Laying down in a comfortable position,
Place the arms next to the body,
Palms facing the ceiling,
Tucking the shoulders under and allowing the feet to fall up,
Eyes closing down,
Relax the forehead,
Let the eyes roll back,
The tongue is heavy on the floor of the mouth,
Feel the in-breath and the out-breath.
Before we begin the Nidra,
Take a moment to set your intention,
Your sun-faba,
A very short precise statement about something you would like to achieve.
This doesn't affect anyone else's free will.
Take a moment to set your intention.
Feel the in-breath and the out-breath.
Bring your awareness to your right hand thumb,
First finger,
Second,
Third,
Fourth,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side waist,
Hip,
Buttock,
Thigh,
Knee,
Calf,
Ankle,
Top of the foot,
Sole of the foot,
Right big toe,
Second,
Third,
Fourth,
Fifth,
Left hand thumb,
First finger,
Second,
Third,
Fourth,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side waist,
Hip,
Buttock,
Thigh,
Knee,
Calf,
Top of the foot,
Sole of the foot,
Left big toe,
Second,
Third,
Fourth,
Fifth,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Top lip,
Bottom lip,
The whole right arm,
The whole left arm,
Both arms together,
The whole right leg,
The whole left leg,
Both legs together,
The whole body,
The whole body,
The whole body,
Feel a sense of heat,
The body is hot,
You are sweating,
The body is hot,
Hot,
Hot,
Now a sense of coldness,
The body is freezing,
Freezing cold,
The body is cold,
Cold,
Cold,
Now a sense of heaviness,
You are as heavy as lead sinking into the floor,
Heavy,
Heaviness,
Heavy,
Now a sense of lightness,
You are as light as cotton,
Lifting,
Floating,
The body is light,
Lightness,
Light,
Visualise a burning candle in a dark room,
Burning candle,
Burning candle,
Burning candle,
Sunset over the beach,
Sunset over the beach,
Moon in the starry sky,
Moon in the starry sky,
Moon in the starry sky,
Raging bushfire,
Raging bushfire,
Raging bushfire,
Snowy blizzard,
Snowy blizzard,
Snowy blizzard,
White horses running,
White horses running,
White horses running,
Cat sleeping,
Cat sleeping,
Cat sleeping,
Burning candle,
Burning candle,
Burning candle,
Bring your awareness to your towel bone,
Breathe in to this space,
Bring your awareness two inches above the towel bone,
Breathe in to this space,
Bring your awareness to the navel centre,
Breathe in to this space,
Awareness to the heart centre,
Breathe in to this space,
Awareness to the throat centre,
Breathe in to this space,
Awareness to the third eye centre,
Breathe in to this space,
Awareness to the crown centre,
Breathe in to this space,
And bring your awareness to your Senkalka,
The intention you set at the beginning of the Nidra,
Repeat it to yourself three times with conviction,
It has already been achieved.
Feel the in-breath,
Touch the nostrils,
Swallow with the mouth dry,
Run the tongue over the mouth,
Wiggle the toes and fingers,
Follow the urge to stretch if it arises.
Namaste.
