Lie down in Shavasana,
Your back on the floor,
Your legs slightly apart,
Your arms away from your body,
Your palms facing up,
Finding a comfortable place for your whole body to settle.
Letting your whole body relax,
Connecting to your body,
Connecting with the universe.
Knowing that you are a part of the universe and every living thing is breathing with you.
As you focus on your breath,
Allowing your whole body to relax,
Feeling effortless relaxation and letting the tightness in your body dissolve,
Making your physical body looser and looser.
When your whole physical body is loose and relaxed,
Slowly begin to relax mentally.
During the time of Yoga Nidra,
You will awaken the sense of feeling your body and listening to your body.
Feeling your body and listening to your body.
It is natural to flow in and out of conscious hearing,
Therefore not trying too hard.
Yoga Nidra is psychic 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.
Become aware of where you are,
Your surroundings,
The floor you lie on.
Become aware of the sounds around you,
The sounds near,
The sounds far,
Without identifying the source of the sound,
Just being aware of the sounds around you.
Your comfortable body is feeling heavy,
You're feeling the peace and harmony,
Holding this feeling,
Tranquility,
Immobility,
Until the end of the session.
Allowing your body,
Bones and mind to become relaxed and sink into the hands of Mother Earth,
Sinking into the hands of Mother Earth.
In your mind say the words,
I am practicing Yoga Nidra for my inner guidance,
For my intuition,
My Ajna Chakra.
Focusing on your Ajna Chakra,
The center of your forehead in between your eyebrows,
Your third eye,
The command center for your subtle body.
Being aware of all your five senses,
Feeling your body,
Listening to your body,
Being aware of the taste in your mouth,
Your vision in still darkness as you connect to Mother Earth and surrender to Mother Earth.
Being aware of your naries,
Your energy points,
And focusing on your breath traveling throughout your body,
The travel throughout your body.
This is the practice of Yoga Nidra.
Yoga Nidra is a gift to experience an opportunity to explore your life.
Yoga Nidra is the threshold between sleep and wakefulness,
The gateway to your subconscious and unconscious.
During this state,
You will create your sankalpa,
Your intention or statement,
Your heart's desire for this practice.
We will create the sankalpa together,
State with full awareness and clarity in your mind,
I see clearly what I want in my life.
I see clearly what I want in my life.
I see clearly what I want in my life.
Bring your awareness to your third eye,
The space between your eyebrows center.
Focus your mind on a particular crystal,
The crystal that holds the energy of creativity and spirituality.
As you gaze into the crystal,
You see a bright light.
Allow the energy and light to travel through the center of your being,
The center of your being.
Noticing the sensation within your body as you establish a connection with the aura and energy you feel around your body,
The aura and energy you feel around your body.
Visualize how far the auric field extends from your body.
Breathing in deeply and exhale completely as you stay there for a while,
Feeling the extension of your auric field,
Being in the silent depth of your own being.
Allowing your awareness to travel through your different body parts and relaxing your body further,
Simply feeling each part without moving,
Remaining still and welcoming that sensation of calmness.
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,
Feeling the heaviness,
The calmness,
The relaxation in your right side as you let it sink and surrender to 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 heaviness,
The calmness,
The relaxation 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 eyes,
Notice the eyelids,
Feeling each eyelash and becoming aware of the surface of your eyes,
The back of your eyes.
Feel your nose,
Being aware of the tip of your nose,
Both nostrils,
Noticing your breath that travels in and out of your nostrils.
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 heaviness,
The calmness,
The relaxation,
Relaxing your body further and connecting your body to the ground,
The back of your head,
Your shoulders,
Your upper back,
Your arms,
The back of your hands,
Your lower back,
Your hips,
The back of your thighs,
Your calf muscles,
Your heels,
Connected to the floor,
Feeling the heaviness,
Feeling the heaviness and relaxing.
Bring your awareness to the surface of your body,
Your face,
Neck,
Your chest,
Arms,
Abdomen,
Thighs,
Knees,
Legs,
The top part of your feet,
Feeling your whole body connected to the floor,
Your heavy body resting on the floor as your whole body surrenders and connects to Mother Earth,
Feeling the energy traveling throughout your body,
Feeling your body as a whole,
A complete entity and just feeling the sensation throughout your body.
Focusing on your breathing as you inhale,
Inhaling the fresh cool air,
As you exhale carry the warmth,
The tension,
Feeling the movement of your abdomen as you breathe in and out,
Feel the flow of your breathing and bring the calmness within you.
Bring your focus to the mantra OM,
Feeling the vibration of OM as you mentally repeat the mantra OM,
OM,
OM.
Bring your attention to your third eye,
Keeping the clarity,
Creativity and openness,
Feeling the subtle connection between the mind,
Body,
Soul,
Being aware of your whole body surrendering to the universe.
Visualise a luminous white circle with pure white petals in either side of the circle,
Thinking about how each petal stands for the opposing yet complementing energies of the passive energy and the active energy.
Being aware of your breath that travels from both nostrils,
Right and left,
Meeting at the centre point in between your eyebrows.
Staying there for a while as you focus on your breathing,
Inhale and exhale,
Nostrils breathing to your eyebrow centre.
Bring your focus back to the central circle and mentally focus on the vibration and pure consciousness as you repeat OM in your mind.
OM,
OM,
OM.
Keeping your mind still,
Overcoming the waves of the mind and feeling the inner peace,
You feel calmness with no waves disturbing you,
Disturbing your clarity,
Disturbing the clarity of the water.
You feel the peace as you sense the still ocean water.
Being aware of the still mind,
No interruptions as you see the colour indigo at your third eye.
Feeling the stillness of the mind as you embrace the content,
Still calmness within you,
Embracing peace and harmony.
Staying there for a while,
You are now flooded with calmness and peace as you stay there for a while.
You are in a special place and you slowly begin to plant the seed of your sankalpa and feel the intensity of your intention.
Repeat your sankalpa with serenity and clarity as you repeat I see clearly what I want in my life.
I see clearly what I want in my life.
I see clearly what I want in my life.
Become aware of your breathing,
Your natural breath.
Develop awareness of your nostrils.
Continue this breath,
Your natural breath with the awareness of nostrils for a while.
Extend your awareness of your breath to every part of your body,
Your hands,
Arms,
Upper body,
Lower body,
Your feet.
Extend it to every part of your body.
As you inhale,
Feel the life giving force saturate your whole body.
Taking a long,
Slow,
Deep breath and become aware of your relaxed body.
Become aware of your physical existence.
Develop awareness of your surroundings,
The floor you lie on.
Be aware of the sounds around you.
Feeling the raindrops on your body,
Gently awakening your body.
Externalizing yourself as you gently begin to wiggle your toes,
Wiggling your fingers.
You stretch your arms above your head,
Stretching your feet,
Keeping your eyes closed.
Slowly bringing your arms next to your body,
Bending your knees,
Connecting your full spine to the floor.
Gently taking a right turn,
Your whole body lying on your right side for a few deep breaths in and out.
Your eyes are closed,
Your mind is focused on your third eye and your natural breath.
Keeping your eyes closed,
Gently lifting your body up,
Coming into any seated,
Comfortable position.
Releasing your hand position,
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.
Gently taking a right turn,
Your whole body lying on your right side for a few deep breaths you you you
