Okay,
So getting ready for yoga nidra,
Lying down on your back and getting comfortable in shavasana.
Your body should be straight from head to toe,
The legs slightly apart and the arms a little way away from the body,
With the palms facing up.
If you need to put something underneath your knees to ease your lower back,
Then please do so now.
Adjusting everything,
Your body,
Your clothes until you are completely comfortable.
During yoga nidra there should be no physical movement at all.
If you need to adjust or feel a sensation during the practice,
Then you can notice it with your awareness.
Try to resist adjusting or moving at all.
Notice whether the sensation passes and if it does not,
Then you can adjust until you are comfortable.
If you haven't already closed your eyes,
Then please close them now and keep them closed until you are instructed to open them.
Take a deep breath and as you breathe out,
Feel the cares and the worries of the day flow out of you.
In the practice which follows you are going to develop a deep relaxation of the body.
It is not necessary to deliberately relax your muscles,
Simply develop a feeling of relaxation.
It may be like the feeling you have before you sleep when relaxation becomes deep.
Make a resolution to yourself now that I will not sleep,
I will remain awake throughout the practice of yoga nidra.
During the practice of yoga nidra you need only to worry about the sound of my voice and your awareness.
The only important thing is to follow the voice of the instructor.
Try not to intellectualise or analyse the instructions as this may disrupt your mental relaxation.
Simply follow the voice with total attention and feeling.
If thoughts and feelings come to disturb you from time to time,
That is ok.
Do not worry,
Just continue the practice allowing them to pass.
Allow yourself to become calm and steady.
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.
Notice the sounds outside of the building and the surrounding environment.
Notice the sounds within the room.
And notice the sounds in your body.
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 awareness of the whole body.
Again repeating the mantra.
OM Continue your awareness of the whole body.
The whole body.
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 now.
The practice of Yoga Nidra begins now.
At this moment you should make your affirmation or Sankalpa.
The affirmation should be aligned with what you would like to manifest during this meditation.
It should be a short and simple statement.
Something that is positive and in simple language.
Try to discover your affirmation naturally and say it as if it is already true.
And now,
Once you have found your affirmation or your Sankalpa,
Stating it three times with awareness,
Feeling and emphasis.
The intention that you set during Yoga Nidra is bound to come true in your life.
We will now begin the rotation of consciousness.
Rotating your awareness by taking a trip through the different parts of the body as quickly as possible.
The awareness will go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the body.
You do not need to move the part of your body.
Keep yourself alert but do not concentrate too intensely.
Become aware of the right hand.
The right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the right 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 right foot.
The big toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the whole right side of the body.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the left 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 left foot.
The big toe.
The second toe.
Third toe.
Fourth toe.
And the fifth toe.
Become aware of the whole left side of the body.
Now bring your awareness to the back of the body.
The shoulder blades.
The mid back.
The low back.
The spine.
The whole back together.
Bring your awareness to the top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The space between the eyebrows.
The left eyebrow.
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 tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The right chest.
The left chest.
The middle of the chest.
The whole body lying on the floor.
Become aware of your whole body lying on the floor.
See your body lying perfectly still in this room.
Visualise this 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 and rhythmic.
There is no effort.
Maintain awareness of your breath.
Complete awareness of the breath.
Feel the coolness of the air as you inhale through your nostrils.
Notice the slight warmth as you exhale.
Now concentrate your awareness on the movement of your abdomen.
As you inhale notice how your abdomen rises and when you exhale it falls.
With each breath allow yourself to become more deeply relaxed.
Letting go of any tension or stress with each exhale.
Bring your awareness to your navel area.
Concentrating on the rising and falling with each breath.
With each and every breath it expands and contracts.
Concentrate on this movement in synchronisation with your breath.
Start to count your breaths backwards from 27 to 1.
Like this.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
If you make a mistake or your mind wanders,
Return your attention to the breath and start from 27 again.
Total awareness that you are counting.
Gently guiding your awareness back if it wanders.
Awareness that you are counting your breaths.
Continue to count the breaths.
Releasing this counting and breath awareness now.
Become aware of the feeling of cold.
Become aware of the feeling of cold in your body.
Become aware of the feeling of cold in the left side of your body.
Your whole left arm.
Your left shoulder.
The left side of your torso.
Whole left leg.
Left foot.
Become aware of the feeling of cold in the right side of your body.
Your whole right arm.
Your right shoulder.
The right side of the torso.
Whole right leg.
Right foot.
Now feel the cold in the back of your body.
The lower and middle and upper back.
The neck.
The back of the head.
The face.
And then the whole front side of the body.
Feel the cold in your entire body now.
Your body is so cold.
The whole body.
Now become aware of the feeling of warmth.
Awaken the feeling of warmth.
Awaken the feeling of warmth in your whole body.
Become aware of the feeling of warmth in the right side of your body.
Your whole right arm.
Right shoulder.
Right side of the torso.
Whole right leg.
Right foot.
Awaken the feeling of warmth.
Becoming aware of the feeling of warmth in the left side of the body.
The whole left leg.
The whole left arm.
The left shoulder.
The left side of the torso.
Now feel that warmth in the back of your body.
The lower,
Middle and upper back.
The back of the head.
The top of the head.
The face.
The whole front side of the body.
Feel that warmth in your entire body.
Each part becoming hotter and hotter.
Be sure that you are not sleeping.
That you are listening to me and that you are awake.
Releasing and allowing yourself to relax.
Take a moment to connect to your inner self.
Feel the connection and trust that you are in the right place at the right time.
Ready to visualise your dream life.
Begin to visualise the life you desire.
The life that aligns with your highest potential.
See yourself living this life as if it is happening now.
Start with your surroundings.
Visualise your ideal environment.
Where are you?
What does your home look like?
Is it by the beach?
The mountains?
A city?
Picture every detail of your surroundings.
The colours.
The sounds.
Imagine waking up in your dream home.
How do you feel?
Feel the comfort and warmth of your space.
See yourself moving through the day with ease and joy.
What kind of things fill your day?
How do you start your mornings?
How do you spend your evenings?
Now focus on your ideal self.
The highest version of you.
See this version of yourself.
The best version of you.
How do you feel?
How do you look?
How do you carry yourself?
Imagine your confidence,
Grace and the strength that you embody.
Notice the joy and fulfilment radiating from you.
Visualise yourself now engaging in activities that bring you the most happiness.
What are you passionate about?
What hobbies and activities are filling your day?
Visualise yourself now fully immersed in these joyful pursuits and thriving.
Now envision your relationships.
Who are the people around you?
What kind of connections do you have?
See yourself surrounded by loving,
Supportive and inspiring individuals.
Feel the deep sense of connection you have with them.
Picture the moments you share with those you respect in your life.
Maybe you can see moments of laughter and heartfelt communication.
Feel the love and warmth that these relationships bring to you.
Now moving into your career and purpose.
What are you doing in your professional life?
What accomplishments are you most proud of?
Visualise yourself now excelling in a career that fulfils you and aligns with your passions and values.
What is the impact that you are making?
What kind of recognition do you receive?
Become aware of your sense of purpose.
Feel the pride and satisfaction that comes from knowing that you are living in your purpose.
Notice any emotions that are arising.
Feel the joy,
Gratitude,
Excitement and peace.
Allow these emotions to fill every cell of your body.
Expanding with each breath.
Allow these emotions to be your guide.
They are the essence of your dream life and are within your reach.
Cultivating here with intention and presence.
And now take a moment to express gratitude for this vision and the emotions it brings.
Know that you are worthy of this dream life.
Trust in your ability to manifest this life.
Once you believe in your visions the universe aligns to bring these dreams into fruition.
Repeat silently to yourself,
I am worthy of this life.
I am capable of manifesting my highest potential.
I trust in the process of becoming.
Releasing this visualisation now.
And returning to your own affirmation or sankalpa that you set at the beginning of this practice.
Repeating the affirmation that you made.
And have full faith and sincerity whilst repeating this with full awareness and feeling.
Relaxing your efforts.
Start to draw your mind outside and become aware of your breathing.
Start to become aware of your natural breath.
Become aware of your whole body and awareness of your breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of your head to the tips of your toes.
And say mentally in your mind the mantra Aum.
Repeating this mentally to yourself twice more.
Becoming aware of the position of your body lying in your space.
Start to visualise the room around you.
Becoming aware of your surroundings.
Keeping the eyes closed if you feel comfortable.
And lying quietly for some time.
And if you can hear the sound of my voice,
Slowly begin to wiggle your fingers and toes.
Take your time and do not hurry.
When you feel ready,
Placing your hands on your heart space.
Feeling the connection to this source of life force energy.
Connecting to the radiance of your pure potentiality.
Send yourself some gratitude and love.
Spending this time to connect to yourself and to your dream life.
When you are sure that you are awake,
You may slowly come up to a seated position.
Slowly and gently,
When you are ready,
Opening the eyes.
The practice of Yoga Nidra is now complete.
