Welcome to your practice of yoga nidra.
Remain undisturbed during your practice and silence your phone.
Lie down on a stable surface with a neutral spine.
Cover yourself with a light cloth or blanket to stay warm during the entire practice.
Lie comfortably on your back.
Make sure your head is aligned with your spine in a neutral position.
Place your arms alongside your body with your palms and fingertips facing up.
Stretch your legs out.
Let your legs fall slightly and gently outwards.
During yoga nidra,
Remain calm and relaxed so that both your body and your mind can relax completely.
However,
If you feel uncomfortable,
You can always move to change your position.
If you are pregnant,
Lie down in a comfortable side position and support your body with pillows where you need it.
Now allow your eyes to close and keep them closed until the end of this practice.
Use an eye pillow or light scarf over your eyes for greater comfort.
Yoga nidra is a dynamic sleep on the threshold between waking and sleeping.
The subconscious and unconscious dimensions are touched involuntarily.
We practice to let go of tension including releasing all emotional and physical tension.
Emotional tension,
Suppressed feelings and emotions are loosened and the emotional structure is calmed down.
Yoga nidra refreshes the body and the mind.
A gift for your own relaxation and rejuvenation.
To create a peaceful world,
We must first learn to relax and bring body and mind into harmony.
Stay awake and remain present by listening to the sound of my voice.
I will ask you to direct your attention to different parts of your body.
Stay relaxed,
Be conscious and impartial about everything that happens.
Relax now and become aware of all the sounds that you can hear right now.
Only those you can hear with no effort.
First,
Focus on the farthest sounds that you can hear.
Let your hearing and senses radiate outwards.
Listen to distant sounds and follow them for a few moments.
Then move your attention from sound to sound without identifying their source or origin.
Gradually draw your attention to closer sounds,
Sounds outside this building,
Sounds inside this building,
Sounds inside the room.
Without opening your eyes,
Visualize the four walls of this room,
The ceiling,
The floor,
Your body lying on the floor.
Imagine your body lying on the floor,
The position of your body,
Your clothes,
Hair,
Face.
Feel your body and how your body is supported by the floor.
Feel both heels touching the floor.
Feel your heels firmly on the ground.
Feel the back of your head on the floor.
Shoulder blades and back.
Right hand on the floor.
Left hand.
Right elbow.
Left elbow.
Your bottom on the floor.
Feel your heels on the floor.
Notice your body as it lies on the floor.
Feel your body supported by the floor.
Notice that your body is relaxed and not moving.
Let your breath flow in and out.
With the exhale,
Mentally or out loud,
Say the mantra OM.
Feel the peace in the whole body.
With the next exhale,
Mentally or out loud,
Say the mantra OM.
Feel the vibration in the whole body.
Feel the whole body.
You are aware that you are now practicing Yoga Nidra.
Stay awake through the practice and simply follow the instructions.
Yoga Nidra is not a concentration.
It is sufficient to listen to the voice and follow the instructions.
If you miss some instructions,
It does not matter.
Just keep listening to the voice.
Now set your Sankalpa.
Form a short sentence in the present tense that represents a personal resolution or decision.
With the Sankalpa,
You will change your personality or the direction of your life in a positive way.
This seed that penetrates the conscious mind from the subconscious makes everything in life possible.
Let your resolution now come up in your mind.
Repeat your resolution silently three times with full trust and a firm confidence.
This resolution is like a seed that you planted in well-prepared soil.
What you manifest in this way will realize itself in your life.
We are now beginning a journey of sensory awareness through the body.
You will shift your awareness to different parts of your body as soon as you hear them named.
Please repeat the name of the part of your body silently in your head.
Feel this part of your body,
But don't move.
You can also imagine letting your breath flow through this part of your body.
We start on the right.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm.
Back of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side of chest.
Waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Back of the foot.
Right big toe.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right side.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm.
Back of hand.
Wrist.
Forearm.
Left elbow.
Upper arm.
Shoulder.
Armpit.
Side of chest.
Waist.
Hip.
Thigh.
Knee.
Lower leg.
Left ankle.
Heel.
Sole of the foot.
Back of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left side.
Now go to the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right thigh.
Left thigh.
Right buttocks.
Left buttocks.
Lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Neck.
Back of the head.
Top of the head.
The whole back of your body.
Now come to the front.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
The center point between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Neck.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Right groin.
Left groin.
The pelvic floor.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole back.
The belly.
The chest.
The whole upper body.
The whole face.
The whole head.
The whole body.
The whole body.
The whole body.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole back.
The belly.
The chest.
The whole upper body.
The whole face.
The whole head.
The whole body.
The whole body.
The whole body.
Please stay awake.
Imagine going out for a walk through a forest early in the morning.
Dawn has already begun and bathes the trees and the forest floor in a red-violet light.
The air smells washed and earthy.
Your hands brush the tender leaves of the young trees.
You go deeper and deeper into the forest.
The ground is soft and comfortable.
Each of your steps is cushioned very softly.
You leave the path and go deeper into the forest.
Here it becomes denser,
Like a jungle.
The chirping of birds surrounds you.
A light wind makes the leaves rustle.
You are deep in the forest.
Your hands touch the ground.
You touch branches and tree trunks as you walk past them.
A clearing appears in front of you.
It's getting brighter.
The light comes from a temple.
The temple is illuminated from within and the light shines from its windows.
The temple is surrounded by a glow of light.
The mantra OM sounds from the temple.
The temple moves in the same rhythm.
Inside the temple you hear bells and the mantra OM.
You go to the temple and you enter.
You smell the scent of sandalwood.
You can see sacred images on the walls.
A person praying,
Wearing an orange robe,
Is sitting in lotus position.
Looking at you gently.
You sit down across from him or her and look at her or his face.
A feeling of deep peace and connectedness permeates you.
You keep hearing the mantra OM.
You feel the connection with all beings.
You feel completely with yourself.
Remember your resolution,
Your sankalpa.
Repeat your resolution three times silently,
Full of trust and with confidence.
Now feel your breath.
Feel your breath flowing in and out of your nostrils.
Maintain awareness of your breath while developing your awareness of your physical body.
Your body is relaxed and lying on the floor.
Feel your skin and clothes.
Feel the pillow and blanket touching you.
Enjoy the heaviness of your body resting on the floor and direct your awareness to all points of your body that touch the floor.
The back of the heels,
Thighs,
Buttocks,
Shoulder blades,
Arms,
Hands and head.
Feel whether something has risen into your consciousness during this practice that you would like to write down or think about a little longer.
Maybe something has dissolved or cleared up.
Maybe an idea has risen or a new point of view has come up.
Stay for a moment with your eyes still closed.
Visualize the space around you.
Imagine where you are in the room and what other objects are around you.
Stay calm until you feel ready to move.
Then begin by slowly moving your hands and feet,
Reaching and stretching,
Then open your eyes.
Enjoy your refreshed and awake state and slowly sit up.
The practice of Yoga Nidra is now complete.
