Getting ready for yoga nidra.
Please lie down on your back.
Body should be straight from head to toe.
The legs slightly apart and the arms a little away from the body with the palms of the hands turned upwards.
Please make any adjustments you need.
You can move your body anytime you need,
But make yourself so comfortable you won't have any desire to move.
Feel your body sinking into the support beneath you.
Effortlessly dropping into a state of peace.
Dropping into a state of non-doing.
Bring all of your awareness into your practice.
Setting everything aside.
Take a deep breath in and as you exhale letting go of any thoughts you would like to let go of on this moment.
Take another deep breath in and as you exhale let go of any thoughts.
Let go of any need to do.
Just being.
This is your time for yourself.
Now is the time to state your sankalpa or heartfelt resolve.
A sankalpa needs to come from the heart.
Allow the mind to surrender so the heart can be heard.
If you already have a sankalpa allow the joyful feeling of it to arise.
If you don't have a sankalpa you can use I'm healthy.
I'm peaceful.
Or anything that spontaneously arises in your mind.
Repeat your sankalpa three times.
Now we move to the rotation of the consciousness.
Taking your effortless awareness around the body from point to point simply sweeping awareness free and unattached.
Become aware of your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Right waist.
Right hip.
Right thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Sole of the right foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Whole right foot.
Whole right leg.
Whole right arm.
Whole right side of the body.
Now become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Left waist.
Left hip.
Left thigh.
Knee.
Calf muscle.
Ankle.
Heel.
The sole of the left foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Whole left foot.
Whole left leg.
Whole left arm.
Whole left side of the body.
Now make your consciousness ready to move from the toes up to the crown of your head.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All the five right toes together.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All the five toes together.
Now move your consciousness right and left.
Right sole.
Left sole.
Right heel.
Left heel.
Right ankle.
Left ankle.
Right calf muscle.
Left calf muscle.
Right knee.
Left knee.
Right thigh.
Left thigh.
Right hamstring.
Left hamstring.
Right buttock.
Left buttock.
Right hip.
Left hip.
Waist.
Lower abdomen.
Upper abdomen.
Whole of the abdomen.
Right side of the chest.
Heart center.
Left side of the chest.
Heart center.
Right collarbone.
Left collarbone.
Center of the collarbones.
Right shoulder.
Left shoulder.
Right arm.
Left arm.
Right elbow.
Left elbow.
Right hand.
Left hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
All five fingers together.
Palm of the hand.
Back of the hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
All five fingers together.
Palm of the hand.
Back of the hand.
Shoulders.
The whole spine.
Upper back.
Middle back.
Lower back.
The whole spine.
Right side of the back.
The whole spine.
Left side of the back.
Whole of the spine.
Back of the neck.
Front of the neck.
Throat.
Tongue.
Roof of the mouth.
Sensations in the gums.
Teeth.
Chin.
Lower lip.
Upper lip.
Both lips together.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
The nasal passage between the nose and the throat.
Center of the brain.
Right eardrum.
Center of the brain.
Left eardrum.
Center of the brain.
Right eyeball.
Left eyeball.
Right eyelid.
Left eyelid.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Forehead.
Right temple.
Forehead.
Left temple.
Forehead.
Crown of the head.
Back of the head.
Right side of the head.
Left side of the head.
Whole face.
Whole head.
Whole right arm.
Whole left arm.
Whole right leg.
Whole left leg.
Whole front side of the body.
Whole back side of the body.
Whole right side of the body.
Whole left side of the body.
Whole body together.
Whole body.
Whole body together is deeply relaxed.
Now become aware of the breath in the nostrils.
Just as it is,
No need to do anything.
Simply be aware of the breath.
Notice the breath coming in and out.
Feel the temperature of the air as you breath in and as you breath out.
Notice that the air that you breath in is cooler than the air you breath out.
Now we come to the mental alternate breathing.
Visualize that you inhale through the right nostril and exhale through the left.
Then inhale through the left nostril and exhale through the right.
Inhale through the right and count one.
Exhale through the left,
Count two.
Inhale through the left,
Three.
Exhale through the right,
Four.
Keep counting up to fifty four.
If you lose track,
Start again.
Inhale through the left.
Exhale through the right.
Release the count.
Now awaken the experience of heaviness in whole body.
Become aware of heaviness in each part of the body as it is named.
Become aware of heaviness in toes.
The heels are heavy.
Ankles are heavy.
Calf muscles.
Knees.
Ties are heavy.
Whole your legs are heavy.
Back is heavy.
Optimal.
Chest.
Shoulder.
Arms.
Palms are heavy.
Head is heavy.
Eyelids are heavy.
The whole body is heavy.
The whole body is heavy.
The whole body is heavy.
Experience this feeling of heaviness in the whole body.
Your body is so heavy that you cannot move even eyelids.
Now release heaviness.
And manifest the experience of lightness in the body.
Manifest the feeling of lightness.
The whole head is light.
Shoulders.
Palms.
Back is light.
Chest.
Optimal.
Thighs.
Knees.
Calfs.
Heels.
Soles.
Toes.
The whole your body is light.
Manifest the experience of lightness in the whole body from top to toe.
Feel yourself floating up from the floor.
You are so light that you are floating to the ceiling.
Drifting back and forth.
You are so light,
As light as piece of cotton.
Feel yourself floating.
Imagine that you are floating on the ceiling.
Shift your awareness so you are seeing your body from above.
See the body peacefully resting.
Your body peacefully resting in the room.
Know that you can bring your awareness back into the body any time you want.
But now feel free to explore in your astral body.
Your energy body.
You can move in any way you want.
And go anywhere you like.
You are completely free.
Take a moment to enjoy this freedom.
Move in any way you like.
Travel to anywhere you like.
Know that your body is safe and peaceful and you will return to your body again soon.
Suddenly you find that your body is floating over the sea.
Become aware of this.
See the dark blue sea glistering below.
Across its surface a ship is steaming.
Your body floats like a cloud.
Wherever the wind blows the clouds your body is also blown.
Feel yourself flying over the land.
You can see majestic green mountains in the distance.
You fly towards them for some time.
As you get closer and are flying over the mountain range you notice the beauty of the trees.
A mix of evergreen and leafy trees.
Surrender and beautiful.
There is no one around for miles.
Just you and nature.
Free in your astral body to move in any way you like.
You see a stream down in a valley.
You fly to the stream.
Getting closer you see a leaf.
Floating effortlessly along the gently moving stream.
You shrink to the size of ladybug and land softly on the leaf.
You sit down floating on a white and shiny green leaf.
The leaf is warmed by the sunlight and is truly inviting.
You lie down and as you lie down you see the open blue sky above you.
With just a few fluffy white clouds.
You notice one cloud in the shape of your favorite animal.
And it makes you smile.
Your heart swells with a moment of gratitude for this incredible and tranquil floating experience.
Just for you.
See your body suddenly immersed in color as it passes through a rainbow.
Feel yourself washed and purified by subtle colors.
Yellow.
Green.
Blue.
Red.
Orange.
Golden yellow.
Feel the colors penetrating your whole body.
Nourishing and invigorating you at some deep level.
Now slowly make your return.
Feel your body turn to the original size.
Turn to the outside of your building.
See again the familiar objects.
See your room.
See your body lying in Shavasana on the floor practicing yoga nidra.
And slowly come back into your body.
Develop awareness of your body from the top of the head to the tips of the toes.
Feel deep relaxation and peace.
Now allow your sun kalpa to arise again in words and feeling.
Repeat your sun kalpa mentally with full feeling and awareness three times.
Now relax all efforts.
Become aware of your breathing.
Become aware of the nature of breath.
Awareness of the whole body and awareness of breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes.
Become aware of the floor and the position of your body lying on the floor.
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time and keep your eyes closed.
Start moving your body and stretch yourself.
Wiggle your toes and fingers.
Please take your time,
Do not hurry.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
The practice of yoga nidra is now complete.
