Namaste My name is Sandeep.
This Yoga Nidra focuses on helping you to fall into deep sleep in whatever position you find yourself in,
Whether you are reclining,
Sitting or in the comfort of your bed.
Let's begin by switching off the lights.
Take this moment to get comfortable.
Now gently close your eyes.
Become calm and steady.
Take a deep breath and as you breathe in,
Feel calmness spreading throughout the body.
And as you are breathing out,
Say to yourself,
I am relaxed.
Inhaling calmness spreading throughout the body.
Exhaling,
I am relaxed.
Continue with the deep breath.
Now shift your awareness to the outside environment.
Become aware of all the different sounds present here.
Without getting struck with any one particular sound,
Keep your awareness moving from sound to sound.
Observe one sound and then move to second sound.
Observe second sound and then move to third.
Like this,
Keep your awareness moving from sound to sound.
Become aware of the most distant sound that you can hear.
Searching for the most distant sounds and following them for a few seconds.
Gradually,
Bring your attention to closer sounds.
To sounds outside this room.
And then to sounds inside this room.
Now,
Become aware of the natural breath.
Become aware of the deep,
Natural,
Spontaneous breath.
Do not concentrate,
For this will interfere with the natural breathing process.
Time for Sankalpa,
Time for resolve,
Setting a positive intention for the practice.
Please mentally state your resolve clearly with feeling and awareness three times now.
Now we begin body scan.
I will guide your awareness through the different parts of the body as quickly as possible.
Please repeat mentally the name of each body part after me and simultaneously become aware of that body part.
The practice always begins with the right hand.
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.
Shoulders.
Armpit.
Waist.
Hip.
Right thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
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.
Armpit.
Waist.
Hip.
Left thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right shoulder.
Left shoulder.
Right shoulder blade.
Left shoulder blade.
Right buttock.
Left buttock.
The spine.
The whole of the back together.
Back of the neck.
Backside of the head.
Crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The eyebrow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side chest.
Left side of the chest.
Middle part of the chest.
Navel.
Abdomen.
Lower abdomen.
Whole of the right leg.
Whole of the right leg.
Whole of the left leg.
Both legs together.
Whole of the right arm.
Whole of the left arm.
Both arms together.
Whole of the back.
Whole of the front.
Whole of the head.
Together.
Legs.
Arms.
Back.
Front.
Head.
Together.
The whole of the body together.
The whole body together.
The whole body together.
Again.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Sixth finger.
Palm of the hand.
Back side of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Right thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Sole of the right foot.
Upper part of the foot.
Right big toe.
Second toe.
Third.
Fourth.
Fifth.
Whole right side.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back side of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Sole of the left foot.
Upper part of the left foot.
Left big toe.
Second toe.
Third.
Fourth.
Fifth.
Whole left side.
Back side.
Lower back.
Right buttock.
Left buttock.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Whole of the back together.
The whole of the back together.
Crown of the head.
Head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Middle part of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Whole of the right leg.
Whole of the left leg.
Both legs together.
Whole of the right arm.
Whole of the left arm.
Both arms together.
Whole of the back.
Whole of the front.
Whole of the head.
Together.
Legs.
Arms.
Back.
Front.
Head.
Together.
The whole of the body together.
The whole body together.
The whole body together.
From the lips,
Draw your awareness to the natural breath.
Feel the breath moving along the passage between the navel and the throat.
On inhalation,
Breath is rising from navel to the throat.
On exhalation,
It descends from the throat to the navel.
Be completely aware of the respiration.
Navel to throat,
Throat to navel.
Do not try to force the breath.
Just awareness.
Maintain your awareness and start counting down your breaths as follows.
Breathing in,
54.
Breathing out,
54.
Breathing in,
53.
Breathing out,
53.
In,
52.
Out,
52.
And so on.
From 54 to 1.
Counting down to yourself mentally as you follow the rise and fall of your breath from navel to throat and back again.
Total awareness of breathing.
Counting along.
Breathing is slow and relaxed.
Please continue counting down.
If you made mistake while counting,
Start the countdown again from 54.
Please let go the count.
Let go the breath awareness.
And become aware of the body.
Now,
Awaken the feeling of heaviness in the body.
Feel as if your whole body is becoming heavy.
Become aware of heaviness in every single part of your body.
Awareness of the heaviness.
Awareness of the heavy body.
Now,
Awaken the feeling of lightness.
Feel as if your body is becoming lighter now.
A sensation of lightness and weightlessness.
In all parts of the body.
Body is becoming lighter and lighter.
Your body has become so light that it is floating away from the floor.
Awareness of the lightness.
Now,
Awaken the experience of cold.
Feel as if your body is becoming cold.
Imagine you are walking on a cold floor in the winter.
Your feet feel very cold.
You feel cold all over the body.
Body is becoming colder and colder.
Body has become so cold that it is shivering now.
Awareness of coldness.
Awareness of the cold body.
Now,
Awaken the sensation of heat.
Awaken the experience of the heat.
Feel as if your body is becoming warmer.
The whole body is hot.
Feel as if your body has become hot.
The whole body is hot.
The whole body is hot.
You feel hot all over.
Recollect the feeling of the heat in summer when you're out in the sun.
With no shade.
Heat all over the body.
Heat all around the body.
Awareness of the heat.
Body has become so hot it is sweating profoundly.
Your body is sweating a lot.
Body is full of sweat.
Awareness of heat.
Body has become warm.
The experience of pain.
Try to remember the experience of pain.
Any pain you have experienced in your life,
Mental or physical,
Recollect the feeling of pain.
Remember the helplessness.
Remember the sadness.
Remember the sensation of pain.
Recollect the feeling of pleasure.
Any kind of pleasure,
Physical or mental.
Remember the feeling of pain.
Relive it.
Make the memory vivid.
Remember all the details.
Awaken the feeling of pleasure.
Now,
Imagine that you are in a park early in the morning.
The sun has not risen yet.
Nobody is in the park except yourself.
It is a beautiful park.
Calm,
Peaceful.
Walk across the springy grass.
Listen to the birds' whistles and calls as they welcome the new day.
There are gardens of flowers.
Roses,
Yellow,
Pink,
Red,
Purple.
Smell their fragrance and see the early morning dew drops on their petals.
Nearby the garden,
There is a fish pond.
Goldfish is swimming in and out amongst the water lilies.
See their graceful movements.
You walk between trees.
Beautiful trees.
Bare trees and trees with leaves.
Wide spreading trees.
Tall trees and tall steady trees.
There is a clearing between the trees.
In the clearing is a small temple with an aura of light around it.
Go to the door.
It is safe.
It is cool and dim inside.
Inside on the walls,
There are pictures of the great saints.
You sit down on the floor,
Close your eyes and become still.
A sense of deep peace and harmony envelops you as the sounds outside feed into the distance.
Continue your awareness of meditation inside the temple.
Stay there for some time until peace and harmony pervade the whole of your being.
Let the peace and harmony pervade.
