Welcome to Yoga Nidra.
Please get ready.
Lie down on your back on the floor and adopt a pose called Shavasana.
In this position,
The body should be straight from head to toe,
The legs slightly apart,
The arms a little away from the body,
With the palms of the hands turned upwards.
You can cover your legs with a light blanket and put a small pillow under your head.
Adjust everything,
Your body,
Position and clothes,
Until you are completely comfortable.
During Yoga Nidra,
There should be no physical movement.
Close your eyes if you haven't already done so,
And keep them shut throughout the entire process.
I will let you know when you can open them again.
Take a deep breath,
And as you breathe out,
Feel the cares and 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.
I will not sleep.
I will remain awake and aware throughout the practice.
Simply follow my voice with total attention and feeling.
If thoughts come to disturb you from time to time,
Do not worry.
Just continue the practice.
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.
Develop awareness of the body from the top of the head to the tips of the toes.
Complete stillness and complete awareness of the whole body.
Continue your awareness of the whole body.
The whole body.
The whole body.
The practice of Yoga Nidra begins now.
At this moment,
You should make your resolve.
This could be anything that would enhance your own well-being or the well-being of others.
For example,
Choosing to live with an open heart,
Letting go of fear,
Non-judgment of others,
Etc.
A resolve made at this level of consciousness experienced during Yoga Nidra will have a deeper and more profound effect.
You must develop a resolve to say at this time.
Keep it simple.
A short positive statement in simple language and let it occur to you naturally.
Allow your resolve to flow into your entire being as you take your next breath and as you exhale.
Say your resolve mentally three times with conviction,
Feeling,
And emphasis.
I will now take you on a journey around the body.
Keep your attention on each part individually and move as quickly and as smoothly as possible from one part to the next.
Repeat the part in your mind and 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,
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 right 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 head,
The top of the head,
The forehead,
Both sides of the head,
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,
And 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 the front together,
The whole of the head,
And the whole body together,
The whole body together,
The whole body together.
Please do not sleep.
Total awareness.
No sleeping.
No movement.
The whole body on the floor.
Become aware of your body lying on the floor.
See your body lying perfectly still on the floor in this room.
Visualize this image in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural,
Automatic.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
Continue complete awareness of breath.
Now,
Concentrate your awareness on the movement of your navel area.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement and sync with your breath.
Now,
Start counting your breaths backwards from 27 to 1.
Like this.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
Navel falling.
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
Be sure that you don't make mistakes.
If you do,
Go back to 27 and start again.
With total awareness that you are counting,
Go on counting from 27 to 1.
Keep on with the practice.
No mistakes.
Now,
Stop your counting of the navel breaths and shift your attention to the chest.
Please shift to the chest.
Your chest is rising and falling slightly with each and every breath.
Become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 1.
In the same way as before.
27,
Chest rising.
27,
Chest falling.
26,
Chest rising.
26,
Chest falling.
25,
Chest rising.
25,
Chest falling.
And so on.
Again,
Repeat the words and numbers mentally to yourself as you count.
No mistakes.
If you make a mistake,
Go back to the start again to 27.
Continue counting 27 to 1.
Keep on with the practice.
Counting and awareness.
Awareness and counting.
Cease your counting of the chest breaths and move your awareness to the throat.
Please move to the throat.
Become aware moving in and out of the throat of your breath.
Become aware of this.
Concentrate on the movement of the breath and start counting backwards from 27 to 1.
The same way as before.
Complete awareness of counting and the breath.
No sleeping please.
Just total awareness that you are counting.
Keep on with the practice.
Continue counting your breaths in the throat.
Stop counting now and go to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils.
And start by counting as before.
You know it very well by now.
27,
Breathing in.
27,
Breathing out.
Complete awareness please.
Continue counting.
No mistakes.
Keep on with the practice.
Continue.
Stop your counting and leave your breathing.
We now come to visualization.
A number of different things will be named and you should try to develop a vision of them.
On all levels.
Feeling,
Awareness,
Emotion,
Imagination.
As best as you can.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Torrential rain.
Torrential rain.
Torrential rain.
Snow-capped mountains.
Snow-capped mountains.
Snow-capped mountains.
Greek temple at sunrise.
Greek temple at sunrise.
Greek temple at sunrise.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The restless sea.
Eternal restless sea.
Eternal restless sea.
Now is the time to repeat your resolve.
Repeat the same resolve that you made at the beginning of the practice.
Do not change it.
Repeat the resolve three times.
With full awareness and feeling.
Now relax all effort.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body.
Awareness of breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the tongue.
Become aware of the floor and the position of your body lying on the floor.
Visualize the room around you.
Become aware of your surrounding.
Lie quietly for some time and keep your eyes closed.
Start moving your body and stretching yourself.
Please take your time.
Do not 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.
