And now we prepare for the short version of Yoga Nidra.
Please lie down in Shavasana.
Make yourself as comfortable as possible.
And place a blanket over the body,
As the body temperature will tend to drop a bit during the practice of Yoga Nidra.
Make sure you stay warm and comfortable throughout the practice.
And lie down with your arms out to the sides of the body,
Palms up,
Legs slightly apart.
Make sure not to touch anyone near you.
During the practice of Yoga Nidra,
There is to be no movement of the physical body.
There is only movement of our awareness.
So make all the necessary adjustments now to ensure that you will not fidget or move during the practice of Yoga Nidra.
Set your intention now that you will not sleep.
Say to yourself,
I will not sleep.
I will remain awake and alert during the practice of Yoga Nidra.
In Yoga Nidra,
Just listen to the instructions and follow along at the same pace using total attention and feeling.
Yoga Nidra is not a practice of concentration.
This is a practice of awareness.
And we'll begin by taking a few deep breaths in and out of the body.
With each inhalation,
Allow calmness and coolness to enter the body.
Notice the breath is cool as it enters the nostrils.
With each exhalation,
Release and let go.
Let go of something that no longer serves you and feel the breath warm as it flows out of the nostrils.
Inhale in calm and cool.
And exhale something old,
Something stale.
Inhale calmness,
Coolness.
And exhale,
Make room for something fresh,
For something new.
Inhale receiving and exhale releasing.
Inhale receive and exhale release.
Inhale receive and exhale release.
Continue for a few more breaths on your own.
Keep softening the body.
Keep softening the breath.
Remember,
You are practicing Yoga Nidra.
And say to yourself,
I will not sleep.
I will remain awake and alert throughout the practice of Yoga Nidra.
Now become aware of your external environment.
Listen to the sounds that you hear outside of this room.
Listen to the furthest sounds that you can hear.
Your ears are like the microphone on a tape recorder,
Able to pick up the slightest sound.
And move your awareness from sound to sound without sticking or attaching to any particular sound,
Without labeling or identifying the sound.
Simply move from sound to sound.
Now move your awareness to the sounds that you hear inside of this room.
Listen to the sounds you hear within this room.
And again,
Move your awareness from sound to sound.
Now bring your awareness to the sounds that you hear closest to you.
Listen to the closest sound.
The closest sound is the sound of your own breath,
The sound of your own heart beating in the body.
Listen to the sounds in the body now.
Listen to the natural flow of breath.
I will chant Om three times.
Listen to the sound of the Om chant.
And just feel the vibrations in the body.
The practice of Yoga Nidra begins.
Now is the time to make your sankalpa.
This is a resolve,
A short mental statement that you repeat to yourself three times at the beginning and at the end of Yoga Nidra.
Repeat this statement to yourself now with full intention and full awareness.
Know that it will be fulfilled.
And now we will rotate our consciousness around the body.
I will call out different parts of the body.
As I do this,
Have a quick vision of these parts of the body in your mind's eye and then move on.
We will move quickly and thoroughly.
Please do not stick to any particular part of the body.
Simply move along at the same pace.
Bring your awareness to the right side of the body.
And in your mind's eye,
In the space between the eyebrows,
Visualize the right hand thumb.
Moving on to the first finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Waist,
Thigh,
Knee,
Shin,
Ankle,
Top of the foot,
Sole of the foot,
Heel of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The right side of the body.
Become aware of the right side of the body.
The right side of the body.
Now bring your awareness to the left side of the body and visualize the left hand thumb.
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the chest,
Waist,
Thigh,
Knee,
Shin,
Ankle,
Top of the foot,
Sole of the foot,
Heel of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The left side of the body.
Visualize the left side of the body.
The left side of the body.
Now bring your awareness to the points of the body that meet the floor.
Heels,
Calves,
Back of the thighs,
Buttocks,
Back of the hands,
Back of the arms,
Upper back,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right eyelid,
Left eyelid,
Right eye sinks into the socket relaxing,
Left eye sinks into the socket relaxing,
Right nostril,
Left nostril,
Bridge of the nose,
Tip of the nose,
Upper lip,
Lower lip,
Tongue,
Teeth,
Chin,
Jaw,
Throat,
Upper chest,
Lower chest,
Abdomen,
Pelvis,
Groins.
Visualize the right leg from hip to toes,
Left leg from hip to toes,
Right arm,
Shoulder to fingers,
Left arm,
Shoulder to fingers,
The whole of the trunk,
The torso,
And the whole of the head,
Lower body,
Upper body,
The whole body.
Visualize the whole body.
Visualize the whole body lying over the floor.
And now repeat your sankalpa.
Repeat the same resolve that you made at the beginning of the practice.
Do not change it.
Repeat it three times to yourself now with full intention and with full awareness.
And then relax all efforts.
Become aware of the natural breath flowing in and out of the body,
Awareness of the whole body,
Awareness of the breath.
Your body is lying completely relaxed on the floor,
And you are breathing quietly and slowly.
Become aware of the floor and the position of your body lying over the floor.
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time and keep your eyes closed.
I will chant om three times.
Listen to the sounds of the om chant,
And from your body,
Feel the vibrations expanding in all directions.
The practice of yoga nidra is finished.
Please start moving your body and stretching slowly,
Carefully moving your fingers and your toes.
And slowly move the head from side to side.
Extend the arms up over the head.
Point your toes.
Give yourself a long stretch.
And when you feel you are ready,
Please sit up and open your eyes.
Hari Om Tat Sat.
