On your back,
Legs slightly apart,
Arms away from your body,
Palms facing up,
Elbows should be touching the floor and your head should be facing upwards towards the sky.
Getting comfortable and let your whole body settle.
Letting your whole body relax.
Feeling effortless relaxation,
Let 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 this time you will awaken your 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 do not try too hard.
During yoga nidra 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.
Becoming aware of your surroundings,
The floor you lie on,
The ceiling,
Walls.
Become aware of the sounds around you,
The sounds that are near,
The sounds that are far.
Your whole body is comfortable and still lying on the floor.
Maintaining tranquility and immobility until the end of the session.
Allowing your bones to become heavy and letting your whole body sink into the hands of mother earth as you relax,
Relax,
Relax.
Focusing on the area above your navel,
Your Manipur chakra,
The soft area in between your chest bone,
The city of the shining jewels,
The city of the shining jewels.
Focusing on your willpower and self-esteem,
Confidence and strength.
The bright sunlight within you as you soften the area in between your chest bone.
Your Manipura chakra,
Your fire element,
The form of light and vision linking your spiritual and physical.
Let the soft area in between your chest bone soften and take in nourishment and life force energy.
Taking in nourishment and life force energy.
In your mind say the words,
I value myself,
I am enough,
I am more than enough.
I value myself,
I am enough,
I am more than enough.
Feeling rooted and grounded as you relax into mother earth,
Surrendering yourself to mother earth.
Focusing on your breathing,
Your natural in and out as you are aware of your up and down of the abdomen.
Your natural in and out,
Up and down of your abdomen.
Your effortless breathing,
Effortless relaxation traveling throughout your body.
As you focus on the sound of your breath,
As you inhale the sound of soul,
As you exhale the sound as hum,
So hum,
So hum.
This is the time for your Sankalpa,
Your positive statement.
Going deep inside yourself and noticing your heart's longing,
What your heart desires.
Creating an intention,
An affirmation based on your heart's longing.
A positive statement in the present tense as though it is already happening.
Repeating it three times in your mind with the present feeling,
The present emotion.
Allow your awareness to travel through your different body parts and relaxing your body further,
Keeping each part still and just welcoming the sensation of calmness,
Relaxation and heaviness in every part of your body.
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,
Toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole of your left side.
Feel 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,
Eyes,
Notice your 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,
Notice the 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,
The back of your head,
Your neck,
Your collarbones,
The upper part of your chest,
Relaxing your body,
Your whole body,
Feeling the heaviness as you relax,
Relax,
Relax.
Relax.
Relaxing your body further and connecting your body to the ground,
The back of your head sinking into the floor,
Your shoulder blades and your upper back sinking into the floor,
Your arms,
The back of your hands sinking into mother earth,
Your lower back feeling heavy and sinking into the floor,
Your hips,
Back of your thighs feeling heavy,
Connected to the floor,
Your shin bones,
Calf muscles,
Heels sinking into the hands of mother earth,
Your whole body is feeling heavy,
Feeling calm,
Feeling relaxed as it sinks into the hands of mother earth.
Let the energy travel throughout your body,
Feeling the body,
Your whole body as a whole,
A complete entity and feel the sensation of calmness,
Relaxation and heaviness throughout your whole body.
Focusing on your breathing,
As you inhale inhaling fresh cool air,
As you exhale,
Exhale the warmth,
The tension,
Feeling the movement of your abdomen as you breathe in and out,
Feeling the flow of your breathing and bring the calmness within you.
Taking the time to focus on your mantra Ram,
Ram,
Ram,
Mentally saying this for a while and focusing on the calmness within your body.
Bring your attention to the soft area in between your chest bone,
Visualizing a radiant and bright sun dominating dawn,
Drawing your prana inwards,
Your energy inwards,
Mentally bathe in the warmth power of the fire,
Mentally bathe in the warmth power of the fire.
Think of any unpleasant experiences and relationships,
Think of any unpleasant experiences and relationships.
Letting the heat and the flames eat those experiences and the ashes fly away,
The ashes fly away,
Feel the freedom in your mind,
You're freed of that memory.
Think of the current experiences that are not going well,
Now the future holds,
The future at the center of your flame.
Letting that fire transform your vision of reality and the future,
And the future,
Reality and the future.
Fire is the messenger of a believer that empowers and achieves,
Empowers and achieves.
Your relationships are filled with courage,
Openness and confidence.
Focusing on your heart center,
Unraveling any grief and negative energy,
Feeling a sense of love and energy as you allow yourself to heal,
You allow yourself to heal.
Feel the warmth,
The energy at your chest center,
Letting the warmth travel all over your body,
All over your body.
Taking several seconds to bring your attention to your Manipura chakra,
Your Manipura chakra at the center of your chest,
The soft area of your chest bone.
Visualize the color yellow at your heart center,
Feeling the warmth,
The heaviness as you sink into earth,
Sink further into the hands of mother earth,
Residing in the heavy warmth,
The warmth,
The heavy warmth.
Visualize an incident where you feel anger and or irritation,
Ask yourself why you felt the anger,
Focusing on the reason and the value,
The time,
The feeling from outside.
Now,
Focusing on your breathing and have a gentle smile on your face as you inhale and exhale.
Staying there for a while with a smile as you inhale and exhale.
Gently feeling the calmness,
The lightness within you as you stay and absorb the feeling and visualize yourself walking by a pond.
Listening to the sound of the water,
The water lilies that rest on the surface of the water,
Stay there for a while as you feel the peace and harmony within you,
Letting that peace and harmony envelope you as you stay there for a while.
This is the time for your Sankalpa.
Restate your intention from the beginning of the session three times in your mind.
With the present feeling,
The present emotion,
The present feeling,
The present emotion.
Become aware of your breathing,
Your natural breath,
Your natural breath.
Developing awareness of your nostrils and the breath that travels in and out of your nostrils.
Extend your awareness of your breath traveling to every part of your body,
Every part of your body.
Every part of your body.
As you inhale feel the life-giving force energy saturate your whole body,
Saturating your whole body.
Taking a long slow deep breath and become aware of your whole relaxed body,
Your relaxed body.
Become aware of your physical existence,
Your physical existence.
Becoming aware of your surroundings,
The floor you lie on,
The space your body occupies.
Become aware of the sounds around you,
The sounds near,
The sounds far.
Being aware of the sound that's closest to you,
The sound of your breath,
The sound of your breath.
Slowly begin to externalize yourself,
Externalize yourself.
Slowly begin to wiggle 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,
Keeping your eyes closed,
Focusing on your breath.
Gently bring your arms next to your body,
Bending both your knees,
Connecting your full spine to the floor,
Your eyes closed.
Slowly taking a full right turn,
Lying on your right side,
Allowing your body to relax,
Feeling the energy,
The sunlight the sunlight at your chest,
The center of your chest,
Holding that energy,
That warmth within you.
With the help of your hands,
Lifting your body up,
Come into any comfortable seated position,
Lengthening your spine,
Your shoulders roll back,
Your chest open,
Your eyes closed,
Focusing on your breath,
The smile on your face,
The sensation at your Manipura chakra,
The sensation at your Manipura chakra.
Slowly releasing your hand position,
Rubbing your palms together for warming palms,
Placing your warm palms in front of your closed eyes,
Feeling that energy,
The warmth,
Opening your eyes behind your hands and gently,
As you release your hands,
Letting the light trickle in.
Done.
