It is time for yoga nidra.
You are invited to lie on your back in shavasana.
If you prefer to have your knees slightly bent and supported,
That's fine.
You could use a cushion or a pillow to support yourself.
Make sure you are warm enough,
Use a blanket if you like.
Try to find a position that allows you to remain comfortably still for the duration of the practice.
You may want to adjust your clothing,
Whatever helps you fully relax.
Allow your eyes to gently close and as long as you are happy,
Keep them closed until the practice has ended.
The practice of yoga nidra will guide you to a state of consciousness between wakefulness and sleeping where you can develop the feeling of deep relaxation in the body.
However,
Try to remain awake by listening to the sound of my voice.
Say to yourself now,
I will remain awake during the practice.
You will be asked to move your awareness to various bodily sensations,
Emotions and images.
We will practice awareness in the body,
Then the breath and then a visualization.
Simply follow the voice with attention and feeling.
If thoughts arise and disturb you,
Just let them go.
Relax and come back to the sound of the voice.
Become aware of any outside sounds.
Begin to focus on the most distant sounds that you can hear.
Let your sense of hearing radiate outwards,
Searching out these distant sounds and following them for a few moments.
Gradually bring your attention to the sounds inside this building,
To the sounds inside the room.
Without opening your eyes,
Visualise the room,
The four walls of the room and your body lying on the floor.
Be aware of your body lying on the floor.
Become aware of the existence of your physical body lying on the floor,
Supported by the floor.
Awareness of your body and your breath.
Now is the moment you should make your sankalpa or resolve.
The sankalpa should be a short positive statement.
Try to discover one naturally.
The resolve made during yoga nidra will plant like a seed in your mind.
Please state your sankalpa inwardly three times clearly and with awareness.
We will now begin a journey of sensory awareness throughout the body.
Move your consciousness to the different parts of the body as you hear them.
Let your mind jump freely from one part to the next.
Please say the name of the part to yourself as you move your awareness there,
But do not move any part.
The practice begins on the right side.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left side,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Hold back down.
Now go to the back of the body.
Go to where the head touches the floor,
Back of the head,
Right shoulder blade,
Left shoulder blade,
Whole spine,
Right hip,
Left hip,
Right buttock,
Left buttock,
Back of the right thigh,
Back of the left thigh,
Back of the right knee,
Back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel.
Hold front down.
Now go to the front of the body.
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right toes,
Left toes,
Major parts,
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 of the body,
Together,
The whole front of the body,
Together,
The whole body,
Together,
The whole body,
The whole body.
Opposite sensations.
Heaviness,
Lightness.
Imagine your body becoming heavy.
Experience heaviness in all parts of the body.
Each part is becoming heavier and heavier.
The head is heavy.
The limbs are heavy.
The torso is heavy.
The whole body is heavy.
The whole body is heavy.
So heavy that it is sinking down into the floor.
Now manifest the feeling of lightness in the whole body.
From the head,
Shoulders,
The torso,
Lightness,
Light and weightless.
The limbs are light and weightless.
The torso is light and weightless.
Lightness in the whole body as though your body could float away from the floor toward the ceiling.
You are rising higher and higher away from the floor.
Cold and hot.
Awaken the experience of cold in the body.
The experience of chilly cold.
Imagine being outside in winter without enough clothing.
The cold air on your bare face.
You feel this chill through your entire body.
Now allow the sensation of warmth to spread through the entire body.
Remember the feeling of heat on a summer's day.
You are outside in the sun with no shade.
You feel heat radiating onto your skin.
Heat all around the body.
Awareness of breath.
Become aware of your breath,
Your natural breath.
Do not try to change the rhythm.
Feel the flow of your breath moving in and out of your body without any effort.
Notice the feeling of the breath as it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath.
Follow this feeling into your nose,
Back of your throat,
Into your lungs,
Expanding the chest and abdomen.
Now follow it back out.
There is a sense of warmth as you exhale the breath.
Feel this warmth on your upper lip as you breathe out.
Maintain awareness of your navel rising and falling with each inhalation and exhalation.
Complete awareness of breath.
Now,
Begin counting your breaths backwards from 18 to 1.
If you make a mistake,
Go back to 18 and start again.
Count the breaths like this.
18 rising,
18 falling,
17 rising,
17 falling,
16 rising,
16 falling and so on.
Say the words and numbers mentally to yourself as you count your breaths.
14 rising,
14 falling,
13,
13.
Now start to prizes which are follower.
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