Welcome to this short yoga nidra practice.
Find a comfortable position lying on your back on the floor.
Your legs should be slightly apart,
Your feet falling gently outward.
Place your arms slightly away from your body,
With the palms facing upward.
Close your eyes and take a moment to settle into this position.
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 analyze the instructions,
As this will disturb your mental relaxation.
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.
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 your 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.
At this moment,
You should make your sankalpa.
The sankalpa is a short positive statement in simple language,
Stated three times with awareness,
Feeling and emphasis.
The sankalpa made in yoga nidra is bound to come true in your life.
Now we begin rotation of consciousness,
Rotation of awareness,
By taking a journey through the different parts of the body.
As quickly as possible,
The awareness is to go from part to part.
Repeat the part in your mind,
And simultaneously become aware of that part of the body.
Keep yourself alert,
But not too intensely.
Become aware of the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Shoulder,
Armpit,
Right waist,
Right hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
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,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Left hip,
Left thigh,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Palm of the hand,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back.
Become aware of the right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
Spine,
Whole back together,
Top of the head,
Forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Buttocks,
Spine,
Shoulder blades.
Whole of the front,
Abdomen,
Chest,
Whole of the back and front together,
Whole of the head,
Whole body together,
Whole body together,
Whole body together.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
The breathing is natural,
Automatic.
There is no effort.
Maintain awareness of your breath.
Continue complete awareness of breath.
Now feel how your body is becoming heavier and heavier.
Now feel how your body is becoming lighter and lighter.
Now is the time to repeat your Sankalpa.
Repeat the same Sankalpa that you made at the beginning of the practice three times with full awareness and feeling.
Relax all efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body and awareness of breathing.
Develop awareness of your body from the top of the head to the tips of the toes.
Become aware of the floor and the position of your body lying on the floor.
Visualize the room around you.
Become aware of your surroundings.
And when you're ready,
Start moving your body and stretching yourself.
Please take the time.
Do not hurry.
And when you're ready,
Open your eyes,
Come back to full awareness and sit up.
You're listening to Isabel Styles.
