Please get ready for Yoga Nidra.
Lie down on your back on the floor and adopt the pose called Shavasana.
In this position,
The body should be straight from head to toe,
The legs slightly apart,
And the arms a little away from the body,
With the palms of the hands turned upward.
Adjust everything,
Your body,
Position,
And clothing,
Until you are completely comfortable.
During Yoga Nidra,
There should be no physical movements.
Close your eyes and keep them strictly closed until you are told to open them.
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 not come,
But you should try to keep yourself completely awake.
This is very important.
Make a resolution to yourself now that,
I will not sleep.
I will remain awake throughout the practice.
During Yoga Nidra,
You are functioning on all levels of hearing and awareness,
And the only important thing is to follow the voice of the instructor.
You must not intellectualize or analyze the instructions,
As this will disturb your mental relaxation.
Simply 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.
Allow yourself to become calm and steady.
When you are doing the practice yourself,
Allow five minutes for this.
Do not start too suddenly.
Now,
Bring about a feeling of inner relaxation to the entire 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,
And mentally repeat the mantra,
Aum.
Complete stillness and complete awareness of the whole body again.
Aum.
Continue your awareness of the whole body,
The whole body,
The whole body.
Become aware of the fact that you are going to practice Yoga Nidra.
Say mentally to yourself,
I am aware.
I am going to practice Yoga Nidra.
Repeat this to yourself again.
The practice of Yoga Nidra begins now.
At this moment,
You should make your resolve or sankalpa.
The resolve will have to be very simple.
Try to discover one naturally.
You must develop a resolve to say at this time.
It should be a short,
Positive statement in simple language,
Stated three times with awareness,
Feeling,
And emphasis.
The resolve you make during your Yoga Nidra is bound to come true in your life.
We now begin rotation of consciousness,
Rotation of awareness,
By taking a trip 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 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 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,
The second toe,
The third toe,
Fourth toe,
Fifth toe.
Now to the back.
Become aware of the right shoulder,
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,
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 front together,
The whole of the head,
The whole body together,
The whole body together.
Please do not sleep.
Total awareness.
No sleeping.
No movement.
The whole body on the floor.
See your body laying 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.
Concentrate on your nasal movements.
Your navel is rising and falling slightly with every 84th breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Be sure that you are aware.
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.
Say the words and numbers mentally to yourself as you count your breaths.
Be sure that you don't make a mistake.
If you do,
Start again.
With total awareness that you are counting,
Go on counting from 27 to 1.
Cease counting.
Now is the time to repeat your resolve or sankalpa.
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.
Relax all efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the body,
Awareness of the whole body,
And awareness of breathing.
Your body is lying totally relaxed.
You are breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes and say mentally.
Repeat again.
And one more time mentally.
Become aware of the floor and the position of your body lying on the floor or the bed.
Revisualize the room around you.
Become aware of its surroundings.
Lie quietly with your eyes closed.
Begin moving your body and stretching.
Please take your time.
Do not hurry.
When you are sure that you are wide awake,
Rise slowly and open your eyes.
The practice of yoga nidra is now complete.
Be well.
