Hari Om Tat Sat.
Please get ready for the practice of Yoga Nidra.
Lie in the posture of Savasana with the feet slightly apart,
Arms a little away from the body and the whole body is comfortable in this position.
And spend a bit of time adjusting so that you can lay completely still for the next 10 minutes.
Take three full deep breaths,
Breathing in fully and with the exhalation feel a sense of letting go.
Feel a wave of relaxation with the out-breath from the top of the head spreading all the way through the body down to the tips of the toes.
Allow the body to relax into the position.
Feel the muscles around the face becoming soft,
The eyes and the eyelids,
The cheeks,
The jaw,
The lips.
The whole face is becoming soft.
Feel the shoulders sinking into the floor,
The arms and the hands also.
Let the feet flop to the sides and feel a sense of heaviness through the legs,
The buttocks.
And allow the abdomen to relax now and become like jelly.
Just release that area and for a few moments observe the abdomen as it's relaxing and allow it to rise and fall of its own accord with the breath.
Just step back and watch and allow the body to breathe just for a few moments.
And then leave the breath and shift the focus to the sounds that are happening outside.
Listen to one sound for a few moments.
All the attention on that sound.
Then leave that sound and discover a different sound somewhere else.
And like this keep exploring,
Shifting through all the different sounds.
Keep checking the attention,
Listening to sounds.
Begin to draw the attention closer to the sounds that are happening around the body,
The sound of breathing.
And then let the body relax and let the body relax.
Begin to draw the attention closer to the sounds that are happening around the body,
The sound of breathing.
The sound of the air as it touches the nostrils and the throat.
Listen to this sound for a few moments now.
And feel the touch of the air in the nostrils.
The next stage is the body rotation.
Simply feel the parts of the body as they're named and then move to the next part.
Beginning with the right hand thumb.
Feel the right hand thumb.
Take all the attention there.
Then move to the index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of the waist,
Hip.
Upper right leg,
Knee,
Lower right leg,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth and fifth.
To the left side of the body now,
Beginning with the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Side of the waist,
Hip,
Upper left leg,
Knee,
Lower left leg,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth and fifth toe.
To the back of the body now,
Feel the right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The whole spinal cord,
Back of the neck,
Back of the head,
Crown of the head,
Front side of the body beginning with the forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Feel the eyebrow center,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Bridge of the nose,
Nose tip,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left chest,
Center of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Pelvic floor,
The whole face and head together,
Both arms together,
Both legs,
The whole trunk,
Now feel the head,
Both arms,
The legs,
The trunk,
The whole body,
Have an experience of the whole body all at once,
Whole body awareness,
Whole body awareness.
Within the stillness of the physical body,
Step back now and observe the breathing process,
Begin to witness this process as if somebody else is breathing,
Air moving in and air moving out,
Without interfering keep watching.
And observe the breathing at the navel now and begin to count this breath,
Breathing in nine,
Mentally breathing out nine,
Breathing in eight and like this keep observing and counting the breath with the awareness at the navel.
If the count is lost or zero is reached simply start again,
Keep the awareness one pointed.
Let there be a sense of total relaxation,
Just keep watching the breath and counting.
And now leave the breath,
Come back to your physical body remembering where you are and what you've been doing,
You've been practicing Yoganidra and the practice is coming to an end.
Take a deep full breath in,
Feel your physical body,
Come back to your body,
Remember where you are,
The time of day,
Feel your head on the floor,
Your arms,
Your legs,
Hari Om Tat Sat,
Hari Om Tat Sat,
Hari Om Tat Sat,
The practice of Yoganidra is now complete.
