Harayom!
Welcome to Yoga Nidra.
This is the gentle relaxation short practice.
Please get ready for the practice of Yoga Nidra.
Lie down in Shavasana.
Quickly tense all the muscles of your body and then relax.
Again,
Quickly tense all the muscles of your body,
Your face and then relax.
One more time,
Tense all the muscles of your body,
Your face,
Clench your fingers,
Your toes and then relax completely.
Make all the necessary adjustments so that you are as comfortable as possible.
Your body is flat on the floor,
Spine straight.
Your legs are relaxed and apart from each other in a V shape.
Your feet fall naturally out to either side.
Your arms are away from your body.
Your hands are relaxed and palms are facing up.
Your head is centered,
Not falling to the left or the right.
Your face is relaxed.
Your eyes are closed.
Allow yourself a few moments to become calm and steady.
Become aware of your natural breath.
Do not try to concentrate or control your breath.
Simply become aware of your natural breath moving in and out of your body.
With each exhale,
Feel your cares and worries leaving your body.
With each inhale,
Allow the body to become more and more comfortable.
Now we come to the rotation of consciousness through various parts of the body.
Remember,
You are not going to move,
You are not going to physically touch any part of your body.
You are simply going to move your awareness from part to part as I name them in order.
Do not try to concentrate,
But simply bring your awareness to a part as I name it and then smoothly move on to the next part.
Do not dwell too much on any part.
We are going to start with the right side of the body with the right hand thumb.
Bring your awareness to your right thumb.
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Right side of the waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right calf,
Right ankle,
Heel,
Sole,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
The entire right side of your body.
Now bring your awareness to your left thumb.
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the chest,
Left side of the waist,
Left hip,
Left thigh,
Left knee,
Left shin,
Left calf,
Left ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
The entire left side of your body.
Now bring your awareness to the back of your body down towards the feet.
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf,
Left calf,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Right lower back,
Left lower back,
Right upper back,
Left upper back.
Right shoulder,
Left shoulder.
The whole of your right arm,
The whole of your left arm.
Right hand,
Left hand.
The whole of your spine from bottom to top.
The back of your neck.
The back of your head.
The entire back of your body.
Now bring your awareness to the front of your body,
Towards the top of your head.
The crown of your head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right shoulder.
Left shoulder.
Right side of the chest.
Left side of the chest.
Center of the chest.
Upper abdomen.
Lower abdomen.
Navel.
Right side of the waist.
Left side of the waist.
Right hip.
Left hip.
Right side of the pelvis.
Left side of the pelvis.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right lower leg.
Left lower leg.
Right foot.
Left foot.
Right toes.
Left toes.
The entire front of your body.
Become aware of your entire body.
Intensify your awareness of your whole body.
Your whole body.
Your whole body.
Slowly bring your awareness back to your breath.
Your natural breath flowing in and out.
Become aware of your body.
Become aware of your body lying on the floor.
Become aware of your surroundings.
Externalize.
Take a deep breath.
Slowly move your fingers,
Your toes,
Your arms and legs.
Move your head from side to side.
Lift your arms above your head.
Make a full stretch all the way to your toes.
Slowly sit up.
Open your eyes.
The short practice of Yoga Nidra is now complete.
Hari Om Tat Sat.
