Allowing you to find that comfortable position,
Making any movements,
Any adjustments.
Finding that place where you can find stillness.
Allowing your eyes to close.
I encourage you to keep them closed throughout the entire practice.
Allowing your breath to flow in and out.
The practice which follows,
You're going to develop feeling of relaxation in your body.
It is not necessary to make movements or deliberately relax your muscles.
Simply develop the feeling of relaxation.
It is like the feeling you have just before sleep.
When relaxation becomes deep,
Sleep does come but you should try to keep yourself completely awake.
Make a resolution to yourself now that I will not sleep.
I will remain awake throughout the practice.
During yoga nidra you are functioning on the levels of hearing and awareness.
The only important thing is to follow my voice.
You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation.
Simply follow with total attention and feeling.
If thoughts come to disturb you from time to time,
Do not worry,
Just continue the practice.
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.
Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra.
Aum.
Complete stillness and complete awareness of the whole body.
Again,
Aum.
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 once more.
The practice of yoga nidra begins now.
At this moment you should make your resolve.
Resolve will have to be very simple.
To be a short,
Positive statement in simple language.
Stated three times with awareness,
Feeling and emphasis.
Resolve you make during yoga nidra is bound to come true in your life.
You are welcome to use resolve,
I am enough.
We now begin rotation of consciousness.
Rotation of awareness by taking a trip through the different parts of the body.
As quickly as possible,
The awareness is to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the 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 hand.
Become aware of your palm.
Back of the hand.
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 right calf muscle.
The ankle.
The heel.
The sole of the right foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the 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 foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now go to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
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 nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back buttocks,
Spine,
Shoulder blades.
The whole of the front abdomen,
Chest.
The whole of the back and front together.
The whole of the head.
The whole body together.
The whole body together.
The whole body together.
Please do not sleep.
Total awareness.
No sleeping.
No movement.
The whole body on the floor.
Become aware of your body lying on the floor.
Your body is lying on the floor.
See your body lying perfectly still on the floor in this room.
Visualize this image in your mind.
We now come to visualization.
A number of different things will be named.
You should try to develop a vision of them on all levels.
Feeling,
Awareness,
Emotion,
Imagination as best you can.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Egyptian pyramid.
Egyptian pyramid.
Egyptian pyramid.
Torrential rain.
Torrential rain.
Torrential rain.
Snow capped mountains.
Snow capped mountains.
Snow capped mountains.
Greek temple at sunrise.
Greek temple at sunrise.
Greek temple at sunrise.
Coffin beside a grave.
Coffin beside a grave.
Coffin beside a grave.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Across above a church.
Across above a church.
Across above a church.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Smiling Buddha.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The restless sea.
Eternal restless sea.
Eternal restless sea.
Waves breaking on a deserted beach.
Inhaling and exhaling.
Exhaling and exhaling.
Exhaling and exhaling.
Exhaling and exhaling.
You you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you are breathing quietly and slowly develop awareness of your body from the top of the head to the tips of the toes and say mentally in your mind ohhhhh ohhhhh ohhhhhhhh become aware become aware of the floor in the position of your body lying on the floor visualize the room around you become aware of your surroundings beginning to move your body and stretch yourself please take your time do not hurry when you are sure that you are wide awake sit up slowly and open your eyes the practice of yoga nidra is now complete
