Hello and welcome to this yoga nidra practice.
Make yourself comfortable on your bed,
Yoga mat or the floor.
Take the time to lie down in a way that feels comfortable for you.
You can place a cushion behind your head and once you're settled,
Close your eyes.
Your eyes will remain closed throughout the session.
Now lie down in shavasana.
Place your arms alongside your body,
Leaving some space between your arms and your torso.
Palms are facing the sky,
Your legs should be slightly apart,
Not touching.
Let your feet fall naturally outward.
Feel free to move your head gently from left to right and right to left to find an ideal position.
Settle into the position that will allow you to remain still throughout the practice.
Mentally repeat the following phrase,
Silently.
I am practicing yoga nidra and I will stay awake.
Now focus your attention on the points of contact between your body and the ground.
Your heels on the floor,
The back of your legs,
Your back on the floor,
Your arms and the back of your head.
Feel the weight of your clothing on your body.
Notice the folds,
The area where the fabric touches your skin and the space where there is more distance,
More ease.
Become aware of these sensations.
Now shift your attention to the air entering and leaving your nostrils.
Feel this thin stream of air coming and going with each breath.
Notice how the air feels cooler on the inhale and warmer on the exhale.
Now imagine yourself lying on this mat in this room.
Without opening your eyes,
Try to see yourself in as much detail as possible.
The clothes you're wearing,
The position,
Your hair.
Now,
Still keeping your eyes closed and remaining still,
Visualize the room you are in.
Picture the four walls,
The door you entered through,
The objects you recall,
The furniture and the colors.
Now direct your attention to the surrounding sounds.
Imagine your hearing as a radar picking up the further sounds from this room.
Simply notice these sounds without identifying them.
Acknowledge their presence and move your attention from one sound to another.
Now try to hear closer sounds,
Those coming from the rooms nearby.
Again,
Just note their presence without identifying them.
Finally,
Focus on the sounds within the room.
Shift your attention from exterior noises to those inside.
Notice all the sounds around you.
Now repeat your sankalpa,
This positive intention or wish you want to manifest in your life.
Silently repeat it three times in your mind with conviction.
If you don't have a specific sankalpa,
Repeat the following sentence three times in your mind.
I am perfectly relaxed and I feel good.
I am perfectly relaxed and I feel good.
We will now move into the rotation of consciousness through different body parts.
Mentally repeat the name of the body part I mention and feel it.
If you miss a body part,
It's okay.
Simply continue with the next as I guide you.
We'll begin with the right side of the body,
Starting with the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm.
Right wrist.
Right elbow.
Shoulder.
Armpit.
Waist on the right side.
Hip.
Right thigh.
Right knee.
Right ankle.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now the left side of the body.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm.
Wrist.
Left elbow.
Left shoulder.
Armpit.
Waist on the left side.
Left hip.
Left thigh.
Knee.
Ankle.
Sole of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right heel.
Left heel.
Both heels together.
Right calf.
Left calf.
Both calves together.
Back of the right leg.
Back of the left leg.
Back of both legs together.
Spine from bottom to top.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Both shoulder blades.
The neck.
Back of the head.
Crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eye.
Left eye.
Both eyes together.
Nose.
The mouth.
The chin.
Throat.
Right side of the chest.
Left side of the chest.
The center of the chest.
Abdomen.
Navel.
Lower abdomen.
Pelvic floor.
The entire right leg.
The entire left leg.
Both legs together.
The right arm.
The left arm.
Both arms together.
The torso.
The neck.
The head.
The whole front of the body.
The whole back of the body.
The entire body.
The entire body.
The entire body.
Feel your body on the mat and become aware of your breath.
Focus on your natural breathing.
Do not change it.
Notice your abdomen rising on the inhale and falling on the exhale.
Inhale one.
Exhale one.
Count three breaths at your own rhythm.
And now focus on your ribs.
As you inhale,
Feel them expand.
As you exhale,
Feel them relax.
Inhale one.
Exhale one.
Count three breaths at your own rhythm.
Now bring your attention to your throat.
Feel the air passing through as you inhale and exhale.
Inhale one.
Exhale one.
Count three breaths at your own rhythm.
Finally,
Notice your nostrils.
Feel the air entering on the inhale and leaving on the exhale.
Inhale one.
Exhale one.
Count three breaths at your own rhythm.
Now visualize the following images in your mind's eye.
A basket of red apples.
A bouquet of red roses.
Oranges on a plate.
A field of sunflowers.
Freshly mown grass.
A beautiful round watermelon,
Uncut.
A blue sky on a summer day.
A blue butterfly.
A ripe fig on a fig tree branch.
The sea.
A bunch of black grapes.
An amethyst.
And now imagine that you are in a park early in the morning.
The park is beautiful,
Calm and serene.
You walk barefoot on the grass.
And you hear birds singing,
Cheerfully.
You stroll past lush bushes of flowers.
Pink,
Yellow,
Blue,
Purple.
Smell their fragrance and see the dew drops on the petals.
Nearby,
There is a pond.
With fish swimming gracefully.
You see water lilies,
Blue,
Pink,
Yellow and orange.
You move away from the pond and head towards a clearing.
Suddenly,
You pass through a rainbow.
Your body is bathed in colors.
Yellow,
Green,
Orange,
Violet,
Blue,
Red.
Feel cleansed and purified by these beautiful colors.
Sense these colors on and within your body.
Feel them nourishing you and energizing you.
Experience this wonderful sensation of being deeply cleansed from within by the rainbow.
Now erase all images from your mind.
Remember your sankalpa,
This strong intention that you had at the beginning of the Yoganidra.
Now repeat it three times in your mind.
And if you didn't have a sankalpa,
Again repeat the following sentence.
I am perfectly relaxed and I feel good.
Repeat it three times in your head,
Silently.
Now become aware of the sounds around you.
The sounds in the room.
Again,
Feel the air entering and leaving your nostrils.
Come back to your natural way of breathing and breathe deeply.
Feel the weight of your body on the ground.
Notice the points of contact between your body and the floor.
Feel your limbs and their weight on the ground.
And gently move the tips of your fingers,
The tips of your toes.
Slowly turn your head from side to side.
Begin to move your entire body and stretch.
Take your time.
The practice of Yoganidra is complete.
Aryam Tatsat
