Namaste.
It is time for you to go to bed and get that deep healing sleep that you so badly need.
Remember that sleep is a time for healing and connecting with your creator.
In today's session you're being prepared to sleep easily and deeply while holding a sankalpa which is a single intention or resolve that you intend to manifest in your life.
Think of that single most important intention that you would like manifested the next month or two.
Choose what comes naturally in mind.
If you're finding it difficult to identify that single most important intention,
Think of that one challenge that you would like to overcome in your life the next month or two.
What would you become if that challenge was overcome?
Write it in the present continuous tense on a piece of paper.
Once you write it down,
You can keep it under your pillow.
Prepare yourself to go to bed and lie down on the bed.
Make sure you will not be disturbed during the practice or after while you're asleep.
You're now getting ready to practice yoga nidra,
A yogic sleep technique which can help you refresh,
Rejuvenate and reconnect both with your inner and your higher self.
Please lie down on your back in shavasana pose,
Keeping your body in one straight line.
Keep your legs slightly apart and allow your legs to flop by the sides.
Your hands can be kept slightly away from the body by the side of your body.
Palms of your hand can face the ceiling and fingers slightly curled.
Gently close your eyes.
Make yourself comfortable and allow your whole body to become completely relaxed.
Do not hold any tightness in your body.
Scan your body to notice any tightness anywhere and soften those areas.
Let the tightness melt away.
Remember you're going to practice yoga nidra.
During this practice you will remain completely still.
If you wish to make any final adjustments before we begin this practice,
Now is the time to make them.
You can scratch yourself,
Adjust your dress or position.
Once we begin the practice,
You will lie completely still.
No movements at all.
Just your natural breathing.
Check every part of your body to see whether you're holding them tightly.
Check whether you're holding your buttock muscles,
Your thighs,
Your shoulders or arms tightly.
If you're holding any part of your body tightly,
Please let it go.
Take a nice deep breath in and as you breathe out,
Feel your body sinking down and down into the bed,
Relaxing.
Mentally tell yourself,
I'm practicing yoga nidra and I will keep listening to the voice of the instructor.
I will not sleep as long as he's speaking or till he asks me to sleep.
Your body is relaxed and still.
Your mind is relaxed but your awareness is active.
Now become aware of the sounds coming from the distance.
Listen to the most distant sound that you can hear.
Let your sense of hearing radiate outward,
Searching out for distant sounds and following them for a few seconds without getting attached.
You can move your attention from sound to sound without attempting to identify the source fully.
Slowly bring your attention to the closer sounds,
Just outside the room or inside.
Without opening your eyes,
Visualize the walls of your room,
Ceiling,
The bed and your body lying on it.
Become aware of your body lying on the bed.
See yourself from outside.
Become aware of the existence of your physical body lying on the bed.
Total awareness of your body lying in perfect stillness and relaxing on the bed.
Next,
Become aware of all those points of the body that are in contact with the bed.
You have to observe the fine points of contact between the body and the bed.
Head and the bed,
Right shoulder and the bed,
Left shoulder of the bed,
Right arm on the bed,
Left arm on the bed,
Back of the bed,
Right buttock on the bed,
Left buttock on the bed,
Right leg on the bed,
Left leg on the bed.
Develop awareness of all the points of contact between the body and the bed.
Intensify your awareness of the sense of touch between all the points of contact between body and bed.
Become aware of the sharp line of contact between your eyelids.
Observe those fine points where your eyelids are touching each other.
Move your awareness to your lips.
Become aware of the upper lip and the lower lip touching each other.
Move your awareness a little bit up,
Bring it to the tip of the nose and observe the breath moving in and out on its own.
Become aware of your natural breathing,
Your deep,
Natural,
Spontaneous breath.
Become aware of the breath flowing in,
Feel its chillness and calmness.
And as the breath flows out,
Feel the warmth of the exhalation,
The pain,
Fatigue,
Discomfort and all the negativity flowing out of your body.
Keep on listening to my voice and know that you are breathing.
No sleeping please.
At this moment,
You should make your sankalpa or resolve.
Whatever you have written or whatever has naturally come up at this stage.
Your resolve should be a short statement in a simple language.
Please state it clearly with awareness three times mentally.
The resolve you make during yoga nidra plants a seed of transformation in your life.
Tell yourself mentally,
I am practicing yoga nidra.
I am awake and relaxed.
Now we are going to do rotation of consciousness.
We are going to take our awareness on a tour to different parts of the body.
Rotation always begins with the right hand thumb.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Thumb and fingers of the right hand.
Right hand palm,
Back of the palm,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Sides,
Waist,
Hips,
Thighs,
Right knee,
Calf muscle,
Ankles,
Sole of your feet,
Top of your right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now become aware of your left hand thumb.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Thumb and fingers of left hand.
Palm of your hand,
Back of the palm,
Wrist,
Forearm,
Left elbow,
Upper arm,
Shoulders,
Armpit,
Sides,
Waist,
Hips,
Thighs,
Left knee,
Calf muscles,
Ankles,
Sole of your feet,
Top of your feet,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now become aware of the whole right side of the body.
The whole right side,
The whole right side.
Next become aware of the left side,
The whole left side,
The whole left side of your body.
Bring your awareness now to the whole back of your body.
The whole back,
The whole back,
The whole back.
Become aware of the whole front side of your body.
The whole front,
The whole front,
The whole front.
Bring your awareness to the whole body.
The whole body,
The whole body.
Go on,
Continue listening,
Continue the practice.
Become aware of the back of your body.
Back of the head,
Back of the neck,
Right shoulder blade,
Left shoulder blade,
Upper back,
Middle back,
The lower back.
Become aware of the base of your spine.
Right buttock,
Left buttock,
Right thigh,
Left thigh,
Right calf muscle,
Left calf muscle,
Right heel,
Left heel.
Move your awareness to the front side of your body.
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Middle of your eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both the lips together,
Your chin,
Jaw,
Jaw line,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of your chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
Pelvic area,
The whole right leg,
The whole left leg,
Right calf,
Left calf,
Relax.
You are deeply relaxed.
Now bring your awareness to the whole body,
The whole body,
The whole body.
Go on,
Continue listening,
Continue the practice.
Keep on listening,
Keep on practicing.
The whole body,
The whole body,
The whole body.
Deeply relaxed.
Feel the peace,
The harmony,
The tranquility,
Vitality.
Experience them in every bit of your body.
Experience yourself drifting into a deep,
Healing,
Relaxing sleep.
The whole body is relaxed.
Your mind is relaxed.
You are sleeping deeply and you will wake up only after a full night's sleep.
Good night my friend.
Sleep well.
Sleep deep.
May the intention that you seeded today grow within you to manifest when you need it most.
Good night my friend.
Sleep tight.
