Get ready for yoga nidra.
Lie down in shavasana,
The dead man's pose.
Just make sure you are comfortable,
As comfortable as possible.
Keep your feet apart and let them flop open a little.
Your arms are slightly away from your body with your palms and your hands upwards.
Adjust your blanket,
Your clothes,
Your position so that you are ready to practice yoga nidra without moving and with no physical discomfort.
Close your eyes and keep them closed.
The practice of yoga nidra is the act of hearing and the act of feeling.
These are the only important factors.
In yoga nidra you function on the level of awareness,
The level of listening.
And in dreams you have no control.
In yoga nidra you are the creator of the dream.
Say to yourself mentally,
I will not sleep.
I shall only listen to the voice.
Repeat to yourself,
I will not sleep.
And then just give yourself some time to become calm and steady.
Take a deep breath and as you breathe in feel calmness spreading throughout your body.
As you are breathing out just say to yourself mentally,
Relax.
Start by becoming aware of the sounds in the distance.
Become aware of the most distant sounds that you can hear.
And let your sense of hearing operate like a radar beam.
Searching out the most distant sounds and following them for a few moments.
Move your attention from sound to sound without attempting to identify the source.
And gradually bring your attention to closer sounds.
To sounds outside of your building and then sounds inside the building.
And now develop your awareness of the room you are in.
Without opening your eyes visualize the walls,
The ceiling,
The floor,
Your body lying on the floor or the bed.
See your body lying on the floor or the bed.
Become aware of the existence of your physical body lying on the floor.
Total awareness of your body lying in perfect stillness.
Your body is lying on the floor or the bed.
Develop your awareness of all the physical meeting points between your body and the surface below you.
Become aware of the natural breath.
Become aware of the deep,
Natural,
Spontaneous breath.
Do not concentrate for this will interfere with the natural process.
You keep on listening to me and know that you are breathing.
The practice of yoga nidra begins now and say mentally to yourself,
I am going to practice yoga nidra.
I will not sleep.
I'm going to practice yoga nidra.
This is your time to make your resolve your sankalpa.
Simple,
Simple resolve.
Please state your intention,
Your resolve,
Your sankalpa clearly with feeling and awareness three times now.
Rotate your consciousness through the different centers of the body as quickly as possible.
The awareness has to jump from point to point.
Please repeat mentally the name of each part after me and simultaneously become aware of that part.
The practice always begins with the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Left thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The whole of the back together,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
Lower abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head together,
Legs,
Arms,
Back,
Front,
Head together,
The whole of the body together,
The whole of the body together,
The whole of the body together.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Left thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The whole of the back together,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
Lower abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head together,
Legs,
Arms back,
Front,
Head together,
The whole of the body together,
The whole of the body together,
The whole of the body together.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Left thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The whole of the back together,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
Lower abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head together,
Legs,
Arms,
Back,
Front,
Head together,
The whole of the body together,
The whole of the body together,
The whole of the body together.
Develop awareness of the whole body.
Become aware of the space occupied by the body.
Become aware of the body and the space that is occupied by your body,
Body and space.
Become aware of the whole body and the floor or surface,
The whole body in relation to the floor and at the same time become aware of the meeting points of the body and the floor.
These are very subtle physical points between the body and the floor.
Feel the meeting points between the back of your head and the floor,
Shoulder blades in the floor,
The elbows in the floor,
The back of the hands and the floor,
The buttocks and the floor,
The calves and the floor,
The heels and the floor.
Awareness of all the meeting points between the body and the floor,
The sensation of all points simultaneously,
Evenly.
Go on feeling these points clearly and distinctly.
Please do not sleep.
You feel the feel the sharp points where they meet.
Really intensify your awareness between the eyelids and then the lips.
Center your attention on the line between the lips,
The space between the lips.
From the lips,
We go to the breath.
Draw your attention to the natural ingoing and outgoing breath.
Feel the breath moving along the passage between the navel and the throat.
On inhalation,
It rises from the navel to the throat.
On exhalation,
It descends from the throat to the navel.
Be completely aware of your respiration,
Navel to throat,
Throat to navel.
Do not try to force your breath,
Just awareness.
Maintain your awareness and at the same time,
Start counting your breaths backwards as follows.
I am breathing in 27.
I am breathing out 27.
I am breathing in 26.
I am breathing out 26.
I am breathing in 25.
I am breathing out 25.
And so on from 27 to 1.
Count yourself mentally as you follow the rise and the fall of your breath from navel to throat and back again.
1,
2,
3,
4.
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Imagine before you a transparent screen through which you can see infinite space.
A space that extends as far as the eyes can see.
Concentrate on this dark space and become aware of any phenomena that manifests within it.
Whatever you see is the manifesting state of your mind.
Continue your awareness of this space but do not become involved.
Practice detached awareness only.
Continue your awareness of this space but do not become involved.
Practice detached awareness only.
Imagine yourself in a park in the early morning.
The sun has not risen and the park is deserted except for yourself.
It is a beautiful park,
Calm and peaceful.
Walk across the springy grass and listen to the birds whistle and call as they welcome in the new day.
There are gardens of flowers,
Roses,
Yellow,
Pink,
Red,
Purple.
Smell their fragrance and see the early morning dew drops on their petals.
Nearby the rose garden is a fish pond and goldfish swim in and out amongst the water lilies.
Notice their graceful movements.
We walk between the trees,
The beautiful trees,
The bare trees and the trees with leaves.
Widespread trees and tall stately trees.
There is a clearing between the trees and the clearing is a small temple with an aura of light around it.
Go to the door.
It is cool and dim inside.
Inside on the walls there are pictures of great saints.
You sit down on the floor,
Close your eyes and become still.
A sense of deep peace and harmony envelops you as the sounds outside fade into the distance.
Continue your awareness of meditation inside the temple and stay there for some time until peace and harmony pervade.
Bring your awareness back to Chitakasha.
Bring your awareness to the dark space you see in front of your closed eyes.
This space can also be visualized in front of the forehead.
To explore it a little you can shift your gaze slightly upwards but do not strain.
Watch the darkness that you see before you very carefully with detachment.
Do not become involved.
Rest your mind in this warm and friendly darkness.
Any subtle phenomena that manifests like colors or patterns just take note of these and continue with your awareness.
If thoughts occur let them come and go but continue watching the dark space.
Continue this with detached awareness.
This space can also be visualized in front of your closed eyes.
This space can also be visualized in front of your closed eyes.
This space can also be visualized in front of your closed eyes.
This space can also be visualized in front of your closed eyes.
This space can also be visualized in front of your closed eyes.
This space can also be visualized in front of your closed eyes.
Now remember your resolve,
Your sankalpa.
Repeat the same resolve you made at the beginning of the practice in the same words and with the same attitude.
Repeat your resolve now three times clearly with feeling and emphasis.
Become aware of your breathing.
Become aware of your natural breathing.
Awareness of breathing and awareness of relaxation.
Develop awareness of your physical existence.
Become aware of your arms and legs and your body lines stretched out on the floor.
Become aware of meeting points between your body and the floor.
Develop awareness of the room,
Walls,
Ceiling,
Noises in the room,
And noises outside.
Take your mind out completely external.
Become completely external.
And lie quietly for a few moments with your eyes closed.
Feel free to start moving your body and stretching yourself.
Take your time.
Do not hurry.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
Practice of yoga nidra is now complete.
Vyomat sat.
