Please get ready for yoga nidra.
Lie down in shavasana and make yourself as comfortable as possible.
Keep your feet apart and let them flop a little sideways,
Arms slightly away from the body,
Palms of the hands upwards.
Adjust the position you're in so that you can practice yoga nidra without moving and with no physical discomfort.
Please close your eyes and keep them closed.
Mentally repeat to yourself,
I will not sleep.
I will only listen to the voice.
I will not sleep.
Give yourself some time to become calm and steady.
Take a deep breath in and as you breathe out mentally say to yourself,
Relax.
Now become aware of the sounds in the distance.
Become aware of the most distant sounds that you can hear.
Let your sense of hearing operate like a radar beam,
Searching out distant sounds and following them for a few seconds.
Move your attention from sound to sound without attempting to identify its source.
Now become aware of the existence of your physical body lying on the floor.
Feel awareness of your body in perfect stillness.
Develop your awareness of all the physical meeting points between your body and the floor.
Become aware of the natural breath.
Become aware of the deep,
Natural,
Spontaneous breath.
Keep on listening to the sound of my voice and know that you are breathing.
The practice of yoga nidra begins now.
Say mentally to yourself,
I am going to practice yoga nidra.
I will not sleep.
I am going to practice yoga nidra.
This is the time to make your resolve your sankalpa.
We will begin by allowing a lively,
Dynamic,
Inspiring image of your sankalpa fully manifested to arise from your imagination,
An image of you having and or being your sankalpa.
Let this experience pervade every part of your being so you're not just thinking about it,
You are feeling it.
And allow a part of this experience to be a sense of gratitude and acceptance for all the choices that you have made up to this point that have brought you where you are.
From this place of gratitude,
Repeat the words of your sankalpa three times in a short positive statement in simple language with awareness,
Feeling and emphasis.
We now begin the rotation of consciousness.
I will name parts of the body in a specific sequence.
As I name each part,
Bring your awareness to that part of the body and feel it become alive with sensation.
Keep yourself alert but do not concentrate too intensely.
Become aware of your right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand to 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 sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now the back.
Becoming aware of 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 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,
The whole body together.
Now bring your attention to the eyebrow center.
Focus your attention to the eyebrow center.
Imagine you're sitting in a meditation posture in the eyebrow center,
Chanting the mantra om in synchronization with your breath.
You're sitting in a comfortable position doing this.
Awareness of sitting in the eyebrow center,
Chanting om in time with the breath.
Visualize circles of om growing from the eyebrow center as you continue the practice.
Now bring your attention to the eyebrow center only without visualizing yourself practicing meditation.
So return to the eyebrow center.
Now is the time to repeat your resolve.
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 your natural breath.
Awareness of the whole body and awareness of breathing.
Your body is lying totally relaxed on the floor.
Your breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes and mentally repeat to yourself om.
Om.
Om.
Become aware of the floor and the position of your body lying on the floor.
Keep your eyes closed and visualize the room around you.
Becoming aware of your surroundings.
Keep lying quietly for some time,
Keeping your eyes closed and then slowly,
Slowly start moving your body,
Stretching yourself,
Taking your time.
Please do not hurry.
And when you're sure that you're wide awake,
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
