Take time for yourself where you can be undisturbed for the duration of this practice.
Lay yourself down upon your back.
Allow the legs to roll out from the centre line of the body.
The feet flop out of the sides.
Feel the arms roll out from the body's sides,
The palms face upwards or slightly inwards.
And the chin inclined a little towards the chest.
The back of the neck eases out and the face softens.
Feel the eyelids gently rest towards one another.
The lips are soft and the jaw loose,
A little space between the back teeth.
Sense the whole body.
Feel the whole body resting down here and now.
Be aware of your surroundings,
Wherever you might be.
The shape and size of things that may be close by.
And then become aware of sounds.
Become aware of one particular sound.
And allow your awareness to rest upon it without any analysis or judgement.
And let that sound go and take your attention over to find another sound.
Rest upon it.
Sense its vibration.
And again let that sound go,
Find another sound.
And again rest upon it with a mind of equanimity.
Now move to the closest sound of all,
Which is the sound of your own breath.
Sense your own breath as it naturally rises and falls.
And as it does so,
Feel that with each exhalation the body naturally lets go a little more.
Now it is time to make a personal resolve.
This personal resolve can be on any aspect of your life.
Whether it be relationships,
Health,
Work or maybe some spiritual aspiration.
Decide what aspect of life it might be.
And then from your heart create a sentence that affirms that this shift or change within your life is already here.
Use the present tense and the same wording each time to repeat now your personal resolve three times.
Now bring your attention back to your body.
Sense in the whole body.
As you now follow the sound of this voice as it goes around each body part in turn.
Touch each body part as it is mentioned with your attention.
Visualise it and then move on to the next as each part is repeated.
Right now bring your full awareness to the right hand thumb.
Be fully aware of the right hand thumb and then move to the index finger.
Middle finger.
Ring finger.
Little finger.
The palm.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Side of the chest.
Waist.
Hip.
Right thigh.
Knee.
Back of the knee.
Shin.
Calf muscle.
Ankle.
Top of the foot.
Exhale.
In step.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Move your awareness now over and up to the left hand thumb.
Continue in left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Side of the chest.
Waist.
Hip.
Left thigh.
Back of the thigh.
Knee.
Back of knee.
Shin.
Calf muscle.
Ankle.
Top of the foot.
Sole.
In step.
Back big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Be aware of the right heel.
Left heel.
And both the heels.
Right buttock.
Left buttock.
Both the buttocks.
Right shoulder blade.
Left shoulder blade.
Both shoulder blades.
The whole length of the spine.
Right side of the back.
Left side of the back.
The whole back.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Right eyebrow centre.
Right temple.
Left temple.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Top lip.
Bottom lip.
And both the lips.
Chin.
Jaw.
Right collarbone.
Left collarbone.
Right side of ribcage.
Left side of ribcage.
The whole ribcage.
Abdomen.
Navel.
Pubic bone.
Pelvic floor.
Both legs.
Both legs.
Both arms.
Both arms.
The whole head.
The whole head.
The whole head.
The whole body.
The whole body.
The whole body.
Be fully aware of the whole body whole body awareness.
Whole body awareness.
Remembering your personal resolve once again.
Now revisit it.
Repeat in the personal resolve,
The same one you made at the beginning of this practice.
Say it to yourself three times,
With faith and with feeling.
Now bring your awareness back to your body at this moment.
As this practice of Yoga Nidra now comes to an end,
Be aware again of your surroundings,
This place that you are in right now.
Be aware of your breath and allow the breath to deepen.
As the breath deepens,
Movement can begin once again at the fingers and the toes.
Make larger movements with hands and with feet.
And slowly roll in the head to one side,
Back to centre and then to the other.
When you are ready,
Roll on to one side and take a moment there.
And slowly push yourself up to sitting.
As this practice of Yoga now is complete.
Ariyam Tat Sat Ariyam Tat Sat
