagination as best you can.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Snow-capped mountains.
Snow-capped mountains.
Snow-capped mountains.
Greek temple at sunrise.
Greek temple at sunrise.
Greek temple at sunrise.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Wind from the sea.
Wind from the sea.
Wind from the sea.
The eternal restless sea.
Eternal restless sea.
The eternal restless sea.
Now is the turn to repeat your resolve.
Repeat the same resolve that you made at the beginning of the practice.
Do not change it.
Repeat the resolve three times with full awareness and feeling.
Now become aware of the floor or the bed and the position of your body lying on the floor.
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time.
And keep your eyes closed.
Start moving your body and stretching yourself.
Please take your time.
Do not hurry.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
