Namaste.
Please get ready for the practice of Yoga Nidra.
Lie down on your back.
Body straight from head to toe.
Legs slightly apart.
Arms a little away from the body.
Palms facing upwards.
Adjust your position and find a comfortable position for yourself.
During the Yoga Nidra,
There should not be any physical movement.
Now gently close your eyes.
Take a deep breath.
And as you exhale,
Feel the cares and worries of the day.
Going out of the body.
Going out of the mind.
Deep inhalation.
Complete exhalation.
Inhale,
Feel as if coolness and calmness entering into the body.
As you exhale,
Feel as if tensions and worries of the day going out.
Now develop feeling of relaxation.
Feel as if you are going to sleep.
When relaxation becomes deep,
Sleep does come.
But you try to keep yourself awake.
Make a resolution to yourself now that I will not sleep.
I will remain awake throughout the practice.
During the practice,
Follow the voice without intellectualizing or analyzing the instructions as this will disturb your relaxation.
Simply follow the voice with full attention and feeling.
And if thought comes to disturb you from time to time,
Do not worry.
Just continue the practice.
Allow yourself to become calm and steady.
Now develop a sense of awareness of your surroundings.
Keeping the eyes closed,
Create a mental image of the space surrounding the body.
Being aware of the room.
Being aware of the floor.
Being aware of all the different sounds in your surroundings.
Observing the temperature around you.
Develop a sense of awareness of the surroundings.
Now bring about a feeling of inner relaxation in the whole body.
Focus on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from top of the head to the tips of the toes and mentally observe the whole body.
Complete stillness.
Complete awareness.
Continue your awareness of the whole body.
The whole body.
The whole body.
Now become aware of the fact that you are going to practice yoga nidra.
Say mentally to yourself,
I am aware,
I am going to practice yoga nidra.
Repeat this to yourself again.
I am aware,
I am going to practice yoga nidra.
Repeat once more mentally.
Now we begin body scan by taking awareness through different parts of the body.
I will name a body part.
Repeat the part mentally and simultaneously become aware of that body part.
Keep yourself alert but do not concentrate too intensely.
Become aware of right hand.
Right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Fingers and thumb together.
Palm of the hand.
Back side of the hand.
Wrist.
Fore arm.
Elbow.
Upper part of the arm.
Right shoulder.
Right armpit.
Right side of the trunk.
Right side of the waist.
Right hip.
Right thigh.
Knee.
Calf muscle.
Shin bone.
Ankle.
Heel.
Soul of the right foot.
Upper part of the right foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Whole right side.
From toes to the fingers.
Whole right side.
Left hand.
Left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Fingers and thumb.
Palm of the hand.
Back side of the hand.
Wrist.
Fore arm.
Elbow.
Upper part of the arm.
Left shoulder.
Left armpit.
Left side of the trunk.
Left side waist.
Hip.
Thigh.
Knee.
Calf muscle.
Shin bone.
Ankle.
Heel.
Soul of the left foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Whole left side.
From toes to the fingers.
Fingers to the toes.
Whole left side.
Lower back.
Right hip.
Left hip.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back side of the head.
Area of the head.
Which is towards the floor.
Crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right eye.
Left eye.
Right temple.
Left temple.
Right ear.
Left ear.
Bridge of the nostrils.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Upper jaw.
Upper palate.
Tongue.
Throat.
Lower jaw.
Lower palate.
Lower lip.
Chin.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Middle part of the chest.
Upper abdomen.
Middle abdomen.
Lower abdomen.
Whole abdomen.
Chest.
Neck.
Whole head.
Both arms.
Both legs.
Both arms.
Whole trunk.
Head and neck.
Whole body.
From toes to the head,
Head to the toes.
Whole body.
Whole body.
Now,
Now,
Now,
Now,
Now,
Now,
Now,
Be aware of the fact,
As the breath comes in the body,
Body expands a little.
And as the breath goes out,
It contracts a little.
Just observe the subtle movements of the body along with the breath.
Now,
While keeping the eyes closed,
Become aware of the surroundings.
Your body is completely relaxed,
Lying on the floor.
You are breathing quietly and slowly.
Become aware of the floor.
Position of your body on the floor.
Visualize the room around you.
Become aware of your surroundings.
Observing different sounds.
Observing the temperature and the room.
Slowly,
Become aware of the body internally.
And gently move your fingers.
Move your toes,
Feet side to side.
Head side to side.
Now keeping the eyes closed,
Start moving and stretching the body.
As you feel ready,
Sit up slowly and open your eyes.
Namaste
