And just take your time to set yourself up comfortably for the practice of yoga nidra.
And when you're ready,
Lie down in Shavasana.
With your feet apart and the palms of your hands facing towards the ceiling.
Close your eyes and quickly become motionless.
Now is the time to make all the adjustments that you might need as we're looking for no movement from the beginning of the practice to the end.
For just one hour,
Forget your problems,
Your worries.
Listen to the rain and concentrate on yoga nidra.
Forget about all of your cares.
Take a long,
Slow,
Deep breath in.
And as you breathe out,
Just feel yourself letting go.
Become aware of outside sounds.
Become aware of sounds where you are in and out of the building and where I am in and out of the building.
And as you breathe out,
Just feel yourself letting go.
And as you breathe out,
Just feel yourself letting go.
And as you breathe out,
Just feel yourself letting go.
And as you breathe out,
Just feel yourself letting go.
Develop your awareness of the room you are in and yourself laying on the floor.
Become aware of your body lying on the floor.
Become aware of your breathing.
Yet just be conscious of your breathing.
Do not concentrate or make any changes.
Just be aware,
Aware of your breath,
Aware of your body.
Remember your purpose and say mentally to yourself,
I'm going to practice yoga nidra.
I will remain awake.
I will not sleep.
State your sankalpa,
Your resolve,
Your intention and repeat your resolve mentally in your head with complete awareness and feeling three times.
Now we move into rotation of consciousness.
Awareness of your different parts of your body by taking a trip through the body.
Just let your mind jump freely from one part to the next.
Right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Right thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
Right toes.
One.
Two.
Three.
Four.
Five.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Left thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
Left toes.
One.
Two.
Three.
Four.
Five.
Go to the top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
Naval.
Upper abdomen.
Lower abdomen.
Right groin.
Left groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right calf muscle.
Left calf muscle.
Right ankle.
Left ankle.
Right toes.
Left toes.
Now the back.
Right sole.
Left sole.
Right heel.
Left heel.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of left knee.
Back of right thigh.
Back of left thigh.
Right buttock.
Left buttock.
Right hip.
Left hip.
Whole spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Major parts.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Whole of the head.
Together.
Whole of the back.
Together.
Whole front.
Together.
The whole body together.
The whole body together.
Right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Right hand thumb.
Right hand thumb.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Right thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
Right toes.
One.
Two.
Three.
Four.
Five.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Left thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
Left toes.
One.
Two.
Three.
Four.
Five.
Go to the top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
Navel.
Upper abdomen.
Lower abdomen.
Right groin.
Left groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right calf muscle.
Left calf muscle.
Right ankle.
Left ankle.
Right toes.
Left toes.
Now the back.
Right sole.
Left sole.
Right heel.
Left heel.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of left knee.
Back of right thigh.
Back of left thigh.
Right buttock.
Left buttock.
Right hip.
Left hip.
Whole spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Major parts.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Whole of the head.
Together.
Whole of the back.
Together.
Whole front.
Together.
The whole body.
Together.
Whole body.
Together.
Right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right hand.
Armpit.
Side.
Waist.
Hip.
Right thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the foot.
Right toes.
One.
Two.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Head.
Right hand thumb.
Wrist.
Head.
Right hand thumb.
Shoulder.
Wrist.
Wrist.
Wrist.
Wrist.
Wrist.
Wrist.
Wrist.
Wrist.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw.
Right collarbone.
Left chest.
Middle of the chest.
Navel.
Upper abdomen.
Lower abdomen.
Right groin.
Left groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right calf.
Muscle.
Left calf.
Right ankle.
Left ankle.
Right toes.
Left toes.
Now the back.
Right sole.
Left sole.
Right heel.
Left heel.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of left knee.
Back of right thigh.
Right buttock.
Left buttock.
Right hip.
Left hip.
Whole spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Major parts.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Whole of the head.
Together.
Whole of the back.
Together.
Whole front.
Together.
The whole body.
Together.
Whole body.
Together.
Become aware of the meeting parts between body and floor.
Feel the medium points between the body and the floor intensely and evenly.
The whole body.
Bring your attention to the soles of your feet.
Feeling the skin on the soles of your feet from your heels all the way to the tips of your toes.
Feel the skin on the soles of your feet from your heels all the way to the hips all the way to the hips.
Go to the palms of your hands and feel the skin on the palms of your hands and your fingers.
Feel the skin and also become aware of the lines of your palms and fingers intensely with full awareness.
Bring your attention to the soles of your feet.
Bring your awareness to your face.
Becoming aware of the skin on your face.
Develop your awareness.
Become aware of the skin on your forehead,
Cheeks,
Chin.
Become aware of any lines on your face.
Bring your attention to your eyelids feeling the eyelids meeting the point where the eyelids meet.
Now your lips feel the meeting points between your lips intensely with feeling.
Bring your attention to your natural breath.
Bring your attention to your natural breath.
Be aware that you are breathing quietly and slowly.
Become conscious of only your breathing,
Nothing else.
Concentrate on the flow of the breath between the navel and the throat.
Feel the breath moving along this passage.
As you inhale,
The air raises from the navel to the throat.
And as you exhale,
It falls from the throat to the navel.
Become aware of this navel to throat,
Throat to navel.
And as you exhale,
It falls from the throat to the navel.
Move your attention to the nostrils,
Feeling the natural breath flowing through both nostrils and meeting at the top to form a triangle.
Think of the breaths as starting separately from a distance,
Drawing near,
And then uniting in the eyebrow center.
And as you exhale,
The air raises from the throat to the navel.
And as you exhale,
The air raises from the throat to the navel.
Commence the practice of mental nadi shodhana,
Mental awareness of breathing through alternate nostrils,
Counting backwards from 108 to 1.
As follows,
108 inhale left nostril,
108 exhale right nostril,
107 inhale right nostril,
107 exhale left nostril,
And so on,
Making the switch for the exhale,
Saying this mentally to yourself as you practice.
Remember,
If you make a mistake,
You must go back to 108 and start again.
And as you exhale,
You start again.
Full awareness.
Alternate nostril breathing and counting.
No making a mistake,
No sleeping,
Just counting with total awareness.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
No making a mistake.
Become aware of Chitakasha.
The inner space you see behind your forehead.
Your inner space you see behind your forehead.
Your inner space you see behind your forehead.
Become aware of this space.
Be aware of this space.
Be aware of this space.
Be aware of this space.
Be aware of this space.
If you see patterns,
This is simply the way your mind is manifesting.
Maintain your awareness.
Continue.
And bring your attention to the eyebrow center.
Focus all of your attention on the eyebrow center.
Imagine that you are sitting in a meditative pose in the eyebrow center chanting the mantra AUM in synchronization with your breath.
You are sitting in Lotus or Sukhasana,
Some comfortable position doing this.
Awareness of sitting in the eyebrow center chanting AUM in time with the breath.
Continue.
Exhale.
Visualize circles of OM growing from the eyebrow center as you continue the practice.
And circles of OM growing from the eyebrow center.
And bring your attention back to the eyebrow center only.
Release your awareness to Chitakasha.
Return again to that inner space,
The space you see behind the forehead.
Watch this space carefully for any colors or patterns that may emerge.
There should be no effort,
Just awareness of watching.
Total awareness of watching with no involvement.
Continue watching this space and become aware of any images,
Any spontaneous thoughts that emerge.
Try to become aware of these.
Become aware of your resolve.
Remember the resolve you made at the beginning of the practice.
This is the time to repeat your sankalpa,
Your intention.
State it three times in the same words and with the same attitude with feeling and emphasis.
Become aware of your breathing.
Become aware of the natural breath.
Become aware of the breath through the nostrils.
Develop total awareness of the nostril breath and continue practicing this.
Exhale.
Exhale.
Extend the awareness of alternate nostril breathing.
Take 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 are relying on,
The room you are in.
Externalize your attention.
Take your time.
Open your eyes.
Take a long,
Slow,
Deep breath.
