Get ready for Yoga Nidra.
Lie down in Shavasana,
Feet apart and the palms of your hands facing upward.
Close your eyes and quickly become motionless.
If you need to make any adjustments,
Do them now.
There should be absolutely no movement until the practice is complete.
During this Yoga Nidra session,
Forget your problems.
Forget your worries and concentrate on Yoga Nidra.
Forget all your cares.
Take a long deep breath in.
And as you breathe out,
Feel yourself letting go.
Now become aware of sounds.
Become aware of any distant sound that you can hear.
Allow your sense of hearing to range into the distance.
Searching for the furthest sound that you can hear.
And gradually withdraw it back,
Withdraw your hearing back to the place that you are located in.
Develop your awareness of the area that you are located in.
If you are in Shavasana,
Become aware of yourself lying on the floor or on the bed on your yoga mat.
If you are sitting,
Become aware of your body in the seated position.
Become aware of your breathing.
Simply be conscious that you are breathing.
Do not concentrate.
Awareness of your breath and awareness of your body.
Say mentally to yourself,
I am going to practice Yoga Nidra.
I will not sleep.
Now state your resolve,
Your sankalpa,
Your intention.
Repeat your resolve three times.
Repeat it mentally with full awareness and feeling.
We now move into the rotation of consciousness.
Awareness of different parts of the body by taking a trip throughout the body.
Let your mind jump freely from one part to the next as I name the part.
We start with the right hand side.
Right hand thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Thumb of the hand,
Back of the hand.
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
One,
Two,
Three,
Four,
Five.
Now the left side.
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand.
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Now the front side.
Go to the top of the head.
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
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 collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes.
Now the back side of the body.
Right sole,
Left sole,
Right heel,
Left heel,
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,
The whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head.
Now the whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
Whole of the head,
Whole of the back,
Whole of the front,
The whole body,
The whole body,
The whole body.
Become aware of the meeting parts between the body and the surface that it is resting on and concentrate on these meeting parts.
Feel these meeting parts intensely,
Evenly.
Bring your attention to the soles of the feet.
Feel the skin on the soles of the feet.
From the heels to the tips of the toes.
In your mind now focus on the palms of your hands.
Become aware of the skin on the palms of your hands and fingers.
Become aware of the skin and also become aware of the lines on your palms and fingers.
Intensely with full awareness.
Bring your awareness to your face.
Become aware of the skin on your face.
Develop your awareness of the skin on your forehead,
Your cheeks,
Your chin.
Become aware of any lines on your face.
Bring your attention to the eyelids.
Feel the meeting points between the eyelids.
And now the lips.
Feel the meeting points between the lips intensely with feeling.
Now bring your attention to your natural breath.
Become aware that you are breathing quietly.
Slowly and slowly.
Become conscious of your breathing,
Nothing else.
Concentrate now on the flow of the breath between the navel and the throat.
Feel the breath moving along this passage.
As you inhale air rises from the navel to the throat.
As you exhale it falls from throat to navel.
Become aware of this.
Now become aware of the breath through the nostrils.
The natural breath flowing through both nostrils and meeting at the top to form a triangle.
Think of the breaths as starting separately from a distance.
Drawing near and uniting in the eyebrow center.
Simply become aware of this breath.
Now become aware of Chidakasha.
Chidakasha which is the inner space you see behind your forehead.
The space behind your forehead.
Develop your awareness of this space.
This is an infinite space that extends as far as you can see.
As low or as high and as wide as you can see.
Become aware of this space.
Be totally aware but not involved.
Observe it as if you are watching a movie.
What you see is a projection of your subconscious.
If you see patterns this is simply the way your mind is manifesting.
Maintain your awareness.
Imagine yourself walking through a field of green and golden grass.
The sun is shining.
A cool breeze moves through the air.
Birds are calling sweetly from the trees.
You come to a well in a field of flowers.
There is a lovely fragrance in the air.
And butterflies play follow the leader amongst themselves.
Visualize yourself going down the well.
Use whatever means you find necessary to do this.
The bottom of the well is dark.
But from a tunnel there comes a faint light.
Enter that tunnel.
It goes down a slope around a corner.
Up another slope and then turns back on itself.
You come into a big cave.
There is a flaming light.
Go over to that light and inspect it more closely.
Within that light is a golden egg.
Very very small bright golden egg.
From the golden egg three streams of light project towards you.
One to the left eye.
One to the right eye.
And one to the eyebrow center.
Gaze steadily at the golden egg and become aware of these streams of light.
Now leave the golden egg and go back to the cave.
Go quickly up the well and out into the field of golden grass.
Once again feel the warmth of the sun and the cool breeze blowing on your face.
Return your awareness to Chidakasha.
Return again to the inner space.
The space you see behind the forehead.
Watch this space carefully for any colors or patterns that may emerge.
There should be no effort.
Just awareness of watching.
Total awareness of watching with no involvement.
Continue watching this space and become aware of any images.
Any spontaneous thoughts that emerge.
Try to become aware of these.
Become aware of your resolve.
Remember the resolve,
The sankalpa,
Your intention that you made at the beginning of the practice.
This is the time to repeat your resolve.
State your resolve three times in the same words and with the same attitude with feeling and emphasis.
Become aware of your breathing.
Become aware of the natural breath.
Become aware of the breath through the nostrils.
Extend your awareness of the breath to every part of your body.
As you inhale,
Feel the life-giving force permeate your whole body.
Now take a long,
Slow,
Deep breath and become aware of your relaxed body.
Become aware of your physical existence.
Develop awareness of your surroundings.
The flow you are lying on.
The room you are in.
Externalize your attention.
Start making small movements in preparation for sitting up.
Take your time.
There is no hurry.
Wiggle your fingers.
Wiggle your toes.
Small movements.
And when you are ready,
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat.
