Lie down in Shavasana,
Relaxing your whole body,
Your back connected to the floor,
Your legs slightly apart,
Your arms away from your body,
Your hands and elbows touching the floor,
Your head facing upwards to the sky.
Finding a comfortable place and settling your whole body.
Your whole body is relaxed.
Feeling effortless relaxation,
Letting the tightness in your body dissolve and making your physical body looser and looser.
When your whole body is physically loose and relaxed,
Slowly begin to relax mentally.
During this time,
You awaken your sense of feeling and listening to your body.
Feeling and listening to your body.
It is natural to flow in and out of conscious hearing,
Therefore not trying too hard.
During Yoga Nidra,
Divine sleep,
You will try and keep your body as still as possible till the end of the practice.
Respecting your whole physical body and ensuring it is loose and relaxed,
Loose and relaxed.
Become aware of your surroundings,
The floor you lie on,
The sounds around you,
The sounds near,
The sounds far.
Being aware of the sound closest to you,
The sound of your breath,
The sound of your breath.
Your whole body is comfortable and still as it lies on the floor.
And still as it lies on the floor.
Maintaining tranquility and immobility until asked to move at the end of the session.
Allow your bones to become heavy and let your body sink into the hands of Mother Earth as you relax,
Relax,
Relax.
Focusing on your Anahat Chakra,
Your heart chakra,
Your energetic center of your subtle body,
Linking your physical and your spiritual.
As you focus on your heart chakra,
It is home to the winds of change which have the power to sweep away or evaporate the negative emotions.
Letting your heart soften,
Take in the nourishment and life force energy.
In your mind say the words,
I am greatly loved,
I allow myself to give and receive love freely.
I am greatly loved,
I allow myself to give and receive love freely.
Feeling a sense of calmness,
Feeling grounded and relaxed,
Feeling grounded and relaxed.
Become aware of your natural,
Effortless,
Spontaneous breath.
Witness it's coming in and going out,
Making no effort to the breath,
Just realizing your spontaneous breath.
Feeling the breath,
The breath,
The breath,
The breath,
The breath,
The breath,
The breath.
Feel your abdomen moving up and down and being aware of your natural breath,
Your natural breath.
As you breathe in from your navel to your throat,
Focusing on the sound soul.
As you breathe from your throat to your navel,
Focusing on the sound hum.
So hum,
So hum,
So hum.
This is the time for your sankalpa,
Your positive statement.
Go deep inside yourself and notice your heart's deepest longing,
What your heart desires.
A positive statement in the present tense,
As though it is already happening.
Stating this three times in your mind,
With the present feeling,
The present emotion.
Allow your awareness to travel through your different body parts and relax your body further.
Simply feel each part without moving and welcoming the sensation of calmness,
Relaxation in each part.
Become aware of your right hand,
Your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your right hand,
The back of your right hand,
Your wrist,
Lower arm,
Upper arm,
Your right shoulder,
The right side of your chest,
The right side of your abdomen,
Your right hip,
Right thigh,
Right knee,
Right shin,
Right calf muscle,
Right ankle,
Right heel,
Right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole of your right side.
Feel the calmness,
The relaxation,
The heaviness in your right side,
As you let it sink into the hands of Mother Earth,
Sinking into the hands of Mother Earth.
Bring your awareness to your left side,
To your left hand,
Your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your left hand,
The back of your left hand,
Your wrist,
Lower arm,
Upper arm,
Your left shoulder,
The left side of your chest,
The left side of your abdomen,
Your left hip,
Left thigh,
Left knee,
Left shin,
Left calf muscle,
Left ankle,
Left heel,
Left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole of your left side,
Feeling the calmness,
The relaxation,
The heaviness in your left side,
As you let it sink into the hands of Mother Earth,
Sinking into the hands of Mother Earth.
Bring your awareness to the crown of your head,
Your forehead,
The temples on the side of your forehead,
Feel your eyebrows,
Your eyes,
Notice the eyelids,
Feeling each eyelash,
Become aware of the surface of your eyes,
The back of your eyes.
Feel your nose,
Be aware of the tip of your nose,
Both nostrils,
Noticing your breath that travels all the way to the back of your head.
Feel your mouth,
Your lips touching each other,
Feeling the sensation within your mouth.
Be aware of your cheeks,
Your ears,
Your jaw,
Your chin,
Your neck,
Your collarbones,
The upper part of your chest,
Feeling the calmness,
The relaxation.
Relaxing your whole body further and connecting your body to the ground,
Your right shoulder blade,
Your left shoulder blade,
The center of your shoulder blades,
Your upper back,
Center of your back,
Your lower back,
The right side of your back,
The left side of your back,
Your whole back,
Your whole spinal cord is connected to Mother Earth,
Sinking into the hands of Mother Earth.
Letting the energy travel throughout your body,
Feeling your whole body surrendering and sinking into the hands of Mother Earth,
Your whole body,
A complete entity,
Feel that sensation of calmness,
Relaxation and heaviness as you let it sink into the hands of Mother Earth,
Sinking into the hands of Mother Earth.
Focusing on your breathing,
As you inhale,
Taking in cool,
Fresh air.
Exhale warmth and tension,
Feeling the flow of your breath and bring the calmness within you,
Staying here for a while as you let the calmness travel all over your body.
Bring your attention to your heart chakra,
Your heart chakra,
The center of your heart,
Unraveling any grief,
Any negative energy and feeling a sense of love and energy as you allow your heart to heal,
Allowing your heart to heal.
Feeling the warmth,
The care at your heart center and letting that warmth travel all over your body,
Letting that warmth travel all over your body.
Take several seconds to bring your attention to your heart chakra as you visualize the color green at your heart center.
Feel the warmth,
The heaviness as you sink into Mother Earth,
Sink further into the hands of Mother Earth and residing in that heavy warmth,
Residing in the heavy warmth.
Visualize a red rose in front of you,
A big,
Small,
Whatever form of size,
A rose in front of you.
Silently the rose in front of you is there as you gaze at the rose,
Gazing at your rose.
Inhale the fragrance and start to study the arrangements of its petals,
The arrangement of its petals.
Noticing how the petals spiral out from the center of the flower,
Staying there for a while,
For a few minutes and reflect on the symbolism of the rose and how it stands for continuous unconditional love,
Unconditional love.
Bring your attention to the center of your chest,
The center of your chest.
Visualize an unopened rose bud lying at your heart center.
Watch intently as the bud slowly opens,
Noticing how each petal unfolds to create a spiral pattern,
To create a spiral pattern.
Allow yourself to be in awe of its beauty,
Fragrance and color.
The rose speaks of lovers silently in a language known only to the heart.
Staying there for a while and just absorbing the love,
Absorbing the love.
This is the time for your sankalpa,
Repeating the same sankalpa from the beginning of the session three times in your mind with the present feeling,
The present emotion.
Become aware of your breathing,
Your natural breath,
Developing awareness of your breath and your nostrils,
Being aware of the breath that travels in and out through your nostrils,
Continuing this awareness for a while.
Extend your awareness of your breath to every part of your body.
As you inhale,
Feeling the life-giving force,
Energy,
Saturate your whole body,
Your whole body.
Take a long,
Slow,
Deep breath and become aware of your relaxed body.
Becoming aware of your physical existence,
The space your body occupies in the universe.
Develop awareness of your surroundings,
The floor you lie on,
The sounds around you,
The sounds near,
The sounds far.
The sounds near,
The sounds far.
Be aware of the sound closest to you,
The sound of your breath,
The sound of your breath.
Slowly begin to externalize your body by wiggling your toes,
Awakening your lower body,
Wiggling your fingers,
Awakening your upper body,
Stretching your arms above your head,
Stretching your feet in the opposite direction.
As you exhale,
Bringing your arms next to your body,
Bending both your knees,
Allowing your full spine to be connected to the floor,
Your feet flat on the floor or ground or mat.
Keeping your eyes closed,
Slowly taking a right turn,
Lying on your right side,
Your whole body turned to the right side,
Your eyes closed.
Just focusing on your breath,
The energy at your heart center,
Your Anahata chakra,
Allowing that unconditional love,
The power of giving and receiving travel throughout your body.
Keeping your eyes closed with the help of your hands as you inhale,
Lifting your body up,
Coming into any comfortable seated position,
Lengthening your spine,
Your shoulders roll back,
Your chest open,
Your eyes closed,
Feeling that sense of lightness,
Feeling that sense of contentment at your heart center.
As you slowly release your hands,
Rubbing your palms together for warming palms,
Placing your warm palms in front of your closed eyes,
Staying there for a while,
Holding that energy and gently at your own time,
Releasing your hands and opening your eyes.
