Please get ready for this session.
Lie down on your back.
In this position,
The body should be straight from head to toe.
The legs slightly apart and the arms a little away from the body with the palms of the hands turned upwards.
Adjust everything,
Your body,
Position and clothes until you are completely comfortable.
During this session,
There should not be any physical movement.
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.
In the practice which follows,
You are going to develop the feeling of relaxation in the body.
It is not necessary to make movements or deliberately relax your muscles.
Simply develop the feeling of relaxation.
It is like the feeling you have just before you sleep.
During this session,
You are functioning on the levels of hearing and awareness and the only important thing is to follow the voice of the instructor.
You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation.
Simply follow the voice with total attention and feeling and if thoughts come to disturb you from time to time,
Do not worry,
Just continue the practice.
Allow yourself to become calm and steady.
When you are doing the practice yourself,
Allow five minutes for this.
Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra OM Complete stillness and complete awareness of the whole body.
Mentally repeat.
Continue your awareness of the whole body.
Become aware of the fact that you are going to practice Yoga Nidra.
Say mentally to yourself I am aware.
I am going to practice Yoga Nidra.
Repeat this to yourself again.
The practice of Yoga Nidra begins now.
At this moment,
You should make your resolve.
The resolve should be very simple.
Try to discover one naturally.
You must develop a resolve to mentally repeat at this time.
It should be a short positive statement in simple language stated three times with awareness,
Feeling and emphasis.
The resolve you make during Yoga Nidra may come true in your life.
We now begin rotation of consciousness,
Rotation of awareness by taking a trip through the different parts of the body.
As quickly as possible,
The awareness is to go from one part to the other.
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,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand.
Become aware of your palm,
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,
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 left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back.
Become aware of the right shoulder blade,
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 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,
The abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together.
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front,
Together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together.
See your body lying perfectly still.
Visualize this image in your mind.
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,
Automatic.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
Continue complete awareness of breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Go on practicing,
But be sure that you are aware.
Now start counting your breaths backwards from 27 to 0.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
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 27 and start again.
The total awareness that you are counting and counting from 27 to 0.
Keep on with the practice.
No mistakes.
Now stop your counting of the navel breath and shift your attention to the chest.
Please shift to the chest.
Your chest is rising and falling slightly with each and every breath.
Become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 0 in the same way as before.
27,
Chest rising.
27,
Chest falling.
26,
Chest rising.
26,
Chest falling.
25,
Chest rising.
25,
Chest falling.
And so on.
Again,
Repeat the words and numbers mentally to yourself as you count.
No mistakes.
If you make a mistake,
You must go back to the start again to 27.
Continue counting 27 to 0.
Keep on with the practice counting and awareness awareness and counting.
Seize your counting of the chest breaths and move your awareness to the throat.
Please move on to the throat.
Become aware of your breath moving in and out of the throat.
Become aware of this.
Concentrate on the movement of the breath and start counting backwards from 27 to 0 in the same way as before.
Complete awareness of counting in the breath.
Keep on with the practice.
Continue counting your breaths in the throat.
Stop counting and go now to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath.
In and out of the nostrils.
And start counting as before.
You know it very well by now.
27 breathing in 27 breathing out.
Complete awareness,
Please.
Continue counting.
No mistakes.
Keep on with the practice.
Continue.
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 as you can.
If you are able to find this vision your relaxation is complete for the time being.
And if you are not able to then it will improve with more practice.
Burning candle Burning candle Burning candle Endless desert Endless desert Endless desert Egyptian pyramid Egyptian pyramid Egyptian pyramid Torrential rain Torrential rain Torrential rain Snow-capped mountains Snow-capped mountains Snow-capped mountains Greek temple at sunrise Greek temple at sunrise Greek temple at sunrise Coffin beside a grave Coffin beside a grave Coffin beside a grave Birds flying across a sunset Birds flying across a sunset Birds flying across a sunset 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 Smiling Buddha Smiling Buddha Smiling Buddha Wind from the sea Wind from the sea Wind from the sea Waves breaking on a deserted beach Waves breaking on a deserted beach Restless sea Eternal restless sea Eternal restless sea Waves breaking on a deserted beach Waves breaking on a deserted beach Now is the time 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 I am witnessing the changes in the thoughts I am witnessing all types of temporary experiences around me I am the experiencer here I am constant here Only experiences keep on changing I am the subject here And objects keep on changing The core of my experience right now I am conscious of my mind I am conscious here Hence there is experience of mind,
Body and the world I am the witnesser of my mind I am the source of my mind I am what I am,
Regardless of what my mind thinks Enough here,
Regardless of what my mind thinks I am peaceful here,
Regardless of what my mind thinks I am content here,
Regardless of what my mind thinks I am complete here,
Regardless of what my mind thinks I experience light energy through my eyes I experience sound energy through my ears Everything here is energy Mind and body are also part of this energy All types of experiences are different expressions of one energy These thoughts are also mental energy My peaceful thoughts are spreading peaceful energy around me I am spreading the energy of peace,
Harmony and love I am in love with this existence I am the energy of love and compassion My love is for all living beings equally I am all inclusive I am inner peace I am bliss Relax all the time Relax all the time Relax all the time
