Let's prepare for the practice of yoga nidra.
Lay down on the back,
On the floor,
And adopt the pose that is called shavasana.
In this position,
The body should be straight from head to toe,
The legs slightly apart,
And arms a little away from the body,
With the palms of the hands turned upward.
Adjust everything,
Your body position and close until you are completely comfortable.
During yoga nidra,
There will be no physical movement.
Close your eyes and keep them closed until you are told to open them once again.
Take a deep breath in,
And as you breathe out,
Feel the cares and the worries of the day flow out of you.
In the practice which follows,
You are going to develop the feeling of relaxation in the 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.
This is very important.
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,
And the only important thing is to follow the voice of the instructor.
You must not try to intellectualize or analyze the instructions,
As this will disturb your mental relaxation.
Simply follow the voice with total attention and feeling,
And if thoughts come to disturb you from time to time,
Do not worry,
Just continue the practice.
Allow yourself to become calm and steady.
When you are doing the practice,
Keep still.
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.
Help your awareness of the body from the top of the head to the tips of the toes,
And mentally repeat the mantra AUM.
Repeat stillness and complete awareness of the whole body again.
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 again.
The practice of yoga nidra begins now.
At this moment,
You should make your resolve.
The resolve will have to be very simple.
Try to discover one naturally.
It should be a short,
Positive statement in simple language,
Stated three times with awareness feeling,
And emphasis.
The resolve you make during yoga nidra is bound to come true in your life.
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 one 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,
Right hand thumb,
Second finger,
Third finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand.
Become aware of your palm,
Back of the hand,
The 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 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 hand,
The top of the hand,
The forehead,
Both sides of the hand,
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.
Dishes do not sleep,
Total awareness,
The whole body on the floor,
Become aware of your body lying on the floor,
Your body is lying on the floor.
Visualize this image in your mind.
Notice the rhythm of the breath.
See your body lying on the floor.
Without opening the eyes,
Become aware of your body,
The whole body lying on the floor.
Awareness of the breath,
Awareness of the body lying on the floor.
Relax all efforts and bring your attention to the breath.
Find awareness of the breath and at the same time develop your awareness of physical relaxation,
Awareness of relaxation and awareness of your physical existence.
Become aware of the physical existence of your body.
Take your mind out and visualize the surrounding room.
Let your mind become completely external.
Do not open your eyes.
You are practicing yoga nidra.
Lie quietly until your attention is completely externalized and then begin soft movements.
Begin to move slow.
Using your body and stretching yourself.
Take your time.
There is no 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.
