This is Yoga Nidra.
Prepare yourself for this yogic sleep technique which can help you refresh,
Rejuvenate and reconnect both with your inner self and your higher self.
Please lie down on your back in shavasana pose.
Make yourself comfortable and allow your whole body to become completely relaxed.
Do not hold any tightness in your body.
Keep your legs slightly apart and allow your feet to flop on their sides facing outwards.
Keep your hands by the side of your body slightly away from your body with palms of your hands facing the ceiling and fingers slightly curved effortlessly relaxing.
Remember you are going to practice yoga nidra.
Yoga nidra means yogic sleep.
You will feel like sleeping but you will stay awake.
During this practice you have to remain totally still.
If you wish to make any final adjustments before we begin the practice now is the time.
Scan your body gently.
Ensure that you are not holding any part of your body tightly.
If you are holding something tightly please let it go.
Check whether you are holding the muscles in your neck,
Shoulders,
Hands,
Back,
Buttocks,
Thighs,
Legs tightly.
If you are holding any part of your body tightly please relax and gently let it go.
Please take a nice deep breath in and as you breathe out feel your body sinking down into the floor.
Feel your body relax with every breath and feel it sink further and further down into the floor completely relaxed.
Say to yourself mentally I am practicing yoga nidra.
I will keep listening to the voice of the instructor.
I will not sleep.
Please relax your body is still,
Your mind is relaxed,
Your mind is active.
Now become aware of all those parts of your body that are in contact with the floor.
You have to observe the fine point of contact between your body and the floor.
Say to yourself mentally I am practicing yoga nidra.
I will keep listening to the voice of the instructor.
I will not sleep.
Your body is relaxed,
Your body is still,
Your mind is relaxed,
Your awareness is active.
Now become aware of all those parts of your body that are in contact with the floor.
You have to observe the fine point of contact between your body and the floor.
Your head and the floor,
Your right shoulders and the floor,
Left shoulder and the floor,
Right arm on the floor,
Left arm on the floor,
Back on the floor,
Right buttock on the floor,
Left buttock on the floor,
Right leg on the floor,
Left leg on the floor.
Develop awareness of all the points of contact between the body and the floor.
Intensify your awareness of the sense of touch between the body and the floor.
Now become aware of the sharp line of contact between your eyelids.
Observe the fine points where your eyelids are touching each other gently.
Then move your awareness to your lips.
Become aware of your upper lip and lower lip gently touching each other.
Observe the fine points where they meet.
Now bring your awareness further up a little.
Become aware of the tip of your nose and observe your breath flowing in and out on its own.
As the breath flows in,
Feel the chilled air,
The freshness and health coming in.
As the breath flows out,
Feel the warm air going out,
The heat,
The pain,
The discomfort,
The fatigue,
All the negativity going out of your system.
With every breath,
Feel more and more relaxed and your body sinks deeper and deeper into the floor.
Do not sleep.
Stay with the voice of the instructor.
Now we are going to do rotation of consciousness.
We are going to take our awareness on a tour to the different parts of the body.
As I mentioned the name of a body part,
We will immediately repeat the name of the part mentally and simultaneously become aware of the part.
For example,
If I say right hand thumb,
You have to mentally repeat right hand thumb and quickly become aware of your right hand thumb.
The same way,
You have to take your awareness as quickly as possible to different parts of the body as called out by me.
Rotation always begins with the right hand thumb.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Thumb and fingers of 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,
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,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Sides,
Waist,
Hips,
Thighs,
Left knee,
Calf muscle,
Ankles,
Sole of your feet,
Top of your foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Now become aware of the whole right side of the body.
The whole right side,
The whole right side.
Now become aware of the left side,
The whole left side.
The whole left side,
The whole left side.
Bring your awareness now.
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 the whole body the whole body the whole body go on continue listening continue the practice no sleeping please keep on listening keep on practicing the whole body the whole body the whole body you're deeply relaxed feel the peace the harmony tranquility vitality experience them in every bit of your body now prepare to gradually externalize your awareness begin to move your body slowly fingers the toes now you can gradually turn over to any one side take your own time and in your own time please come to a sitting position the practice of yoga nidra is complete now and come to a sitting position slowly open your eyes a Clearly distorted shoelugs
